Uqeqesho oluphakathi ukutshisa amanqatha

Umxholo

• Uluqhuba kanjani uqeqesho lwe-HIIT
• Ukuzivocavoca 1: Ukunyusa kunye neplate yokulinganisa
• Ukuzivocavoca 2: Ubunzima beskat
• Ukuzivocavoca 3: Ukunyathela isitulo
• Uqheliso 4: Ukurola ngebar
• Isivakalisi 5: Ibhodi eguqulweyo

Umsebenzi omkhulu wokutshisa amanqatha kwimizuzu nje engama-30 ngemini kukuzilolonga nge-HIIT, njengoko idibanisa umthambo omkhulu wokuqaqambisa umzimba ophucula ukusebenza kwezihlunu, ngokukhawuleza ukuphelisa amanqatha asekhaya kunye nokuthambisa umzimba ngokukhawuleza nangakumbi nangokonwaba.

Olu hlobo loqeqesho kufuneka lwenziwe ngokuthe ngcembe kwaye, ke ngoko, kufuneka lwahlulwe lube ngamanqanaba ama-3, isigaba sokukhanya, esiphakathi kunye nesigaba esiphambili ukuvumela uhlengahlengiso ngokuthe ngcembe kubungakanani bomthambo, ukunqanda isivumelwano, ukolula kunye ne-tendonitis, umzekelo. Ke ngoko kuyacetyiswa ukuba uqale kwisigaba sokukhanya kwaye uye kwinqanaba elilandelayo emva kwenyanga e-1.

Phambi kokuqala nasiphi na isigaba soqeqesho lwe-HIIT, kuyacetyiswa ukuba wenze ubuncinci imizuzu emi-5 yokubaleka okanye ukuhamba ukulungiselela ngokufanelekileyo intliziyo yakho, izihlunu kunye namalungu omthambo.

Ukuba uza kuqala uqeqesho, jonga isigaba sokukhanya kuqala: Uqeqesho olukhanyayo lokutshisa amanqatha.

Uluqhuba kanjani uqeqesho lwe-HIIT

Isigaba esiphakathi soqeqesho lwe-HIIT kufuneka siqale malunga nenyanga e-1 emva kokuqala koqeqesho olukhanyayo okanye xa sele ulungiselele ngokwasemzimbeni kwaye kufuneka wenziwe amaxesha ama-4 ngeveki, ukuvumela ubuncinci usuku olunye lokuphumla phakathi kosuku ngalunye loqeqesho.

Ke, kusuku ngalunye loqeqesho kuyacetyiswa ukuba wenze iiseti ezi-5 ukuya kwezili-15 zokuphindaphinda umthambo ngamnye, uphumle malunga nemizuzwana engama-90 phakathi kweseti nganye kunye nexesha elincinci elinokubakho phakathi kokuzilolonga.

Ukuzivocavoca 1: Ukunyusa kunye neplate yokulinganisa

Ibhalansi yeplate yokubhabha kukuzilolonga okuphucula amandla emisipha yeengalo, isifuba kunye nesisu ngexesha elifutshane, ngakumbi ukuhambisa imisipha ye-oblique. Ukwenza olu hlobo lokuhamba kufuneka:

1. Beka ipleyiti eseleyo phantsi kwesifuba sakho kwaye ulale phantsi esiswini sakho;
2. Bamba amacala epleyiti ukuze ugcine izandla zakho zigxalathelane ububanzi.
3. Phakamisa isisu sakho emgangathweni kwaye ugcine umzimba wakho uthe tye, uxhasa ubunzima bakho emadolweni nasezandleni;
4. Songa iingalo zakho de ubambe isifuba sakho ecaleni kwebhodi kwaye uye phezulu, utyhala umgangatho ngamandla eengalo zakho.

Ngexesha lokuzilolonga kubalulekile ukuthintela iinyonga ekubeni zingaphantsi komgca womzimba ukunqanda ukwenzakala ngasemva, kwaye kubalulekile ukuba kugcinwe isisu sisebenza kakuhle kulo lonke ixesha lomthambo.

Ukongeza, ukuba akunakwenzeka ukuba kusetyenziswe ipleyiti eseleyo, umthambo unokulungiswa, wenze i-flexion ngaphandle kweplate phantsi, kodwa uhambisa umzimba usiya ngasekunene, embindini kwaye ekugqibeleni, usiya ngasekhohlo isandla.

Ukuzivocavoca 2: Ubunzima beskat

I-squat enobunzima bomthambo ogcweleyo kakhulu wokunyusa ubunzima bemisipha emilenzeni, kwi-butt, esiswini, kwi-lumbar kunye ne-hip. Ukwenza isikwere ngokuchanekileyo kufuneka:

1. Gcina imilenze yakho ububanzi begxalaba bucala kwaye ubambe ubunzima ngezandla zakho;
2. Gobisa imilenze yakho kwaye ubeke inyonga yakho umva, ude ube ne-90 degree angle ngamadolo, emva koko unyuke.

Ukuqhekeza ngesisindo kunokwenziwa ngokubamba ibhotile yamanzi ezandleni zakho. Ngale ndlela, kunokwenzeka ukuba kunyuswe ubungakanani bomthambo ngokobungakanani bamanzi ebhotileni.

Ukuzivocavoca 3: Ukunyathela isitulo

Ukuzivocavoca nge-triceps kunye nesihlalo kukuqeqeshwa okunamandla kakhulu okukwazi ukuphuhlisa, ngexesha elifutshane, zonke izihlunu zeengalo. Lo msebenzi kufuneka wenziwe ngolu hlobo lulandelayo:

1. Hlala phantsi phambi kwesihlalo ngaphandle kwamavili;
2. Beka iingalo zakho emva kwaye ubambe umphambili wesihlalo ngezandla zakho;
3. Cofa izandla zakho nzima kwaye unyuse umzimba wakho, uphakamise impundu yakho phantsi;
4. Nyusa i-butt kude kube iingalo zandiswa ngokupheleleyo kwaye wehle ngaphandle kokuchukumisa i-butt emhlabeni.

Ukuba akunakwenzeka ukusebenzisa isitulo ukwenza lo msebenzi, ezinye iindlela zibandakanya ukusebenzisa itafile, isitulo, isofa okanye ibhedi, umzekelo.

Uqheliso 4: Ukurola ngebar

Ukurola ngeBarbell luhlobo lomthambo othi, xa wenziwe ngokuchanekileyo, uncede ekuphuhliseni amaqela emisipha ahlukeneyo, ukusuka ngasemva kuye kwiingalo nasesiswini. Ukwenza lo msebenzi kufuneka:

1. Yima, gobisa imilenze yakho kancinane kwaye unciphise umzimba wakho phambili, ngaphandle kokugoba umqolo;
2. Bamba i-barbell, kunye okanye ngaphandle kobunzima, ngeengalo ezoluliweyo;
3. Tsala ibha usingise esifubeni sakho de ube unama-90º engile kunye neengqiniba zakho uphinde wolule iingalo zakho kwakhona.

Ukwenza lo mthambo kubaluleke kakhulu ukuhlala ugcina umqolo wakho uthe tye ukuthintela ukwenzakala komqolo kwaye, ngenxa yoko, isisu kufuneka siqiniswe ngokuqinileyo kulo lonke ixesha lokuzilolonga.

Ukongeza, ukuba akunakwenzeka ukusebenzisa ibha enobunzima, enye into elungileyo kukubamba intonga yomtshayelo kwaye ungeze ibhakethi kwisiphelo ngasinye, umzekelo.

Isivakalisi 5: Ibhodi eguqulweyo

Umsebenzi wokulungiswa kwesisu esiswini yindlela ebalaseleyo yokuphucula zonke izihlunu kwingingqi yesisu ngaphandle kokulimaza umqolo okanye ukuma komzimba. Ukwenza lo msebenzi ngokuchanekileyo kufuneka:

• Lala phantsi esiswini sakho kwaye emva koko uphakamise umzimba wakho, uxhasa ubunzima bakho kwiingalo nakubhontsi wakho;
• Gcina umzimba wakho uthe tye kwaye uhambelane nomgangatho, amehlo akho ethe njo emgangathweni;
• Goba umlenze omnye ngexesha kwaye uwutsale usondele engqinibeni, ngaphandle kokutshintsha indawo omile kuyo umzimba.

Ukwenza naluphi na uhlobo lweplanga lesisu kuyacetyiswa ukuba kugcinwe izihlunu zesisu ziqinile kwisivumelwano sonke, kuthintelwe inyonga ingaphantsi komgca womzimba, yonakalise umqolo.

Bona into oyifunayo ukuba uyitye, ngexesha nasemva koqeqesho ukuze ukwazi ukutshisa amanqatha kunye nokwandisa ubunzima bemisipha kwividiyo kunye nesazi sezondlo uTatiana Zanin:

Emva kokugqiba eli nqanaba loqeqesho lwe-HIIT ukutshisa amanqatha, qala isigaba esilandelayo:

• Uqeqesho olutshisayo lokutshisa amanqatha