Ngati mumaganizira zochitika zamakono, mungaganize kuti maphunziro apamwamba kwambiri ndi njira yokhayo yogwiritsira ntchito masewera olimbitsa thupi. Ndipo HIIT ili ndi ubwino wochuluka, pogwiritsa ntchito magetsi onse a thupi kuti ziwotchere zochuluka zowonjezera komanso kupirira. Kuchita ntchito mochepa kumakhala kochepa, kwamphamvu ndipo kungakhale kovuta kwambiri kutentha mafuta .
Koma, pali zina zosokoneza ku maphunziro a HIIT.
Choyamba, simungathe kuchita masewera oposa awiri kapena atatu pa sabata kapena mumapwetekedwa ndi kuvulazidwa . Kugwira ntchito molimbika kwambiri kumapangitsa kupsinjika kwakukulu pa thupi, ziwalo, makamaka, malingaliro. Zimakhala zovuta kwambiri kugwira ntchito pamtunda umenewo kuti mukhale ndi malingaliro okhudzidwa ndi machitidwe awa.
Ndipo, nanga bwanji ngati simungathe kuchita maphunzirowa? Bwanji ngati mwatsopano kuchita masewero olimbitsa thupi kapena muli ndi mavuto omwe amalepheretsa kuchita masewero olimbitsa thupi komanso othamanga kwambiri? Mwinamwake muli ndi kuthamanga kwa magazi, kuvulaza kwanthawi yaitali kapena kusakonda kwenikweni kuchoka kutali ndi malo anu otonthoza. Kodi mungapeze bwanji ubwino wa HIIT popanda kukankhira molimbika? Kafukufuku wina amanena kuti mwamtheradi mungakhale ndi mtundu wochita masewera olimbitsa thupi wotchedwa Piperal heart action training kapena PHA.
Kodi PHA ndi chiyani?
Maphunziro a mtima wokhudzidwa mtima amatha kukhala ngati chinachake chimene mungachite ku ofesi ya dokotala, koma kwenikweni ndi mawonekedwe a maphunziro opangidwa ndi Dr. Arthur Steinhaus m'ma 1940.
Lingaliro la PHA maphunziro ndi kukweza thupi lanu pochita machitidwe mwanjira inayake kuti magazi anu aziyenda mozungulira thupi lanu lonse.
PHA kwenikweni ndi mtundu wa maphunziro a dera omwe potsirizira pake anayamba kutchuka muzaka za 1960 pamene Bambo Wachilengedwe, Bob Gajda, anayamba kugwiritsa ntchito maphunzirowa.
Lingaliro ndilokuti mumapanga zozizwitsa zisanu ndi zisanu ndi chimodzi, chimodzi mwa chimzake, popanda kupumula pakati pokha monga machitidwe ophunzitsira a dera. Kusiyanitsa ndiko kuti mumasintha pakati pa zochitika zapamwamba thupi ndi zochepa thupi zolimbitsa thupi . Ndicho chimene chimachititsa kuti magazi azizungulira nthawi zonse.
Mofanana ndi zochitika zambiri zomwe zimabwera ndi kupita, nthawi zambiri zimayambira zaka zambiri m'mbuyo kuti zibwererenso ndikudziwika kwambiri. Chomwe chinaika PHA pa mapu ndi chakuti asayansi sanaphunzirepo zotsatira za maphunziro a PHA mpaka posachedwa pamene akatswiri angapo adasankha kufufuza kuti maphunziro a PHA angakhale oyenera mmalo mwa maphunziro apamwamba kwambiri.
PHA vs. HIIT
Mu phunziro lomwe linafalitsidwa mu European Journal ya Applied Physiology , ophunzirawo anapatsidwa mwachindunji gulu kapena gulu la PHA. Phunziroli linatsatira magulu oposa 3 months, ndipo gulu lirilonse likugwira katatu pamlungu ndi tsiku lopuma pakati.
Kuchita masewera a gulu la HIIT kunkawoneka ngati izi: Kutentha kwa mphindi zisanu pa ergometer yozungulira ndipo kenako anapita molimbika monga momwe angathere kwa mphindi imodzi, kenako pamapeto a mphindi ziwiri. Iwo anabwereza izi kasanu ndiyeno kenako anachita mphindi zisanu.
Gulu la PHA linachita zozizwitsa zotsatila motere: Makina apachifuwa , kufalikira mwendo , lat pulldown , hamstring curl , makina apamwamba ndi ng'ombe imadzutsa . Anagwiritsanso ntchito 15 paulendo uliwonse popanda kupumula pakati, kenako anapuma kwa mphindi imodzi asanabwererenso dera linai.
Zotsatirazo? Chochititsa chidwi ndi chakuti akatswiriwa adapeza kuti mphamvu yapamwamba yowonjezera mphamvu ndi PHA kusiyana ndi ntchito ya HIIT, ngakhale kuti sichichita masewera olimbitsa thupi. Olemba za phunziroli anena kuti kuchoka kumtunda kupita kumapeto kwa thupi kumapitirira kuwonjezeka kwa magazi mpaka kumapeto-manja, manja, miyendo, ndi mapazi zomwe zingapangitse kuti thupi lanu liziyenda bwino.
Amanenanso kuti maphunzirowa angakhale njira yabwino kwambiri yochepetsera thupi komanso kumenyana kwambiri ndi anthu omwe sangathe kapena sakufuna kuchita maphunziro apamwamba kwambiri.
Kwachidziwikire, maphunziro a PHA adawonjezeka V02 Max pa 8.0 peresenti, pomwe pakhala kuwonjezeka kwa 18.7 peresenti mu gulu la HIIT. Chinapangitsanso mphamvu mu minofu yogwira ntchito, chifuwa, kumbuyo, mapewa, miyendo, ndi ana. Osati kokha, koma kuti mukusintha pakati pamtunda ndi pansi kumachepetsanso lactic acid , yomwe nthawi zambiri imayambitsa kutopa, ndikukupatsani mphamvu yambiri mukuchita masewera olimbitsa thupi.
Kupanga Ntchito Yanu Yopangira PHA
Pamene phunziroli linapanga ophunzira kupanga masewera olimbitsa thupi pa masewera olimbitsa thupi, mungathe kupanga PHA yochita masewera olimbitsa pakhomo pakhomo pogwiritsira ntchito chirichonse kuchokera kumagulu otsutsana ndi makina osokoneza bongo ndi ma kettlebells .
Ngati ndinu oyamba, ntchitoyi ingakhale yovuta kwambiri kusiyana ndi kuphunzitsidwa kwa dera lonse kotero kuti muyambe kuyamba ndi zolemera kwambiri, maulendo ochepa, ndi zosavuta kuti musapitirire.
Kuti mupange PHA yochita masewero olimbitsa thupi:
- Sankhani masewero asanu ndi limodzi, atatu pa thupi la pansi ndi atatu pa thupi lapamwamba. Zochita zolimbitsa thupi kwambiri ayenera kusankha masewera olimbitsa thupi kuti awonjezere mwamphamvu. Mwachitsanzo, pushups, squats, mitsempha yachitsulo, mapapo, mabiceps curls ndi kukweza miyendo.
- Sankhani kulemera kwa masewera olimbitsa thupi omwe amakulolani kuchita zosapitilira 15. Oyamba kumene angayambe ndi zolemera zolemera kapena zolemera zolemera ndipo pang'onopang'ono muziyenda mpaka kulemera kwakeko.
- Njira ina yam'mwamba ndi ya m'munsi imasuntha popanda kupuma pakati.
- Pambuyo pa dera loyambirira, mupumule kwa mphindi imodzi kapena apo ndipo mutsirizitse gawo limodzi mpaka atatu ngati muli oyamba komanso oposa asanu ngati mutapambana.
M'munsimu pali ntchito zosiyanasiyana zomwe zimagwirizana ndi miyeso yosiyana. Ngati ndinu oyamba, mukhoza kuyamba ndi yoyamba ndikuchita zimenezo kawiri kapena katatu pa sabata. Pamene zimakhala zosavuta, mukhoza kupita kuntchito yopita patsogolo.
Yambani PHA yophunzitsa
Ntchitoyi imakhala yabwino ngati mwakhala ochita masewera olimbitsa thupi kapena ngati mwakhala mukutha msinkhu kuyambira pamene mwakweza zolemera. Pitani mophweka pa zolemera pa zolemba zanu zoyambirira ndikuyika zambiri pa fomu yanu.
Zida
Mpando, zopusa
Mungachite bwanji:
- Wosangalala ndi ntchito ya cardio ya mphindi zisanu-kuyenda kuzungulira nyumba, mmwamba ndi pansi, masitepe, ndi zina.
- Yambani ndi masewero olimbitsa thupi oyambirira ndi kumaliza monga momwe akufotokozera. Nthawi yomweyo pitani ku masewero olimbitsa thupi otsatirawa ndipo mutsirizitse.
- Pitirizani kudutsa dera lonselo, kusinthana thupi lanu lapansi ndi masewera olimbitsa thupi, osakhala pakati.
- Mukamaliza dera limodzi, mupumule kwa masekondi 60 ndipo mutsirizitse maulendo ena awiri kapena awiri.
- Khalani otsika ndi kutambasula mukamaliza ntchito yanu.
- Chitani izi mobwerezabwereza kawiri kapena katatu pa sabata, osachepera tsiku limodzi.
| Kuthamanga Kwambiri Mthupi | Kuchita Thupi Zochepa |
| Wall Pushup - Yang'anani khoma ndi mapazi ake kutalika kwa mkono ndi mbali ya paphewa. Onetsetsani kutsogolo ndikuyika manja pa phazi la phazi ndi kupatula mbali. Bendani mitsuko yanu ndikuchepetsani chifuwa pakhoma. Bwezerani ndi kubwereza 15 kubwereza. Yesani kutsogolera ndi chibwano. | Masewera Akhwando - Ndi mpando kumbuyo kwako ngati wotsogola, woweramitsa mawondo ndikuchepetsera mu squat, kutumiza mchiuno molunjika. Pita pamwamba pa mpando, imanikizani mu zidendene ndikuyimirira. Bwerezani mobwerezabwereza 15. Gwiritsani zolemera kuti mukhale ndi mphamvu zambiri. |
| Dumbbell Ima-Miyeso yambiri ndi nsonga kuchokera m'chiuno mpaka kufika pa digiri ya digirii 45, osalowerera ndi kubwerera. Finyani kumbuyo ndi kukokera ming'alu mpaka pamtsinje. Lembani pansi ndi kubwereza mobwerezabwereza 15. | Mapuloteni Othandizira - Pazifukwa zovuta, phazi lakumbuyo ndi lamanzere kumbuyo, liweramire mawondo ndi kulumikiza pansi mpaka mabondo ali pamakona pafupifupi 90 digiri. Gwiritsani chidendene kuti muime ndi kubwereza mobwerezabwereza 15 kumbali iliyonse. |
| Pulogalamu Yoyang'anila - Tsatirani ndi kugwiritsira ntchito zolemera poyang'ana pamwamba. Mphindi wogwiritsidwa ntchito, kuweramitsa ndi kuchepetsa zolemera kumsika, ngati zolinga. Bwererani kumbuyo ndikubwereza mobwerezabwereza 15. | Ng'ombe Imauka - Imani pamapazi onse ndikukankhira pansi kupyola kumadzinso anu pamene mukukweza zidendene zonse pansi. Bwerezani mobwerezabwereza 15. Gwiritsani zolemera kuti mukhale ndi mphamvu zambiri. |
Maphunziro apakati a PHA
Ngati mwakhala mukuchita masewera olimbitsa thupi ndikudziwa bwino mphamvu, mungakhale okonzeka kuchita masewera olimbitsa thupi komanso maulendo ambiri. Ntchito yopangira pansi imamangirira payambidwe yoyamba yomwe ikuyenda molimbika kwambiri.
Zida
Mpando, zopusa
Mungachite bwanji:
- Sangalalani ndi zosachepera zisanu zokwanira za cardio.
- Yambani ndi zochitika zoyambirira zakuthambo thupi, ndipo zikamalizidwa, Nthawi yomweyo pitani kuchipatala chotsatira
- Pitirizani, kusinthasintha thupi lakumwamba ndi zozizira zolimbitsa thupi.
- Mukamaliza dera limodzi, mupumule kwa masekondi 60 ndipo mutsirize maulendo atatu kapena ambiri.
- Khalani otsika ndi kutambasula mukamaliza ntchito yanu.
| Kuthamanga Kwambiri Mthupi | Kuchita Thupi Zochepa |
| Pushups -Khalani ndi malo osokoneza manja ndi zala (zovuta) kapena mawondo (zosavuta). Pogwiritsa ntchito kumbuyo ndi kusalowamo, pendani mitsuko kuti muchepetse chifuwa cha pansi. Bwezerani mmwamba musanatseke mitsuko ndikubwezeretsanso 15 kubwereza. | Zisakaniza - Gwirani zitovu pambali panu ndipo yambani kupatulira phazi. Lembani mawondo ndi mabokosi, kutumikiranso m'chiuno. Pitani mozama momwe mungathere ndikukanikizira zidendene kuti muime. Bwerezani mobwerezabwereza 15. |
| Mizere Yowonjezeredwa Kusinthidwa - Gwiritsani pazitsulo ziwiri ndikulowa pamalo onse anayi. Pogwedeza mutu, pendani mkono wakanja ndikubweretsa goliyo pamtunda. Lembetsani zolemerazo ndi kubwereza kumbali inayo kuti muzipitilira. Yambani manja ndikudumpha m'chiuno kapena kumanga chala chapafupi kuti mukhale ndi vuto. | Mapuloteni Am'mbuyo ndi Otsalira - Amagwira zolemera zolemera ndi mapazi pamodzi ndikuyendetsa kumbuyo kwa mwendo kupita kumtunda. Onetsetsani kuti mukuyendetsa patsogolo kwambiri kuti bondo lanu lisayende kwambiri. Pewani kumbuyo kuti mutenge ndiyeno mutenge mwendo womwewo kubwerera kumbuyo. Pukutsani zala zazing'ono kuti mubwerere kuti muyambe. Bwerezani mobwerezabwereza 15 kumbali iliyonse. |
| Kuthamanga ndi Kuwonjezera kwa Malamulo - Khalani pa phazi kapena mpando ndikukwera pansi mukumangiriza kugwedeza kwa madigiri 90. Pamene mukukankhira mmwamba, yongolani mwendo wamanja ndikufika kumanzere kumapazi. Pansi ndi kubwereza, Kukweza dzanja lamanzere ndikufika kudzanja lamanja kumapazi. Bwezerani kwa 15 kubwereza kwathunthu. | Kuwombera - Gwiritsani zolemera ndi kuima ndi mapazi pafupi ndi mtunda wosiyana. Gwiritsani kumbuyo kumbuyo ndi mapewa kumbuyo, nsonga kuchokera kumchiuno ndi kuchepetsa zolemera mpaka pansi, kuziika pafupi kwambiri ndi miyendo. Finyani glutes kuti muimirire ndi kubwereza mobwerezabwereza 15. |
Pulogalamu Yopambana ya PHA
Ngati mwakhala mukuchitapo kanthu kwa nthawi yayitali ndipo mumakonda kuchita zovuta, pulogalamuyi ya PHA idzakufikitsani kumtsinje wotsatira. Zomwe zimayenda ndizochita zolimbitsa thupi, zomwe zikutanthawuza kugwira ntchito kuposa gulu limodzi la minofu panthawi imodzimodzi ndipo pali zochitika zolimbitsa thupi zolimbitsa thupi zomwe zimaphatikizidwa mu zochitika zonse.
Zida
Mpando, zopusa
Mungachite bwanji:
- Sangalalani ndi mphindi zisanu zokha za cardio.
- Yambani ndi mndandanda woyamba wa masewera olimbitsa thupi ndipo chitani thupi lapansi, thupi lapansi komanso cardio yodzisankhira.
- Pitirizani kudutsa muzochita zonse popanda kupumula.
- Mukamaliza dera limodzi, mupumule kwa masekondi 60 ndipo mutsirize maulendo ena asanu ndi limodzi.
- Khalani otsika ndi kutambasula mukamaliza ntchito yanu.
| Kuthamanga Kwambiri Mthupi | Kuchita Thupi Zochepa | Mwachidziwitso Kuchita Zojambula |
| Pushup ku Plank Side - Mu malo ovuta, pa mawondo kapena zala, chitani pushup. Pamene muthamanga, tembenuzani kumanzere ndipo mutenge mkono wakanja molunjika pambali. Bwererani kumayambiriro ndikuyambiranso, nthawi ino ikuzungulira kumanja. Bwerezani mobwerezabwereza 15. | Sewero la Squat - Imani pamapazi kumbali, mutagwira zolemera pamapewa, mochepa kwambiri, mungatumize mchiuno, musalowemo. Pamene mukuyimirira, sungani zolemerazo. Bwerezani mobwerezabwereza 15. | Kusambira kwa Mkaidi Kumagwera - Imani ndi mapazi anu lonse ndi manja kumbuyo. Lowani mu squat kutumiza mchiuno kumbuyo kwanu. Dumphira mokweza momwe mungathere ndikutsika ndi maondo ofewa. Bwerezani mobwereza 20. |
| Lunge Mizere - Ponyani mapazi ndi mapazi, pondani phazi labwino kumbuyo ku khola loyendetsa mwendo. Chizindikiro chochokera m'chiuno chimabweretsa matenda pafupi ndi pansi, kubwerera kumbuyo. Kokani zolemera mu mzere. Bwerera mmbuyo kuti uyambe ndi kubwereza kusunthira kumbali inayo kwa 15 kubwereza. | Kuyenda Maungulo - Gwirani zolemera pa dzanja lililonse ndikuyendetsa phazi lamanja kumalo, mabondo onse akugwedeza angapo 90. Yambani phazi lamanzere ndikulowetseramo mkati. Pitirizani kudutsa m'chipindacho, kusinthanitsa mbali khumi ndi ziwiri, kutembenuka pofika kumapeto kwa chipinda. | Mapuloteni a Plyo - Yambani muyeso loyendetsa ndi phazi lamanja ndi lamanzere kumbuyo, pafupi mamita atatu. Bwerani maondo anu mumtunda ndipo mutumphire mmwamba momwe mungathere, mutembenuzire mapazi mumlengalenga ndikufika pansi pamtunda ndi mwendo wina kutsogolo. Bwerezani mobwereza 20. |
| Sewero, Zolemba ndi Zojambula - Gwira zolemerazo ndipo imani pa phazi lamanja ndi phazi lamanzere kumbuyo kwako, kupumula pazenga. Sewerani pansi, mukukhudza zolemera pansi. Ali pomwepo, piritsani zolemerazo kuti mukhale ndi mapiritsi ozungulira. Gwirani izo ndiyeno kukankhira mmwamba njira yonse mmwamba, kukanikiza zolemera pamwamba. Bwerezani mobwerezabwereza 15 kumbali iliyonse. | Kambali Yoyamba ndi Triceps Zowonjezera - Gwirani kulemera ndi manja awiri mbali zonse za dumbbells. Yambani ndi kulemera kwapamwamba, kupindika kwala ndi phazi lamanja kumbuyo kwanu. Lembani ndi mwendo wakumanja pamene mukuwongolera kulemera kwa triceps extension. Bwerezani mobwerezabwereza 15 kumanja ndikusinthira kumbali inayo. | Mabomba - Ndimapazi pafupi ndi chiuno-mbali, osaya manja ndikuyika manja onse pansi pambali pa mapazi. Bwezerani mapazi kumbuyo. Gwiritsani ntchito zofuna zanu ndikudumphiranso mapazi. Imani ndipo, mwamphamvu kwambiri yonjezerani kulumpha kumapeto. Bwerezani mobwereza 20. |
> Zotsatira:
> Kravitz L. Peripheral Heart Action Training. https://www.unm.edu/~lkravitz/Article%20folder/PeripheralHeartAction.html.
> Piras A, Persiani M, Damiani N, Perazzolo M, Raffi M. Peripheral mtima action action (PHA) monga chilolezo chothandizira > ku > kupititsa patsogolo maphunziro apamwamba kuti apange kusintha kwa mtima ndi kusintha kwake. Eur J Appl Physiol . 2015; 115 (4): 763-773. onetsani: 10.1007 / s00421-014-3057-9.