HIIT: yintoni, izibonelelo kunye nendlela yokwenza ekhaya

Umxholo

• Izibonelelo ze-HIIT
• Uyenza njani imithambo ye-HIIT
• HIIT ekhaya
• 1. Isquat
• 2. IBurpee
• 3. Ukutsiba uJack
• 4. Ukubaleka kuloo ndawo ngokunyuka kwamadolo

I-HIIT, ekwabizwa ngokuba yi Ubunzulu boQeqesho lweXesha okanye uqeqesho lwexesha eliphakathi, luhlobo loqeqesho olwenziwa ngenjongo yokukhawulezisa imetabolism, kwaye ke, ukukhuthaza ukutshiswa kwamafutha, ngaphandle kokuba lubekho kuqeqesho olukhuthaza ukuphucula imeko yomzimba.

I-HIIT iyakwazi ukubonelela ngeziphumo ezininzi ngexesha elingaphantsi koqeqesho ngokuchanekileyo kuba umthambo kufuneka wenziwe ngamandla aphezulu. Ukongeza, kubalulekile ukuba uqeqesho lwenziwe phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba, ukunciphisa umngcipheko wokwenzakala, kwaye kubalulekile ukuba umntu alandele ukutya okufanelekileyo kwinjongo, kuba ngale ndlela kunokwenzeka ukuba afumane okungcono iziphumo kunye nezinye izibonelelo.

Izibonelelo ze-HIIT

Ukuze ube nezibonelelo ze-HIIT, kubalulekile ukuba umntu ahloniphe amaxesha okuphumla kunye nomsebenzi kwaye enze umsebenzi ubuncinci kabini ngeveki. Izibonelelo eziphambili zolu hlobo lomsebenzi zezi:

• Ukwanda kwemetabolism;
• Ukuthanda inkqubo yokutshiswa kwamafutha, ukunciphisa ipesenti yamafutha omzimba;
• Ukuphuculwa kwemeko yomzimba;
• Ukuphuculwa kwamandla okuphefumla;
• Ilawula uxinzelelo lwegazi;
• Ukwanda kokuthatha ioksijini.

Ukongeza, njengeminye imisebenzi yomzimba, i-HIIT ikwakhuthaza imvakalelo yokuphila, yonyusa imo, iphucule ukunyamezeleka kwemisipha, inciphise uxinzelelo kunye noxinzelelo kwaye ikhuthaze ukomeleza amajoni omzimba. Funda ngezinye izibonelelo zomsebenzi womzimba.

Uyenza njani imithambo ye-HIIT

Uqeqesho lwe-HIIT lungahluka ngokwenjongo yomntu kwaye, ke ngoko, inani leeseti kunye nexesha lokuphumeza kunye nokuphumla nako kunokwahluka. Ngokwesiqhelo, kubonisiwe ukuba umthambo owenziwe ngamandla kufuneka wenziwe malunga nemizuzwana engama-30 ukuya kwimizuzu eli-1 kwaye umntu lowo kufuneka aphumle kwangaxeshanye, oko kukuthi, kuyekwe, okanye kusebenze, apho intshukumo yomzimba yenziwa kodwa ngamandla asezantsi.

Ukuziqhelanisa ne-HIIT kufanele ukwenziwa phantsi kwesikhokelo sobuchwephesha kwezemfundo yomzimba, njengoko kubalulekile ukuba kwenziwe kwinqanaba elifanelekileyo lentliziyo, eliphakathi kwama-80 ukuya kuma-90% elona qondo liphezulu, njengoko ngale ndlela umzimba kufuneka ubambe ngaphezulu ioksijini yokwenza lo msebenzi, nto leyo ikhokelela ekwandeni kwemetabolism. Ngaphandle kokuba isetyenziswa ngakumbi kuqeqesho lwe-aerobic, ikakhulu ukuqhuba kunye nokuhamba ngebhayisikile, i-HIIT inokusetyenziselwa nokuzivocavoca nge-anaerobic, ezinje ngokuqeqesha ubunzima.

Ukongeza, i-HIIT inokusetyenziswa kuqeqesho olusebenzayo, apho umthambo usebenza zonke izihlunu ngaxeshanye, ziqhutywa ngamandla aphezulu kwaye ziphucula imeko yomzimba. Olunye uhlobo lokuzilolonga olusebenzisa isiseko se-HIIT yile uqamlezo, kuba umthambo wenziwa ngamandla aphezulu ngokutshintsha kwamaxesha omsebenzi kunye nokuphumla, kwaye ejolise ekuphuculeni amandla empilo kunye nemeko yomzimba. Funda ngakumbi malunga uqamlezo.

HIIT ekhaya

Ngaphandle kokuba uqheliselwa ikakhulu kwimithambo, i-HIIT inokwenziwa ekhaya, ukuba ikhokelwa ngokufanelekileyo yingcali yemfundo yomzimba, kuba ngale ndlela kunokwenzeka ukunciphisa umngcipheko wokonzakala.

Ekhaya, kuyathakazelisa ukwenza imithambo eyenziwayo kunye nobunzima bomzimba ngokwawo, njenge squats, burpee, Ukutsiba iijacks kunye nokubaleka kwindawo, umzekelo. Ukufumana izibonelelo, kubalulekile ukuba umthambo wenziwe ngamandla amakhulu kwaye umsebenzi kunye nexesha lokuphumla ziyahlonitshwa. Ke, eminye yemithambo enokwenziwa yile:

1. Isquat

I-squat ngumsebenzi olula onokwenziwa ngokulula ekhaya ngokuqina okuphezulu. Ukwenza i-squat ngokuchanekileyo, kufuneka ubeke iinyawo zakho zijonge phambili, ububanzi begxalaba kwaye wenze intshukumo, ngokungathi uza kuhlala kwikhonkco okanye ebhentshini.

Ukunyusa ubungakanani bomthambo, kuyafuneka ukuba umntu enze ukuphindaphinda okuphezulu kwimizuzwana engama-30, umzekelo. Emva koko, kuya kufuneka uphumle ixesha elifanayo kwaye uphinde umthambo, uzama ukwenza isixa esifanayo se squats njengangaphambili.

2. IBurpee

I-burpee yinto elula enokwenziwa ekhaya ngaphandle kokusebenzisa izixhobo. Lo msebenzi uquka ukuhamba ngokukhawuleza kokulala nokuvuka, kubalulekile ukuba unake indlela ovuka ngayo ukuze kungabikho bungozi bokwenzakala, kuyacetyiswa ukuba ukwenze malunga nemizuzwana engama-30 ukuya kwimizuzu eli-1, phumla kwangaxeshanye kwaye uphinde lo msebenzi.

Yiyo loo nto ukwenza umthambo, umntu kufuneka eme kwaye athobele umzimba emgangathweni, ebeka izandla phantsi kwaye ephosa iinyawo emva. Emva koko, umntu kufuneka ahlale kwiplanga kwaye aphakamise umgangatho, enze ukutsiba okuncinci kwaye wolule iingalo zakhe phezulu. Kubalulekile ukuba lo msebenzi wenziwe ngokukhawuleza nangokuqhubekekayo, kodwa ngaphandle kokuphulukana nomgangatho wentshukumo.

3. Ukutsiba uJack

Lo msebenzi, okwaziwa ngokuba njenge oojack abaxhumayo, iyanceda ukwandisa ukubetha kwentliziyo, ukuba ngumthambo omkhulu we-HIIT. Ukwenza iijack zokutsiba, umntu kufuneka eme ngemilenze evaliweyo kunye nezandla ngokuchasene nethanga kwaye emva koko avule kwaye avale imilenze kwangaxeshanye iingalo ziphakanyiselwe ngentla kwentloko kwaye abuyele kwindawo yokuqala. Ukwenza le ntshukumo, umntu makenze umtsi omncinci.

4. Ukubaleka kuloo ndawo ngokunyuka kwamadolo

Ukubaleka endaweni kunokutshintsha ukubuyela ngaphandle okanye kwitreadmill xa ungakwazi ukuphuma endlwini. Ukwenza olu hlobo lokubaleka, umntu kufuneka eme endaweni enye kwaye enze iintshukumo zokubaleka, kodwa ngaphandle kokufuduka. Ukongeza, kubalulekile ukunyusa amadolo, kuba ngale ndlela kukho ukuqiniswa okukhulu kokuzilolonga, ukonyusa izinga lentliziyo, ukonyuka kokuthathwa kweoksijini kunye nokukhawulezisa imetabolism.

Lo msebenzi kufuneka wenziwe imizuzwana engama-30 ukuya kumzuzu omnye, uhlala ugcina isingqisho esifanayo, emva koko umntu kufuneka aphumle ixesha elifanayo kwaye, emva koko, enze intshukumo kwakhona.