I-HIIT (I-High-intensity Interval Training) iyindlela yokuqeqesha ye-high-intensity interval, okuwukuphinda umjikelezo "wokuzivocavoca okuphezulu kakhulu + ukuzivocavoca okuphansi" isikhathi esithile. Ekugijimeni, ukwenza i-sprint yamamitha ayi-100 bese ugijima, okuyinhlanganisela yemodi yokuzivocavoca esezingeni eliphezulu.

Ngenxa yokuthi i-HIIT le ndlela yokuqeqesha izodla i-100% yamandla omzimba ngemizuzu eyishumi, ifaneleka kakhulu ukugijima abangani abanesisekelo esithile sezemidlalo ukuqeqesha, ngoba ukubekezela kwethu kwe-cardiorespiratory kunamandla.

Le nhlanganisela yenqubo eqinile nebuthakathaka, okokuqala, izodla ushukela emzimbeni, kodwa maduzane udinga ukubola amafutha ukuze ungeze amandla, okunquma izici zayo zokuhlanganisa ukuzivocavoca kwe-aerobic kanye ne-anaerobic, ngaphandle kosizo lwanoma iyiphi imishini noma amathuluzi, ukuze ukufeza inhloso yokushisa okushisa ngokushesha kanye nokunciphisa amafutha asebenzayo.

Ucwaningo lubonise ukuthi i-HIIT ingakhuphula izinga lokuphumula le-metabolic emahoreni angama-24 ngemuva kokuzivocavoca, okungukuthi, inqobo nje uma ukunyakaza nokuqina kwezinga, ngemuva kokuqeda ukuqeqeshwa, usuku lonke nobusuku buzoqhubeka "bushisa" oh ~

Ithiphu yokugcina: hiit iyimodi yokuqeqesha kuphela, hhayi inkambo engaguquki, nansi isethi yezenzo eziyi-9 ezilula nezisebenzayo zokushiswa kwamafutha e-HIIT.

01 Sekela ojeke abagxumayo izikhathi ezingama-20

Ukuncika, izandla ezibekwe ngqo ngezansi kwamahlombe, indololwane igobe kancane, umgogodla uqinisiwe, imilenze ivulekile futhi isondele, gxuma inqubo ye-hip up and down njengento encane ngangokunokwenzeka.

Uma ufuna ukuziphonsela inselelo, zama ukweqa ojeke kanje ngenkathi usepulangeni… Kumuncu kakhulu! Uzobuya ukuze ushiye umlayezo!

02 Gcokama bese uphakamisa amadolo akho ngokudayela izikhathi ezingama-20

Ukuncika, izingalo zitholakala ngezansi nje kwamahlombe, izandla nezinyawo zisekela umzimba, umnyombo uqinisiwe, indololwane igobile kancane, idolo ligobile phambili futhi ngaphakathi phakamisa umlenze owodwa phezulu kokunyakaza bese ubuyela emuva. ohlangothini.

Kwabagijimi, lokhu kunyakaza kuwusizo olukhulu ekuthuthukiseni ukuzinza kwe-trunk.

03 Sekela phenduka futhi ukhahlele izikhathi ezingama-20

Isikhathi sokuhlola ukuzinza namandla ayisisekelo! Gxila, phakamisa umzimba wakho ngezandla nezinyawo, qinisa umgogodla wakho, sonta umlenze owodwa uwubeke kolunye uhlangothi bese uwukhahlela kude kakhulu ngaphezu komzimba wakho ngangokunokwenzeka.

Lapho ukhahlela, kufanele kube nokufinyela okuqinile kwemisipha yesisu, futhi umzimba kufanele uphenduke ngokuphelele ngomlenze, kuyilapho amehlo elandela ukunyakaza komlenze okhahlela; Ngemva kokuthi umlenze uqondile, yima kancane bese ushintsha izinhlangothi futhi.

04 I-long jump izikhathi eziyi-10

Ukhathele? Ake sizame okuthile okukhululeke kakhudlwana

Yima izinyawo zakho zihlukene ngobubanzi behlombe, uncike phambili kancane, ubambe umhlabathi ngamabhola ezinyawo nezinzwani zakho, bese ujikisa izingalo zakho ziye phambili naphambili ngokwemvelo. Ngesikhathi esifanayo, goba futhi welule izinyawo zakho ngokubambisana. Lapho izingalo ezimbili zinyakazisa ngamandla ukusuka ngemuva ukuya phezulu, izinyawo zombili zisunduze ngokushesha zisuka phansi, bese zishutheka esiswini, agobe amadolo, zelule amathole phambili, shwiba izingalo ezimbili ukusuka phezulu ukuya phansi, isithende kuqala. , ngemva kokuhlala, gobisa amadolo ukuze umcamelo, umzimba ongenhla usancike phambili. Kubalulekile ukuthatha izinyathelo ezincane emuva ngemva kokufika.

05 Gcokama futhi ukhuphuke intaba izikhathi ezingu-20

Ngaso sonke isikhathi wathi awukwazi ukugijima kuyisicefe, manje ukukufundisa izikhathi eziyikhulu kuka egijima acid entabeni isinyathelo! Khumbula uma uzungeza imilenze, uyayishintsha ngesikhathi esifanayo.

Ncika ngezingalo zakho ngqo ngaphansi kwamahlombe akho. Sekela umzimba wakho izandla zakho zihlukene ngobubanzi behlombe. Qondisa umhlane wakho futhi uqinise umgogodla wakho. Nyathela unyawo olulodwa ohlangothini lwesandla sakho. Buyela ku-brace bese unyathela olunye unyawo.

06 Ukuphusha umlenze owodwa + ngaphambili nangemuva kukhasa izikhathi eziyi-10

Imizuzwana eyishumi uma uyindoda! Noma kunjalo, uXiaobian angagcizelela kuphela ukukhuphuka izikhathi ezimbili…

Yima ngomlenze owodwa, goba kuze kube yilapho izintende zakho zithinta phansi, bese ukhasa uye phambili ngezandla zakho zize zibe ngaphansi kwekhanda lakho ngqo. Gobisa indololwane ukuze wenze ama-push-ups kanye, ngemva kokusekela phezulu, izandla ngokuzibuyisela emuva ukuze uvuke, bese uphakamisa ithiphu lesithende kanye ngemuva. Qaphela ukuthi ungathinti phansi ngenkathi uphakamisa izinyawo zakho.

07 Ski gxuma izikhathi ezingama-20

Ukulingisa indawo yokushushuluza, gxuma kwesokunxele nakwesokudla, gxuma ingalo yokushwibeka esheshayo, phenduka, khahlela ngasikhathi sinye ngamandla, lapho umlenze owodwa uwa, omunye umlenze ujikela emuva, izandla zishwibeka ngokwemvelo, ngemva kokuhlala phansi amathiphu onyawo lwangemuva angase alinganisele kancane. .

Khumbula ukuthi amadolo akufanele adlule phezulu ezinyaweni. Munca umcamelo wokumisa ngamandla ezinqe. Ukunyakaza kukhanya futhi kubushelelezi nge-elasticity.

08 Sekela i-hip lift izikhathi ezingama-20

Ukuncika, izingalo zitholakala ngezansi nje kwamahlombe, imilenze ivula izinyawo ububanzi behlombe, izandla nezinyawo zisekela isibalo, umnyombo uqinisiwe, ikhanda ukuya ezinyaweni kuwumugqa oqondile, phakamisa inqulu phezulu ngenkathi uphakamisa ingalo eyodwa ukuze uthinte okuphambene. ithole, i-apex ima kancane bese ishintsha izinhlangothi.

09 Khasa izikhathi eziyi-10 khona lapho

Yima uqonde, izandla nemilenze ububanzi behlombe, imilenze iqonde (uma ukuguquguquka akwanele, ungaphoqeleli, amadolo agobe kancane), goba entendeni yenhlabathi, izandla ziphendukele phambili, esandleni sitholakala ngqo ngezansi ikhanda, ikhefu kancane, ngalesi sikhathi umzimba womzimba ukugcina umugqa oqondile.

Buyela emuva ngezandla zombili. Phakamisa izingalo zakho futhi welule umzimba wakho wonke.

Ukuphumula phakathi kokunyakaza ngakunye cishe imizuzwana engu-20, phakathi nomsebenzi wokukhanya, udinga ukugcina isigqi sakho sokuphefumula futhi ulinde ukushaya kwenhliziyo yakho kwehle kanye nokunyakaza okulandelayo okuzayo.