Maphunziro Ofunika Kwambiri

Maphunziro apamwamba kwambiri (HIIT) ndi njira yabwino yopangira ntchito yanu ya cardio ndi mphamvu kuti muwonjezere mphamvu ndi zosiyana ndi ntchito yanu.

Kotero, kodi ndondomeko ya HIIT ndi iti? Ndi mtundu wamaphunziro ochepa omwe mumakhala nawo nthawi yaying'ono, yotalika kwambiri ndi nthawi yayitali, pang'onopang'ono kuti mupeze.

Lingaliro ndilo kugwira ntchito pamtunda wapamwamba wa chiwopsezo chanu chachinsinsi cha mtima wanu, pafupi 9 pa izi zomwe mukuganiza kuti mukuchita bwino, kutanthauza kuti mupite kunja, molimbika momwe mungathere panthawi ya ntchito.

Izi zimakufikitsani ku malo anu a anaerobic , malo omwe mulibe oxygen yokwanira kwa thupi lanu. Mtundu wofanana ndi kukhala pa Mars wopanda chisoti ndi chinachake chimene mungachite kanthawi kochepa chabe.

Ubwino

Maphunziro oterewa agwiritsidwa ntchito ndi othamanga kuti apititse patsogolo ntchito, koma awonetsedwanso kuti apindule ndi kuchita masewera olimbitsa thupi. Nazi zina mwa ubwino wa maphunziro a HIIT:

1. Zimakonza ntchito - Ikani HIIT pang'ono m'zochitika zanu ndipo muwona kusiyana kwakukulu m'ntchito zanu zina, kuti muli ndi mphamvu komanso kupirira.
2. Zimakuthandizani kuwotcha mafuta ambiri - Apa ndi kumene phindu lenileni limabwera, makamaka ngati mukufuna kutaya thupi ndi kutentha mafuta . Kafukufuku wasonyeza kuti kuphunzitsa kwa HIIT kumalola mafuta ambiri kuti awotchedwe mkati mwa minofu, zozizwitsa zokongola kuyambira nthawi zonse tapeza kuti kuchepa kwa malo sikugwira ntchito.
3. Zimakuthandizani kutentha makilogalamu ambiri tsiku lonse - Chinthu china chachikulu chokhudza HIIT ndi chakuti, chifukwa mutenge thupi lanu kunja kwa malo otonthoza kuti mugwire ntchito molimbika, liyenera kuwotcha kwambiri ma calories kuti thupi lanu likhale labwino pambuyo pochita masewera olimbitsa thupi. Izi zikutanthauza kutentha kwakukulu, kutanthauza kuti muwotcha mafuta owonjezera ngakhale mutangokhala mozungulira mukatha kuchita masewera olimbitsa thupi.

1. Zochita zanu ndizofupikitsa - Kawirikawiri maseŵera olimbitsa thupi amatha pafupifupi maminiti 15-30 ndipo akuphatikizapo chiŵerengero cha 2: 1, kutanthauza kuti nthawi yanu yothandizira imakhala kawiri pokhapokha ngati ntchito ikudutsa. Chitsanzo chikhoza kukhala 5-10 high sprints (kugwira ntchito pa mlingo 8-9 pa chithunzi chodziwikiratu). Pakati pa masekondi 30-60 pangakhale masekondi okwanira 1-2 (kugwira ntchito pa mlingo 4-5).

Kupanga Ntchito Yophunzitsa

Kupanga wanu HIIT masewera olimbitsa thupi ndi osavuta. Mukusankha kuchita masewera olimbitsa thupi-kuthamanga, kuthamanga njinga mofulumira monga momwe mungathere, ndi zina-ndipo patapita nthawi yaitali, kutentha kwambiri, chitani masekondi 30 a zochita zanu zonse ndikubwezeretsa pafupifupi 1 miniti, kubwereza izo kwa pafupi mphindi 20 kapena kuposa, malingana ndi msinkhu wanu wa thupi.

Ngati ndinu oyamba , kutuluka kunja sikungakonzedwe ndipo simungakonde, koma mutha kuyamba ndi maphunziro a aerobic nthawi ndikugwira ntchito yanu kuchokera kumeneko.

Kupitirira apo, mutha kuyesa chimodzi kapena zingapo zotsatirazi, zomwe zimakufikitsani ku malo anu a anaerobic chifukwa chopha, calorie-burning workouts.

• Kuthamanga Kwambiri Kwambiri Aerobic : Mphindi 64 yokhazikika yogwiritsira ntchito mtundu uliwonse wa cardio
• Kuthamanga kwapamwamba kwambiri kwapadera : mphindi 30 yokhazikika yogwiritsidwa ntchito kwa mtundu uliwonse wa cardio
• 30-60-90 Ntchito Yophatikizira Zokambirana : Mphindi 39 yokonzekera yogwiritsira ntchito mtundu uliwonse wa cardio

_Zotsatira:

_{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.}