Wolemba Cedric X. Bryant
Maphunziro apamwamba kwambiri, kapena HIIT, amayang'ana mabokosi awiri ofunikira kwambiri pochita masewera olimbitsa thupi: kuchita bwino kwambiri pakanthawi kochepa. Masewero a HIIT ndi ovuta kwambiri ndipo amakhala ndi kuphulika kwafupipafupi (kapena kwapang'onopang'ono) kwa masewera olimbitsa thupi kwambiri omwe amatsatiridwa ndi nthawi yochepa yochira.
Mwachitsanzo, kulimbitsa thupi kwa mphindi 30 kwa HIIT mukalasi yopalasa njinga m'nyumba kungaphatikizepo kusinthana pakati pa masekondi 30 othamanga kwambiri komanso masekondi 90 oyenda pang'onopang'ono (ie, kuchira mwachangu) kwa mizere 10, kuphatikiza mphindi zisanu zofunda- mmwamba ndi kuzizira kwa mphindi zisanu.
Zomwe Muyenera Kudziwa Zokhudza HIIT
Mutha kupanga HIIT kuti ikugwireni ntchito pophunzira zaubwino, zovuta zomwe zingachitike komanso kusiyanasiyana komwe pulogalamu yolimbitsa thupi iyi ikupereka.
- Ubwino wa HIIT.
- Njira zophunzitsira mphamvu.
- Mitsempha yomwe ingatheke.
- Zitsanzo zolimbitsa thupi za HIIT.
Ubwino wa HIIT
Pali zosiyana zambiri pa mawonekedwe, monga nthawi ndi mphamvu ya nthawi zonse zamphamvu kwambiri komanso nthawi yochira zimatha kusinthidwa malinga ndi msinkhu wa thupi la munthu ndi zolinga zake. Ngakhale bwino, ubwino wake ndi wochititsa chidwi: kutenthedwa kwa calorie yambiri, kuwonjezeka kosatha kwa kagayidwe kachakudya, kunenepa kwambiri ndi kutaya mafuta komanso kuwonjezeka kwa mphamvu ndi kukula kwa minofu.
HIIT imathanso kuyendetsa bwino thanzi labwino, kuphatikiza kugwiritsa ntchito mpweya wabwino (chizindikiro chachikulu chaumoyo wamtima), kuchepetsa shuga wamagazi komanso kugunda kwamtima komanso kuthamanga kwa magazi.
Mosiyana ndi mapulogalamu ena opangira masewera olimbitsa thupi, phindu limodzi la HIIT ndikuti ndi losavuta kufikako, kutanthauza kuti litha kutheka popanda umembala wokwera mtengo kapena zida zilizonse.
Pafupifupi mtundu uliwonse wa kusuntha ukhoza kukhala maziko a masewera olimbitsa thupi a HIIT, kuphatikizapo kuyenda, kuthamanga, kuyendetsa njinga ndi kudumpha chingwe. Kuphunzitsa mphamvu zolemetsa thupi (monga ma squats, mapapu, kukankha ndi kukokera) ndi njira zabwino zopangira masewera olimbitsa thupi a HIIT.
Zolimbitsa thupi za HIIT sizoyenera aliyense, koma zitha kukhala zoyenera kwa anthu ambiri kuposa momwe mungaganizire, kuphatikiza amisinkhu iliyonse. Kumbukirani, mphamvu ya masewera olimbitsa thupi iyenera kukhala yogwirizana ndi msinkhu wanu wolimbitsa thupi, kotero "kutuluka kunja" kumatanthauza zosiyana kwa aliyense wa ife. Ubwino wa HIIT umadalira kufunitsitsa komanso luso lodzikakamiza, zilizonse zomwe zikutanthauza kwa inu.
Njira Zophunzitsira za Mphamvu
Mutha kuphatikiza mfundo za HIIT munjira yophunzitsira mphamvu m'njira ziwiri zapadera. Njira imodzi imatchedwa kuphunzitsidwa kwamphamvu kwambiri, komwe kumaphatikizapo kugwiritsa ntchito zolemera zolemera kwambiri kubwereza pang'ono, ndikutsatiridwa ndi nthawi yochepa - pafupifupi 20- second - nthawi yopuma.
Njira yachiwiri imatchedwa high-intensity cardioresistance ndipo imaphatikizapo kusinthana pakati pa masewera olimbitsa thupi ndi kuphulika kwa masewera a cardio kapena calisthenics. Mwachitsanzo, chitani masewera olimbitsa thupi otsatiridwa ndi masekondi 60 akuguba mokwera maondo, kenako mizere yodumphadumpha ndikutsatiridwa ndi masekondi 60 a jacks odumpha. Lingaliro la njira zonsezi ndikuti mukusinthasintha pakati pa masewera olimbitsa thupi kwambiri kapena otsika kwambiri kapena kupuma.
Zovuta Zomwe Zingachitike
Pali chenjezo limodzi lalikulu pankhani ya HIIT. Kuchita nthawi zambiri kumatha kubweretsa mavuto, kukupangitsani kutopa komanso kuvulala, makamaka m'malo olumikizirana mafupa. Kuchita masewera olimbitsa thupi kwambiri ndizovuta kwambiri, ndipo kupsinjika maganizo kochuluka sikuli koyenera.
Kuchita masewera olimbitsa thupi kwa HIIT kumapangitsa kuti thupi likhale lolimba kwambiri mu cortisol (hormone yomwe ili mbali ya "nkhondo kapena kuthawa"), zomwe zimapangitsa kuti thupi likhale lamphamvu. Koma kukhalabe ndi cortisol yochuluka pakapita nthawi yayitali, zomwe zingachitike ngati simuchira mokwanira pakati pa masewera olimbitsa thupi, kumatha kubweretsa kunenepa kwambiri komanso kugaya chakudya.
Zina zomwe zingayambitse HIIT yochuluka ndi monga kuchepa kwa glycogen, zomwe zingakuchititseni kuti muzimva pang'onopang'ono komanso mofooka panthawi yolimbitsa thupi komanso kuti muchepetse kuchira pakati pa masewera olimbitsa thupi. Komanso, kuchita masewera olimbitsa thupi a HIIT pafupi kwambiri ndi nthawi yogona kungayambitse kusokoneza kugona.
Zifukwa zopewera HIIT
Palinso zochitika zina pomwe HIIT sichingakhale chisankho chabwino kwambiri. Mwachitsanzo, ngati mukumva kupsinjika kwambiri tsiku linalake, zingakhale bwino kusiya masewera olimbitsa thupi a HIIT mpaka mutakhala bwino. Pakali pano, pitirizani kuchita masewera olimbitsa thupi apakati. Kudzikakamiza kuchita khama lalikulu kumayika kupsinjika kowonjezera pathupi ndi malingaliro komwe kungakhale kopanda phindu.
Ngati muli ndi vuto limodzi kapena kupweteka kosalekeza, mutha kuchitabe masewera olimbitsa thupi a HIIT omwe alibe mphamvu zambiri. Mwachitsanzo, ngati mukumva kuwawa m'mawondo anu ndipo kuyenda ndi njira yomwe mumakonda yochitira masewera olimbitsa thupi, kuthamanga kapena kuthamanga kungakhale kovuta kwambiri kuti musaphatikizidwe mu pulogalamu ya HIIT. Zikatero, yesani masewera olimbitsa thupi apanjinga a HIIT, omwe ndi njira yabwino yopanda mphamvu.
Zitsanzo za HIIT Workouts
Ngati ndinu watsopano ku HIIT, nazi zitsanzo zingapo za momwe gawo loyambira la HIIT lingawonekere:
- Kuthamanga / kuthamanga HIIT: Mutawotha kwa mphindi zingapo, sinthani mphindi imodzi kapena ziwiri mukuthamanga ndi masekondi 15 othamanga kwambiri kuti muzitha kulimbitsa thupi kwathunthu kwa mphindi 10 mpaka 20.
- Maphunziro amphamvu / maphunziro ozungulira HIIT: Muzitenthetsa poyenda kapena kuchita masewera olimbitsa thupi otsika kwa mphindi zingapo. Kenaka, bwerezani maulendo 10 a masewera atatu osiyanasiyana, monga mapapu, kukankhira-ups ndi ma curl-ups, kutsatiridwa ndi mphindi imodzi ya cardio yothamanga kwambiri, monga kuguba kwa mawondo apamwamba kapena kukwera pa elliptical trainer. Sinthani masewera olimbitsa thupi ndi ma cardio munthawi yomwe mukufuna.
- Kuyenda HIIT: Kutenthetsa thupi poyenda kwa mphindi zingapo pamayendedwe abwinobwino, kenaka sinthani mphindi imodzi yoyenda mwachangu ndikuyenda pang'onopang'ono kwa mphindi imodzi panthawi yomwe mukufuna. Njira ina ndiyo kuyesa mtunda osati nthawi. Mwachitsanzo, ngati muli pamtunda wa kilomita imodzi, sinthani kuyenda pang'onopang'ono pang'onopang'ono ndi theka lamtunda pang'onopang'ono.
Pomaliza
Mofanana ndi zinthu zonse, mlingo woyenera ndi wofunikira. Chifukwa chakuti HIIT ndi njira yolimbitsa thupi yothandiza komanso yothandiza sizitanthauza kuti iyenera kukhala mawonekedwe anu okha. Ndikwabwino kuchita masewera olimbitsa thupi a HIIT masiku osatsatana komanso kuchita masewera olimbitsa thupi ochepa masiku ena. Ndibwinonso kutenga nthawi yopumira kuchokera ku HIIT kwa milungu ingapo nthawi imodzi, pomwe mutha kuyang'ana kwambiri masewera ena monga kulimbitsa thupi kapena kuchita zakunja.
Nthawi yotumiza: Jul-07-2022