Okuqukethwe
Okukodwa izindlela eziphumelelayo zokwehlisa isisindo kuthathwa njengokuqeqeshwa kwesikhawu esiphakeme. Le ndlela yokuzivocavoca umzimba yayiyisisekelo sokuqeqeshwa okuningi, kufaka phakathi ikhaya. Uhlelo oludumile lwe-Insanity luyisibonelo esivelele sokuqeqeshwa kwesikhawu sekhwalithi ephezulu.
Lokhu kuqeqeshwa kwesikhawu esiphakeme kakhulu?
Ukuqeqeshwa kwesikhawu sokuqina okuphezulu noma HIIT (High umfutho ukuqeqeshwa isikhawu) kuyindlela yokuqeqesha, lapho kushintshana khona izikhathi zamandla aphezulu naphansi. Isibonelo, usebenzisa i-sprint imizuzwana engama-30 kumkhawulo ophakeme, bese ululama imizuzwana engama-60, wehlisa ijubane ukuba lilinganise. Bese ubuyela emuva kuthempeli elisheshayo. Le ndlela yokuqeqesha isetshenziswa emandleni, nasekuqeqesheni i-aerobic. Ngaphezu kwalokho, isikhathi somthwalo osindayo singaba side kunesikhathi esisele.
HIIT ngokuvumelana nezinga lokuqeqeshwa, uphase ngejubane elifanayo. Okokuqala, ushisa amakhalori amaningi ngenxa yokushaya kwenhliziyo okuphezulu. Okwesibili, umzimba wakho usebenzisa amandla athe xaxa ukuqedela ukuqhuma okukhulu komsebenzi. Ukuqina kwesikhawu esiphakeme kusebenza ngempumelelo kaningana kunezigaba ezivamile. Imizuzu engama-20 i-HIIT, ungashisa amakhalori afanayo nehora eli-1 lamakilasi ajwayelekile we-aerobics.
Izinhlelo eziningi zesimanje zisebenzisa ukuqeqeshwa kwesikhawu esiphakeme. Kungakho bethembisa imiphumela esheshayo nekhwalithi ephezulu. Ngisho nengxenye yehora ngosuku kuvame ukwanele ukuthuthukisa kakhulu ifomu labo izinyanga ezingama-2-3. Kepha kubalulekile ukuqonda ukuthi ukumelana nokuqeqeshwa okunjalo kunganela abantu kuphela ngokomzimba. Ngakho-ke uma uqala, akudingeki ukuthi uqale ngokushesha uhlelo lwe-HIIT. Sincoma ukuthi ubuke: Ukuzivocavoca okuphezulu kakhulu kwabaqalayo.
Izinzuzo eziyi-10 ze-HIIT: ukuqeqeshwa okuphezulu kwesikhawu
1. Ngesikhathi sokuqina kwesikhawu esiphakeme kwasha kaningi ama-calories amaningikunokusebenza okuvamile kwe-cardio. Lokhu kungenxa yokushaya kwenhliziyo okuphezulu kanye bonkubiza amandla.
2. Nge-HIIT kuzoba nzima ukushisa amanoni ngengozi encane yokulahleka imisipha. Ngokungafani nokuzivocavoca okuvamile kwe-aerobic.
3. Ngaphezu kwalokho, uzoshisa amakhalori we 24-48 amahora ngemuva kokuzivocavoca. Ukusebenza kahle kokufunda kuyanda kakhulu.
4. Lokhu kuqeqeshwa kusiza ukuthuthuka ukukhuthazela, njengoba ungekho kumodi yokunethezeka, nasemkhawulweni wamakhono abo.
5. Iningi labaqalayo liphonsa umthwalo yesithupha futhi monotony. Ukuqeqeshwa kwesikhawu akukaze kube yisicefe futhi kuyisidina.
6. Umzimba unzima ngokwengeziwe ukuzivumelanisa nezimo emisebenzini enjalo. Ukuzivocavoca umzimba njalo ngemuva kwezikhathi ze-4-5 akusasebenzi ngendlela efanayo. Nge-HIIT uzokwazi ukugwema imiphumela ewayo.
7. Uzodinga isikhathi esincane, ukuzuza kakhulu esifundweni. Isibonelo, ku-Insanity Max 30 noma isigamu sehora kwanele ukufeza umgomo.
8. Ngenxa yokuqina kwesikhawu sokuqina, uthuthukisa imetabolism yakho, unciphise ubungozi inceku nokumiswa kwemiphumela.
9. Lolu hlobo lomthwalo lungasetshenziswa yanoma yimuphi umsebenzi: ukugijima, ukweqa, ukudlala ku-ellipsoid, stepper, ibhayisikili elimile. Into esemqoka ukuqapha ukusebenza kwe-pulse.
10. I-HIIT inyusa ukuzwela komzimba wakho ukuze insulini. Lokhu kuzovumela ukusetshenziswa kahle kwama-carbohydrate njengomthombo wamandla esikhundleni sokuwathumela kumathishu anamafutha.
Njengoba ukwazi ukubona, ukwenza ukuqeqeshwa kwesikhawu esiphakeme kakhulu kusebenza kakhulu ekunciphiseni isisindo. Ngesikhathi esincane uzothola okuningi imiphumela yekhwalithi. Izinhlelo zokuzivocavoca umzimba ezisuselwa ku-HITT, futhi zithuthukise umzimba wazo.
Kusukela ukusebenzisa okulula kwe-HIIT qiniseka ukuzama: 10 Minute Solution noLisa Kinder.