HIIT kulimbitsa thupi

Maphunziro a HIIT - ndichiyani ndipo ndichifukwa chiyani amalankhulidwa kwambiri? Pakatikati pake, maphunziro otere ndi njira yochepetsera thupi ndikukhazikika msanga. Ngakhale dzina lachinsinsi, iyi ndi njira yokhayo yomwe imakulolani kuti musawononge nthawi yamtengo wapatali ndipo nthawi yomweyo kukhala mwini wa thupi lolimba komanso lokwanira. Kuchokera m'nkhaniyi muphunzira zomwe zili, mawonekedwe ndi malamulo ophunzitsira HIIT.

Kodi HIIT Workout ndi chiyani?

HIIT (HIIT - High Intensity Interval Training) ndi njira yomwe imaphatikizapo kusinthana kwakanthawi kochepa kwambiri kophunzitsira komanso nthawi yolemetsa, yochira zolimbitsa thupi.

Kuti mumvetsetse tanthauzo la HIIT, ndikwanira kukumbukira momwe othamanga ndi othamanga amaoneka ngati. Oyambirira ndi olimba, koma si zitsanzo zoyenera kutsatira pamakonzedwe a "kapangidwe". Matupi omalizawa sanapangidwe kuti azitha kuyenda maulendo ataliatali, koma akuwonetsa zolinga za alendo ambiri ku malo olimbitsira amuna kapena akazi okhaokha.

Chofunika cha maphunziro

Chitsanzo cha HIIT ndichophatikiza masekondi a 15-mphindi ndi kuyenda kwamphindi 45 (kapena kupumula) kwa mphindi 10-15. Munthawi yamphamvu kwambiri, mosiyana ndi magawo opepuka, thupi limalimbikitsidwa ndi mphamvu yochokera ku chakudya, osati mafuta. Njira ya HIIT imagwiritsidwa ntchito pamitundu iwiri yayikulu - cardio (aerobic) ndi mphamvu (anaerobic).

Ntchito zolimbitsa thupi za Cardio zimachitika pang'onopang'ono, ndi kugunda kwa mtima (HR) kwa 60-70% pazipita. Makalasi otere amatha mphindi 30 mpaka 40 kapena kupitilira apo. Maphunziro a aerobic amawotcha mafuta mwachindunji panthawi yochita masewera olimbitsa thupi.

Maphunziro apamwamba kwambiri (HIIT) amatengera mfundo zosiyanasiyana. Kuchepetsa mtima pang'ono gawo lalikulu ndi 80% ya malire. Malire apamwamba ndi 95%. Kukula kwa katundu kumatsimikiziridwa ndi kutengeka komanso kuwerengera. Kutengera kugunda kwa mtima ndi mtundu wa ntchito, magawo olimba amatha kuchokera pamasekondi 5 mpaka mphindi zochepa. Pambuyo pamagawo okangalika, nthawi yobwezeretsa imatsatira, nthawi yomwe imatha kukhala yofanana kapena yayitali (nthawi zambiri kwa othamanga odziwa, ngakhale ocheperako).

Nthawi yakuchira, ntchito zolimbitsa thupi zimachitika 40-60% ya kugunda kwamtima kwambiri. Kutalika kwa kulimbitsa thupi kwa HIIT kumachokera mphindi 4 mpaka ola limodzi. Nthawi zambiri, maphunzirowa amatenga mphindi 15-30. Ngakhale anthu otanganidwa kwambiri amatha kuchita izi, pomwe kudalira zotsatira zowoneka bwino.

Kusiyanitsa kwakukulu pakati pa maphunziro a HIIT ndi maphunziro a aerobic ndi mtundu wa ndalama zomwe zimagwiritsidwa ntchito ndi kalori. Kutsika kwamphamvu kwa mtima kumakupatsani mwayi wowotcha mafuta mukamachita masewera olimbitsa thupi. Ndi HIIT, ma calories ambiri amadya mukatha kuchita masewera olimbitsa thupi. Nthawi yomweyo, pamafunika nthawi yocheperako kuti mupeze zotsatira zofananira.

Mbiri ya sayansi

Maphunziro a HIIT - ndi chiyani asayansi? HIIT imayambitsa chidwi chowononga mpweya chomwe chimafuna kuwotcha kwamafuta. Ndipo izi zimachitika makamaka panthawi yakuchira. Zotsatira zake zimatchedwa EPOC.

Magawo amfupi samafuna kugwiritsa ntchito mphamvu zochulukirapo, koma njira zolowera kumapeto kwa kulimbitsa thupi zimawotcha mafuta owonjezera. Thupi limayamba kugwiritsa ntchito masitolo a glycogen m'njira ina. Metabolism amasintha pamlingo wofunikira.

Ambiri ochita masewera olimbitsa thupi aficionados amakhulupirira kuti masewera olimbitsa thupi otsika kwambiri ndi njira yothandiza kwambiri yochotsera mafuta m'thupi. Koma kafukufuku wambiri akutsimikizira zabwino za HIIT.

Zitsanzo:

• Ubwino wokhutiritsa wa HIIT pa maphunziro a aerobic adawonetsedwa ndi anthu aku Canada kale ku 1994. Gulu limodzi la "zoyesera" masabata 20 ophunzitsidwa mu cardiostyle yapamwamba. Masabata 15 achiwiri anali kuchita HIIT. Zotsatira zake, gulu la aerobic lidadya ma calories owonjezera a 15,000 molunjika pophunzitsidwa kuposa othamanga a HIIT. Koma kutaya mafuta komaliza kunali kwakukulu pagulu lachiwiri.
• Kumayambiriro kwa zaka za 2000, anthu aku Australia adasankha magulu awiri azimayi. Gulu loyamba limaphunzitsidwa mwamphamvu kwa 60% yamitima yayitali kwambiri kwa mphindi 40. Wachiwiri anasinthanitsa mphindi zisanu ndi zitatu ndikumapuma masekondi 12 kwa mphindi 20. Ngakhale amakhala nthawi yayitali, azimayi omwe amachita masewera olimbitsa thupi mwamphamvu kwambiri adataya mafuta maulendo 6.

Maphunziro apakati pa HIIT amayambitsa kusintha kwa kagayidwe kake m'thupi, komwe kumawonekera pamakina amadzimadzi. Zotsirizirazi zimawotchedwa mwachangu kwambiri. Kuphatikiza apo, maphunziro apamwamba amalimbitsa kupanga testosterone (pali maphunziro angapo pamutuwu). Chifukwa chake kusiyanasiyana kwakunja pakati pa othamanga marathon ndi othamanga - testosterone imathandizira pakukulitsa ndikusunga minofu (yomalizayi ndiyofunika kwambiri pakuchepetsa thupi pakuchepa kwa kalori).

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Mfundo zoyambira maphunziro

HIIT idakhazikitsidwa pakuphatikizika kwakanthawi kokwanira komanso zolimbitsa thupi. Kuchita masewera olimbitsa thupi mwanjira imeneyi, pafupifupi, kumakhala ndimayendedwe 5-20. Kutalika konse kwazungulira ndi kuchuluka kwake ndizapadera. Magawo ophunzitsira amamangiriridwa ku zolinga ndi masewera olimbitsa thupi a othamanga.

Phunziroli limatsogoleredwa ndi kutentha komwe kumakonzekeretsa thupi kugwira ntchito molimbika. Gawo lomaliza ndikumangirira, komwe kumatulutsa thupi kupsinjika. Gawo lolimba limatha kutha nthawi yayitali, kapena kuchepera. Osewera ophunzitsidwa bwino okha ndi omwe amatha kuchita "gawo losavuta ndi lalifupi kuposa lolemera".

Iwo omwe amayamba HIIT samalangizidwa kuti azikhala pagawo lalikulu kwa masekondi opitilira 15. Nthawi yomweyo, poyambira, kuchira kuyenera kupatsidwa nthawi 2-5 nthawi yowonjezera. Kusiyana kumadalira zolimbitsa thupi komanso kulimbitsa thupi. Momwe kuthekera kwakuthupi kumakulirakulira, kutalika kwa magawo amphamvu kumawonjezeka, ndipo kusiyana kwakanthawi pakati pamitundu yamagawo kumachepa.

Kuchepetsa mphamvu yogwira ntchito ndi 80% yamitengo yayitali kwambiri yamtima. Avereji ya kuchira - 40-60%. Mothandizidwa, magawowa amatha kuwunikiridwa kuti ndi ovuta bwanji / ovuta bwanji komanso osavuta kuthana ndi mpweya wochepa. Koma simuyenera kudalira momwe mukumvera.

Pali njira ziwiri zoyambirira zowerengera kukula kwa katundu. Powerengera, amatsogozedwa ndi kugunda kwamtima, komwe nthawi zambiri kumatha kuwerengedwa motere:

• Zolemba malire kugunda kwa mtima (MHR) = 220 - zaka za wophunzitsidwayo

Njira zenizeni ndi izi:

• Kwa amuna: MHR = 208 - 0.7 x zaka
• Kwa akazi: MHR = 206 - 0.88 x zaka

Kudziwa kuchepa kwa mtima, mutha kuwerengera digiri yoyenera ya katundu.

Chitsanzo chowerengera kukula kwake:

• Popeza: mkazi wazaka 30, gawo lalikulu - 85% pazipita, kuchira - 50%.
• Kuchuluka kwa mtima pagawo lolimba ndi (206- (0.88 * 30)) * 0.85 = 153.
• Kuchuluka kwa mtima wamagawo owala - (206- (0.88 * 30)) * 0.5 = 90.

Zochita za HIIT zidagawika m'mitundu iwiri - mphamvu ndi cardio. Malangizo angapo pamitundu yonse iwiri.

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Mphamvu HIIT

Maphunziro a mphamvu yapakatikati angakuthandizeni kutaya mafuta ndikulimbitsa minofu. Njirayi ndi yabwino kwambiri kwa atsikana omwe sanaphunzitsidwe pang'ono panthawi yakuchepetsa thupi.

Ochita masewera olimbitsa thupi omwe ali ndi minyewa yabwino poyanika amalimbikitsidwa kuti aphatikize maphunziro apamwamba azamphamvu ndi HIIT cardio.

Maphunziro oterewa sangapangitse kuti pakhale vuto limodzi lokha - ndikudya komwe sikokwanira. Zowonadi, ngakhale mukuwonjezeka kwama calorie tsiku lonse mutatha HIIT yolimbitsa thupi, mutakhala ndi zochuluka za calorie tsiku lililonse, simudzatha kuonda.

Kuti mukhale bwino, magawo 2-3 pamlungu kwa mphindi 15-20 ndi okwanira. Zochita zolimbitsa thupi zitha kuchitika ndi zolemera zilizonse zabwino. Atsikana sayenera kuda nkhawa - mphamvu yokoka siyingayambitse minofu "yamphongo". Akatswiri ambiri amalimbikitsa kuchita masewera olimbitsa thupi - masewera olimbitsa thupi olimbirana nawo. "Base" iyenera kuphatikizidwa ndi mawonekedwe ozungulira - kuchita masewera olimbitsa thupi mozungulira.

Malamulo oyambira ophunzitsira mphamvu monga HIIT:

• kuyamba pa sikelo yabwino (mwachitsanzo, kuchokera ku bar yopanda kanthu), pang'onopang'ono kukulitsa katundu;
• kulimba kumakulirakulira popachika zikondamoyo ndikuchepetsa nthawi yotsala pakati pazinthu;
• simukuyenera kupumula pakati pa masewera olimbitsa thupi, pumulani pakati pa mabwalo kwa mphindi 1-3;
• muyenera kuphunzitsa mothamanga kwambiri, koma osati kuwononga luso, poyamba muyenera kudziwa bwino chiwembu chochitira masewera olimbitsa thupi, makamaka moyang'aniridwa ndi aphunzitsi;
• chiwerengero cha masewera olimbitsa thupi ndi 5-7, kuchuluka kwa kubwereza ndi 5-8;
• chiwerengero cha zopezeka mu phunziro limodzi - 2-4;
• Nthawi yolimbikitsira yolimbitsa thupi ndi mphindi 15.

Pulogalamu yomweyi ingawoneke motere (mutha kuyichita konse pochita masewera olimbitsa thupi komanso kunyumba - mumangofunika ma dumbbells):

Chitani masewera olimbitsa thupi	Kubwereza	Chithunzi
Masewera a Dumbbell	5-8
Atayimirira dumbbell atolankhani	5-8	© Fxquadro - stock.adobe.com
Ku Romania Dumbbell Deadlift	5-8
Kankhani kuchokera pansi (kotheka kuchokera m'maondo)	5-8
Mphuno ya Dumbbell	5-8	© Makatserchyk - stock.adobe.com
Dumbbell Row kupita ku Belt	5-8

Aerobic HIIT

Pali mapulogalamu ambiri ophunzitsira a aerobic HIIT. Sankhani masewera olimbitsa thupi amodzi kapena angapo ndikusintha katunduyo. Mutha kulimbitsa thupi kunyumba, kumalo ochitira masewera olimbitsa thupi, padziwe, mumsewu - kulikonse. Kuthamanga, kusambira, kulumpha, kulumpha chingwe, mapapo, kupalasa njinga - chisankho ndi chachikulu.

Chitsanzo ndikugwiritsa ntchito treadmill. Chiwembucho ndi chophweka - kuthamanga pa 80% ya kugunda kwanu kwamtima kwamasekondi 15, kenako nkuchira kwa masekondi 60 mukuthamanga pang'ono kapena kuyenda modekha. "Mpikisanowu" usanakonzekere, konzekerani minofu yanu ndi mitsempha yanu. Kwa oyamba kumene, zokwanira 8-10 zokha, ndiye kuti, mphindi 10-12.

Mukadutsa zozungulira zomwe zapatsidwa - mphindi zitatu. Kulimbitsa thupi konse koyambirira sikungotenga mphindi 12-15. Pang'ono ndi pang'ono onjezerani katunduyo powonjezera kuchuluka kwa zotsalira ndikuchepetsa gawo loyambiranso. Pulogalamu yatsatanetsatane yamasabata a 6 iperekedwa pansipa.

Anthu omwe alibe thanzi labwino sayenera kuchita HIIT koposa katatu pa sabata. Kuphunzitsa kwakanthawi kwakanthawi kumabweretsa zovuta. Zizindikiro zosonyeza kuti yakwana nthawi yochepetsa kuchuluka kwamakalasi, kapena kusiya HIIT kwakanthawi:

• kutopa kosalekeza;
• kuchuluka kwa kugunda kwa mtima masiku opuma;
• kupweteka kwa minofu nthawi zonse.

Kuphatikiza pa maphunziro ndi kuchira, chakudya chimagwira gawo lalikulu, pomwe pali gawo lonse patsamba lathu. Uwu ndi mutu wosiyana, koma chimodzi mwazinthu zazikulu zochepetsera thupi ndi kuchepa kwa kalori tsiku ndi tsiku komanso kuphatikiza kwamapuloteni, mafuta ndi chakudya. Simuyenera kusiya kwathunthu - chifukwa chake simudzakhala ndi mphamvu zokwanira zophunzitsira, kuchira kumachepetsa, komanso kuchepa thupi sikungakhale kothandiza kwenikweni. Gwiritsani ntchito kuphatikiza kwama macronutrients otsatirawa: 2 magalamu a mapuloteni pa kg ya kulemera kwa thupi, 0,8-1 magalamu amafuta ndi 1.5-2 magalamu azakudya patsiku.

© MinDof - stock.adobe.com

Ubwino ndi zotsutsana

Ubwino wa HIIT ndi ambiri. Mwa iwo:

• zotsatira zachangu;
• kuchuluka kupirira, mphamvu ndi liwiro;
• yaitali kagayidwe kachakudya zotsatira;
• kusintha ntchito ya mtima dongosolo;
• kutaya mavuto a njala;
• nthawi yopulumutsa.

HIIT zolimbitsa thupi si zaulesi. Mutatenga njira ya HIIT, mutha kuyiwala zamaphunziro aulesi. Koma kodi zotsatira zake sizabwino? Zomwe zafotokozedwazi pamitundu ina zimabweretsa mwayi wina - kutonthoza kwamaganizidwe. Kuchita masewera olimbitsa thupi kumathandizira kupanga mahomoni achimwemwe, koma zomwe zimakhalitsa m'maganizo ndizofunika kwambiri. Popeza mwalandira thupi lokongola komanso lamphamvu m'miyezi ingapo, sizingakhale kuti mulibe mbiri yomweyo. Kuchita masewera olimbitsa thupi kumalimbikitsa kudzidalira.

Zoyipa za HIIT:

1. Contraindicated kwa iwo omwe akudwala matenda amtima. Kutsutsana kumakhala kovomerezeka, popeza maphunziro apakatikati amathandizira kugwira ntchito kwa mtima. Kuti mumvetse ngati zingatheke motere, muyenera kufunsa dokotala - chilichonse ndichokha.
2. Osayenera oyamba kumene: payenera kukhala maphunziro ochepa - izi zimakhudzanso kuthekera kwa thupi kukana katundu wambiri, komanso maluso aukadaulo, popanda vuto lililonse.

Ngati mudzipeza muli m'gulu la omwe maphunziro apamwamba amakutsutsani, musataye mtima. M'magawo athu okhala ndi zovuta komanso zolimbitsa thupi, mudzisankhira pulogalamu yodzinyamula yoyenera.

Pulogalamu Yoyaka Mafuta

Kutaya mafuta kwa HIIT kumakhala kosiyanasiyana. Chitsanzo ndi chimodzi mwazomwe zimapangidwira milungu isanu ndi umodzi. Pulogalamuyi ili ndi magawo atatu amasabata awiri. Kutalika kwa nyengo kumakhala kovomerezeka - ngati mukufuna nthawi yochulukirapo kuti mulidziwe bwino bwalolo, zili bwino. Zosiyananso ndizowona.

Monga masewera olimbitsa thupi, sankhani chilichonse - kukwera njinga yoyima, kuthamanga, kulumpha chingwe, ndi zina zambiri. Mutha kupanga zovuta zingapo zosunthira. Ndikofunikira kwambiri kusiyanitsa mitundu ya magawo ndi kuwonjezeka kwapang'onopang'ono kwa katundu kuchokera pagawo mpaka gawo:

Musaiwale zamaphunziro amakulidwe azolimbitsa thupi kuti musunge bwino minofu ikamauma.

Njira ina yophunzitsira kunyumba:

Maphunziro a HIIT ndiwothandiza koma osati mtundu wonse wamaphunziro. Omwe akufuna kuchepetsa thupi ndi kutulutsa minofu yawo mwachangu ayenera kumvera HIIT.

Onerani kanemayo: Brutal HIIT Ladder Workout - 20 Minute HIIT Workout at Home (November 2024).