Pulogalamu ndi magwiridwe antchito a HIIT olimbitsira mafuta

Hiit Workout - ndi chiyani? Maphunzirowa adzakuthandizani kuti muchepetse mapaundi owonjezera ndikukhwimitsa thupi lanu munthawi yochepa kwambiri. Nkhaniyi ikufotokoza tanthauzo la maphunziro, zabwino zawo kuposa ena, komanso imapereka masewera olimbitsa thupi.

Hiit Workout - ndi chiyani?

Hiit kapena HIIT kulimbitsa thupi kumayimira maphunziro apamwamba kwambiri. Njirayi idakhazikitsidwa potengera kulimbitsa thupi kwakanthawi kochepa kwambiri komanso nthawi zolemetsa.

Chitsanzo cha maphunziro a HIIT: mkati mwa kotala la ola limodzi, mukuchita kuphatikiza komwe kumapangidwa ndi ma sprints kwa masekondi 15, kuyenda mwachangu kwa mphindi 10-15.

Pali njira ziwiri zophunzitsira HIIT: cardio kapena aerobic ndi mphamvu kapena maphunziro a anaerobic.

Mfundo zoyambira pa maphunziro a Hiit

Pulogalamu yayikulu yophunzitsira imaphatikizapo mapulogalamu a 5-15. Ndikofunikira kuti muyambe kulimbitsa thupi ndi kutentha, ndikumaliza ndi Mangirirani mahatchi.

Mfundo zazikuluzikulu za HIIT ndizo:

• kuwerengetsa kwa zotheka kutengera kutengera kugunda kwa mtima. Kuchuluka kwa kugunda kwa mtima = 207- (07 * zaka). Kutengera ndi momwe mumamvera, ndizotheka kudziwa kugunda kwa mtima munthawi yosavuta komanso yovuta, komabe, ndibwino kuti mphunzitsi azichita izi;
• Kwa iwo omwe angoyamba kumene, kuchuluka kwa masewera olimbitsa thupi mpaka 1: 3. Kenako, pakapita nthawi, nthawi yayitali imakula ndipo nthawi yochira imachepa;
• musanaphunzitsidwe, musadye zakudya zomwe zili ndi L-carnitine (khofi, chokoleti, zotentha mafuta). Amakulitsa kugunda kwamtima ndikuwonjezera kuthamanga kwa magazi, komwe kumatha kusokoneza thanzi;
• pa maphunziro, sikuletsedwa kumwa zakumwa masewera omwe ali ndi chakudya chofulumira;
• pambuyo pa kalasi ndibwino kusamba kuposa kupita ku sauna kapena kusamba;
• Kuchita masewera olimbitsa thupi mwamphamvu kumatsutsana ndi zakudya zochepa.

Ubwino ndi zovuta

Ubwino waukulu wama Hiit Workout ndi awa:

• Nthawi yocheperako imagwiritsidwa ntchito m'makalasi. Kafukufuku akuwonetsa kuti mphindi 4 za HIIT ndizothandiza kwambiri kuposa kuthamanga. Mphindi 16 maphunziro, mutha kupeza zotsatira zabwino kuposa ngati mutathamanga nthawi yayitali katatu.
• Kutulutsa ma calories ambiri. Kugwiritsa ntchito HIIT kumawotcha mafuta opitilira 6 mpaka 15% kuposa kuchita masewera olimbitsa thupi. Gawo limodzi la ma calories limagwiritsidwa ntchito pochita masewera olimbitsa thupi, ndipo linalo panthawi yogwiritsira ntchito mpweya wambiri mutatha kuchita masewera olimbitsa thupi. Popeza maphunziro a HIIT ndiolimba, pambuyo pake thupi limayenera kuyesetsa kuchira. Izi zimafunikira mphamvu zowonjezera zamagetsi, pankhaniyi, ma calories amatenthedwa kwa maola angapo mutatha kuchita masewera olimbitsa thupi.
• Kuchita masewera olimbitsa thupi kukukhala bwino. Maphunzirowa amagwiritsidwa ntchito kukulitsa liwiro, kuthamanga, mphamvu.
• Kupezeka. Pali mapulogalamu apadera ophunzitsira nyumbayo. Maphunziro a HIIT safuna zida zina zapadera.

Mwa zoyipa zamaphunziro a HIIT, ndikuyenera kuwunikira:

1. Kudzipereka kwathunthu kwa thupi kumafunika mpaka kutopa kwathunthu. Sikuti aliyense akhoza kupirira katundu wolemera chonchi. Ambiri sali okonzeka kupereka zonse zomwe angathe chifukwa chosiya mapaundi ochepa.
2. Pali zoopsa zina. Kuchita masewera olimbitsa thupi kwa oyamba kumene kumatha kuyambitsa matenda omwe amadza chifukwa cha kuwonongeka kwa mafupa. Pofuna kupewa izi, katundu ayenera kuwonjezeka pang'onopang'ono. Komanso, ndikapanikizika kwambiri, chiopsezo chovulala chimakulirakulira.
3. Thupi limatenga nthawi yayitali kuti lipezenso bwino. Nthawi yochepetsera yocheperako ndi maola 24 pakati pa zolimbitsa thupi.
4. Kutheka kwa zovuta zam'madzi. Mukamachita masewera olimbitsa thupi bwino kwambiri, kupanga mahomoni angapo kumawonjezeka: testosterone, endorphin, cortisol ndi ena. Katundu wambiri amakhala kupsinjika thupi, ndipo pakawonjezedwa zina zovuta izi (kupsinjika kwamaganizidwe, kupsinjika m'banja), pamakhala chiopsezo cha kusokonekera kwa adrenal gland, komwe kumabweretsa kusokonekera, kusokonezeka kwa tulo ndi zotsatira zina zosasangalatsa.

Kodi ndi chiyani chomwe chingathandize kuchepetsa thupi - Hiit Workout kapena cardio?

Kafukufuku wochuluka wasonyeza kuti maphunziro a HIIT ndi othandiza kwambiri pochepetsa thupi kuposa kuchita masewera olimbitsa thupi. Pambuyo poyesetsa kwambiri, thupi limafunikira mphamvu zambiri kuti lithandizenso, chifukwa cha izi, ma calories ambiri amadya.

Komabe, kafukufuku adawonetsanso kuti maphunziro a HIIT ali ndi maubwino ochepa chabe kuposa Cardio. Izi ndichifukwa choti HIIT imafunikira kuyesetsa kwambiri komanso kupweteka, zomwe si aliyense amene angathe kuchita.

Kwa iwo omwe alibe nthawi yochuluka, HIIT ndiye zotsatira zabwino kwambiri, ndipo zotsalazo, zolimbitsa thupi zolimbitsa thupi ndizoyenera, zomwe zimakhala ndi njira yayitali yochepetsera thupi, koma zotetezeka pang'ono.

Chifukwa chake, zonse zimadalira zokonda zanu. Chofunikira ndichakuti ma Exercise sakhala owopsa ku thanzi ndipo samayambitsa malingaliro osalimbikitsa.

Gulu la masewera olimbitsa thupi a Hiit

Zochitazo ziyenera kuchitika 3-4 pa sabata kwa mphindi 30. Simungathe kupumula pakati pa masewera olimbitsa thupi. Kupuma kumatheka pakati pa mabwalo kwa mphindi 2.

Pulogalamu yophunzitsira ya HIIT ili ndi:

• zotenthetsa;
• gawo lalikulu;
• mangani.

Monga kutentha, mutha kuchita:

• kusinthasintha kwa mafupa a miyendo, ndi chiuno m'mbali zonse maulendo 10;
• squats kwambiri nthawi 10;
• kudumpha kwakukulu maulendo 10.

Kuzungulira koyambirira kumachitika popanda kupumula:

1. Squat kudumpha. Malo oyambira: khalani pansi ndi ntchafu zanu mofanana pansi, ikani manja anu mthupi. Lumpha mmwamba, mutambasula manja anu mmwamba. Bwererani poyambira. Bwerezani mpaka nthawi 25, kutengera kukonzekera.
2. Kukanikiza ma triceps. Khalani pamphepete mwa mpando. Pumulani manja anu pampando. Gwetsani mchiuno mwanu kuti akulemera. Pumulani mapazi anu pansi. Sinthani ma push-ups, mukugwadira zigongono kumbuyo kwanu. Bwerezani nthawi 20.
3. Plank kudumpha. Tengani matabwa: kugona, kupumula pamapazi ndi kanjedza. Pangani chopukutira ndi miyendo patsogolo ndi mapazi anu pansi. Bwerezani nthawi 10-20.
4. Kusambira. Gona pansi pamimba pako. Mikono ndi miyendo zimatsanzira kayendedwe ka osambira kwa masekondi 30-60. Kuthamanga kuyenera kukulirakulira pang'onopang'ono.
5. Kulumpha ndikulumikiza mkono munthawi yomweyo. Imani molunjika ndi manja anu m'mbali mwanu. Pitani, nthawi yomweyo mutambasule miyendoyo mbali ndikuphatikizira mikono pamwamba pamutu. Bwererani poyambira. Bwerezani kwa masekondi 30 mpaka 60.

Mukamaliza bwalo limodzi, muyenera kupumula kwa mphindi ziwiri, kenako kubwereza bwalolo kawiri. Ndiye Mangirirani mahatchi kugaleta ikuchitika.

Pulogalamu ya Hiit yolimbitsira mafuta - chitsanzo

Pulogalamuyi iyenera kuchitidwa katatu pasabata. Zimaphatikizapo magawo awiri: mphamvu ndi kagayidwe kachakudya. Kuphunzitsa kwamphamvu kumachitika Lolemba ndi Lachisanu, Lachitatu.

Kukonzekera maphunziro

Musanayambe kuchita masewera olimbitsa thupi, muyenera kukonzekera:

1. Ndikofunika kupuma pantchito yapita.
2. Mumtima konzekerani masewera olimbitsa thupi otsatira.
3. Mutha kutenga chakudya kutatsala maola atatu kuti mulowe kalasi.
4. Mu mphindi 20. musanayambe kuchita masewera olimbitsa thupi, muyenera kumwa chakumwa chimodzi cha zipatso, compote kapena koko.

Konzekera

Kutentha kumakhala ndi masewera olimbitsa thupi atatu. Kusintha kuchokera kumzake kupita ku inzake kuyenera kuchitika popanda zosokoneza.

Umu ndi m'mene magulu atatu amachitikira:

• Magulu. Imirirani molunjika, mapazi phewa m'lifupi, mikono ikutambasukira patsogolo pamapewa. Squat momwe mungathere, kukokera m'chiuno mwanu ndikusungitsa msana wanu molunjika. Gwirani chachiwiri ndikubwerera poyambira. Bwerezani nthawi 20.
• Kuchita Zochita Zosokoneza. Ikani mapazi anu m'lifupi paphewa pulojekitiyi. Gwirani zogwirira. Zikhatho ziyenera kuyang'anizana. Kokani zogwirira kumbali. Pachifukwa ichi, kumbuyo kuyenera kukhala kosalala, ndipo zigongono ziyenera kukanikizika mwamphamvu mthupi. Ikani manja anu kumbuyo. Bwerezani nthawi 20.
• Kulumpha. Ikani mapazi anu pafupi wina ndi mnzake. Mawondo sali olimba. Gwirani manja anu ngati kuti ali ndi chingwe mmenemo. Zikhatho zikuyang'ana mmwamba. Lumpha ngati kuti ulinkugwira chingwe kwa masekondi 45.

Gawo lamagetsi

Gawo lamphamvu limagwira kupilira kwa minofu:

1. Magulu. Mapazi m'lifupi mwake mosiyana. Nyamula kettlebell yolemera makilogalamu 12 mpaka 18. Pulojekitiyi iyenera kukhala pachifuwa ndikugwedeza zigongono. Pitani pansi momwe mungathere, pomwe zigongono zotsika kwambiri zimakhudza ntchafu zamkati. Bwererani kumalo oyambira ndi kugwedezeka. Ndikofunika kutsika pang'onopang'ono, ndikukwera mwachangu. Bwerezani nthawi 10-12.
2. Mzere wa Dumbbell. Osatambasula mapazi ako. Tsamira patsogolo. Tengani projectile kudzanja lanu lamanja (kulemera kwa 6-10 kg). Kokani chipolopolocho pambali. Chigongono chili pafupi ndi thupi. Bwerezani nthawi 8-10. Sinthani mbali.
3. Njinga. Ugone kumbuyo kwako. Ng'ambani msana ndi miyendo yanu pansi. Manja ali kumbuyo kwamakutu. Kuwongolera abs yanu, bweretsani chigongono chanu chakumanja ku bondo lanu lakumanzere. Kenako kumanzere chigongono ku bondo lamanja. Pitirizani 20 sec.

Gawo lamagetsi

Zochitazo zimachitika mwachangu momwe zingathere:

• Traster pogwiritsa ntchito projectile. Tengani zipolopolo zolemera makilogalamu 4 mpaka 6. Imani molunjika, mapazi phewa-mulifupi popanda. Ndiye dzichepetseni mu squat, kenako nyamukani, kwinaku mukukweza manja anu ndi ma dumbbell pamwamba pamutu panu. Kenako mikono imagwera pamapewa. Bwerezani nthawi 15.
• Kuponda papulatifomu. Imani patsogolo pa sitepe. Ikani phazi lanu lamanzere papulatifomu. Manja ali mchiuno. Kweretsani kukwera ndikuwongolera mwendo wanu wothandizira.
• Kulimbikitsidwa ndikunama, kutsindika ndikungokhala. Kuti squat. Migwalangwa pansi. Pitani kumalo abodza. Bwererani. Bwerezani kasanu ndi kawiri.

Malizitsani zolimbitsa thupi ndi zingwe.

Ndemanga za kuonda

Zina mwazowunikira pakugwira ntchito kwa HIIT ndi awa:

Kulimbitsa thupi koteroko ndiokwera mtengo, kothandiza komanso kosatenga nthawi.

Svetlana, wazaka 25

Maphunziro a HIIT ndi othandiza kuchepetsa thupi. Sindinapeze zolakwika zilizonse. Poyamba zinali zovuta kwambiri, ndimaganiza kuti sindingathe kuzitambasula. Koma zinandithandizira !!! Zotsatira zake - kuchotsera 5 kg pamwezi!

Elena, wazaka 40

Amathandizira kukhwimitsa thupi. Limbikitsani aliyense. Komabe, samalani, kwa oyamba kumene, ndikukulangizani kuti muyesetse cardio kaye, kenako ndikupita ku HIIT.

Samira, wazaka 30

Kuchita masewera olimbitsa thupi kumakuthandizani kuti muchepetse thupi moyenera komanso munthawi yochepa. Mwa zolakwikazo, munthu amatha kutulutsa chiopsezo chovulala. Ndinavulala mwendo ndikuphunzitsidwa, ndimakhala nthawi yayitali ndikumachira.

Margarita, wazaka 18

Thupi limakhala lopachikidwa ndikuponyedwa. Mphamvu ndi chipiriro zimaphunzitsidwa. Koma iwo omwe sanasewerepo masewera ayenera kusamala. Kulimbitsa thupi kwambiri kwa oyamba kumene.

Alexandra wazaka 20

Kulimbitsa thupi kwa HIIT kumakupatsani mwayi kuti muchepetse mapaundi ena onse munthawi yochepa, kukulitsa mphamvu ndi kupirira. Chinthu chachikulu ndikuwona njira zachitetezo kuti musavulazidwe.

Onerani kanemayo: 45 Min HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core (November 2024).