Pulogalamu ya HIIT imayaka mafuta mofulumira kuti ikuthandizeni kuchepa
Kugwiritsa ntchito mwanzeru kumagwiritsa ntchito mapulogalamu othandizira kulemera kwake . Chifukwa chiyani? Chifukwa maphunziro apamwamba kwambiri (otchedwanso HIT kapena HIIT) amagwira ntchito makamaka pamene mukufuna kuchepa. Ngakhale akatswiri asayansi atulukira kuti HIT yophunzitsa kulemera kwake imagwira ntchito.
Koma kalembedwe kake ka maphunziro afupipafupi ayenera kukhazikitsidwa molondola. Kodi mumayenera kukonzekera mphunzitsi kuti ayambe ntchito?
Ayi. Inu mukhoza kukhala wophunzitsira wanu nokha ndikukonzekera dongosolo lomwe lingakuthandizeni kuchepa thupi ndikusintha thupi lanu nthawi zonse. Nazi momwemo.
Konzani Pulogalamu Yanu Yokonda Kutaya Kwambiri
Musanayambe pulogalamu yochita masewera olimbitsa thupi yomwe imaphatikizapo kuchita mwamphamvu, muyenera kutsimikiza kuti muli ndi thanzi lokwanira kuti muchite ntchito . Mudzagwira ntchito mwakhama, choncho funsani dokotala kuti mutsimikizire kuti mukudwala.
Kenaka, muyenera kuyika pulojekiti yanu yochita masewera olimbitsa thupi panthawi yochita masewera olimbitsa thupi . Izi zikutanthauza kuti muyenera kupuma mokwanira ndikufunika tsiku lopumula (osati tsiku lopumula!) Pambuyo pake. Musayambe kubwereranso kumbuyo. Khulupirirani kapena ayi, izi zingathe kupangitsa kuti thupi lonse liwonongeke.
Potsirizira pake, uyenera kukhala ndi masewera otchinga ndi njira ina yowunika momwe mwakhalira . Kuwunika kwa mtima kumagwira ntchito bwino.
Ngati mulibe chowunikira, mungagwiritse ntchito zomwe mukuganiza kuti mukuzigwiritsa ntchito kapena mutenge pamtundu wanu.
Zomwe Zimagwiritsidwa Ntchito Pofuna Kulemera Kwambiri
Kusiyana ndi nthawi yochepa chabe. Mukamachita masewera olimbitsa thupi mumagwira ntchito mwakhama ndi ntchito yochepa yochepa. Kuyenda kwa ntchito / kupuma kumabwerezedwa kangapo panthawi yopuma.
Ochita kafukufuku amene aphunzira kwambiri ntchito zolimbitsa thupi akhala akugwiritsa ntchito kutalika kwa nthawi yayitali ndipo adapeza kupambana ndi mitundu yosiyana. M'maphunziro angapo apitalo, ochita masewera olimbitsa thupi amagwiritsira ntchito mapulogalamu ogwira ntchito omwe anapitirira mphindi ziwiri, kenako pamakhala mphindi zosachepera zitatu. Kuzungulirako kunabwerezedwa kasanu.
- Mphindi 2 zovuta, kenaka mphindi zitatu mpumulo wopuma x 5 mazungulira
Mukhoza kusintha nthawi yanu ngati mukufunikira. Lamulo lachiphindi ndilo lalifupi nthawi , nthawi yoyenera kwambiri. Koma kumbukirani kuti mphamvu ndifungulo, osati nthawi. Kotero, nthawi yayitali sizowonjezereka chifukwa simungathe kugwira ntchito mwakhama kwa mphindi zisanu momwe mungathere masekondi makumi awiri.
Ntchito YONSE YOKHUDZA YOTHANDIZA KUCHITSA ZOTHANDIZA
Mukasankha kutalika kwa nthawi yanu ndi nthawi yopuma, ndi nthawi yoti mufike kuntchito. Sankhani ntchito yomwe mumaikonda popanga; pafupifupi chirichonse chimagwira ntchito. Ngati muli wothamanga, mukhoza kumaliza masewera anu pamtunda wamtundu wa sprint. Ngati mumakonda kujambula njinga zamoto , mungathe kuchita masewera olimbitsa njinga. Mukhoza kuchita masitepe pamasitepe, ndi chingwe chowulukira kapena ngakhale mukuvina! Mphamvu imakhudza kwambiri kuposa momwe amachitira.
Onetsetsani kuti mukuyamba maphunziro anu a mphindi ndi mphindi 7-10 yotentha.
Ndilo lingaliro loyenera kuchita zovuta zochepa za ntchito iliyonse yomwe mwasankha kuti mupange. Ngati mutakhala mukuyenda nthawi , kutentha kwanu kumakhala ndi jogu kapena kuyenda mofulumira .
Chitsanzo chowonetseratu chikuwoneka ngati ichi:
Kutentha: Mphindi 10
Zosakaniza:
Mphindi 2 @ 85-90% ya kuchuluka kwa mtima wa mtima (kugwira ntchito mwakhama)
Mphindi 3 @ 60% ya mulingo wa mtima wautali (kulemera kwa katundu)
Mphindi 2 @ 85-90% ya max mtima mlingo
Mphindi 3 @ 60% ya max ya mtima
Mphindi 2 @ 85-90% ya max mtima mlingo
Mphindi 3 @ 60% ya max ya mtima
Mphindi 2 @ 85-90% ya max mtima mlingo
Mphindi 3 @ 60% ya max ya mtima
Mphindi 2 @ 85-90% ya max mtima mlingo
Mphindi 3 @ 60% ya max ya mtima
Chiwerengero: Mphindi 25
Kutsika pansi: Mphindi 10
Nthawi yonse yogwiritsira ntchito: Mphindi 45
Ndondomeko Yowonongeka Kwambiri Yochepa
Kuyambiranso mapulogalamu a maphunziro omwe anapeza kuti ophunzitsira ambiri amagwiritsa ntchito pulogalamu yapamwamba yophunzitsira makasitomala awo kwa masabata awiri mpaka 16 kuti awone kutayika kwa mafuta komanso kuwonjezeka kwa minofu yowonda. Ambiri mwa mapulogalamu opambana olemera a HIIT adatha masabata asanu ndi atatu.
Pamene mukupita kupyolera pulogalamu yanu yophunzitsa , onetsetsani kuti mumadya mapuloteni okwanira kuti thupi lanu liwotche mafuta ndi kumanga minofu ndi gawo lililonse. Kutsata chakudya choyenera cha HIIT kudzakuthandizani kuti muwone zotsatira mofulumira. Ndipo kumbukirani kuti kusagwirizana ndi chinthu chofunikira kwambiri pa pulogalamu iliyonse yolemetsa. Ngati mumakhala nawo, mudzawona kukula kwa thupi lanu ndikukhala bwino komanso thupi lanu lidzasintha.
Zotsatira:
Stephen H. Boutcher. "Kuchita Zochita Zolimbitsa Thupi ndi Kuwonongeka kwa Mafuta." Journal of Obesity October 2010.
P Boudou, E Sobngwi, F Mauvais-Jarvis, P Vexiau ndi JF Gautier. "Kupanda kuchita masewera olimbitsa thupi - kunapangitsa kuti kusiyana kwa adiponectin kukhale kovuta ngakhale kuti m'mimba mwathu muli kuchepa kwa thupi komanso kuchepa kwa insulini. European Journal of Endocrinology November 2003.