Daga Cedric X. Bryant
Babban horon tazara mai ƙarfi, ko HIIT, yana bincika akwatuna biyu mafi mahimmanci idan yazo da shirye-shiryen motsa jiki: babban tasiri a cikin ɗan gajeren lokaci. Ayyukan motsa jiki na HIIT suna da ƙalubale sosai kuma suna nuna gajeriyar fashewa (ko tazara) na motsa jiki mai ƙarfi sosai wanda ke biye da ɗan gajeren lokacin dawo da aiki.
Misali, motsa jiki na minti 30 na HIIT a cikin aji na keke na cikin gida na iya haɗawa da musanya tsakanin daƙiƙa 30 na mafi girman ƙoƙarin sprints da 90 seconds na ƙarancin ƙarancin ƙarfi (watau farfadowa mai aiki) na zagaye 10, tare da dumi na minti biyar. sama da minti biyar a kwantar da hankali.
Abin da za ku sani Game da HIIT
Kuna iya sanya HIIT yayi muku aiki ta koyo game da fa'idodi, yuwuwar ramuka da bambance-bambancen da wannan shirin motsa jiki ya bayar.
- Fa'idodin HIIT.
- Zaɓuɓɓukan horo na ƙarfi.
- Matsaloli masu yiwuwa.
- Misalin motsa jiki na HIIT.
Fa'idodin HIIT
Akwai bambance-bambance marasa adadi akan tsarin, kamar yadda tsawon lokaci da ƙarfin duka lokuta masu ƙarfi da lokacin dawowa za'a iya gyaggyarawa dangane da matakin dacewa da burin mutum. Ko da mafi kyau, fa'idodin suna da ban sha'awa: ƙona calories mai yawa, haɓaka mai ɗorewa a cikin metabolism, haɓaka nauyi da asarar mai da ƙara ƙarfin tsoka da girman.
Hakanan HIIT na iya fitar da fa'idodin kiwon lafiya masu mahimmanci, gami da mafi kyawun amfani da iskar oxygen (mahimmin alamar lafiyar zuciya), rage sukarin jini da haɓaka ƙimar zuciya da hawan jini.
Ba kamar wasu shirye-shiryen motsa jiki ba, fa'ida ɗaya na HIIT shine cewa yana da sauƙin isa sosai, ma'ana ana iya cika shi ba tare da memban motsa jiki mai tsada ba ko ma kowane kayan aiki kwata-kwata.
Kusan kowane nau'i na motsi na iya zama cibiyar motsa jiki ta HIIT, gami da tafiya, gudu, keke da igiya mai tsalle. Horon ƙarfin nauyin jiki (kamar squats, lunges, tura-ups da ja-ups) suma manyan zaɓuɓɓuka ne don motsa jiki na salon horo na HIIT.
Ayyukan motsa jiki na HIIT ba na kowa bane, amma suna iya dacewa da mutane fiye da yadda kuke zato, gami da mutanen kowane zamani. Ka tuna, ƙarfin motsa jiki ya kamata ya kasance dangane da matakin lafiyar ku, don haka "fita duka" yana nufin wani abu daban ga kowannenmu. Amfanin HIIT sun dogara da yarda da ikon tura kanku, duk abin da hakan ke nufi a gare ku.
Zaɓuɓɓukan Horar da Ƙarfi
Kuna iya haɗa ƙa'idodin HIIT a cikin tsarin horon ƙarfin ku ta hanyoyi biyu na musamman. Hanya ɗaya ita ake kira horon juriya mai ƙarfi, wanda ya haɗa da yin amfani da ma'auni masu nauyi don ƙarancin maimaitawa, sannan taƙaice - kusan 20- seconds - lokacin hutu.
Hanya ta biyu ana kiranta babban ƙarfin zuciya na zuciya kuma ta ƙunshi musanya tsakanin motsa jiki mai ƙarfi da fashewar motsa jiki na cardio ko calisthenics. Misali, yi saitin squats da 60 seconds na tafiya mai tsayin gwiwa, sannan layuka na dumbbell suna biye da 60 seconds na jacks masu tsalle. Manufar da ke bayan fasahohin biyu shine cewa kuna musanya tsakanin motsa jiki mai ƙarfi da ƙarancin ƙarfi ko hutawa.
Matsaloli masu yiwuwa
Akwai babban fa'ida ɗaya idan yazo ga HIIT. Yin shi akai-akai na iya haifar da koma baya, yana barin ku mai saurin gajiya da rauni mai yiwuwa, musamman a cikin gidajen abinci. Motsa jiki mai ƙarfi shine babban damuwa, kuma yawancin duk wani damuwa bai dace ba.
Ayyukan motsa jiki na HIIT suna haifar da karuwa na ɗan gajeren lokaci a cikin cortisol (hormone wanda shine ɓangare na amsawar "yaki ko jirgin"), wanda ke sa jiki yayi girma. Amma kiyaye manyan matakan cortisol na dogon lokaci, wanda zai iya faruwa idan ba ku warke sosai tsakanin motsa jiki ba, zai iya haifar da karuwar nauyi da al'amurran narkewa.
Sauran yuwuwar raunin HIIT da yawa sun haɗa da ƙarancin matakan glycogen, wanda zai iya barin ku jin hankali da rauni yayin motsa jiki da sannu a hankali don murmurewa tsakanin motsa jiki. Hakanan, yin motsa jiki na HIIT kusa da lokacin bacci na iya haifar da rushewar bacci.
Dalilan gujewa HIIT
Hakanan akwai wasu yanayi lokacin da HIIT bazai zama mafi kyawun zaɓi ba. Misali, idan kuna jin damuwa sosai a wata rana ta musamman, yana iya zama mafi kyau a kashe motsa jiki na HIIT har sai kun ji daɗi. A halin yanzu, tsaya tare da ƙarin matsakaicin nau'ikan motsa jiki. Turawa kanku zuwa mafi girman ƙoƙari yana sanya ƙarin damuwa a jiki da tunani wanda zai iya zama mara amfani.
Idan kuna da al'amurran haɗin gwiwa ko ciwo mai tsanani, har yanzu kuna iya yin ƙananan motsa jiki na HIIT. Misali, idan kuna jin zafi a gwiwowinku kuma tafiya shine nau'in motsa jiki da kuka fi so, gudu ko gudu na iya zama babban tasiri don haɗawa cikin shirin HIIT. A wannan yanayin, gwada motsa jiki na motsa jiki na HIIT, wanda shine ingantaccen zaɓi mai ƙarancin tasiri.
Misalin Ayyuka na HIIT
Idan kun kasance sababbi ga HIIT, ga wasu misalan yadda zaman HIIT na farko zai yi kama:
- Gudun Gudun Gudun Hit: Bayan dumama sama na ƴan mintuna kaɗan, musanya minti ɗaya zuwa biyu na tsere tare da daƙiƙa 15 na duk abin da ke gudana don jimlar motsa jiki na mintuna 10 zuwa 20.
- Ƙarfafa horo / horon kewayawa HIIT: Dumi ta hanyar tafiya ko yin wasu ƙananan motsin zuciya na ƴan mintuna. Sa'an nan kuma, yi maimaita 10 na motsa jiki daban-daban guda uku, kamar lunges, tura-ups da curl-ups, sannan minti daya na motsa jiki mai tsanani, kamar tafiya mai tsayi ko hawa kan mai horar da elliptical. Mayar da ƙarfin horo da cardio na tsawon lokacin da ake so na aikin motsa jiki.
- Tafiya HIIT: Yi dumi ta hanyar tafiya na ƴan mintuna a daidai gwargwado, sannan canza minti ɗaya na tafiya mai sauri tare da tafiyar minti ɗaya a hankali don tsawon lokacin da kuke so. Wani zaɓi shine auna nisa maimakon lokaci. Misali, idan kuna kan hanya mai nisan mil kwata, maye gurbin tafiya rabin cinya a cikin sauri tare da rabin cinya a hankali.
A Karshe
Kamar yadda yake tare da kowane abu, abin da ya dace shine mabuɗin. Kawai saboda HIIT wani nau'i ne na motsa jiki mai inganci da inganci ba yana nufin ya zama nau'in ku kawai ba. Zai fi kyau a yi motsa jiki na HIIT a ranakun da ba a jere ba kuma don yin ƙarancin motsa jiki na jiki a wasu kwanaki. Hakanan yana da kyau a ɗauki hutu na lokaci-lokaci daga HIIT na ƴan makonni a lokaci guda, lokacin da zaku iya jujjuya hankalin ku zuwa wasu nau'ikan motsa jiki kamar horon ƙarfi ko ayyukan waje.
Lokacin aikawa: Jul-07-2022