Ukusebenza Okungcono Kakhulu kwe-HIIT: Ukuqeqeshwa Kwesikhawu Esinamandla Kwabaqalayo

Ukuzivocavoca kwe-HIIT sekuye kwanda kakhulu eminyakeni yamuva nje, futhi ngesizathu esihle.

Iseshini ye-HIIT efanele isebenza kahle kakhulu futhi ingakunikeza yonke into oyifunayo ku-cardio yendabuko, njengokushiswa kwekhalori, ukwanda kwamaphaphu, kanye nenhliziyo enamandla, ukubala okumbalwa.

Okungcono nakakhulu, ungakwazi ukufeza le miphumela ngokusebenza okufushane uma kuqhathaniswa neseshini ye-cardio yakudala, ngebhonasi eyengeziwe yokuthi umzimba wakho uzohlala kumodi eshisa amafutha ngesikhathi sokululama.

Uma ungomunye walabo bantu abazondayo i-treadmill noma i-flinches emcabangweni wokugqoka izicathulo zakho nokugijima, i-HIIT ingaba "isimangalisoUkujima kwe-Cardio obukufuna.

Kuyini ukujima kwe-HIIT?

I-HIIT (high intensity interval training) iqukethe uchungechunge lwezivivinyo zenhliziyo nemithambo yegazi eziqine kakhulu, ngakunye kulandelwa isikhathi esisheshayo sokuphumula.

I-HIIT imayelana nokuqina futhi ngokuqinisekile uzojuluka kancane. Lolu hlobo lokuqeqeshwa lubuye lube nezinto ezihlukahlukene ngendlela emangalisayo - ungakwenza ngosizo lomqeqeshi womuntu siqu (ongakwazi ukwenza ngokwezifiso imisebenzi ngejubane lakho), ungajoyina amakilasi e-HIIT, noma ungakwenza wedwa ngokunethezeka kwempilo yakho.

Uma umusha ukuzivocavoca noma uzizwa sengathi ungase ube sesimweni esingcono, ukuzama u-100% kumaseshini ambalwa okuqala akunconywa. Kunalokho, gxila ekuzilolongeni ngomfutho ophakathi nendawo ozizwa kahle kuwe, futhi kancane kancane ukhuphule ukuqina njengoba uqina.

Okwenza i-HIIT ikhange kakhulu ukuthi phakathi nezikhathi zokuphumula phakathi kwezikhawu zokuzivocavoca, ngisho namahora ngemuva kokuqeda iseshini yakho, ungashisa amanoni nama-calories, ngaphezu kokugijima noma ukuphakamisa izinsimbi ( ¹ ).

Ukuzivocavoca okuphelele kwe-HIIT kuhlanganisa i-cardio nokuqeqeshwa kwamandla futhi yakhelwe ukuvuselela umzimba wonke, ukukhulisa ukushaya kwenhliziyo, nokukhuthaza ukuncipha kwesisindo.

Izinzuzo zokusebenzisa i-HIIT

Ukuqeqeshwa kwe-HIIT kuhlose ukukhulisa izinga lokushaya kwenhliziyo yakho, kukujulukise, uthuthukise umthamo wamaphaphu akho, wakhe imisipha, nokunye okuningi. Nazi ezinye izinzuzo zezempilo zokwamukela lolu hlobo lokuqeqeshwa ( ² ) ( ³ ):

• Kungakusiza uthuthukise imetabolism yakho. Ucwaningo luye lwabonisa ukuthi i-HIIT isiza ukwehlisa isisindo somzimba ngenkathi ikhulisa ukuzwela kwe-insulin. Lesi senzo senza amangqamuzana omzimba wakho asebenzise i-glucose ngokuphumelelayo, okungase kukhuthaze ukulahlekelwa okukhulu kwamafutha.
• Kungasiza ukwakha amandla nokubekezela.
• Kungehlisa umfutho wegazi.
• Ikhuthaza ukusebenza okungcono kwenhliziyo nemithambo yegazi.

Ukuzivocavoca kwe-HIIT

Enye yezinto ezinhle kakhulu nge-HIIT futhi okwenza ifinyeleleke ukwehlukahlukana kwemisebenzi eyinikezayo. I-HIIT ingashintshwa nsuku zonke, yenzele ukuzijabulisa nokuvivinya umzimba okuyinselele okungahle kube ngokwezifiso zakho nezintandokazi zakho.

Njengoba iseshini ye-HIIT ivamise ukuba mfishane kunamakilasi e-cardio endabuko, ungayifaka ngesikhathi sakho sesidlo sasemini noma uyengeze njengokujima okusheshayo nangempumelelo ngemva komsebenzi.

Uma ufuna ukwazi ngalolu hlobo lokuqeqeshwa, kukhona amathani wamavidiyo amahhala aku-inthanethi atholakalayo anamazinga ahlukene okuqina nobude besikhathi, ukuze uwazame futhi ubone ukuthi ayakuthakasela ngempela yini.

Izinhlelo eziku-inthanethi ze-HIIT zangokwezifiso ziyinketho edumile yokuzivocavoca okwenziwe ngendlela engakusiza ukuthi ufinyelele izinhloso zakho zezempilo ngokushesha.

Nakuba i-HIIT ihluka, nazi ezinye zezinhlobo zokuzivocavoca ezivame kakhulu ezifakwe ku-HIIT evamile yokuzivocavoca.

# 1: amaphaphu akudala

Lo msebenzi ulungele ukusebenza ezinqulwini zakho, ama-glutes, ama-quads, ama-hamstrings, kanye nomgogodla.

1. Qala ukuma izinyawo zakho zihlukene ngobubanzi be-hip.
2. Beka izandla zakho okhalweni lwakho futhi uthathe isinyathelo esilawulwayo phambili ngomlenze wakho wesokudla. Qinisekisa ukuthi ugcina umhlane wakho uqondile futhi wehlise izinqulu kuze kube yilapho yomibili imilenze isikwi-engeli engu-90 degree.
3. Buyisela umlenze wakho wesokudla endaweni yawo yasekuqaleni.
4. Nyathela phambili ngomlenze wakho wesobunxele bese uyaphinda.

#2: amabhulukwe

Ama-Burpe ayaziwa nangokuthi "ama-squat lunges." Kungumsebenzi omkhulu wokuzivocavoca umzimba ophezulu naphansi, usebenza izingalo zakho, isifuba, ama-quads, ama-hamstrings, ne-abs.

1. Qala umile bese uya endaweni ye-squat izandla zakho ziphansi.
2. Buyisela izinyawo zakho endaweni yepulangwe futhi ugcine izingalo zakho zeluliwe.
3. Ngokushesha gxuma izinyawo zakho ubuyele endaweni ye-squat futhi usukume (noma gxuma). Phinda njengoba kudingeka.

# 3: gxuma ama-squats

Ama-Jump squats asiza ukugqamisa amathole akho, ama-hamstrings, ama-glutes, umongo, nama-quads.

1. Qala nge-squat evamile.
2. Bandakanya umgogodla wakho futhi ugxume ngokuqhuma.
3. Uma usufike phansi, yehlisa umzimba wakho ubuyele endaweni ye-squat.

# 4: ama-push-ups

Kanye ne-abs, ama-push-ups athathwa njengesiqephu sazo zonke izinto zokuqina. Ama-Push-ups asiza ukuthobisa amahlombe akho, i-triceps, nemisipha ye-pectoral.

Uma kwenziwa kahle, ama-push-ups aqinisa imisipha yakho ephakathi nephansi.

1. Ubheke phansi umise ipulangwe, beka izandla zakho eceleni kobubanzi behlombe futhi ugcine izingalo zakho ziqondile. Hlanganisa ama-glutes akho kanye nemisipha eyinhloko.
2. Misa izinyawo zakho ngendlela evumelana nawe kakhulu (kungaba ndawonye noma ngokuhlukana kobubanzi behlombe). Amabhola ezinyawo kufanele agobe.
3. Gobisa izingalo zakho futhi wehlise umzimba wakho kuze kube yilapho ikhala lakho, isifuba, noma ibunzi lithinta phansi.
4. Yelula izingalo zakho futhi uphakamise umzimba wakho. Ukuphinda.

# 5: abaqwala izintaba

Abaqwali bezintaba kungaba enye yezinhlobo ezinzima kakhulu zokuzivocavoca kwe-HIIT. Benza ukushaya kwenhliziyo yakho kuqhubeke, okubenza babe omunye wemisebenzi engcono kakhulu yokushisa amakhalori futhi bakusize ulahlekelwe amafutha.

Abagibeli bezintaba basebenzisa imisipha ehlukahlukene, okuhlanganisa i-abs, i-biceps, isifuba, ama-delts, ama-oblique, ama-quadriceps, nama-hamstrings.

1. Ukuze uqale, ngena endaweni yepulangwe yakudala.
2. Yenza kusebenze umgogodla wakho bese uletha idolo lakho langakwesokudla phambili nangaphansi kwesifuba sakho.
3. Qhubeka ushintsha imilenze futhi uphakamise ijubane uze uzizwe sengathi uyagijima (noma ukugibela intaba).

# 6: amaphaphu aseceleni

Lokhu kunyakaza kuyindlela eqinisekile yokukhipha ithoni amathanga akho angaphakathi nama-glutes ngenkathi usiza ukukhulula ukungezwani endaweni ye-hip kanye ne-groin.

1. Qala ngokuhlukanisa izinyawo zakho zibe ububanzi behlombe bese ubeka unyawo lwakho lwesokudla ububanzi ngangokunokwenzeka.
2. Beka ama-hips akho phansi nangaphandle futhi uqondise umlenze wakho wesobunxele.
3. Buyela endaweni yokuqala futhi wenze ukulandelana okufanayo ngakolunye uhlangothi.

# 7: Amajeke Agxuma

Ukweqa kungakubuyisela ebuntwaneni bakho. Lokhu kuvivinya umzimba ogcwele kungaba indlela ejabulisayo nelula yokufudumala. Futhi, nakuba enevolumu ephansi uma kuqhathaniswa, ojeke abagxumayo baye baboniswa ukuthuthukisa ukukhuthazela kwemisipha. ( ⁴ ).

1. Yima izinyawo zakho zihlangene futhi izingalo zakho zibekwe emaceleni akho.
2. Goba kancane amadolo akho bese ugxuma.
3. Lapho ugxuma, vula imilenze yakho futhi welule izingalo zakho phezulu.
4. Buyela endaweni yokuqala. Phinda njengoba kudingeka.

#8: Tabata

I-Tabate uhlobo lokuqeqeshwa kwe-HIIT lapho isikhawu ngasinye sokuzivocavoca sithatha imizuzu emi-4. Ngalesi sikhathi, uzoqeda imizuliswano eyi-8, ngephethini engama-20-10: izikhawu zokuqeqesha ezingamasekhondi angama-20, zihlukaniswe ukuphumula kwemizuzwana eyi-10.

I-Tabate yenziwe ngenhlanganisela yokuzivocavoca okuchazwe ngenhla nokunye, okwenziwe ngesivinini esiqhumayo ukuze kuzuzwe imiphumela ephezulu ye-HIIT.

I-Tabate idume kakhulu njengoba ukujima okujwayelekile kuthatha imizuzu eyi-15-30 ngemiphumela efana namaseshini amade endabuko e-cardio.

Ukuqeqeshwa kwe-HIIT ne-Keto

Kungakhathaliseki ukuthi yikuphi ukudla, uhlobo lwemithi, noma indlela yokuphila oyilandelayo, ukuzivocavoca kuyingxenye ebalulekile yenhlalakahle yakho.

Uma uqala uhambo lwakho lwe-keto, i-HIIT ingaba isengezo esisebenzayo endleleni yakho yokuphila entsha.

Ngeke nje ube namandla namandla, kodwa futhi uzosekela i-ketosis ngokusiza umzimba wakho ukuba ushise ama-carbohydrate agciniwe futhi uqede izitolo zakho ze-glycogen ( ⁵ ).

Uma usuvele ungumlandeli we-HIIT, ukudla kwe-ketogenic kungaba yindlela ephumelelayo yokusekela indlela yakho yokuphila esebenzayo kanye nokudla kwakho. imigomo yokulahlekelwa isisindo.

Uma uphila impilo ekhuthele, I-CKD (i-cyclical ketogenic diet) noma i I-TKD (ukudla okuhlosiwe kwe-ketogenic) Kungaba inketho ephelele yokukunikeza amandla owadingayo.