Okuqukethwe
- Izici zokuqeqeshwa kweqembu HIIT
- IQembu Lokuqeqesha i-HIIT labaqalayo
- 1. HIIT-ukuzivocavoca umzimba wonke (imizuzu engama-20)
- 2. Ukuzivocavoca kwe-HIIT kwezingalo, amahlombe kanye nokukhonkotha ngaphandle kokusungula (imizuzu engama-20)
- 3.I-HIIT-Workout yamathanga nezinqe ngaphandle kwemishini (imizuzu engu-20)
- 4.HIIT-ukuzivocavoca okuphezulu noqweqwe (imizuzu engama-20)
- Ukuzivocavoca okuvela eqenjini le-HIIT lezinga eliphakathi
- 1. Ukuzivocavoca kwe-HIIT kwezingalo namahlombe (imizuzu engama-20)
- 2.I-Power HIIT-Workout yomzimba wonke (imizuzu engama-22)
- 3.I-HIIT-Workout yezinqe nemilenze (imizuzu engama-22)
- Ukuzivocavoca kwe-HIIT okwezinqa (imizuzu engu-4)
- 5. HIIT-ukuzivocavoca umzimba wonke (imizuzu engama-24)
- 6. Ukuzivocavoca nge-HIIT kwezingalo nangemuva (imizuzu engama-24)
- Iqembu Lokuqeqesha i-HIIT yezinga eliphakeme
- 1.I-HIIT-Workout yezinqe namathanga (imizuzu engama-22)
- 2.I-HIIT Workout yemilenze namahlombe (imizuzu engama-24)
- 3.I-HIIT-Workout yezinqe nemilenze (imizuzu engama-24)
- 4. Ukuzivocavoca nge-HIIT kwesifuba, amahlombe kanye nokukhonkotha (imizuzu engama-24)
- 5.I-HIIT-ukuzivocavoca kwesisindo ngaphandle kwemishini (imizuzu engu-24)
Uma uthanda ukuqeqeshwa kwesikhawu kwethoni yemisipha nama-calories avuthayo, khona-ke ukukhethwa kwamanje kwezinhlelo ezivela esiteshini se-youtube i-HIIT Group nina nakanjani. Abaqeqeshi banikela ngevidiyo yamandla we-aerobic esezingeni eliphakeme enemishini emincane nesakhiwo esinembayo nesicacile sokuvivinya umzimba.
Kufanele ubone:
- Kuyini ukusebenza kwe-HIIT nokusebenza kwazo
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kokuhamba phambili
Izici zokuqeqeshwa kweqembu HIIT
Iqembu HIIT yisiteshi se-youtube, esigcwele ukusebenza okuningana kwamahhala ekhaya kuwo wonke amazinga okuqeqeshwa. Njengoba igama lisho, abaqeqeshi banikela ngezinhlelo ngesitayela se-HIIT (ukuqeqeshwa okuphezulu kwesikhawu), ezilungele ukunciphisa umzimba nokuthambisa umzimba.
Isikhathi sokuqeqeshwa kweQembu le-HIIT, elifakiwe ekukhetheni kwethu, yimizuzu engama-20-25. Kodwa-ke, ungahlala ukhulisa noma wehlise isikhathi sokusebenza, ngokungeza noma ngokususa umzuliswano owodwa. Kulula kakhulu ukukwenza ngoba izivivinyo ziyaphindwa emibuthanweni. Uhlelo lweqembu le-HIIT alunakubizwa ngokuhlukahluka futhi luhluke kakhulu, kepha kulabo abathanda isakhiwo esilula futhi esicacile sokuqeqeshwa, lawa mavidiyo angafaneleka ngokuphelele.
Izici zokuqeqeshwa kweqembu HIIT:
- Ukuziqeqesha ngaphandle komculo nokubuyekezwa komqeqeshi, ngemuva ungavula umculo owuthandayo.
- Kukhona umsindo we-timer ekuqaleni nasekupheleni kokuzivocavoca.
- Ukuvivinya ngakunye kuqukethe izivivinyo ezi-5-6, eziphindaphindwa ngo-3-4 nxazonke.
- Ukuzivocavoca kwenziwa ngesimiso sokuphumula: kusebenza amasekhondi angu-20-60, ukuphumula imizuzwana engu-10 kuya kwengu-40.
- Uhlelo luhlanganisa i-cardio nokuqeqeshwa kwesisindo.
- Okwezifundo, uzodinga ama-dumbbell kuphela, amanye amavidiyo awadingi ngisho nezinsimbi zomlomo.
- Ukuziqeqesha ngaphandle kokuzifudumeza nokupholisa (izixhumanisi zingabuka izivivinyo zethu ngaphambi nangemva kokuziqeqesha).
Ungakwenza lokhu kuzivocavoca izikhathi ezingama-4-5 ngeviki, wenze uhlelo lwe-1-2 lomzimba ophezulu, umzimba ophansi nomzimba wonke. Uhlelo luhlukaniswe ngamazinga amathathu obunzima: aqala, aphakathi nendawo futhi athuthukile. Kodwa-ke, ngabaqalayo ukuqala le vidiyo akunconyiwe.
IQembu Lokuqeqesha i-HIIT labaqalayo
1. HIIT-ukuzivocavoca umzimba wonke (imizuzu engama-20)
Ukuqeqeshwa kwesikhawu somzimba wonke. Ohlelweni lwemizuliswano emi-3 yokuzivocavoca okungu-5 kumjikelezo ngamunye: ukusebenza kwamasekhondi angu-40, ukuphumula kwemizuzwana engama-40. Uzodinga ama-dumbbells.
- X Gxuma
- Isikwele esinenkonyane Phakamisa
- Phusha kumaDolo
- Ibhayisikili Elincane
- I-Lunge enesisindo
Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani
2. Ukuzivocavoca kwe-HIIT kwezingalo, amahlombe kanye nokukhonkotha ngaphandle kokusungula (imizuzu engama-20)
Ukuqeqeshwa kwesikhawu kugxile ezingalweni, emahlombe nasemgodini, imigoqo eminingi. Kuhlelo imijikelezo emi-4 yokuzivocavoca okungu-5 kumjikelezo ngamunye: ukusebenza kwamasekhondi angu-30, ukuphumula kwemizuzwana engama-30. Ukuqoqwa kwempahla akudingeki.
- Phuma
- Phusha kumaDolo
- Ipulangwe eligcwele ne-Arm Circle
- X Gxuma
- Iplanki
3.I-HIIT-Workout yamathanga nezinqe ngaphandle kwemishini (imizuzu engu-20)
Ukuqeqeshwa isikhawu ngokugxila emathangeni nasezinqeni. Kuhlelo imijikelezo emi-4 yokuzivocavoca okungu-5 kumjikelezo ngamunye: ukusebenza kwamasekhondi angu-30, ukuphumula kwemizuzwana engama-30. Ukuqoqwa kwempahla akudingeki.
- I-Ice Skater
- Isikwele esinenkonyane Phakamisa
- I-Vertical Jump
- wamaphaphu
- Izinyoni zezinyoni
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
4.HIIT-ukuzivocavoca okuphezulu noqweqwe (imizuzu engama-20)
Ukuqeqeshwa kwesikhawu kugxile ezingalweni, emahlombe nasemgodini, imigoqo eminingi. Ohlelweni amahlandla ama-4 wokuzivocavoca ama-5 emjikelezweni ngamunye: ukusebenza kwamasekhondi angu-30, ukuphumula kwemizuzwana engama-30. Uzodinga ama-dumbbells.
- Eqa uJack
- Phuma
- Plank on Amadolo
- Plank nge Side Tap
- I-Bicep Curl
Ukuzivocavoca okuvela eqenjini le-HIIT lezinga eliphakathi
1. Ukuzivocavoca kwe-HIIT kwezingalo namahlombe (imizuzu engama-20)
Ukuqeqeshwa ngamandla kwe-aerobic kugxile ezingalweni nasemahlombe. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca umzuliswano ngamunye: kusebenza imizuzwana engu-25 bese kuphumula imizuzwana engu-15 (kowokuqala, owesithathu nowesihlanu), imizuzwana engu-40 iyasebenza bese kuthi amasekhondi angu-20 aphumule (owesibili, owesine nowesithupha). Uzodinga ama-dumbbells.
- Eqa uJack
- I-Overhead Press
- Ipulangwe eligcwele ngompompi wamahlombe
- Eceleni kwe-Side Hop
- I-Asymmetrical Push up kumaDolo
- I-Bicep Curl
IMPAHLA YOKULUNGELA: ukubuyekeza okuningiliziwe
2.I-Power HIIT-Workout yomzimba wonke (imizuzu engama-22)
Ukuqeqeshwa kwamandla emzimbeni ophezulu nangaphansi. Kuhlelo lwemizuliswano emi-3 yokuzivocavoca okungu-5 kumjikelezo ngamunye: amasekhondi angu-60 omsebenzi namasekhondi angu-30 aphumule. Uzodinga ama-dumbbells.
- Isikwele Esinesisindo Nenkonyane Phakamisa
- Lunge nge-Bicep Curl
- Isisindo Deadlift
- Khulisa kamuva
- Isando Curl
3.I-HIIT-Workout yezinqe nemilenze (imizuzu engama-22)
Ukuqeqeshwa ngamandla kwe-aerobic ngokugcizelela ezinqeni, imilenze, nethanga langaphakathi. Ohlelweni lwemizuliswano emi-3 yokuzivocavoca oku-5 kumjikelezo ngamunye: amasekhondi angu-60 omsebenzi namasekhondi angu-30 aphumule. Uzodinga ama-dumbbells.
- Gxuma Squat
- Side Lunge
- Isisindo Squat Esinesisindo
- I-Ice Skater
- I-Lunge Sprinter ephansi
TOP 30 umhlabeleli cardio umzimba
Ukuzivocavoca kwe-HIIT okwezinqa (imizuzu engu-4)
Ukuqeqeshwa ngamandla kwe-aerobic ngokugcizelela ezinqeni. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca kumjikelezo ngamunye: kusebenza imizuzwana engama-20 bese kuphumula imizuzwana engama-30 (kowokuqala, owesithathu nowesihlanu), imizuzwana engama-40 iyasebenza bese kuthi amasekhondi angu-20 aphumule (owesibili, owesine nowesithupha). Uzodinga ama-dumbbells.
- I-Vertical Jump
- Gxuma Lunge
- Eceleni kwe-Side Hop
- Isikwele Cindezela
- IBurpee
- Isisindo Squat Esinesisindo
5. HIIT-ukuzivocavoca umzimba wonke (imizuzu engama-24)
Ukuqeqeshwa ngamandla kwe-aerobic kuwo wonke umzimba. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca kumjikelezo ngamunye: ukusebenza kwamasekhondi angu-30, ukuphumula imizuzwana eyi-10 (kokuzivocavoca kokuqala nokwesine), imizuzwana engama-40 isebenza ukuphumula kwemizuzwana engu-10 (kowesibili nowesihlanu), imizuzwana engama-60 iyasebenza, imizuzwana engu-30 iyaphumula (kokuzivocavoca kwesithathu nokwesithupha). Uzodinga ama-dumbbells.
- Ipensela Jack
- I-Overhead Lunge
- Phusha-up nge Side Plank
- Gxuma Lunge
- I-Burpee enesisindo
- Squat, Curl, Cindezela
Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina
6. Ukuzivocavoca nge-HIIT kwezingalo nangemuva (imizuzu engama-24)
Ukuqeqeshwa kwe-aerobic-amandla okugxila emahlombe, ama-triceps nangemuva. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca kumjikelezo ngamunye: kusebenza imizuzwana engu-30 kuphumule imizuzwana engama-30 (kowokuqala, owesithathu nowesihlanu), imizuzwana engu-40 iyasebenza bese kuthi amasekhondi angu-20 aphumule (owesibili, owesine nowesithupha). Uzodinga i-dumbbell eyodwa.
- I-Tuck Jump
- Umugqa Wokuvuselela
- Ukuphakamisa iTricep
- IBurpee
- Plank nge Knee ukuze Elbow
- Push-up
Iqembu Lokuqeqesha i-HIIT yezinga eliphakeme
1.I-HIIT-Workout yezinqe namathanga (imizuzu engama-22)
Ukuzivocavoca kweCardio ngokugcizelela ezinqeni, emathangeni nasekushiseni kwamafutha. Kuhlelo lwemizuliswano emi-3 yokuzivocavoca okungu-5 kumjikelezo ngamunye: amasekhondi angu-60 omsebenzi namasekhondi angu-30 aphumule. Uzodinga ama-dumbbells.
- IBurpee
- Isikwele Esinesisindo
- Frog Eqa
- Gxuma Lunge
- I-Wall Sit
Izicathulo zokugijima zamadoda eziphezulu ezingama-20 zokuqina
2.I-HIIT Workout yemilenze namahlombe (imizuzu engama-24)
Ukuqeqeshwa kwe-aerobic-amandla ngokugxila emilenzeni, ezinqeni nasehlombe. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca umzuliswano ngamunye: imizuzwana engu-40 yokusebenza nemizuzwana engama-30 kuphumule (kokuzivocavoca kokuqala, kwesithathu nokwesihlanu), kusebenza imizuzwana engama-60 bese kuphumula imizuzwana engama-30 (ukuzivocavoca kwesibili, kwesine nokwesithupha). Uzodinga ama-dumbbells.
- Gxuma Lunge
- Isikwele Cindezela
- Frog Eqa
- I-Side squat ephakamisa umlenze
- I-Tuck Jump
- Lunge nge-Bicep Curl
3.I-HIIT-Workout yezinqe nemilenze (imizuzu engama-24)
Ngokuyinhloko ukuqeqeshwa kwamandla ngokugxila emilenzeni nase-glutes. Ohlelweni amahlandla ama-4 okuzivocavoca ama-6 esiwombeni ngasinye: imizuzwana engu-40 yokusebenza nemizuzwana engama-30 kuphumula (kokuzivocavoca kokuqala, kwesithathu nokwesihlanu), kusebenza imizuzwana engama-60 bese kuphumula imizuzwana engama-30 (owesibili, owesine nowesithupha). Uzodinga ama-dumbbells.
- I-Vertical Jump
- I-Overhead Lunge
- IGlute Bridge (Umlenze Wesokudla)
- Eceleni kwe-Side Hop
- IGlute Bridge (Umlenze Wesobunxele)
- Isikwele Cindezela
Ukuzivocavoca okuphezulu okungu-50 kwemilenze
4. Ukuzivocavoca nge-HIIT kwesifuba, amahlombe kanye nokukhonkotha (imizuzu engama-24)
Ngokuyinhloko ukuqeqeshwa kwamandla kwesifuba, amahlombe kanye nokukhonkotha. Kuhlelo 4 imizuliswano engu-6 yokuzivocavoca kumjikelezo ngamunye: ukusebenza kwamasekhondi angu-30, ukuphumula imizuzwana engu-10 (kokuvivinya kokuqala nokwesine), imizuzwana engu-40 isebenza ukuphumula kwemizuzwana engu-10 (kowesibili nowesihlanu), imizuzwana engama-60 iyasebenza, imizuzwana engu-30 iyaphumula (kokuzivocavoca kwesithathu nokwesithupha). Uzodinga ama-dumbbells.
- Push-up
- Ukuma ukuhlehla indiza
- Eceleni kwe-Side Hop
- Khulisa kamuva
- Plank nge Knee ukuze Elbow
- I-Russian Twist enesisindo
5.I-HIIT-ukuzivocavoca kwesisindo ngaphandle kwemishini (imizuzu engu-24)
Ukuzivocavoca kweCardio ngokugcizelela kumongo. Ohlelweni lwemizuliswano emi-3 yokuzivocavoca okungu-6 kumjikelezo ngamunye: imizuzwana engu-40 yokusebenza nemizuzwana engama-30 kuphumule (kowokuqala, owesithathu nowesihlanu), imizuzwana engama-60 iyasebenza bese kuthi amasekhondi angu-30 aphumule (owesibili, owesine nowesithupha wokuzivocavoca). Ukuqoqwa kwempahla akudingeki.
- I-Vertical Jump
- X Ukuwa
- Eqa uJack Plank
- Eceleni kwe-Side Hop
- Isikwele Jack
- Ipulangwe eligcwele ngeTricep Touch
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- Ukuzivocavoca ngomthelela ophansi okungu-Top 8 kusuka kubaqalayo be-HASfit
- Ukuzivocavoca okuphezulu okungu-10 kwabaqalayo kusuka ku-Anna Tsukur ngesiRussia
Uma unesithakazelo ukusebenzisa okukhulu kakhulu, bese ubheka leli qoqo:
- Ukusebenza okuphezulu okungu-10 okuvela kukhalori leFitnessBlender 1000
- Ukuqeqeshwa okuphezulu kwe-15 TABATA okuvela kuMonica Kolakowski
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