Pezani mapindu ochulukirapo nthawi yanu pamtunda wopondaponda komanso wogonjetsedwa
Kodi mwakhala mukuyimira maphunziro anu apamwamba? Njira imodzi yowonjezeretsa mapulogalamu anu opangira mapepala ndi maphunziro apamwamba kwambiri (HIIT). Powonjezerapo HIIT ku pulani yanu yopanga masewera olimbitsa thupi, mungathe kukwaniritsa zovuta zambiri mu thupi labwino ndi kutentha makilogalamu ambiri pa ntchito yanu. Phunzirani momwe mungagwiritsire ntchito masewera olimbitsa thupi a HIIT mosasamala kanthu za kukula kwa thupi lanu.
MALO OTHANDIZA NTCHITO YOPHUNZIRA NTCHITO YA Treadmill
Nthaŵi zambiri, mumangokhalira kukangana ndi ntchito yanu. Mumagwiritsa ntchito pulogalamu yomweyi pamtunda wanu wopangidwira kapena mutangoyenda ndi kuyenda kapena kuthamanga pawulendo wanu womwe mumaikonda ndikutsika. Muyenera kugwedezeka kuti muthe kupita patsogolo. Minofu yanu ndi mphamvu zanu zimagwiritsidwa ntchito nthawi zonse, ndipo ngati mungathe kuwapatsa vuto latsopano, iwo amayenera kugwira ntchito molimbika kuti ayankhe.
Cholinga chimenecho chidzabwera mwa kuwonjezereka msanga komanso kuthamangira kwambiri pamtunda wanu. Mukhoza kukhala omasuka ndi zomwe mukugwiritsa ntchito, ndipo ndizovuta. Muyenera kuchoka ku malo anu otonthoza kuti muwone kupita patsogolo.
Pakhala pali maphunziro omwe anasonyeza kuti nthawi yayitali yowonjezereka bwino ndi bwino kuperewera kwa mafuta kusiyana ndi kuchita masewera olimbitsa thupi mwa atsikana omwe anali olemera kwambiri. Ngati icho chiri cholinga chanu, nkoyenera kuyesera.
Momwe IYE ICHITIRIRA NTCHITO
Mukamachita masewero olimbitsa thupi, mumagwiritsa ntchito minofu yochepa yomwe imapangitsa kuti thupi lanu lizichita zinthu zolimbitsa thupi.
Mukasintha kupita kuntchito, monga mphutsi, mitsempha yanu yachangu imathandizanso . Ngati simunachite nthawi yayitali, izi ndizovuta zatsopano. Thupi lanu lidzamanga machitidwe atsopano ndi mphamvu zamagetsi kuti akwaniritse zofuna zatsopano.
Mukamapanga nthawi ya HIIT, mumalimbikitsa mtima wanu komanso kutopa kwanu.
Zotsatira za nthawi yayitali zidzasunga mtima wanu kuti ukhale wokwera kwa maminiti angapo ngakhale mutabwereranso kuti muchepetse ntchito. Ndipo mudzakhala mukupangitsa thupi lanu kukhazikitsa minofu yatsopano pamene mukuchira.
Chidziwitso chopangira mapulogalamu
Wophunzitsa wodwala Lorra Garrick adayambitsa ntchitoyi.
- Wotentha kwa mphindi 10 pamtunda wopangira mapepala musanayambe nthawi yayitali. Pamene mukhala mukuchita sprints, nkofunika kuti mukhale otentha. Maminiti asanu omaliza a kutentha kwanu, mukhoza kuchita chimodzi kapena ziwiri kuwonjezereka mwamsanga kwa mphindi imodzi pansi pa mlingo wanu wapamwamba, monga 1 mpaka 1.5 Mph mofulumira kuposa mofulumira.
- Pezani Wanu-Werenganinso Wokwanira Mapepala Okhazikitsa Mapulani: Sankhani malo opangira mapepala omwe mungapitirize khama lanu osapitilira mphindi imodzi. Dziwani chomwe malire anu amphindi ali. Yambani ndi momwe mumayendera mofulumira ndi kutsogolo ndikuwonjezerapo ndi 1/2 mailo pa ora kapena peresenti imodzi yowonjezera. Pitirizani kuchita zimenezo mpaka mutapeza liwiro ndi kutsika kumene mungathe kungosunga kwa mphindi imodzi.
- Mphindi 1 Ntchito-Mphindi 2 Kubwezeretsa : Tsopano mutha kuyamba pakati pa mphindi imodzi yokhala ndi ntchito yapamwambayi, ndi maminiti awiri kumbuyo komwe mukukhalanso komwe mumakhala bwino. Pambuyo pa mphindi imodzi kapena ziwiri pakutha, mtima wanu ukhoza kukwera, koma kupuma kwanu kubwerera pamlingo momwe mungalankhulenso m'mawu ochepa.
- Pangani miyendo 5 mpaka 8: Pulogalamu imodzi ndiyonse yowonjezera, yotsatiridwa ndi nthawi yopuma. Pangani miyendo isanu ndi isanu ndi itatu.
- Koperani kwa mphindi zisanu mosavuta.
Kuyenda, Kuyenda Mphamvu, kapena Kuthamanga kwa HIIT
Mukhoza kusakaniza mafashoni mkati mwa kujambula kwa HITT. Munthu aliyense ali ndi mphamvu zosiyana zowonjezera mphindi yawo yambiri yogwira ntchito. Kungakhale kuthamanga, kungakhale kothamanga kwambiri, kungakhale kuyenda kwa mphamvu. Mungasankhe, palibe malamulo.
Mukangopeza mgwirizano wanu wa HIIT, musaope kuwusintha. Mwinamwake mungayambe kumanga chipiriro ndi mphamvu. Kufulumira ndi kutsika komwe kunalipangidwe kwanu kosavuta kudzakhala kosavuta pakatha masabata angapo, ndipo mudzafunika kuyipanso.
Oyendayenda angazindikire kuti adzafunika kuyamba kuyendetsa pamtunda wopita kumtunda kuti akafike pazitali zawo.
Mawu Ochokera
Pitirizani kulimbana ndi thupi lanu m'njira zatsopano kuti muthe zotsatira zomwe mukufuna kuchokera kuntchito yanu yopangira mapepala. Kaya cholinga chanu ndikutaya thupi, kupititsa patsogolo liwiro lanu, kapena kupirira kupirira, kusintha kwanu kumathandiza. Sangalalani ndipo yesetsani mitundu yosiyanasiyana yaitali ya nthawi, kufulumira, ndi kulowera.
> Zotsatira:
> Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Maphunziro a njinga zamapikisano othamanga kwambiri amachititsa kuti munthu asakhale ndi mphamvu komanso atha kuchepetsa amayi okalamba kwambiri. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2016; 41 (11): 1177-1183. onetsani: 10.1139 / apnm-2016-0240.
> Talanian, J; Galloway, S; Heigenhauser, G; et al. Masabata awiri omwe amaphunzitsa kwambiri nthawi yopita kwa aerobic interval amaphunzitsa mphamvu yothetsera okosijeni mafuta nthawi ya masewera olimbitsa thupi. J Appl Physiol 102: 1439-1447, 2007.
> Trapp EG, DJ Chisolm, Freund J, et al. "Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi mopambanitsa pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri." International Journal of Obesity (2008) 32, 684-691.