Elinye inkohliso yokufumana okungakumbi kwi-HIIT Workout yakho

Umxholo

• Inyathelo 1: Phakamisa ingqondo yakho phezulu
• Inyathelo 2: Fumana izihlunu ezingakumbi
• Uphengululo lwe

Ukuba uzazi kakuhle izibonelelo zoqeqesho lwexesha eliphakathi (HIIT), kodwa uzive ngathi ayisebenzi imimangaliso ekufanele ukuba yenzekile, ezi zikhombisi zenzelwe wena. Nantsi indlela yokuzityhala ngokwasengqondweni nasemzimbeni ukuya kwindawo yokufumana umoya wakho apho kwenzeka khona umlingo weHIIT.

Inyathelo 1: Phakamisa ingqondo yakho phezulu

Endaweni yokoyika ukwenza iiseti zomsebenzi wakho, bonwabile ukubona ukuba ungazityhalela kude kangakanani ixesha ngalinye. Into malunga ne-HIIT kukuba ikuvumela ukuba womelele kungekuphela ngokwasemzimbeni kodwa nasengqondweni. Yakha amandla akho engqondo ngendlela ekusenokwenzeka ukuba awuzange ube namava ngayo. Yiya ke kumceli mngeni ngendlela enkulu yomfanekiso-sebenzisa into endiyibiza ngokuba "ngumgca wokumangalisa." Uyamangaliswa ukuba ungaphinda ufumane enye kwakhona ngaphambi kwexesha okanye ufezekise ukuqhubela phambili kokuhamba, nokuba kungokongeza ukutyekela kwiiprinta zakho okanye ukutsiba kwi squats zakho. Lo ngumlingo oyinyani wenkqubo yeHIIT-yakuba nje ingqondo yakho ikwibhodi, umzimba wakho uya kulandela. (Funda ngokugqithisileyo: Iindlela eziXhaswa yiNzululwazi zokutyhala ngokudinwa komzimba)

Omnye osikhuthazayo: Ngexesha elinamandla aphezulu, khumbula ukuba kuhlala kuphumla okulindile. Ngokungafaniyo nezinye iinkqubo zoqeqesho, ezinje nge-Cardio engagungqiyo okanye iiseti eziqhelekileyo zokuphakamisa ubunzima, izihlunu zakho zichitha ixesha elincinci phantsi koxinzelelo. Kodwa ezo ziqhushumbisi kwinqanaba elilandelayo zenzelwe ukuba zifikelele kumthamo ophakamileyo womsebenzi ngokukhawuleza (kunye nawe uvuna izibonelelo zokutshiswa kwekhalori enkulu kunye nokonyuka kwamandla). Izithuba ezishiyekileyo zikunika ithuba lokuphinda uzirholise kanye xa ufuna-kwaye nokwazi ukuba kuya kukunceda ube nesibindi kwezo zinto zomsebenzi. Kwaye, okukhona uziva usomelela ngalo lonke ixesha uzityhala, kokukhona uqonda ukuba imida yakho ayinamda. (Nantsi enye imfihlo yokuba ne-HIIT yakho yokuzivocavoca engcono kakhulu.)

Inyathelo 2: Fumana izihlunu ezingakumbi

Ifleshi yeendaba: I-HIIT inokukunceda ngokupheleleyo ukuba wakhe ubunzima bemisipha engacacanga. Kuko konke uqheliselo olukhethayo ukwenzela ukwakheka kwamathuba akho kunye nokubuyisela okusebenzayo. Uninzi lwabantu olungagqibekanga ekwenzeni i-HIIT njenge-sprints kwingoma okanye kwi-treadmill, kodwa kukho amandla okushukumisela okwenza umzimba wakho usebenze ngokulinganayo kwizikhundla ezifutshane, eziya kuthi zibeke iintlobo zeemfuno kwiimisipha ezizenzayo Yakha iqine kwaye yomelele. Umzekelo, ixesha eliphindaphindayo-elinokwenzeka (i-AMRAP) lekhefu leeburpees linokumila izihlunu ukusuka emagxeni ukuya kumathole. (Zama lo mzuzu we-AMRAP wemizuzu eyi-15.) Olu hlobo loqeqesho lusebenza ngokukodwa kwiintambo zakho ze-muscle ezikhawulezayo, eziphendula ngokukhawuleza xa zihlawuliswa irhafu kwaye ngoko ke ngabadwebi abakhulu. Kwaye ukuba ufuna ukuphakamisa ezo nzuzo, ukongeza ukuchasana kunye neebhendi zokuzilolonga okanye intsimbi encinci ihlala ingumbono olungileyo.

Uphengululo lwe