I-HIIT (HIIT): izinzuzo nokulimala, ukusebenza kwezifundo zezimpawu zokunciphisa

Izinhlobo zamandla eziningi zemikhakha yezemidlalo nokuqina, ekhishwe kanye emthonjeni owodwa, ihlukaniswe manje yaba yimifudlana eminingi. Umcabango wezemidlalo awumi, uhlala unikeza izinkomba ezintsha nokuqeqeshwa kohlelo. Ezinye zalezi zindawo zaziwa kabanzi, eziningi zemikhuba yazo namagama ezinhlelo ezisezindebeni zawo wonke umuntu. Isibonelo esisodwa esihle yi-crossfit, esivele sabhala ngayo ngaphambili.

Enye indlela eyaziwayo yokuqeqeshwa eyaduma ngokusebenza kwayo kahle nokwenza okulula - le HIIT (noma eng. HIIT). Lolu hlelo lokuqeqesha lungenye yezinto ezihamba phambili izindlela ezisebenzayo zokushiswa kwamafutha ngasikhathi sinye, ukuqiniswa kwemisipha nokuthuthuka kokukhuthazela.

Njengoba wazi, esinye sezici ezinzima kakhulu lapho uzama ukunciphisa isisindo ukuthola ukulinganisela phakathi kokulahlekelwa isisindo nokugcina isisindo somzimba. Futhi lokhu cishe akunakwenzeka ukukufeza lapho wenza ukusebenzisa okuvamile kwe-cardio. Ngenkathi ukusebenza kwe-HIIT-ngokwesibonelo, ukushiswa okukhulu kwamafutha ngokulahleka okuncane kwemisipha. Ake sihlolisise zonke izici ezihlobene nokusetshenziswa, izici nokusebenza kwamakilasi we-HIIT.

Imininingwane ejwayelekile mayelana nokusebenza kwe-HIIT

Manje, i-HIIT imele ukuqeqeshwa okuphezulu kwesikhawu (eng. Ukuqeqeshwa Kwesikhawu Esiphezulu - HIIT). Ingabe uhlelo lokuqeqesha, umqondo oyisisekelo ukushintshaniswa kokuzivocavoca umzimba (i-aerobic) nokuvivinya umzimba ngamandla (anaerobic). Akufanele kudidaniswe ne-HIIT neminye imidlalo kwezokuqondiswa kwe-WIT (ukuqeqeshwa okunamandla kakhulu), okubandakanya ukusetshenziswa kwezisindo eziseceleni zenombolo encane noma ephakathi yokuphindaphinda. Kuyindlela yezemidlalo ehluke ngokuphelele engafani kakhulu.

Ingqikithi ye-HIIT (HIIT) iqukethe ekuhlanganiseni kuhlelo olulodwa lezi zindlela ezimbili ezibonakala ziphikisana nokucindezela koqeqesho: i-aerobic ne-anaerobic. Isikhathi esifushane, umzimba weqa umkhawulo we-aerobic, singena endaweni ye-anaerobic; kulesi sikhathi kukhona ukusetshenziswa okukhulu kwama-carbohydrate njengophethiloli. Lesi sikhathi esifushane sokuqina (amasekhondi ayi-10-15) kanye nezinguquko zemikhawulo ye-aerobic low-intensity, evame ukuhlala isikhathi eside kaningi; isivele ichithe amafutha.

Umsebenzi wokuqina okukhulu, bese kuba yisikhawu sokuqina okuphansi, bese kuba namandla aphezulu futhi njll, ngoba ukuqeqeshwa kubizwa ngokuthi "isikhawu". Ngaphezu kwalokho, ukuqeqeshwa okunjalo kuhlala kukhona ukufudumala futhi cishe njalo kunwebeka. I-HIIT ixazulula inkinga yaphakade kunoma ngubani ofuna ukwakha imisipha: ukuthi ungayifaka kanjani kuhlelo lwakho lokuzivocavoca lwe-cardio ngaphandle kokuyekethisa emandleni nasesisindweni semisipha.

Kuyathakazelisa ukuthi le ndlela yasungulwa emashumini ambalwa edlule, kepha yathandwa kakhulu muva nje.

I-HIIT ingcono kune-cardio?

Indlela ye-HIIT, ngenxa yengxenye yayo yokuqina okukhulu, iqala izinqubo zomzimba, eziqhubeka amahora angama-24 ngemuva kokuzivocavoca. Idala imiphumela emihle emzimbeni ngezindlela ezahlukahlukene - lapho ukulahleka kwamafutha nokuqiniswa okujwayelekile kwemisipha namathambo, futhi kukhulise ukukhuthazela, kokubili i-aerobic namandla.

Ukuzivocavoca okumsulwa kwe-aerobic okunomphumela ohlala njalo akunakuziqhayisa, amanoni ashiswa kuphela ngesikhathi sokuqeqeshwa, kepha hhayi ngemuva. Kuvela ukuthi I-HIIT ihlinzeka ngokucekelwa phansi kwamafutha njalo nasekuqeqesheni, nangesikhathi sokululama ngemuva kokuzivocavoca ngokuhlanganisa amakhono afana ne-aerobics nokuqeqeshwa kwamandla. I-HIIT ayisebenzi nje kuphela ekwehliseni isisindo, kepha futhi inika nokonga isikhathi esibalulekile uma kuqhathaniswa nokusebenza okufanayo kwe-cardio: Ukuzivocavoca ngemizuzu engama-30 ku-HIIT - lokhu ukuvivinya umzimba okude kakhulu.

Ngaphezu kwalokho, ukuqeqeshwa kwe-aerobic kuphela kunecala elibi. Ukwahlukaniswa kwamafutha okudala, inqubo inamandla amakhulu, amandla athe xaxa kulokho umzimba ongawathola kubandakanya “ukumosha” izicubu zemisipha (yingakho abagijimi be-marathon beyizicubu ze- "shrunken"). I-HIIT ayinayo le nkinga, kunalokho, yona ineqhaza ekuqiniseni nasekukhuleni kwemisipha, okuzothuthukisa ikhwalithi yomzimba wakho. Ngaphezu kwalokho, ukuvivinya umzimba njalo kwe-HIIT ukukhulisa ukuzwela komzimba kwi-insulin, okuholela ekusetshenzisweni okunamandla kwama-carbohydrate obekungahle kube ngamafutha.

Izinzuzo zokuqeqeshwa kwe-HIIT:

  • Ukuqeqeshwa kwe-HIIT kusebenza ngempumelelo ephindwe kathathu ngokushiswa kwamafutha kunokuzivocavoca umzimba okuvamile ngejubane elilinganisiwe.
  • Uzoshisa amakhalori namafutha hhayi kuphela ngesikhathi sokuzivocavoca kwe-HIIT, kepha kungakapheli amahora angama-24 ngemuva kokuphothulwa.
  • I-HIIT ineqhaza ekuqiniseni nasekukhuleni kwemisipha.
  • Nge-HIIT uzolahlekelwa isisindo ngenxa yamafutha, hhayi imisipha, ezothuthukisa ikhwalithi yomzimba wakho.
  • I-HIIT isiza ukuqinisa imisipha yenhliziyo futhi ithuthukise uhlelo lwezinhliziyo (abantu abaphilile).
  • Ukuqeqeshwa ngesitayela se-HIIT kusiza ukuthuthukisa amandla nokukhuthazela ngasikhathi sinye.
  • I-HIIT isheshisa imetabolism futhi ikhulisa i-hormone yokukhula.
  • Ukuqeqesha i-HIIT kunganciphisa isisindo, ngaphandle kokusebenzisa imishini yokuzivocavoca eyengeziwe.
  • Ukuzivocavoca nge-HIIT kufushane ngesikhathi kunokuzivocavoca kwe-cardio, futhi ngaleyo ndlela kusebenza kangcono.
  • Ukuzivocavoca i-HIIT kwandisa ukuzwela kwe-insulin, okuholela ekusetshenzisweni okunamandla kwama-carbohydrate.

Ukulimaza nokuphikisana ne-HIIT

Yize kunezinzuzo eziningana ze-HIIT, lolu hlelo lokuqeqesha alulungele wonke umuntu. Indlela ye-HIIT inzima kakhulu, ikakhulukazi yohlelo lwe-cardiovascular, futhi inokuphikisana okuningi:

  • Awukwazi ukwenza i-HIIT yabantu abanezinkinga ezahlukahlukene zezempilo zesistimu yenhliziyo.
  • Abantu abakhuluphele, abanamaphesenti amaningi amafutha udinga ukuqala ngezinye izindlela zokuqeqesha ezinesizotha, futhi ufinyelele kuphela kwifomu elithile lomzimba, elenzelwe i-HIIT. Ngaphandle kwalokho, amathuba okugcwala kakhulu uhlelo lwezinhliziyo ngenxa yesisindo esikhulu somzimba.
  • Futhi, awukwazi ukuqala amakilasi kubantu be-HIIT, yize unolwazi lwezemidlalo, kepha okwamanje basesimweni se-rastrineobola. Okokuqala udinga ukuthola okuncane noma okuncane ukwakheka (ikakhulukazi umthamo we-aerobic) bese ngemuva kwalokho uthathe i-HIIT.

Gcizelela futhi, Kusha sha kwezemidlalo ukwenza i-HIIT kuyaphikiswa ukuqala ukuzivocavoca okudingekayo ulwazi oluthile lwezemidlalo nokuma komzimba okudlulayo, ikakhulukazi maqondana nokubekezela kwezinhlelo zenhliziyo nemithambo yokuphefumula.

15 Minute Fat Burning HIIT Workout | Azikho Izinsiza kusebenza | Umqeqeshi Womzimba

Ukuze ivumelane Amazing HIIT

Ukusebenza kwe-HIIT kufanelekile kwabesilisa nabesifazane abafisa ukususa ngokushesha amanoni futhi bathuthukise isimo semisipha nokuqina komzimba. Abasubathi abaqala ukuqeqeshwa kulolu hlelo kumele babe nesipiliyoni esithile kwezemidlalo futhi baqeqeshwe ngokwanele uhlelo lwezinhliziyo. Futhi-ke akumele kube nezinkinga ngempilo yenhliziyo, ukukhuluphala nokulimala okungamahlalakhona - inqubo inzima impela.

Ukwenza i-HIIT kungenxa yalabo abafuna:

I-HIIT yokwehlisa isisindo nokuphathwa kwesisindo

I-HIIT iyindlela ephumelela kakhulu yokushisa amafutha - empeleni le njongo ebekwe ngabadali kwasekuqaleni, futhi iyona eyinhloko. Umgomo we-HIIT maqondana nokwehla kwesisindo usuchaziwe ngenhla. Imithwalo ye-Aerobic ne-anaerobic isebenza ezinkambisweni zokuhlangana komzimba eziqubuke ngezikhathi zamandla amakhulu zifaka isandla ekuthuthukiseni ukuqina komzimba nokunciphisa amafutha omzimba ezinsukwini ezikhululekile ekuqeqeshweni.

Imiphumela yocwaningo olulodwa olwenziwa eCanada ngo-1994 yaqhubeka amasonto angama-20 iqembu lokulawula elisebenza e-HIIT lilahlekelwe ngamafutha angama-9 (!) izikhathi ezingaphezu kweqembu elenza i-cardio ejwayelekile.

Umphumela wokusebenza kwe-HIIT kwemisipha

Isitayela sokuqeqesha i-HIIT sinomphumela omuhle ekubukekeni kwesimo sayo somsipha, kanye nesimo sezemidlalo, uma nje abaqeqeshwayo bengenandaba namandla amakhulu "ahlanzekile" njengasekuphakamiseni amandla, kanye ne-hypertrophy yemisipha eminingi, njengokwakha umzimba. Ama-sprinters amaningi (abagijimi bamabanga amafushane) abukeka emuhle kwezemidlalo, okuyisiqinisekiso esingaqondile sokuthi umthwalo uyafana ne-HIIT esebenza kahle ekukhuleni kwemisipha.

Kulabo basubathi abathi, kuqeqesho lwabo lwe-HIIT abafuna ukugxila emisipheni, kunezinhlelo ezinamandla okuthambekela, ezithuthukisa amandla okukhuthazela kwemisipha futhi zibangele ukwanda okuncane kwemisipha. Ukwakheka kwalezi zinhlelo kufaka phakathi ukuzivocavoca okunesisindo: ama-kettlebells, ama-dumbbells wesisindo esilinganisiwe, kufaka phakathi okunjalo, ngamandla ne-masonboro njengezidumbu ezifayo.

Imisipha yokusiza nayo iyathuthuka ngenxa yokulahleka kwamafutha.

Amazing HIIT

Uhlelo olujwayelekile lokuzivocavoca "okumaphakathi" kwe-HIIT, ngaphandle kokubheka ubuchwepheshe (i-cardio eyengeziwe noma ukuqeqeshwa ngamandla okuningi) ngokulandelayo:

  1. Kulungele (ubude bemizuzu engu-5-10).
  2. Ukuqeqeshwa kwe-HIIT, equkethe izingxenye ezimbili: umthwalo wokuqina okukhulu nokuvivinya umzimba ngamandla. Lezi zinto ezimbili zizophenduka ndawonye. Ingasetshenziselwa zombili izingxenye zomsebenzi ofanayo. Isibonelo, ibhayisikili oqala ukulidinga, ukwenza umzamo wabo omkhulu (isigaba esinamandla), bese kuba into efanayo, kepha ngamandla aphakathi nendawo, kunciphisa ukumelana nobuncane (isigaba sokuqina esiphansi). Enye indlela: isigaba samandla aphezulu sokwenza ukuhlwitha i-kettlebell eyi-16 kg, nokuzilibazisa nje okuncane; umzimba, uzama ukubamba umoya wakhe nokuzivuselela ungene esigabeni esiphansi sokuqina; bese kuba umjikelezo omusha.
  3. Bophela futhi welule (ubude bemizuzu eyi-10).

Isikhathi esiphelele sokuzivocavoca kwe-HIIT imvamisa imizuzu eyi-15 kuye kwengama-30 ngaphandle kokufudumeza nokupholisa phansi. Kulabo abaqala ukuzivocavoca i-HIIT ubude besikhawu sokuqina okuphezulu yimizuzwana eyi-10-15 yamandla aphansi izikhathi ezingama-3-5 ngaphezulu. Ngokuthuthuka kwefomu lomzimba lesikhathi sokuphumula okukhulu kungakhuphuka futhi kwehle ngamandla aphansi.

Sicela uqaphele ukuthi imvamisa yokuqeqeshwa kwe-HIIT akufanele yeqe izikhathi ezi-3-4 ngesonto. Ukuvivinya umzimba okuvame kakhulu kuthinta uhlelo lwezinhliziyo nemithambo yegazi. Lokhu kwamuva kungadala ukuqeqeshwa ngokweqile, kanye nokudangala Okuvamile.

Ukubalwa kwenani lokushaya kwenhliziyo

Ukubalwa okubaluleke kakhulu okudingeka ukwenze ngaphambi kokuqala ukuqeqesha i-HIIT ubukhulu be-pulse. Ukushaya kwenhliziyo ngesikhathi sokuqina okukhulu kufanele kube yi-80-90% yobukhulu; amandla aphansi - 60-70%.

Thatha inombolo engaguquki engu-0.7, siyayiphindaphinda iminyaka yomsubathi, bese sikhipha inombolo evelayo kunombolo 207. Umphumela uba yisilinganiso senhliziyo esiphezulu somuntu. Ingasetshenziselwa ukubala isigqi esisebenzayo: 80-90% yaleyo nombolo ngengxenye ephezulu kakhulu (Wabasaqalayo akumele bakhuphule ukushaya kwenhliziyo okuphezulu kuno-80%), 60-70% ngamandla aphansi. Njengoba kungabonakala kulwazi olwethulwe, ngaphandle kokuzithiba ku-HIIT noma kuphi.

Isibonelo, iminyaka yobudala engama-35: 207 - (0,7 * 35) = 182,5 beats ngomzuzu (isilinganiso esiphezulu senhliziyo). Ngokunjalo, ngesikhathi se-HIIT kufanele inamathele kule pulse elandelayo: I-146-165 BPM ngengxenye ephezulu yokuqina, 110-128 ukushaywa ngomzuzu ngengxenye ephansi yokuqina.

Amathiphu Wabasaqalayo ku-HIIT

Kusha ngokuphelele kwi-HIIT yezemidlalo kuyaphikiswa, okungenhla okushiwo ngenhla. Ngakho-ke, wonke amathiphu alandelayo wabaqalayo ku-HIIT:

  1. Ukufunda ukuzithiba kuqala nokubaluleke kakhulu kuyasiza ekubalweni kokuqina kokuqeqeshwa. Ngalezi zinhloso, ungasebenzisa i-tracker yokufaneleka noma isilawuli sokushaya kwenhliziyo.
  2. Ukube ubuzokwenza le dayari yokuqeqesha, uyakuthola. Bhala ukwakheka koqeqesho, ubude besikhathi futhi nakanjani, uma uke wahlanganyela ekulahlekelweni kwamafutha, isisindo (uzilinganise okungenani kanye ngesonto) nomthamo womzimba.
  3. Khulisa umthwalo wokuqeqesha kancane kancane, ukuze ungalimazi impilo. Ungaqali ngokushesha isigamu sehora se-HIIT marathons ngenani elikhulu lokuzivocavoca.
  4. Endabeni yokusetshenziswa kwemishini yezemidlalo nokuzivocavoca umzimba okuhlukile (njengasesikhathini samandla we-HIIT), lungiselela wonke amagobolondo ngaphambi kwesikhathi, ngesikhathi sokuzivocavoca ukwenza lokhu kuzonqunywa kanye. Okungcono kakhulu, uma uthola izivivinyo ukuze zenziwe, ngokwesibonelo, induku eyodwa yesisindo esifanayo.
  5. Ukwehluka ekuqeqeshweni kuyinto enhle, kepha ungayisebenzisi kabi. Ukwenza phakathi nesonto izivivinyo eziningi ezahlukahlukene futhi ikakhulukazi ezingajwayelekile azisebenzi.
  6. Kepha akufanele sigxile ekuvivinyweni okufanayo, zama ukuzama izinhlelo ezahlukahlukene, kufaka phakathi imishini ehlukene yokuqina. Ngaphezu kwalokho, awudingi ukukhawulela ukuqeqeshwa kwakho kuphela kokuzivocavoca kwakho okuthandayo ukuthola imiphumela esebenzayo, udinga ukuphuma endaweni yokunethezeka.

Izinhlobo zokuqeqeshwa kwe-HIIT

Ukuzivocavoca umzimba ongakuqeqesha ngesitayela se-HIIT, kuhluke kakhulu: ungasebenzisa i-aerobics emsulwa (ukugijima, ukuhamba ngebhayisikili, ibhayisikili elimile), ukuzivocavoca ngesisindo somzimba wakho (ama-squats, i-Push-UPS, i-pull-UPS), izivivinyo ze-plyometric (inkatho yokugxuma). Ungafaka nokuzivocavoca kwe-HIIT ngezisindo zamahhala ngokugcizelela ekwakhiweni kokuqina kwamandla: ngama-dumbbells, ama-barbells kanye ne-kettlebells. Zonke lezi HIIT-izivivinyo ungazihlanganisa ukusebenzisa ngezindlela ezahlukahlukene.

Kodwa-ke, ku-HIIT kunezinhlobo ezimbili eziyinhloko zokuqeqeshwa. Uhlobo lokuqala, ngokugcizelela ekuthuthukiseni ukukhuthazela kwe-aerobic. Ngalesi simiso ungenza ukusebenzisa ukuJogging noma ukweqa izivivinyo, nokuzivocavoca ngesisindo sakho. Uhlobo lwesibili - ngokugcizelela ekuthuthukiseni imisipha nokukhululeka komzimba. Lapha okuza kuqala kuzoba ukuvivinya umzimba okunesisindo namandla okuzivocavoca ngesisindo sakho. Ungahlanganisa amandla wokuzivocavoca ahlukahlukene kanye ne-aerobic emvelweni, ugxile kumakhono nezidingo zabo.

Umehluko wezinhlobo ezimbili zokuqeqeshwa kokulandelayo: amandla we-HIIT sessions microtrauma akhiqizwa yimicu yemisipha aqine kakhulu, futhi uma kunjalo, isikhathi sokutakula sidinga okwengeziwe. Uma i-aerobic HIIT ingenziwa kuze kube izikhathi ezi-4 ngeviki, inani lamandla kwesinye isikhathi lehliselwa ku-2 (lapha, futhi, kunezinkinga ezinokuphikisana, amanye amaMethodist akholelwa ukuthi izinguquko ezinqala zomzimba emzimbeni zidinga okungenani ukusebenza oku-3).

Ezimweni eziningi, phoqelela isikhathi sokuvivinya umzimba ngokujwayelekile, futhi ngokwehlukana isigaba samandla aphezulu sizobe siphansi kancane.

Izinhlelo zokuzivocavoca i-HIIT

Izibonelo zokwabiwa kwesikhathi sokuqeqeshwa ngokuya ngenhloso enkulu yoqeqesho:

  1. Amandla nokuqeqeshwa kwe-massoniana. Izikhathi ezi-2-3 ngeviki, imijikelezo emi-5: imizuzwana eyi-10-20 yesigaba sokuqina (ukuzivocavoca nge "iron" esindayo), imizuzu engu-2-3 yobukhulu obuphansi (ungasebenzisa ukuhamba okusheshayo nje).
  2. Ukuqeqeshwa ngamandla nokukhuthazela kwe-aerobic. Izikhathi ezi-3 ngeviki, imijikelezo emi-5-8: amasekhondi angama-20-30 wesigaba sokuqina okukhulu (isb., Ukuzivocavoca kwenhliziyo), amasekhondi angama-45 kuye kwangama-60 umfutho ophansi (isb.
  3. Ukuzivocavoca kokulahlekelwa kwamafutha. Izikhathi ezi-3-4 ngesonto, imijikelezo engu-5-8: imizuzwana eyi-10-30 yesigaba sokuqina okukhulu, imizuzu engu-1-3 yamandla aphansi (inketho enhle - ukuphrinta + Ukugijima).
  4. Ukuqeqeshelwa ukugcina umumo. Izikhathi ezi-3 ngeviki, imijikelezo engu-4-5: imizuzwana eyi-10-20 yesigaba sokuqina, amasekhondi angu-30-40 wamandla aphansi (ungasebenzisa noma yikuphi ukuzivocavoca nge-plyometric, ngokwesibonelo, ukweqa intambo ethempelini eliphakeme naphansi; amandla wokuzivocavoca + ukuzivocavoca umzimba).

Vele, lezi zibalo zivamile kakhulu, empeleni, kuyizinketho ezingenakubalwa.

Ukudla lapho wenza i-HIIT

Ukuqeqesha i-HIIT nokushisa amanoni ngokweqile akusho ukuzilambisa, kunalokho, udinga ukudla okulungile, ukuthola amaprotheni anele, amafutha kanye ne-carbohydrate. Ukudla okunomsoco kumdlali osebenzisa i-HIIT kufanele kulinganiswe, kuyadingeka ukuthi umzimba uthole amaprotheni anele kanye ne-carbs ukuze usebenze kahle. Ukwenza i-HIIT ngenkathi uzila ukudla akulungile ngokweqile.

Ngesikhathi sokuzivocavoca umzimba, ukubonakala kokoma emlonyeni nasemphinjeni ungaphuza futhi kufanele uphuze izingxenye ezincane (uketshezi oluncane - oluningi lungagcwalisa kakhulu uhlelo lwezinhliziyo).

Ngemuva kwemizuzu engama-30-40 ngemuva kokuzivocavoca ukuphuza ukuzamazama kwamaprotheni. Ngokufanelekile, uma kuyiprotheni yama-whey. Bese kuthi, ngemuva kwamahora angu-1.5 ngemuva kokuzivocavoca nidle ngokugcwele - okungcono inyama noma inhlanzi enemifino nezithelo. Konke lokhu kufanele kube okusha, noma kushunqiswe (kepha kungagriziwe).

Kungakuhle ukusebenzisa izithasiselo zokushiswa kwamafutha (isb. I-caffeine), ama-multivitamini, ama-BCAAs, ama-L-carnitine.

Iqiniso elithakazelisayo: lapho ukuqeqeshwa kwe-HIIT akuvunyelwe ngezikhathi ezithile ukudla ukudla "okungenampilo" (ukudla okusheshayo, njll.). Ukusebenza koqeqesho ukuthi konke "ukusha" ngaphandle komthelela omubi omubi emiphumeleni. Kepha, kunjalo, uma ufuna ukunciphisa isisindo, kungcono ukuthi ungasisebenzisi kabi.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Amaphutha ayisisekelo lapho uqeqesha i-HIIT:

  1. Kusetshenziswa ikakhulukazi ukuvikela ukuvivinya umzimba kwe-odnosemjannyj lapho uqeqeshwa ngezinsimbi. Umthamo wamandla abo awenele, kungcono ukwenza ukhetho ngokuthanda ukunyakaza okuyisisekelo kwe-mnohosloinykh.
  2. Ingxenye yokuqina okukhulu kwe-Laced yoqeqesho futhi, ngenxa yalokho, ukulahleka kwamandla. Akunasidingo sokwenza isigaba sokuqina esiphakeme kunemizuzwana engama-30.
  3. Akukho ukuphumula okwanele phakathi kokuzivocavoca. Okunye ukuqeqesha nokuzama ngezinsuku ezingezona zokuqeqesha ukuhlela amajogu, njll., Kukukhuthaza ngalokho ngakho inqubo yokushisa amafutha izohamba ngokushesha okukhulu. Lokhu akulungile, imisipha kanye ne-CNS ngeke zikwazi ukululama ekucindezelekeni kokuqeqeshwa, ngakho-ke ungangena ekuqedeni ngokweqile.
  4. Ukuntuleka kokuzivocavoca okufudumalayo nokupholisa phansi.
  5. Ukwanda ngokushesha okukhulu komthwalo. Ukwandisa ubunzima kancane kancane.
  6. Isamba sokuzivocavoca ngokuzayo. Amakilasi asekuseni e-HIIT asebenza kangcono ngokwama-calories ashisayo.

Imibuzo nezimpendulo mayelana nokusebenza kwe-HIIT

1. Iphumelela kangakanani i-HIIT yokwehlisa isisindo?

Yebo, i-HIIT uhlelo olusebenza kahle kakhulu lokufeza isisindo esingeqile sidlula isilinganiso samafutha esivuthayo sokuzivocavoca umzimba njalo emiphumeleni yezifundo ezahlukahlukene ngezikhathi ze-4-9.

2. Kungenzeka yini ukuqeqesha i-HIIT nsuku zonke?

Cha, noma kunjalo, lokhu kuzoholela ezinkingeni ngohlelo lwezinhliziyo nemithambo yegazi. Imvamisa efanelekile yokuqeqeshwa kulolu hlelo ezimweni eziningi izikhathi ezi-3 ngesonto (kwezinye izimo, ungakhuphukela ku-4). Okokuqala, imisipha, ukuthola ukulimala okuncane ngesikhathi sesigaba esinamandla soqeqesho kudinga isikhathi sokululama. Okwesibili, isidingo sokuphumula uhlelo lwezinzwa.

3. Kungcono ukwenza ukuzivocavoca umzimba noma i-HIIT?

Uma umgomo ukuthola ukulingana okuhle phakathi kokushiswa kwamafutha nokufeza ukwakheka okuhle kwemisipha, i-HIIT iyona ndlela engcono kakhulu, esebenza kakhulu kune-cardio.

4. Ngabe ngidinga ukwenza i-cardio uma wenza i-HIIT?

Cha, akuyona nje engenzi nzuzo, kodwa iyingozi. I-HIIT ngomphumela wayo idlula kude inzuzo engaba khona yokusebenza okuvamile kwe-cardio. Ngakolunye uhlangothi, i-cardio eyengeziwe izovimba ukululama ngemuva kwe-HIIT, izolulaza imiphumela futhi ingaholela ekuqothukeleni nasezinkinga zenhliziyo.

5. Yini ehlukanisa i-HIIT ekusebenzeni kwe- "TABATA Protocol"?

Protocol Protocol I-TABATA empeleni ingenye yezinhlobo ze-HIIT. Ku-TABATA kuchazwe ngokucacile izikhathi zosayizi: imizuzwana engama-20 yesigaba sokuqina okuphezulu, imizuzwana eyi-10 yokuphumula. Kunemijikelezo enjalo engu-8, ngakho-ke umjikelezo owodwa we-TABATA uyimizuzu engu-4. Imijikelezo enjalo yemizuzu engu-4 ingaba ncane. I-TABATA ingenye yezifundo ezithandwa kakhulu zokwehlisa isisindo.

Funda kabanzi ngeTABATA

6. Ngingakwazi ukwenza i-HIIT uma usebenza ngesisindo?

I-HIIT - hhayi ukwakha umzimba. Le ndlela ingakhuphula amandla nevolumu yemisipha, ikakhulukazi labo abangazange babhekane ne- "iron" nokuqeqeshwa kwamandla. Kepha lokhu kukhula kuqhathaniswa nokwakha umzimba kuzoba okulinganiselayo, ku-hypertrophy enamandla yemisipha njengoba abakhi bomzimba abaphambili abenza i-HIIT bengasebenzi.

I-Workout HIIT ngesitayela samandla (usebenzisa izinsimbi kanye nesisindo somzimba wakho) izonikeza ukuzuza kwesisindo ngokulingene - noma kunjalo, ukuqeqeshwa kulolu hlelo, kaningi kunalesi simo esanelisiwe. Ngubani onganeliseki, labo abakhetha ukwakha umzimba.

7. Ungakuhlanganisa kanjani ukuqeqeshwa kwe-HIIT namandla?

Inketho engcono kakhulu ukuqeqesha i-HIIT ngesitayela samandla, inzuzo yile ndlela enikeza ithuba. I-HIIT ithuthukisa ukukhuthazela okuhle kwamandla namandla ashukumisayo. Kodwa-ke, ukuze uqine njengama-powerlifters kanye nama-weightlifters, ukwenza i-HIIT akunakwenzeka - lolu hlelo lokukhulisa amandla amakhulu aluhloselwe.

Uma ufuna ukuhlanganisa ukuqeqeshwa kwamandla ekukhuleni kwemisipha nokuqeqeshwa kwe-HIIT, kungcono ukuhlukanisa kube yizinsuku ezahlukahlukene. Isibonelo, amahlandla ama-3 ngeviki futhi wenza ukuqeqeshwa kwesisindo ama-2 ngeviki i-HIIT.

Isibonelo se-HIIT Workout yokwehlisa isisindo

Sikunikeza ukuqeqeshwa kwe-HIIT ekhaya ukuze wehlise isisindo. Kulokuzivocavoca uzoshintsha ukuqina okuphezulu kanye nezikhawu eziphansi zokushisa ukuze ushise amanoni futhi ukhiphe umzimba. Emakilasini ngeke udinge okokusebenza okwengeziwe. Lolu hlelo lwenzelwe abafundi bezinga eliphakathi.

Iseshini ye-HIIT ethunyelwe inama-round amathathu. Umjikelezo ngamunye uhlala imizuzu engu-7. Uzozivocavoca ngokunye ukusebenzisa ithoni yomzimba ngejubane eliphansi lokuqina (imizuzwana engama-45) nokuvivinya umzimba nge-cardio ngesivinini esiphakeme (imizuzwana engu-15). Ukuzivocavoca kweCardio kumjikelezo owodwa kuyaphindwa. Kufanele wenze izivivinyo ze-cardio imizuzwana engu-15 ngejubane lakho uqobo.

Isikimu sokwenza umzuliswano ngamunye:

Phinda ugcizelele ukuzivocavoca kwenhliziyo emjikelezweni ofanayo nento efanayo. Isibonelo, emzuliswaneni wokuqala uqala ugcwalise amasekhondi angama-45 “i-Squat” ngejubane elijwayelekile, bese imizuzwana engu-15 yenza i- “Jumping breeding breeding and legs to the maximum rate, bese wenza imizuzwana engu-45 ye-“ Push-UPS ”ngejubane elilinganisiwe , bese kuthi imizuzwana engu-15 yenze “Izingalo nemilenze yokuzalanisa egqagqayo kuya” kusilinganiso esiphezulu, njll.

Okunye phakathi kokuzivocavoca akunikeziwe. Ukuphumula phakathi kwemijikelezo umzuzu owodwa. Isikhathi esiphelele sokuqeqeshwa ngaphandle kokuzifudumeza nokupholisa phansi - cishe imizuzu engama-1. Uma ufuna ukwandisa ukuzivocavoca umzimba, phinda umzuliswano ngamunye kabili. Uma ufuna ukunciphisa ukuqeqeshwa, nciphisa inani lokuzivocavoca noma imizuliswano. Uma noma yikuphi ukuvivinya umzimba kukwenza ungakhululeki, bese ukuvumelanisa nekhono lakho noma ukubuyisela okunye.

Isitophuwashi ungasebenzisa isibali sikhathi sevidiyo ku-youtube:

Njengoba ungakwazi ukwenza umsebenzi ube nzima.

Ukuzivocavoca kwabaqalayo ekhaya

Umzuliswano wokuqala

Ukuzivocavoca kwe-Cardio: Ukuzalanisa ukweqa kwezandla nezinyawo (phinda wonke umzuliswano wokuqala ngokwesikimu esichazwe ngenhla).

Ukuzivocavoca 1: Isikwele

Ukuzivocavoca 2: Push-UPS (ungenza i-Push-UPS ngamadolo)

Noma Push-UPS ngamadolo

Ukuzivocavoca 3: Lunge (umlenze wesokudla)

Ukuzivocavoca 4: Lunge (umlenze wesobunxele)

Ukuzivocavoca 5: Ukusonta ngentambo

Ukuzivocavoca 6: Ibhuloho elinomlenze ophakanyisiwe (umlenze wesokudla)

Ukuzivocavoca 7: Ibhuloho elinomlenze ophakanyisiwe (umlenze wesobunxele)

Umzuliswano wesibili

Ukuzivocavoca kwe-Cardio: Ukugijima nokuphakamisa okuphezulu amadolo (ephinda umzuliswano wesibili wonke ngokwesikimu esichazwe ngenhla).

Isivivinyo 1: ISumo squat

Isivivinyo 2: Ukuhamba endaweni yokucima ukoma

Ukuzivocavoca 3: Reverse lunge (umlenze wesokudla)

Ukuzivocavoca 4: Ukubuyela emuva emgodini (umlenze wesobunxele)

Ukuzivocavoca 5: Climber Mountain

Ukuzivocavoca 6: Side lunge (umlenze wesokudla)

Ukuzivocavoca 7: Side lunge (umlenze wesobunxele)

Umzuliswano wesithathu

Ukuzivocavoca kwe-Cardio: Ukugxumela ephathini (ephinda wonke umzuliswano wesithathu njengoba kuchaziwe ngenhla).

Ukuzivocavoca 1: Isikwele emlenzeni owodwa (umlenze wesobunxele)

Ukuzivocavoca 2: Isikwele emlenzeni owodwa (umlenze wangakwesokudla)

Ukuzivocavoca 3: I-Diver

Ukuzivocavoca 4: I-Plank-spider

Ukuzivocavoca 5: Amaphaphu edayagonali (umlenze wesokudla)

Ukuzivocavoca 6: Amaphaphu edayagonali (umlenze wesobunxele)

Ukuzivocavoca 7: Umbhukudi

Bona futhi:

Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukuqeqeshwa kweCardio

shiya impendulo