HIIT (HIIT): fa'idodi da cutarwa, tasirin tasirin sirantar darasi

Yawancin nau'ikan wasanni da horo na motsa jiki, waɗanda aka saki sau ɗaya daga tushe guda ɗaya, aka raba su zuwa rafuka da yawa. Tunanin-hanyar tunani game da wasanni ba ya tsayawa, koyaushe yana ba da sabbin kwatance da horar da tsarin. Wasu daga cikin waɗannan yankuna sanannu ne da yawa, yawancin ayyukansu da sunayen tsarin akan leɓunan kowa. Kyakkyawan misali mai kyau shine giciye, wanda muka riga muka rubuta a baya.

Wata hanyar horo da aka sani wacce ta shahara tare da dacewarta da aiwatarwa mai sauƙi - wannan HIIT (ko eng. HIIT). Wannan tsarin horarwar yana daya daga cikin mafi yawa ingantattun hanyoyi don ƙona kitse lokaci guda, ƙarfafa tsoka da haɓaka ƙarfin hali.

Kamar yadda wataƙila ku sani, ɗayan mawuyacin yanayi yayin ƙoƙarin rasa nauyi shine a sami daidaito tsakanin rasa nauyi da adana ƙwayar tsoka. Kuma wannan kusan ba zai yiwu a cimma ba yayin da kuke yin motsa jiki na al'ada. Yayin HIIT-motsa jiki-misali, don yawan kitsen mai mai ƙarancin asara na tsoka. Bari muyi la'akari da duk abubuwanda suka danganci amfani, fasali da tasirin azuzuwan HIIT.

Janar bayani game da wasan motsa jiki na HIIT

Yanzu, HIIT yana tsaye ne don tsananin ƙarfin tazara (eng. Babban-Tazara Tsakanin Tazara - HIIT). Tsarin horo ne, babban ra'ayin shi shine canzawar motsa jiki mara motsa jiki (aerobic) da kuma motsa jiki mai karfi (anaerobic). Kada a rude da HIIT da sauran wasanni ta hanyar WIT (horo mai ƙarfi), wanda ya haɗa da amfani da ƙananan ƙananan ƙananan maimaita matsakaita. Hanya ce ta wasanni daban daban daban wacce ba ta da wani abu iri ɗaya.

Jigon HIIT (HIIT) ya ƙunsa a cikin haɗawa a cikin shirin ɗaya biyu zaɓuɓɓuka masu kama da juna don horo danniya: motsa jiki da anaerobic. Don ɗan gajeren lokaci, jiki ya wuce ƙofar aerobic, mun shiga yankin anaerobic; a wannan lokacin akwai cikakken amfani da sinadarin carbohydrates a matsayin mai. Wannan gajeren gajeren gajeren gajeren lokaci (sakan 10-15) da canje-canje zuwa lodi na ƙananan iska mai ƙarfi, wanda gabaɗaya yakan daɗe da yawa; ya riga ya kashe mai.

Workarfin aiki mai ƙarfi, sa'annan tazarar ƙarami mai ƙarfi, sannan sake sake karfi da sauransu da dai sauransu, saboda ana kiran horon "tsaka-tsakin". Bugu da kari, irin wannan horon koyaushe ana gabatar dashi mai dumi kuma kusan koyaushe yana shimfidawa. HIIT tana magance matsala ta har abada ga duk wanda yake son gina tsoka: yadda ake haɗawa a cikin shirin motsa jiki na motsa jiki ba tare da rage ƙarfi da yawan tsokoki ba.

Abin sha'awa, wannan ƙirar an ƙirƙira ta ne shekaru da yawa da suka gabata, amma ya zama sananne sosai kwanan nan.

HIIT ya fi kyau fiye da na zuciya?

Dabarar HIIT, saboda tsananin ƙarfin ta, yana farawa matakan motsa jiki, wanda ke ci gaba har tsawon awanni 24 bayan aikin motsa jiki. Yana haifar da sakamako mai kyau a cikin jiki ta hanyoyi daban-daban - akwai rashi mai da ƙarfin ƙarfafa tsokoki da jijiyoyi, da haɓaka ƙarfin hali, da aerobic da ƙarfi.

Motsa jiki mai tsafta don motsa jiki mai dorewa bazai iya yin alfahari ba, ana ƙone kitse ne kawai yayin zaman horo, amma ba bayan haka ba. Ya zama cewa HIIT tana ba da damar lalata kitse akai-akai da horo, da kuma lokacin dawo da motsa jiki ta hanyar haɗuwa da iyawa kamar motsa jiki da ƙarfin horo. HIIT ba kawai yana da tasiri sosai a cikin asarar nauyi ba, amma kuma yana ba da ajiyar lokaci mai mahimmanci idan aka kwatanta da aikin motsa jiki guda ɗaya: Motsa jiki na minti 30 akan HIIT - wannan motsa jiki ne mai tsayi sosai.

Bugu da kari, horon aerobic zalla yana da mummunan bangare. Rushewar kitsen da yake haifarwa, aikin yana da kuzari sosai, karin karfi ga wannan jiki zai iya samu gami da “ɓarnatar” da ƙwayar tsoka (shi yasa masu gudun fanfalaki suke “ruɗe” tsoka). HIIT bashi da wannan matsalar, akasin haka, shi yana taimakawa ga ƙarfafawa da haɓaka tsokoki, wanda zai inganta ƙimar jikinku. Bugu da ƙari, motsa jiki na yau da kullun don HIIT don haɓaka ƙwarewar jiki ga insulin, wanda ke haifar da ƙarfi mai ƙarfi na carbohydrates wanda in ba haka ba zai zama mai.

Fa'idodin horon HIIT:

  • Horarwar HIIT ta ninka tasiri sau 3 dangane da ƙona mai fiye da motsa jiki na motsa jiki na al'ada a madaidaiciyar hanya.
  • Za ku ƙona calories da mai ba kawai lokacin aikin motsa jiki ba, amma a cikin awanni 24 bayan kammalawa.
  • HIIT yana ba da gudummawa don ƙarfafawa da haɓaka tsokoki.
  • Tare da HIIT zaka rasa nauyi akan kudin mai, ba tsoka ba, wanda zai inganta ingancin jikinka.
  • HIIT yana taimakawa don ƙarfafa ƙwayar zuciya da inganta tsarin zuciya da jijiyoyin jini (mutane masu lafiya).
  • Horarwa a cikin salon HIIT na taimakawa haɓaka ƙarfi da juriya lokaci guda.
  • HIIT yana haɓaka saurin metabolism kuma yana haɓaka haɓakar girma.
  • Horar da HIIT na iya asarar nauyi, ba tare da amfani da ƙarin kayan aikin motsa jiki ba.
  • HIIT motsa jiki ya fi guntu fiye da motsa jiki, don haka ya fi tasiri.
  • Motsa jiki HIIT yana ƙaruwa ƙwarewar insulin, wanda ke haifar da ƙarfi ga amfani da carbohydrates.

Cutarwa da ƙyamar HIIT

Duk da fa'idodi da yawa na HIIT, wannan tsarin horon bai dace da kowa ba. Hanyar HIIT kyakkyawa ce, da farko don tsarin zuciya da jijiyoyin jini, kuma yana da ƙididdiga masu yawa:

  • Ba za ku iya yin HIIT ba ga mutanen da ke da matsaloli daban-daban na kiwon lafiya na tsarin zuciya da jijiyoyin jini.
  • Mutane masu kiba, tare da adadi mai yawa na mai da kuke buƙatar farawa tare da wasu, hanyoyin horo mafi sauƙi, kuma kawai isa zuwa wani nau'i na zahiri, wanda aka yi don HIIT. In ba haka ba, yiwuwar wuce gona da iri tsarin na zuciya saboda girman jiki.
  • Hakanan, ba za ku iya fara karatu a HIIT ba, kodayake kuna da gogewar wasanni, amma a halin yanzu suna cikin yanayin rastrineobola. Da farko kuna buƙatar ƙara ko recoverasa dawo da sifar (musamman ƙarfin aerobic) kuma bayan haka ku ɗauki HIIT.

Sake jaddadawa, sabon abu ne ga wasanni don yin HIIT an hana shi don fara aiwatar da buƙatar wasu ƙwarewar wasanni da fasalin jiki mai wucewa, musamman dangane da juriyar tsarin zuciya da na numfashi.

Minti 15 na Kona Fatarar HIIT Motsa jiki | Babu Kayan aiki | Kocin Jiki

Don dacewa da motsa jiki HIIT

Wasannin motsa jiki na HIIT sun dace da maza da mata masu fatan saurin kawar da kitse da inganta yanayin tsokoki da cikakkiyar lafiyar jiki. 'Yan wasan da suka fara horo a cikin wannan tsarin dole ne su sami gogewar wasanni da cikakken horo na zuciya da jijiyoyin jini. Kuma tabbas ba za a sami matsaloli tare da lafiyar zuciya ba, kiba da raunin da ya faru na yau da kullun - dabarun na da matukar wahala.

Yin HIIT shine ga waɗanda suke so:

HIIT don asarar nauyi da kulawa da nauyi

HIIT hanya ce mai matukar tasiri ta ƙona kitse - a zahiri wannan burin da mahalicci suka sa a farko, kuma shine babba. An riga an bayyana ƙa'idar HIIT game da asarar nauyi a sama. Aerobic da anaerobic load suna aiki a cikin haɗin haɗin ƙwayoyin cuta wanda aka haifar a lokacin tsaka-tsaka mai tsada yana taimakawa inganta ƙoshin lafiyar jiki da rage ƙimar jiki a cikin kwanakin kyauta daga horo.

Sakamakon wani binciken da aka gudanar a Kanada a cikin 1994 kuma ya ci gaba har tsawon makonni 20 controlungiyar sarrafawa waɗanda ke aiki a HIIT sun rasa nitsuwa sau 9 (!) fiye da rukunin da ke yin aiki na yau da kullun.

Tasirin motsa jiki na HIIT don tsoka

Salon horo HIIT yana da sakamako mai kyau akan bayyanar musculature dinshi, da yanayin motsa jiki, idan har yakamata masu horarwa basa sha'awar "tsarkakakken" karfin iko kamar yadda yake cikin karfin hawa, kuma mafi yawan hawan jini, kamar gina jiki. Mutane da yawa masu tsere (masu gudu don tazara mai nisa) suna da kyan gani, wanda shine tabbatarwa kai tsaye cewa ɗaukar nauyin yayi daidai da HIIT mai tasiri ga ci gaban tsoka.

Ga waɗancan athletesan wasa waɗanda, a cikin horo na HIIT da suke so su mai da hankali kan tsokoki, akwai shirye-shirye tare da karkatar da ƙarfi, wanda ke inganta ƙarfin ƙarfin tsokoki kuma yana haifar da ɗan ƙara yawan ƙwayar tsoka. Abubuwan da ke cikin waɗannan shirye-shiryen sun haɗa da motsa jiki tare da nauyi: ƙwanƙwasa, dumbbells na matsakaiciyar nauyi, gami da irin wannan, iko ne da masonboro a matsayin matattu.

Har ila yau, tsokoki na taimako suna inganta saboda asarar mai.

Motsa jiki HIIT

Tsarin gabaɗaya na aikin "matsakaici" don HIIT, ba tare da la'akari da ƙwarewa ba (ƙarin zuciya ko ƙarin ƙarfin horo) kamar haka:

  1. Dumama (tsawon minti 5-10).
  2. HIIT horo, wanda ya ƙunshi abubuwa biyu: babban ƙarfi mai nauyi da motsa jiki mara ƙarfi. Wadannan bangarorin biyu zasu juya tare. Za a iya amfani da shi don ɓangarorin biyu na wannan motsa jiki. Misali, keke da farko kana bukatar takaitawa, suna yin iya kokarinsu (m lokaci), to abu daya ne, amma tare da matsakaicin karfi, rage juriya zuwa mafi karancin (lokaci mai karamin karfi). Wani zaɓi: lokaci mai ƙarfi don aiwatar da ƙwanƙwasa na kilogiram 16 na kilogram, da kuma nishaɗin ƙananan ƙarfi kawai; jiki, yana ƙoƙari ya ɗauki numfashinsa kuma ya sake sabunta kansa ya shiga ƙaramin ƙarfin ƙarfi; sai wani sabon zagaye.
  3. Tsanya da kuma miƙawa (tsawon minti 10).

Jimlar tsawon lokacin motsa jiki na HIIT yawanci mintuna 15 zuwa 30 ban da dumi da sanyi ba. Ga waɗanda suke fara motsa jiki don HIIT tsawon lokacin tazara mai ƙarfi shine sakan 10-15 na ƙananan ƙarfin 3-5 sau ƙari. Tare da inganta yanayin jiki na tsawon lokaci mai tsaka-tsaka na iya ƙaruwa da raguwar ƙarfi.

Lura cewa yawan horo HIIT bai kamata ya wuce sau 3-4 a mako ba. Exercisearin motsa jiki mai mahimmanci yana shafar tsarin zuciya da jijiyoyin tsakiya. Latterarshen na iya haifar da horo, da Babban baƙin ciki.

Lissafin bugun jini

Lissafi mai mahimmanci wanda yakamata kayi kafin fara horo HIIT shine girman bugun jini. Bugun zuciya yayin babban sashi mai ƙarfi ya zama 80-90% na matsakaici; ƙananan ƙarfi - 60-70%.

Auki tsayayyen lamba 0.7, za mu ninka shekarun ɗan wasan, sa'annan ka debe adadin sakamakon daga lamba 207. Sakamakon shine iyakar bugun zuciyar mutum. Ana iya amfani dashi don lissafin yanayin aikin: 80-90% na wannan lambar don ɓangaren ƙarfin gaske (sabon shiga bai kamata ya ɗaga sama da kashi 80% ba), 60-70% don ƙananan ƙarfi. Kamar yadda ake iya gani daga bayanan da aka gabatar, ba tare da kamun kai a cikin HIIT ko'ina ba.

Misali, tsawon shekara 35: 207 - (0,7 * 35) = 182,5 ya buge a minti daya (iyakar bugun zuciya). Dangane da haka, yayin HIIT dole ne ya bi ƙa'idar da ke tafe: 146-165 BPM ga babban ƙarfin bangare, 110-128 beats a minti daya don ƙananan ƙarfin sashi.

Nasihu don farawa don zuwa HIIT

Sabon abu ne ga wasanni HIIT an hana shi, wanda aka ambata a baya. Saboda haka, duk waɗannan shawarwari masu zuwa don masu farawa a cikin HIIT:

  1. Koyi kamun kai da farko kuma babban bugun jini yana da amfani ga lissafin ƙarfin horo. Don waɗannan dalilai, zaka iya amfani da tracker mai dacewa ko saka idanu na zuciya.
  2. Idan za ku yi wannan rubutun horon, kun samu. Rubuta tsarin horo, tsawon lokaci da kuma dole, da zarar kun shiga cikin asarar mai, nauyi (ku auna kanku aƙalla sau ɗaya a mako) da ƙarar jiki.
  3. Loadara nauyin horo a hankali, don kada cutar lafiyar. Kada a fara nan da nan rabin sa'a HIIT marathons tare da yawan motsa jiki.
  4. Game da amfani da kayan wasanni da motsa jiki daban-daban (kamar a cikin zaman HIIT na ƙarfi), shirya dukkan bawo a gaba, yayin motsa jiki don yin wannan za'a ƙayyade sau ɗaya. Ko da mafi alkhairi, idan ka samo darussan yadda za'ayi su, misali, sanda guda mai nauyin daya.
  5. Bambanci a horo abu ne mai kyau, amma kar a zage shi. Yin cikin makon da yawa da yawa kuma galibi ayyukan da ba a sani ba basu da tasiri.
  6. Amma bai kamata mu mai da hankali kan darasi iri ɗaya ba, gwada gwada tsarin daban, gami da kayan aikin motsa jiki daban-daban. Bugu da kari, ba kwa buƙatar iyakance horo kawai ayyukan da kuka fi so don sakamako mai inganci, kuna buƙatar fita daga yankin kwanciyar hankali.

Nau'o'in horo don HIIT

Ayyukan da zaku iya horarwa a cikin salon HIIT, suna da yawa sosai: zaku iya amfani da tsaftataccen motsa jiki (gudu, Keke, keke mai tsayayye), motsa jiki tare da nauyin jikinku (squats, push-UPS, pull-UPS), motsa jiki na plyometric (kuri'a na tsalle). Hakanan zaka iya haɗawa da atisayen horo na HIIT tare da ma'aunin nauyi tare da girmamawa akan ci gaban ƙarfin jimrewa: tare da dumbbells, barbells da kettlebells. Duk waɗannan atisayen HIIT ɗin zaku iya haɗuwa da motsa jiki ta hanyoyi da dama.

Koyaya, a cikin HIIT akwai manyan nau'ikan horo guda biyu. Nau'in farko, tare da girmamawa kan ci gaban jimirin aerobic. Tare da wannan tsarin zaka iya yin amfani da motsa jiki ko motsa jiki, da atisaye tare da nauyin ka. Nau'i na biyu - tare da girmamawa akan ci gaban tsokoki da sauƙin jiki. Anan fifiko zai zama motsa jiki tare da nauyi da motsa jiki tare da nauyin kansa. Kuna iya haɗuwa da nau'ikan ƙarfin motsa jiki da yanayin motsa jiki, mai da hankali kan damar su da buƙatun su.

Bambancin nau'ikan horo guda biyu a cikin masu zuwa: ƙarfin HIIT zaman microtrauma da ƙwayoyin tsoka suka samar sun fi ƙarfi, kuma idan haka ne, to lokacin dawowa ya buƙaci ƙari. Idan ana iya aiwatar da HIIT mai saurin motsa jiki har sau 4 a mako, yawan iko wani lokaci yakan ragu zuwa 2 (a nan ma, akwai maganganu masu rikitarwa, wasu Methodists sun yi imanin cewa canje-canje masu saurin gaske a jiki suna buƙatar aƙalla aikin motsa jiki na 3).

A mafi yawan lokuta, tilasta tsawon lokacin motsa jiki a Gaba ɗaya, kuma daban lokaci mai ƙarfi zai zama ƙasa kaɗan.

Shirye-shiryen motsa jiki HIIT

Misalan rarrabuwar lokacin horo ya danganta da babbar manufar horaswa:

  1. Iko da horo na massoniana. Sau 2-3 a mako, hawan keke 5: 10-20 seconds na lokacin tsananin ƙarfi (motsa jiki tare da “ƙarfe” mai nauyi), mintuna 2-3 na ƙarancin ƙarfi (zaku iya amfani da tafiya mai sauri kawai).
  2. Horarwa kan ƙarfi da jimrewar aerobic. Sau 3 a sati, zagaye 5-8: dakika 20-30 na lokaci mai ƙarfi (misali, motsa jiki na zuciya da jijiyoyin jini), 45 zuwa 60 sakan ƙananan ƙarfi (misali, rawar rawar wuta).
  3. Motsa jiki don asarar mai. Sau 3-4 a sati, zagaye 5-8: dakika 10-30 na lokaci mai tsayi, mintuna 1-3 na rashin ƙarfi (zaɓi mai kyau - Gudu + Jogging).
  4. Horarwa kawai don kula da sifa. Sau 3 a sati, zagaye 4-5: dakika 10-20 na lokaci mai tsauri, dakika 30-40 na ƙananan ƙarfi (zaka iya amfani da kowane motsa jiki na plyometric, misali, tsalle igiya a sama da ƙasa; ƙarfin motsa jiki + motsa jiki-motsa jiki).

Tabbas, waɗannan ƙididdigar galibi na al'ada ne, a aikace, zaɓi ne da yawa.

Abinci lokacin yin HIIT

Don horar da HIIT da ƙona kitse gaba ɗaya ba yana nufin yunwa da kanku ba, akasin haka, kuna buƙatar cin abinci daidai, samun isasshen sunadarai, mai da carbohydrates. Abinci mai gina jiki ga ɗan wasan da ke yin HIIT ya kamata ya daidaita, ya zama dole jiki ya sami isasshen furotin da carbi don motsa jiki mai inganci. Yin HIIT yayin azumi ba daidai ba ne.

Yayin motsa jiki, bayyanar bushewa a cikin bakin da maqogwaro za ku iya kuma ya kamata ku sha karamin rabo (karamin - yawan ruwa zai cika tsarin zuciya da jijiyoyin jini).

Bayan mintuna 30-40 bayan motsa jiki don shayar da furotin. Zai fi kyau, idan furotin whey ne. Bayan haka, bayan awanni 1.5 bayan motsa jiki ku ci cikakken abinci - zai fi dacewa nama ko kifi tare da kayan lambu da 'ya'yan itatuwa. Duk wannan yakamata ya zama sabo ne, ko kuma dafaffen (amma ba a gasa ba).

Yana da kyau a yi amfani da kariyar ƙona mai (misali, maganin kafeyin), multivitamins, BCAAs, L-carnitine.

Gaskiya mai ban sha'awa: lokacin da ba a hana HIIT horo daga lokaci zuwa lokaci don cin abinci "mara lafiya" (abinci mai sauri, da dai sauransu). Amfanin horo shine cewa duk "ƙone" ba tare da wani mummunan tasiri mara tasiri akan sakamakon ba. Amma, tabbas, idan kuna son rasa nauyi, zai fi kyau kada ku zage shi.

TAMBAYOYI DADI: yadda ake fara mataki mataki

Kuskure na asali yayin horon HIIT:

  1. Amfani da mafi yawan insulatingemnosnosjan motsa jiki yayin horo tare da nauyi. Energyarfin kuzarinsu bai isa ba, ya fi kyau a yi zaɓi don fa'idar ayyukan mnogosloinykh na asali.
  2. Babban ɓangare na horon horo kuma, sakamakon haka, asarar ƙarfi. Babu buƙatar yin lokaci mai ƙarfi ya fi dakika 30 tsayi.
  3. Rashin isasshen hutu tsakanin motsa jiki. Wasu horo da ƙoƙari akan ranakun ba horo don tsara wasannin motsa jiki, da sauransu, motsa su da hakan don haka aikin ƙona kitse zai tafi da sauri. Wannan ba daidai bane, tsokoki da CNS ba zasu iya murmurewa daga damuwar horo ba, saboda haka zaku iya zamewa cikin aiki mai yawa.
  4. Rashin motsa jiki da sanyaya motsa jiki.
  5. Yawan sauri saurin karuwa. Don ƙara wahala a hankali.
  6. Rushewar motsa jiki a wani lokaci daga baya. Azuzuwan safe a HIIT sun fi inganci dangane da ƙona calories.

Tambayoyi da amsoshi game da wasan motsa jiki na HIIT

1. Yaya tasirin HIIT yake dan rage kiba?

Haka ne, HIIT tsari ne mai matukar tasiri don aiwatar da nauyin da ya wuce kima fiye da saurin aikin motsa jiki na mai mai akan sakamakon karatu daban-daban a cikin sau 4-9.

2. Shin yana yiwuwa a horar da HIIT kowace rana?

A'a, a kowane hali, wannan zai haifar da matsaloli tare da tsarin zuciya da ƙari. Hanya mafi kyau duka na horo akan wannan tsarin a mafi yawan lokuta sau 3 ne a mako (a wasu yanayi, zaku iya ƙaruwa zuwa 4). Na farko, tsokoki, karɓar ƙananan raunin da ya faru a yayin babban lokacin horon yana buƙatar lokacin dawowa. Abu na biyu, buƙatar hutawa tsarin mai juyayi.

3. Zai fi kyau ayi wasan motsa jiki ko HIIT?

Idan makasudin shine a sami daidaitaccen daidaituwa tsakanin ƙona mai da cimma kyakkyawar ƙwayar tsoka, to HIIT shine zaɓi mafi kyau, wanda yafi tasiri fiye da na zuciya.

4. Shin Ina bukatar inyi cardio idan kuna yin HIIT?

A'a, ba kawai rashin riba bane, amma yana cutarwa. HIIT a cikin tasirinsa ya wuce fa'idar yawancin aikin motsa jiki na yau da kullun. A gefe guda kuma, ƙarin cardio zai hana dawowa bayan HIIT, zai ƙasƙantar da sakamakon kuma zai iya haifar da ƙarin aiki da matsalolin zuciya.

5. Menene ya banbanta HIIT da motsa jiki akan "Yarjejeniyar TABATA"?

Yarjejeniyar Horar da TABATA a zahiri ɗayan nau'ikan HIIT ne. A cikin TABATA sun bayyana tsaka-tsakin tsaka-tsaka: sakan 20 na lokaci mai ƙarfi, sakan 10 na hutawa. Akwai irin waɗannan zagayowar guda 8, don haka zagaye ɗaya na TABATA minti 4 ne. Irin wannan zagaye na minti 4 na iya zama kaɗan. TABATA ɗayan shahararren horo ne na rage nauyi.

Karanta game da TABATA

6. Zan iya yin HIIT idan kuna aiki akan nauyi?

HIIT - ba gina jiki ba. Wannan dabarar na iya ƙara ƙarfi da ƙarar tsoka, musamman waɗanda ba su magance “ƙarfe” da ƙarfin horo ba. Amma wannan ci gaban idan aka kwatanta shi da gina jiki zai kasance matsakaici, zuwa hawan jini mai ƙarfi kamar yadda masu ci gaba na jiki suke yin HIIT akan bazaiyi aiki ba.

HIIT mai motsa jiki a cikin yanayin iko (ta amfani da nauyi da nauyin jikinku) zai ba da matsakaicin nauyi - duk da haka, horo a cikin wannan tsarin, galibi ba wannan yanayin ake gamsarwa ba. Wane ne bai gamsu ba, waɗanda suka zaɓi ginin jiki.

7. Yaya ake hada HIIT da ƙarfin horo?

Mafi kyawun zaɓi shine horar da HIIT a cikin salon sarrafawa, fa'ida ita ce wannan ƙirar ta ba da dama. HIIT yana haɓaka ƙarfin ƙarfi da ƙarfi mai ƙarfi. Koyaya, don zama mai ƙarfi kamar masu ɗora ƙarfi da ɗaukar nauyi, yin HIIT abu ne mai wuya - wannan tsarin don haɓakar iyakar ƙarfi ba ana nufin shi ba.

Idan kanaso hada hada karfi akan bunkasar tsoka da horon HIIT, zai fi kyau ka raba su zuwa kwanaki daban-daban. Misali, sau 3 a sati kuma kayi horo mai nauyi sau 2 a sati HIIT.

Misalin motsa jiki na HIIT don raunin nauyi

Muna ba ku horon HIIT a gida don asarar nauyi. A wannan aikin zaku canza tsawan ƙarfi da ƙananan tazara don ƙona kitse da sautin jiki. Don azuzuwan ba zaku buƙaci ƙarin kayan aiki ba. An tsara shirin don ɗaliban matakin matsakaici.

Zaman HIIT da aka ƙaddamar ya ƙunshi zagaye uku. Kowane zagaye yana ɗaukar minti 7. Za ku zaɓi sauran motsa jiki don sautin jiki a cikin ƙananan ƙarfi (45 seconds) da motsa jiki a cikin ƙarfin sauri (15 seconds). An sake motsa jiki na motsa jiki na zagaye daya. Ya kamata ku yi motsa jiki na motsa jiki na tsawon sakan 15 a cikin mafi saurin saurin saurin ku.

Tsarin aiwatarwa na kowane zagaye:

Sake nanatawa motsa jiki da jijiyoyin jini a zagaye daya da abu iri daya. Misali, a zagayen farko ka fara cika dakika 45 "Tsugunnawa" a matsakaita, sannan sakan 15 suka yi "Tsallake hannaye da kafafuwa zuwa" iyakar mizanin, sannan yi sakan 45 na "Push-UPS" a matsakaicin gudu , to sakan 15 suna yin “Tsalle hannuwa da kafafuwa zuwa” matsakaicin iyakar, da dai sauransu.

Sauran tsakanin motsa jiki ba a ba su ba. Huta tsakanin zagaye shine minti 1. Jimlar tsawon horo ba tare da dumi da sanyi ba - kimanin minti 25. Idan kana son kara motsa jiki, maimaita kowane zagaye sau biyu. Idan kanaso ka rage horo, to ka rage yawan motsa jiki ko zagaye. Idan kowane motsa jiki ya bakanta maka rai, to ka daidaita shi da dama ko maye gurbin ka.

Don agogon awon gudu zaka iya amfani da lokacin bidiyo akan youtube:

Kamar yadda zaku iya rikitar da aikin:

Motsa jiki don masu farawa a gida

Zagayen farko

Motsa jiki: Tsalle kiwo na hannaye da kafafu (maimaita dukkan zagayen farko bisa ga makircin da aka bayyana a sama).

Darasi 1: Tsugunnawa

Darasi 2: Turawa-UPS (zaka iya yin tura-UPS akan gwiwoyi)

Ko tura-UPS akan gwiwoyi

Exercise 3: Falo (kafar dama)

Darasi 4: Falo (kafar hagu)

Darasi 5: Twists a madauri

Darasi 6: Gada tare da daga kafa (kafar dama)

Darasi 7: Gada tare da dago kafa (kafar hagu)

Zagaye na biyu

Motsa jiki: Gudun tare da ɗaga gwiwarsa (wanda ya maimaita dukkanin zagaye na biyu bisa ga makircin da aka bayyana a sama).

Darasi 1: Sumo squat

Darasi 2: Yin tafiya a cikin mashaya

Darasi 3: Juya baya zuwa hagu (kafar dama)

Darasi 4: Juya baya zuwa hagu (ƙafafun hagu)

Darasi na 5: Hawan Dutse

Darasi na 6: Nutsuwa gefe (kafar dama)

Darasi 7: Gefen lunge (kafar hagu)

Zagaye na uku

Motsa jiki: Tsallen biki (wanda ya maimaita duka zagaye na uku kamar yadda aka bayyana a sama).

Darasi 1: Tsuguna a kafa daya (kafar hagu)

Darasi na 2: Tsugunne a kafa daya (kafar dama)

Darasi 3: Mai Nutsewa

Darasi 4: Plank-gizo-gizo

Motsa jiki na 5: Hankalin mutum daya (kafar dama)

Darasi 6: Hankalin hanji (kafar hagu)

Darasi na 7: Mai ninkaya

Dubi kuma:

Don raunin nauyi, Don ci gaban tsaka-tsakin motsa jiki, motsa jiki na Cardio

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