Yintoni uqeqesho lwexeshana kwaye zeziphi iintlobo

Umxholo

• Iindidi zoqeqesho lwexeshana
• 1. HIIT
• 2. Tabata

Uqeqesho lwexeshana luhlobo loqeqesho oluquka ukutshintshana phakathi kwamaxesha okumodareyitha ukuya kumzamo omkhulu wokuqina kunye nokuphumla, ixesha lalo elinokwahluka ngokwenziwa komsebenzi kunye nenjongo yomntu.Kubalulekile ukuba uqeqesho lwexeshana lwenziwe phantsi kweliso lomhlohli ukuze ukubetha kwentliziyo kunye nokuqina koqeqesho kugcinwe, ukongeza kuthintelo lokonzakala.

Uqeqesho lwexeshana sisicwangciso-qhinga esikhulu sokwandisa imetabolism kunye nokukhawulezisa inkqubo yokutsha kwamafutha, ukunciphisa ipesenteji yamafutha omzimba, ukongeza ekuphuculeni amandla e-cardiorespiratory kunye nokwandisa ukuthathwa kweoksijini. Kuyacetyiswa ukuba olu qeqesho lwenziwe kabini okanye kathathu ngeveki kwaye umntu unokutya okwaneleyo ukuze iziphumo zibonakale kwaye zihlala ixesha elide.

Iindidi zoqeqesho lwexeshana

Uqeqesho lwexeshana lunokusetyenziswa ekubalekeni kwangaphandle okanye kwitreadmill, ibhayisekile kunye nokuzilolonga amandla, kubalulekile ukuba ufundise umyaleli ukuba achaze indawo yoqeqesho, ehambelana nokuqina kunye nokubetha kwentliziyo umntu ekufuneka efikelele kuyo kwaye ayigcine ngexesha lokuzilolonga. umthambo.

1. HIIT

I-HIIT, ikwabizwa ngokuba Ubunzulu boQeqesho lweXesha okanye uQeqesho oluPhakamileyo lokuQhuba, luhlobo loqeqesho olusetyenziswa ngokubanzi ukukhawulezisa imetabolism kunye nokuthanda ukutshiswa kwamafutha ngexesha nasemva kokusebenza komzimba. Ukuzivocavoca apho kusetyenziswa khona umthetho olandelwayo we-HIIT kufuneka wenziwe ngamandla ukuze ufumane izibonelelo ozifunayo.

Uninzi lwexesha, i-HIIT isetyenziswa kwibhayisikile kunye nokuqhuba uqeqesho kwaye kubandakanya ukwenza umthambo ngamandla amakhulu malunga nemizuzwana engama-30 ukuya kumzuzu omnye, ngokwenjongo yomntu. Emva kwexesha lomzamo, umntu kufuneka achithe ixesha elifanayo ekuphumleni, okunokuthi kungabikho, oko kukuthi, kumiswe, okanye kusebenze, apho kusenziwa khona intshukumo efanayo, kodwa ngamandla asezantsi. Ukongeza ekubeni nakho ukusetyenziswa kwimithambo ye-aerobic, uqeqesho lwe-HIIT lunokubandakanywa kwimithambo yoqeqesho lobunzima.

2. Tabata

Uqeqesho lweTabata luhlobo lwe-HIIT kwaye luhlala malunga nemizuzu emi-4, apho umntu enza umthambo ngamandla amakhulu kwimizuzwana engama-20 aze aphumle imizuzwana eli-10, egqibezela ixesha elipheleleyo lemizuzu emi-4 yomsebenzi. Njenge-HIIT, i-tabata inokunyusa amandla e-aerobic kunye ne-anaerobic, ukunceda ukugcina ubunzima bemisipha kunye nokuphucula inkqubo yentliziyo.

Kuba kukuzilolonga okuphezulu, kuyacetyiswa ukuba kwenziwe ngabantu abebesenza umthambo okwethutyana kwaye kwenziwe phantsi kwesikhokelo sobungcali kwezemfundo ukuze izibonelelo zifumaneke. Jonga ezinye iindlela zokuzilolonga.