I-HIIT (i-High-intensity Interval Training) yindlela yokuqeqeshwa kwekhefu eliphezulu, okukuphindaphinda umjikelezo "womsebenzi ophezulu kakhulu + wokuzilolonga ophantsi" kwixesha elithile. Ekubalekeni, kukuqhuba i-100-metres sprint kunye ne-jog, indibaniselwano yemowudi yomthambo wokuqina.

Ngenxa yokuba i-HIIT le ndlela yoqeqesho iya kudla i-100% yamandla omzimba kwimizuzu elishumi, ifanelekile kakhulu ukuqhuba abahlobo kunye nesiseko esithile sezemidlalo ukuqeqesha, kuba ukunyamezela kwethu kwe-cardiorespiratory kunamandla.

Oku kudityaniswa kwenkqubo eyomeleleyo kunye nobuthathaka, okokuqala, kuya kudla iswekile emzimbeni, kodwa kungekudala kufuneka ukubola amanqatha ukongeza amandla, nto leyo emisela iimpawu zayo zokudibanisa umthambo we-aerobic kunye ne-anaerobic, ngaphandle koncedo lwaso nasiphi na isixhobo okanye izixhobo, ukuze ukufezekisa injongo yokutshisa ngokukhawuleza ukushisa kunye nokunciphisa amafutha ngokufanelekileyo.

Uphononongo lubonise ukuba i-HIIT inokunyusa izinga lokuphumla kwe-metabolic kwiiyure ezingama-24 emva kokuzilolonga, oko kukuthi, nje ukuba intshukumo kunye nokuqina komgangatho, emva kokuba ugqibe uqeqesho, imini yonke nobusuku kuya kuqhubeka "ukutshisa" oh ~

Ingcebiso yokugqibela: hiit yindlela yoqeqesho kuphela, hayi ikhosi emiselweyo, nantsi iseti ye-9 ezilula nezisebenzayo zokutshisa amanqatha e-HIIT.

01 Inkxaso yokutsiba iijack amaxesha angama-20

Ukungqiyama ngaphezulu, izandla ezibekwe ngokuthe ngqo ezantsi kwamagxa, ingqiniba igobe kancinane, undoqo uqinisiwe, imilenze ivulekile kwaye isondelelene nokutsiba, inkqubo yokutsiba isinqe sinyuka sinyuka sincinci kangangoko kunokwenzeka.

Ukuba ufuna ukucela umngeni ngokwakho, zama ukutsiba iijack ngolu hlobo ngelixa useplangeni… Kumuncu kakhulu! Uzakubuya ushiye umyalezo!

02 Yingqiyame kwaye uphakamise amadolo akho macala angama-20

Ukungqiyama, iingalo zibekwe ngezantsi kwamagxa, izandla kunye neenyawo zixhasa umzimba, umbindi uqinisiwe, ingqiniba igobe kancinane, idolo ligobe phambili kwaye ngaphakathi phakamisa umlenze omnye ukuya kwincopho yentshukumo emva koko ubuyele encotsheni. icala.

Kubagijimi, le ntshukumo iluncedo kakhulu ekuphuculeni ukuzinza kwe-trunk.

03 Xhasa ujike kwaye ukhabe amaxesha angama-20

Ixesha lokuvavanya ukuzinza kunye namandla angundoqo! Nxiba, phakamisa umzimba wakho ngezandla neenyawo, qinisa umbindi wakho, jija umlenze omnye uye kwelinye icala uze uwukhabe ukuya kuthi ga kwicala lomzimba wakho kangangoko kunokwenzeka.

Xa ukhaba, kufuneka kubekho ukunyanzeliswa okuqinileyo kwemisipha yesisu, kwaye umzimba kufuneka ujike ngokupheleleyo ngomlenze, ngelixa amehlo elandela ukuhamba komlenze okhatywayo; Emva kokuba umlenze uthe tye, nqumama kancinci kwaye utshintshe amacala kwakhona.

04 Umtsi omde amaxesha ali-10

Ndidiniwe? Makhe sizame into ekhululekile ngakumbi

Yima iinyawo zakho ziqelelene ngobubanzi bamagxa, ungqiyame phambili kancinci, ubambe umhlaba ngeebhola zeenyawo neenzwane zakho, kwaye ujiwuze iingalo zakho emva naphambili ngokwemvelo. Ngexesha elifanayo, goba kwaye wolule iinyawo zakho ngokulungelelanisa. Xa iingalo zombini zijiwuzisa ngamandla ukusuka ngasemva ukuya phezulu, iinyawo zombini zikhawuleza zityhale emhlabeni, emva koko zibambe isisu, zigobe amadolo, zandise amathole phambili, zijiwuze ezongalo zombini ukusuka phezulu ukuhla, isithende kuqala. , emva kokufika, ugobe amadolo ukuze umqamelo, umzimba ophezulu usajonge phambili. Kubalulekile ukuthatha amanyathelo amancinci umva emva kokufika.

05 Nxiba kwaye unyuke intaba amaxesha angama-20

Ngalo lonke ixesha wathi akakwazi ukubaleka ekruqulayo, ngoku ukufundisa izihlandlo ezilikhulu ngaphezu kokubaleka inyathelo entabeni asidi! Khumbula xa ujikeleza imilenze, uyitshintsha ngaxeshanye.

Yayama ngeengalo zakho ngqo phantsi kwamagxa akho. Xhasa umzimba wakho izandla zakho ziqelelene ububanzi begxalaba. Qinisa umqolo wakho kwaye uqinise i-core yakho. Nyathela unyawo olunye kwicala lesandla sakho. Buyela kwi brace kwaye unyathele olunye unyawo.

06 Ukutyhala ngomlenze omnye + ngaphambili nangasemva ukukhasa amaxesha ali-10

Imizuzwana elishumi ukuba uyindoda! Ngapha koko, uXiaobian unokunyanzelisa ukukhwela amatyeli amabini…

Yima ngomlenze omnye, ugobe de iintende zakho zichukumise umgangatho, kwaye ukhase uye phambili ngezandla zakho de zibe ngqo phantsi kwentloko yakho. Goba ingqiniba ukwenza i-push-ups kube kanye, emva kokuxhasa phezulu, izandla ngokulandelelana ukuze uphakame, kwaye uphakamise i-tiptoe yesithende kube kanye ngasemva. Qaphela ukuba ungachukumisi umhlaba ngelixa uphakamisa iinyawo zakho.

07 Ski tsiba izihlandlo ezingama-20

Ukulinganisa indawo yokutyibiliza, tsiba ngasekhohlo nangasekunene, tsiba ingalo ejingayo ngoko nangoko, ujike, ukhabe ngaxeshanye ngamandla, xa umlenze omnye usiwa, omnye umlenze ujiwulela ngasemva, izandla zijiwuzisa ngokwemvelo iingalo, emva kokumisa iincam zonyawo lwangasemva zinokulungelelana kancinci. .

Khumbula ukuba amadolo akufanele adlule phezulu kweenyawo. Funxa umqamelo wokumisa ngamandla esinqe. Intshukumo ilula kwaye igudile kunye ne-elasticity.

08 Inkxaso ye-hip lift ngamaxesha angama-20

Ukungqiyama ngaphaya, iingalo zibekwe ngaphantsi kwamagxa, imilenze ivule iinyawo ububanzi begxala, izandla kunye neenyawo zixhasa umzobo, undoqo uqinisiwe, intloko ukuya ezinyaweni ngumgca othe tye, phakamisa isinqe phezulu ngelixa uphakamisa ingalo enye ukuze uchukumise enye. ithole, i-apex ima kancinane ize itshintshe amacala.

09 Khasa izihlandlo ezili-10 kwindawo leyo

Yima ngokuthe tye, izandla kunye nemilenze ububanzi begxalaba, imilenze ithe tye (ukuba ukuguquguquka akwanelanga, musa ukunyanzela, amadolo aguqe kancinane), gobela entendeni yomhlaba, izandla ngokulandelelana ukukhasa phambili, kwisandla sibekwe ngokuthe ngqo ngezantsi. intloko, ikhefu kancinane, ngeli xesha umzimba torso ukugcina umgca othe ngqo.

Buyela umva ngezandla zozibini. Phakamisa iingalo zakho kwaye wandise umzimba wakho wonke.

Ukuphumla phakathi kwentshukumo nganye malunga nemizuzwana ye-20, ngexesha lomsebenzi wokukhanya, kufuneka ugcine isigqi sakho sokuphefumla kwaye ulinde ukubetha kwentliziyo yakho kunye nentshukumo elandelayo ezayo.