Okugqwesileyo kwe-HIIT Workout: UQeqesho oluPhakamileyo lweSithuba soQeqesho kwabaQalayo

Ukuzilolonga kwe-HIIT kuye kwanda kakhulu kwiminyaka yakutshanje, kwaye ngesizathu esihle.

Iseshoni ye-HIIT efanelekileyo isebenza kakhulu kwaye inokukunika yonke into oyifunayo kwi-cardio yendabuko, njengokutshisa i-calorie, ukunyuka kwamandla emiphunga, kunye nentliziyo eyomeleleyo, ukubiza ezimbalwa.

Okungcono, unokufezekisa ezi ziphumo kunye nokusebenza okufutshane xa kuthelekiswa neseshoni ye-cardio yakudala, kunye nebhonasi eyongezelelweyo ukuba umzimba wakho uya kuhlala kwimodi yokutshisa amafutha ngexesha lokubuyisela.

Ukuba ungomnye waba bantu bayithiyileyo i-treadmill okanye i-flinches kwingcinga yokunxiba izihlangu zakho kunye nokubaleka, i-HIIT inokuba "ummangalisoICardio Workout ubuyifuna.

Yintoni i-HIIT yokuzilolonga?

I-HIIT (i-high intensite intensity interval training) ibandakanya uthotho lwemithambo ye-cardiovascular short, i-high intensity, nganye ilandelwa lixesha elikhawulezayo lokuphumla.

I-HIIT imalunga nobunzulu kwaye ngokuqinisekileyo uya kubila kancinci. Olu hlobo loqeqesho lukwanezinto ezininzi ngendlela emangalisayo - ungayenza ngoncedo lomqeqeshi wobuqu (onokuthi enze imisebenzi ngokwesantya sakho), ungajoyina iiklasi ze-HIIT, okanye ungayenza wedwa kubutofotofo bobomi bakho.

Ukuba umtsha ukwenza umthambo okanye uziva ngathi unokuba kwimeko engcono, ukuzama i-100% kwiiseshini ezimbalwa zokuqala akukhuthazwa. Endaweni yoko, gxila ekuzilolongeni ngamandla aphakathi aziva ulungile kuwe, kwaye kancinci wonyuse ukuqina njengoko usiya usomelela.

Yintoni eyenza i-HIIT ibe nomtsalane kukuba ngexesha lokuphumla phakathi kwexesha lokuzilolonga, kunye neeyure emva kokuba ugqibile iseshoni yakho, unokutshisa amanqatha kunye neekhalori, nangaphezulu kunokubaleka okanye ukuphakamisa iintsimbi ( ¹ ).

Ukuzilolonga okupheleleyo kwe-HIIT kudibanisa i-cardio kunye nokuqeqeshwa kwamandla kwaye yenzelwe ukuvuselela umzimba wonke, ukwandisa izinga lentliziyo, kunye nokukhuthaza ukunciphisa umzimba.

Izibonelelo zokuzilolonga kwe-HIIT

Uqeqesho lwe-HIIT lujolise ekunyuseni izinga lokubetha kwentliziyo yakho, kukubila, ukuphucula umthamo wemiphunga yakho, ukwakha izihlunu, nokunye okuninzi. Nazi ezinye izibonelelo zempilo zokwamkela olu hlobo loqeqesho ( ² ) ( ³ ):

• Inokukunceda ukunyusa i-metabolism yakho. Uphononongo lubonise ukuba i-HIIT inceda ukunciphisa ubunzima bomzimba ngelixa isonyusa uvakalelo lwe-insulin. Esi senzo sibangela ukuba iiseli zomzimba wakho zisebenzise iswekile yegazi ngokufanelekileyo, nto leyo enokukhuthaza ukulahleka okukhulu kwamafutha.
• Inokunceda ukwakha amandla kunye nokunyamezela.
• Inokwehlisa uxinzelelo lwegazi.
• Ikhuthaza umsebenzi ongcono we-cardiovascular.

Uqeqesho lwe-HIIT

Enye yezona zinto zilungileyo malunga ne-HIIT kwaye yintoni eyenza ukuba ifikeleleke kukwahluka kwemisebenzi eyinikezayo. I-HIIT inokutshintshwa yonke imihla, isenzela ukonwatyiswa kunye nomceli mngeni wokuzilolonga onokuthi ulungelelaniswe neemfuno zakho kunye nezinto ozikhethayo.

Ekubeni iseshoni ye-HIIT isoloko imfutshane kuneeklasi ze-cardio zendabuko, ungayibandakanya kwikhefu lakho lesidlo sasemini okanye udibanise njengento ekhawulezayo nesebenzayo emva komsebenzi.

Ukuba unomdla malunga nolu hlobo loqeqesho, kukho iitoni zeevidiyo zasimahla ze-intanethi ezifumanekayo ezinamanqanaba ahlukeneyo okuqina kunye nobude, ukuze uzame kwaye ubone ukuba inomdla ngokwenene kuwe.

Iinkqubo ze-HIIT zesiko elikwi-Intanethi lukhetho oludumileyo lwemithambo eyenziweyo enokukunceda ufikelele kwiinjongo zakho zempilo ngokukhawuleza.

Ngelixa i-HIIT ihluka, nazi ezinye zezona ntlobo zixhaphakileyo zokuzilolonga ezibandakanyiweyo kumthambo we-HIIT oqhelekileyo.

# 1: imiphunga yakudala

Lo msebenzi ufanelekile ekusebenzeni isinqe sakho, i-glutes, i-quads, i-hamstrings, kunye ne-core.

1. Qala ukuma iinyawo zakho ziqelelene nge-hip-width.
2. Beka izandla zakho ezinqeni zakho kwaye uthathe inyathelo elilawulwayo phambili ngomlenze wakho wasekunene. Qinisekisa ukugcina umva wakho uthe tye kwaye unciphise isinqe sakho de imilenze yomibini ikwi-angle ye-90 degree.
3. Buyisela umlenze wakho wasekunene kwindawo yawo yokuqala.
4. Nyathela phambili ngomlenze wakho wasekhohlo kwaye uphinde.

#2: iibhulukhwe

IiBurpe zikwabizwa ngokuba yi "squat lunges." Zingumsebenzi omkhulu ophezulu nangaphantsi womzimba, usebenza iingalo zakho, isifuba, i-quads, i-hamstrings, kunye ne-abs.

1. Qala kwindawo yokuma kwaye emva koko uhambe kwindawo ye-squat ngezandla zakho phantsi.
2. Buyisela iinyawo zakho kwindawo yeplanga kwaye ugcine iingalo zakho zandisiwe.
3. Ngokukhawuleza tsiba iinyawo zakho ubuyele kwindawo ye-squat kwaye ume (okanye uxhume). Phinda njengoko kufuneka.

# 3: tsiba i-squats

Ukutsiba i-squats kunceda ithoni yamathole akho, i-hamstrings, i-glutes, i-core, kunye ne-quads.

1. Qala nge-squat eqhelekileyo.
2. Bandakanya undoqo wakho kwaye utsibe ngokuqhushumba.
3. Nje ukuba uhlale phantsi, yehlisa umzimba wakho ubuyele kwindawo ye-squat.

# 4: i-push-ups

Kunye ne-abs, i-push-ups ithathwa njenge-epitome yazo zonke izinto zokuqina. I-Push-ups inceda ithoni yamagxa akho, i-triceps, kunye nezihlunu ze-pectoral.

Xa kwenziwe ngokufanelekileyo, i-push-ups yomeleza i-core yakho kunye nezihlunu ezisezantsi.

1. Ukujongana nomhlaba kwindawo yeplanga, beka izandla zakho ububanzi begxalaba kwaye ugcine iingalo zakho zithe tye. Yenza i-glutes yakho kunye nezihlunu eziphambili.
2. Beka iinyawo zakho ngendlela efanelekileyo kuwe (nokuba kunye okanye ububanzi begxalaba ngaphandle). Iibhola zeenyawo kufuneka zigobe.
3. Goba iingalo zakho kwaye wehlise umzimba wakho de impumlo, isifuba, okanye ibunzi lichukumise umhlaba.
4. Yolula iingalo zakho kwaye uphakamise umzimba wakho. Ukuphinda.

# 5: abakhweli bentaba

Abakhweli beentaba banokuba yenye yezona ntlobo zinzima zokuzivocavoca kwe-HIIT. Bafumana ukubetha kwentliziyo yakho, kubenza babe lolona qeqesho lubalaseleyo lokutshisa iikhalori kunye nokunceda ukuba ulahlekelwe ngamafutha.

Abakhweli beentaba basebenzisa izihlunu ezahlukahlukeneyo, kuquka i-abs, i-biceps, isifuba, i-delts, i-obliques, i-quadriceps kunye ne-hamstrings.

1. Ukuqala, ngena kwindawo yeplanga yakudala.
2. Sebenzisa i-core yakho kwaye uzise idolo lakho lasekunene phambili naphantsi kwesifuba sakho.
3. Qhubeka utshintsha imilenze kwaye uphakamise isantya ude uzive ngathi uyabaleka (okanye unyuke intaba).

#6: imiphunga esecaleni

Olu hambo luyindlela eqinisekileyo yokucima amathanga akho angaphakathi kunye ne-glutes ngelixa unceda ukukhulula uxinzelelo kwindawo ye-hip kunye ne-groin.

1. Qala ngokubeka iinyawo zakho ububanzi begxalaba ngaphandle kwaye ubeke unyawo lwakho lwasekunene ngokubanzi kangangoko.
2. Beka isinqe sakho phantsi nangaphandle kwaye ulungelelanise umlenze wakho wasekhohlo.
3. Buyela kwindawo yokuqala kwaye wenze ulandelelwano olufanayo kwelinye icala.

#7: Jumping Jacks

Ukutsiba kunokukubuyisela ebuntwaneni bakho. Lo mthambo womzimba ogcweleyo unokuba yindlela eyonwabisayo nelula yokufudumala. Kwakhona, nangona zinomthamo ophantsi ngokwentelekiso, iijacks zokutsiba ziye zaboniswa ukuphucula ukunyamezela kwemisipha. ( ⁴ ).

1. Yima ngeenyawo zakho kunye neengalo zakho ziphumle emacaleni akho.
2. Goba kancinane amadolo akho kwaye uxhume.
3. Xa utsiba, yalula imilenze yakho kwaye wolule iingalo zakho phezulu.
4. Buyela kwindawo yokuqala. Phinda njengoko kufuneka.

#8: Tabata

I-Tabate luhlobo loqeqesho lwe-HIIT apho ixesha lokuzilolonga ngalinye lithatha imizuzu emi-4. Ngeli xesha, uya kugqiba i-8 imijikelezo, kwipatheni ye-20-10: i-20-yesibini yoqeqesho lwexesha, ehlulwe ngokuphumla kwe-10-yesibini.

I-Tabate yenziwe ngendibaniselwano yemithambo echazwe ngasentla nangaphezulu, eyenziwa ngesantya soqhushumbo ukufikelela kwiziphumo eziphezulu zeHIIT.

I-Tabate idume kakhulu njengoko ukuqeqeshwa okuqhelekileyo kugcina imizuzu eyi-15-30 kunye neziphumo ezifana neeseshoni ze-cardio ezinde.

I-HIIT kunye noqeqesho lwe-Keto

Kungakhathaliseki ukuba yeyiphi indlela yokutya, irejimeni, okanye indlela yokuphila oyilandelayo, umthambo uyingxenye ebalulekileyo yokuphila kwakho.

Ukuba uqala uhambo lwakho lwe-keto, i-HIIT inokuba sisongezelelo esisebenzayo kwindlela yakho entsha yokuphila.

Awuyi kuba namandla ngakumbi kunye namandla, kodwa uya kuxhasa i-ketosis ngokunceda umzimba wakho utshise iicarbohydrates ezigciniweyo kunye nokuphelisa iivenkile zakho ze-glycogen ( ⁵ ).

Ukuba sele ungumlandeli we-HIIT, ukutya kwe-ketogenic kunokuba yindlela esebenzayo yokuxhasa indlela ophila ngayo kunye iinjongo ilahleko ubunzima.

Ukuba uphila ubomi obusebenzayo, I-CKD (ukutya kwe-cyclical ketogenic) okanye I-TKD (ukutya okujoliswe kuko ketogenic) Basenokuba lolona khetho lufanelekileyo lokukunika amandla owadingayo.