Mukati
Imwe yeiyo nzira dzinoshanda dzekuderedza uremu inoonekwa seyakadzika-yakasimba nguva yekudzidziswa. Iyi nzira yekusimbisa muviri ndiyo yaive hwaro hwekudzidzisa kwakawanda, kusanganisira kumba. Iyo inozivikanwa Insanity chirongwa chiri chemuenzaniso mukuru wehunhu hwepamusoro-hwakasimba nguva yekudzidziswa.
Uku kukwirisa kwepakati kwekudzidziswa?
Yakakwira-yakasimba nguva yekudzidzira kana HIIT (Yakakwira yakasimba nguva yekudzidzira) inzira yekudzidzira, iyo nguva dzinochinjanisa dzakakwirira uye dzakadzika simba. Semuenzaniso, unomhanyisa sprint kwemasekondi makumi matatu pane yakatarwa muganho, wobva wapora kwemasekondi makumi matanhatu, uchideredza kumhanya kuenda pakati Uye wozodzokera kukurumidza tempo. Iyi nzira yekudzidzira inoshandiswa zvese musimba, uye kurovedza aerobic. Uyezve, iyo nguva yemutoro unorema inogona kureba kupfuura iyo nguva yekuzorora.
HIIT zvakanaka kune chiyero chekudzidzira, kupfuura nhanho imwechete. Kutanga, iwe unopisa akawanda macalorie nekuda kwepamusoro kupisa. Kechipiri, muviri wako unoshandisa imwe simba kupedzisa kuputika kune simba kwechiitiko. Yakakwira yakasimba nguva yekudzidziswa akati wandei zvakanyanya kushanda kupfuura akajairwa makirasi. Maminitsi makumi maviri HIIT, unogona kupisa anenge akafanana macalorie se20 awa yezvakajairwa makirabhu eerobics.
Mapurogiramu mazhinji azvino uno anoshandisa yakakwira-yakasimba nguva yekudzidzira. Ndosaka vachivimbisa yekukurumidza uye yepamusoro mhedzisiro. Kunyangwe hafu yeawa pazuva inowanzo kukwana kuti ivandudze fomu yavo kwemwedzi 2-3. Asi zvakakosha kuti unzwisise kuti kumira nekudzidziswa kwakadaro kunogona chete kukwana mumuviri wevanhu. Saka kana iwe uri kutanga, hazvidiwe kuti utange kuita chirongwa cheHIIT nekukasira. Tinokukurudzira kuti utarise: Yepamusoro yakanakisa yekudzidzira kwevanotanga.
10 mabhenefiti eHIIT: yakakwira yakasimba nguva yekudzidziswa
1. Munguva yekukwirira kwepakati kudzidziswa kwakapiswa kakawanda mamwe macaloriepane kugara uchiita cardio. Izvi zvinokonzerwa nekukwira kwepamusoro uye bonnguva yakareba inoda simba.
2. Kuburikidza neHIIT iwe unenge uchinetseka kupisa mafuta nenjodzi diki yekurasikirwa musungo. Kusiyana neakajairwa maekisesaizi eerobic.
3. Mukuwedzera, iwe uchapisa macalorie e 24-48 maawa mushure mekudzidzira. Kubudirira kwekudzidza kunowedzerwa zvakanyanya.
4. Kudzidziswa uku kunobatsira kukura kutsungirira, sezvo iwe usiri mune yekunyaradza modhi, uye pamugumo wezvavanogona.
5. Vazhinji vanotanga kukanda mutoro ye tedium uye monotony. Nguva yekudzidzira haina kumbofinha uye inosemesa.
6. Muviri wakanyanya kuoma kuchinja kumabasa akadaro. Yakajairwa cardio kurovedza mushure memashure mana kusvika mashanu haisisina basa rakafanana. NeHIIT iwe unozogona kudzivirira kudonha mhedzisiro.
7. Unenge uchida nguva shoma, kuti uwane zvakazara muchidzidzo. Semuenzaniso, mune iyo Insanity Max 30 kunyangwe hafu yeawa yakakwana kuzadzisa chinangwa.
8. Kutenda kukwirisa kwekudzidziswa kwenguva, iwe unovandudza metabolism yako, unoderedza njodzi ye mahwendefa uye kumira mumhedzisiro.
9. Rudzi urwu rwemutoro runogona kushandiswa kune chero chiitiko: kumhanya, kusvetuka, kutamba pa ellipsoid, stepper, yakamira bhasikoro. Chinhu chikuru ndechekutarisa mashandiro anoita kupomba.
10. HIIT inowedzera kunzwisisika kwemuviri wako ku insulin. Izvi zvinobvumidza kushandiswa kwakanyatsonaka kwemakabhohaidhiretsi sechinhu chinopa simba panzvimbo pekutumira mumafuta ane mafuta.
Sezvauri kuona, kuita yakakwira-yakasimba kusimbisa nguva yekudzidzira kunonyanya kushanda pakurasikirwa kwehuremu. Munguva shoma yenguva iwe unowana zvakawanda mhinduro yemhando. Exercise zvirongwa zvinoenderana neHITT, uye nekuvandudza muviri wavo.
From nyore HIIT kudzidzira ita chokwadi chekuedza: 10 Minute Solution naLisa Kinder.