Maphunziro a HIIT: Dziwani kuti ndi chiyani, momwe imagwirira ntchito komanso ngati ichepera!

Maphunziro a izi

Ngati ndinu m'modzi mwa anthu omwe amafunafuna njira zatsopano zolimbitsa thupi, mwina mudamvapo za maphunziro a HIIT. Ngati simumunthu ameneyo ndipo simunamvepo zamaphunziro amtunduwu, palibe vuto, lembalo lifotokoza zonse.

M'mitu yotsatirayi muphunzira mitundu yayikulu ya masewera olimbitsa thupi yomwe imachitika mu HIIT yolimbitsa thupi. Onani!

Voterani nkhani yathu!
⭐⭐⭐⭐⭐

Ndemanga ya Mtumiki: Khalani woyamba!

Kodi maphunziro a HIIT ndi chiyani?

Maphunziro a HIIT amadziwikanso kuti cardio training. Ndi mtundu wa masewera olimbitsa thupi kwambiri, ndiko kuti, masewera olimbitsa thupi ambiri, kubwerezabwereza, nthawi yochepa. Kusakaniza uku kwa nthawi yochepa ndi masewera olimbitsa thupi ndizomwe zimakupangitsani inu kuonda mofulumira, kufika matenda oopsa ndi kupirira kwa minofu.

Maphunziro oterewa adadziwika kwambiri ku Brazil komanso madera ena apadziko lapansi. Maphunziro odziwika kwambiri a HIIT omwe alipo ndi Crossfit ndilo gulu la machitidwe omwe adafotokozedweratu omwe amachitika munthawi yochepa kwambiri, mwamphamvu kwambiri.

mayitanidwe akufa pochita amatengera maphunziro a HIIT, ngakhale ali opepuka pang'ono kuposa Crossfit ndi mitundu ina ya maphunziro a HIIT.

Kodi mpikisanowu walowetsedwa?

Inde, kuthamanga sikungasiyidwe kunja kwa maphunziro amtundu uwu wa aerobic, ndi cholinga chodziwikiratu cha magrecimento. Kuthamanga ndiye aerobic yabwino kwambiri yomwe ilipo, ndiye kuti, palibe masewera ena olimbitsa thupi omwe amataya thupi kuposa kuthamanga.

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Chifukwa chake, mu maphunziro a HIIT, mpikisano nthawi zonse umakhala gawo lake. Nthawi zambiri, maphunziro ndimitundu yayitali kwambiri. Nthawi zambiri wothamanga amathamanga kwa mphindi imodzi, momwe angathere ndikupuma kwa mphindi ziwiri. Bwerezani izi kangapo mpaka mupite kuzochita zina.

kugwada kugwada

Kodi mungachite bwanji maphunziro a HIIT kumalo ochitira masewera olimbitsa thupi?

Kuphatikiza pa kuthamanga, zolimbitsa thupi zina monga kukoka zolemera, kunyamula mabokosi, kulumpha, kuchita masewera, kukankha, ma barberi, mwachidule, pali zochitika zingapo zopirira mu maphunziro a HIIT.

Izi zimachitika mofananamo ndi kuthamanga. Munthuyo amabwereza zochitika zingapo zomwezo mumasekondi 30 kapena 60. Kenako amapitiliza kuchita masewera olimbitsa thupi ena ndikuchita zomwezo. Dera ili limatenga pafupifupi mphindi 10, munthuyo amapuma kwa mphindi imodzi kapena ziwiri ndikupanga dera lina kapena kubwerera koyambirira kuti akwaniritse kubwereza komwe amachita munthawi ina.

Palinso njira ina yowerengera maphunziro a HIIT. M'malo moika nthawi, kuchuluka kwa kubwereza kwa zochitika zilizonse kumatanthauzidwa. Chovuta ndikuti poyesera kulikonse, munthuyo amachepetsa nthawi yomwe amachita gawo lonse lolimbitsa thupi.

Kodi umachepetsa thupi?

Maphunziro a HIIT ndiye njira yachangu kwambiri yochepetsera thupi ndi masewera olimbitsa thupi. Mphamvu zonsezi zimapangitsa thupi kuwotcha ma calories ambiri ndipo, chifukwa chake, kuwotcha mafuta ndikupangitsa kuti muchepetse thupi.

Zochita zolimbitsa chingwe Maphunziro a HIIT

Mtundu wina wa masewera olimbitsa thupi amtunduwu ndi kulumpha chingwe. Ntchitoyi ndi yabwino kwambiri ngati njira yowotchera mafuta. Chingwe cholumpha ndi chovuta kwambiri, ngakhale mukuganiza kuti sichoncho ndipo thupi lanu limangolema ndikudumpha pang'ono.

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Mukamalimbikira chingwe, kulimbitsa thupi kwanu, kupilira kwa minofu, kutaya mafuta, ndi luso lamagalimoto.

Mumagwiritsa ntchito njinga?

Zolimbitsa thupi zina zomwe zimachita maphunziro a HIIT zimagwiritsanso ntchito njinga yoyimilira pophunzitsa. Zimagwira chimodzimodzi ndi zochitika zina. Munthuyo amayenera kuyendetsa molimba momwe angathere kwakanthawi kochepa kwambiri, masekondi 30 kapena 60. Pumulani kwa mphindi imodzi kapena ziwiri ndikubwerera kuntchito.

Hiit maphunziro

Mukuphunzitsidwa ndi HIIT, mumachita zambiri zam'mimba?

Ngati kunali kofunikira kugawa mitundu ya masewera olimbitsa thupi yomwe imachitika kwambiri pamaphunziro a Cardio, zochitika zam'mimba zitha kuthana ndi mkanganowu. Ngati cholinga cha omwe amachita masewera olimbitsa thupi oterewa ndikuchepetsa thupi, amafunika kuchita zambiri zam'mimba.

Thupi lamunthu limadziwikiratu. Chifukwa chake, kuti muchepetse mimba, muyenera kulimbitsa mimba yanu. Chifukwa chake, masewera am'mimba ndi akatswiri pamtunduwu wamaphunziro, amafanana ndi maphunziro onse.

maphunziro apamwamba

Mukamapititsa patsogolo maphunziro a HIIT, maudindo anu amakula. Kuphatikiza pakukulitsa kulemera kwa zida, kuthamanga, kuthamanga kwa maphunziro, palinso kuchepa kwa nthawi pazonsezi.

Icho chiri othamanga zomwe zimafika pochita ukatswiri ndikuchita nawo mpikisano wa Crossfit ndi mitundu ina ya maphunziro a cardio.

Kodi maphunziro a HIIT ndi aerobic?

Maphunziro a HIIT ndi aerobic kwathunthu. Mumakoka zolemera, mumachita masewera olimbitsa thupi, koma pafupifupi maphunziro onse ndikulimbana, kuwotcha mafuta.

Phindu lake ndi chiyani?

Phindu lalikulu la maphunziro amtunduwu ndikuwonda mwachangu. Kuphatikiza apo, mudzakhala ndi kupirira kwakukulu kwa minofu, hypertrophy, misa yotsamira, mwachidule, thupi limene aliyense amalota kukhala nalo.

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Ngati mumakonda lemba ili lokhudza maphunziro a HIIT, mugawane ndi anzanu patsamba lanu!

Siyani Ndemanga

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