HIIT (HIIT): iyo mabhenefiti uye zvinokuvadza, kushanda kweanodzikisira maficha ezvidzidzo

Mazhinji masimba esimba emitambo uye mitambo yehutano, yakaburitswa kamwe kubva kune imwechete sosi, yakakamurwa ikozvino kuita hova zhinji. Mitambo-nzira yekufunga haina kumira, inogara ichipa matsva matsva uye system kudzidziswa. Dzimwe dzenzvimbo idzi dzinozivikanwa zvakanyanya, mazhinji maitiro avo uye mazita ehurongwa pamiromo yemunhu wese. Mumwe muenzaniso wakanaka ndeye crossfit, yatakatonyora nezvayo kare.

Imwe nzira inozivikanwa yekudzidzira iyo yakave yakakurumbira nekugona kwayo kwepamusoro uye kuuraya kuri nyore - iyi HIIT (kana eng. HIIT). Iyi yekudzidzira system ndeimwe yeakanyanya nzira dzinoshanda dzekutsva mafuta panguva imwe chete, kusimbisa mhasuru nekusimudzira kutsungirira.

Sezvaungave iwe uchiziva, chimwe chezvinhu zvakaomesesa zvinhu kana uchiedza kudzikisa huremu kuwana muyero pakati pokurasikirwa uremu uye kuchengetedza mhasuru Uye izvi zvinoita zvisingaite kuzadzikisa kana iwe ukaita zvakajairika cardio Workout. Nepo HIIT-yekurovedza muviri-semuenzaniso, kune yakanyanya mafuta kupisa nekushomeka kurasikirwa kwemhasuru. Ngatinyatso tarisei pazvinhu zvese zvine chekuita nekushandisa, maficha uye kushanda kwemakirasi eHIIT.

Ruzhinji ruzivo nezve HITIT-kudzidzira

Zvino, HIIT inomiririra yakakwira yakasimba nguva yekudzidzira (eng. Yakakwira-Kusimba Kupindirana Kudzidziswa - HIIT). Iyo sisitimu yekudzidzira, iyo yekutanga pfungwa yekuti iko kuchinjisa kwepasi-kwakasimba kurovedza muviri (aerobic) uye kwakanyanya kusimba kurovedza muviri (anaerobic). Kwete yekusavhiringidzwa neHIIT uye mimwe mitambo munzira yeWIT (yakanyanya kudzidzisa kudzidzisa), iyo inosanganisira kushandiswa kwemahara ekuremerwa eiyo diki kana yepakati nhamba yekudzokorora. Iyi nzira mbiri dzakasiyana dzemitambo ine zvishoma zvakafanana.

Iko kukosha kweHIIT (HIIT) inosanganisira mukubatanidza muchirongwa chimwe izvo zviviri zvinoita senge zvakapesana sarudzo dzekudzidzira kunetseka: aerobic uye anaerobic. Kwechinguva chipfupi chenguva, muviri unodarika muganho weaerobic, tinopinda munzvimbo yeanaerobic; munguva ino pane kudyiwa kwakanyanya kwemakabohydrate semafuta. Uku kukwirira kwakapfupika kwenguva pfupi (10-15 masekondi) uye shanduko kuenda kune imwe nguva aerobic yakadzika-yakasimba masosi, ayo anowanzo gara akaverengeka akareba; yakatopedza mafuta.

Yepamusoro-simba basa rekutakura, kozoti nguva yekudzika kwakadzika, ipapo kukwirira kwakasimba zvekare nezvimwewo, nekuti kudzidziswa kunodaidzwa kunzi "chinguva". Uye zvakare, iko kudzidziswa kwakadai kunogara kuripo kudziya-uye kunowanzo kutambanudza. HIIT inogadzirisa dambudziko risingaperi kune chero munhu anoda kuvaka mhasuru: maitiro ekuisa mune yako chirongwa cardio Workout pasina kukanganisa pane iro simba uye mhasuru yemhasuru.

Sezvineiwo, hunyanzvi uhu hwakagadzirwa makumi emakore apfuura, asi hwakave hwakakurumbira munguva pfupi yapfuura.

HIIT iri nani pane cardio?

Iyo hunyanzvi hweHIIT, nekuda kwayo kwakanyanya kusimba chinhu, inotanga mashandiro emagetsi emuviri, ayo anoenderera kwemaawa makumi maviri nemana mushure mekudzidzira. Iyo inokonzeresa zvakanaka mitezo mumuviri munzira dzakasiyana siyana - uko kurasikirwa kwemafuta uye General kusimbisa kwetsandanyama nematomu, uye kuwedzera kutsungirira, zvese aerobic uye simba.

Kuchena kweaerobic kurovedza muviri saka kwenguva refu mhedzisiro haigone kuzvirumbidza, mafuta anopiswa chete panguva yekudzidzira chikamu, asi kwete mushure. Zvinoitika kuti HIIT inopa kuparadzwa kwemafuta nguva dzose uye mukudzidziswa, uye panguva yepashure-pabasa kupora nekubatanidza kugona senge maekisesaizi uye kudzidziswa kwesimba. HIIT haingoshanda chete pakurasikirwa nehuremu, asi zvakare inopa yakakosha nguva yekuchengetedza kana ichienzaniswa neiyo imwecheteyo cardio Workout: 30-mineti yekurovedza muviri paHIIT - ichi chiito chakareba kwazvo.

Uye zvakare, iyo chaiyo aerobic kudzidziswa ine yakashata divi. Kuputsika kwemafuta kwaanokonzeresa, kuita kwacho simba-simba, simba rakawanda rekuti muviri unogona kuwana kusanganisira "kupambadza" nyama dzemhasuru (ndosaka vamhanyi vemujaho wemujaho vari "shrunken" mhasuru). HIIT haina ichi chinetso, pane kudaro, icho inobatsira mukusimbisa uye kukura kwemhasuru, zvinozovandudza kunaka kwemuviri wako. Uye zvekare, kurovedza muviri kweHIIT kuwedzera hunyoro hwemuviri kune insulini, iyo inotungamira mukushandisa kwakasimba kwemakabhohaidhiretsi ayo angangoita mafuta.

Zvakanakira kudzidziswa kweHIIT:

  • HIIT kudzidziswa inokwana katatu inoshanda zvakanyanya maererano nekupisa mafuta kupfuura zvakajairwa cardio Workout panguva ine mwero kumhanya.
  • Iwe uchapisa macalorie nemafuta kwete chete panguva yeHIIT Workout, asi mukati maawa makumi maviri nemana mushure mekupera.
  • HIIT inobatsira mukusimbisa uye kukura kwemhasuru.
  • Uine HIIT iwe unodzora huremu nekuda kwemafuta, kwete mhasuru, zvinozovandudza hunhu hwemuviri wako.
  • HIIT inobatsira kusimbisa tsandanyama yemoyo uye inovandudza iyo yemoyo system (vanhu vane hutano).
  • Kurovedza maitiro eHIIT kunobatsira kukudziridza simba uye kutsungirira panguva imwe chete.
  • HIIT inomhanyisa metabolism uye inowedzera kukura kwehomoni.
  • Kudzidzisa HIIT kunogona kudzikira uremu, pasina kushandisa kweimwe yekuwedzera michina yekugwinya.
  • HIIT Workout ipfupi munguva kupfuura cardio Workout, uye nekudaro inoshanda.
  • Workout HIIT inowedzera insulin senzwi, inotungamira kune yakasimba kushandisa macarhydrate.

Kukuvadza uye kupesana HIIT

Kunyangwe paine mabhenefiti akati wandei eHIIT, ino yekudzidzira sisitimu haina kukodzera kune wese munhu. Iyo nzira yeHIIT yakanaka kuomarara, kunyanya kune yemoyo system, uye ine akati wandei zvinopesana:

  • Iwe haugone kuita HIIT kune vanhu vane matambudziko akasiyana ehutano eiyo yemoyo system.
  • Vanhu vakafutisa, vane huwandu hwakakosha hwemafuta iwe unofanirwa kutanga nedzimwe nzira, dzakapfava dzekudzidzisa, uye uchingosvika kune imwe fomu yemuviri, yakagadzirirwa HIIT. Zvikasadaro, iwo mukana wekuremedza moyo wemasisitimu nekuda kwehukuru hwemuviri.
  • Zvakare, haugone kutanga makirasi kuHIIT vanhu, kunyangwe uine ruzivo rwemitambo, asi parizvino vari muchimiro che rastrineobola. Kutanga iwe unofanirwa kuwedzera kana zvishoma kudzosera chimiro (kunyanya aerobic kugona) uye mushure meizvozvo kutora HIIT.

Simbisa zvakare, chitsva chaizvo kumutambo wekuita HIIT zvinopesana kuti utange kudzidzira unodiwa humwe ruzivo rwemitambo uye chimiro chinopfuura chemuviri., kunyanya maererano neshiviriro yemoyo uye masisitimu ekufema.

15 Minute Mafuta Kupisa HIIT Workout | Hapana Zvishandiso | Muviri Mudzidzisi

Kuti zvienderane Workout HIIT

HIIT kurovedzwa kwakakodzera kune vese varume nevakadzi vanoshuvira kukurumidza kubvisa mafuta nekuvandudza mamiriro emhasuru uye kugwinya kwemuviri. Vatambi vanotanga kudzidziswa mune ino sisitimu vanofanirwa kuve nehumwe ruzivo rwemitambo uye zvakakwana-zvakarovedzwa zvemoyo system. Uye zvechokwadi hapafanire kuve nezvinetso nehutano hwemwoyo, kufutisa uye kukuvara kusingaperi - maitiro acho akaomarara.

Kuita HIIT ndeyeavo vanoda:

HIIT yekuremerwa uremu uye uremu manejimendi

HIIT inzira inoshanda kwazvo yekupisa mafuta - pachokwadi ichi chinangwa chakaiswa nevakagadzira pakutanga, uye ndicho chikuru. Iwo musimboti weHIIT maererano uremu-kurasikirwa hwatove hwatsanangurwa pamusoro. Aerobic uye anaerobic mitoro inoshanda mukubatana kwemetabolism inokonzereswa inokonzereswa panguva dzekupamhidzira-nhanho inobatsira mukuvandudza kugwinya kwemuviri uye kudzikisa mafuta emuviri mumazuva asina kudzidziswa.

Mhedzisiro yeimwe ongororo yakaitwa muCanada muna 1994 ikaenderera kwemavhiki makumi maviri rinodzora boka raishanda kuHIIT rakarasikirwa ne9 (!) kakapetwa mafuta kupfuura iro boka rinoita rakajairwa cardio.

Mhedzisiro yeHIIT yekudzidzira mhasuru

Yekudzidzira maitiro HIIT ine mhedzisiro pane kuoneka kwayo kwetsandanyama, uye mamiriro emitambo, zvakapihwa zvedi kuti avo vanodzidziswa vasingafarire "yakachena" simba rakanyanya sekusimudza simba, uye mazhinji mhasuru hypertrophy, sekuvaka muviri. Vazhinji vanomhanyisa (vanomhanya kwemamafupi mafambiro) vanotaridzika zvakanaka zvemitambo, chinova chisimbiso chisina kunangana chekuti mutoro wakafanana neHIIT inoshanda mukusimudzira mhasuru.

Kune avo vatambi avo, mune yavo HIIT-kudzidziswa vanoda kutarisa pamhasuru, pane zvirongwa zvine simba rerereka, izvo zvinovandudza simba kutsungirira kwemhasuru uye zvichikonzera kuwedzera kudiki mumhasuru. Kuumbwa kwezvirongwa izvi kunosanganisira kurovedza muviri pamwe nezviyereso: kettlebells, dumbbells ehuremu huremu, kusanganisira zvakadaro, isimba uye masonboro sevakafa.

Rutsigiro mhasuru dzinovandudzawo nekuda kwekurasikirwa kwemafuta.

Workout HIIT

Iyo generalized scheme ye "avhareji" Workout yeHIIT, pasina kufunga nezvehunyanzvi (yakawanda cardio kana yakawanda simba rekudzidzisa) seinotevera:

  1. Dziisa (chinguva 5-10 maminetsi).
  2. HIIT kudzidziswa, iyo inoumbwa nezvinhu zviviri: wepamusoro-simba mutoro uye wakaderera-kusimba kurovedza muviri. Zvinhu zviviri izvi zvinotenderera pamwechete. Inogona kushandiswa kune ese mativi echiitiko chimwe chete. Semuenzaniso, iyo bhasikoro iwe yaunotanga kuda kukwirisa, uchiedza nepavanogona napo (chikamu chakasimba), ipapo chinhu chimwe chete, asi zvine simba zvine mwero, zvichideredza kuramba kusvika padiki (chikamu chakadzika chikamu). Imwe sarudzo: chikamu chepamusoro-soro chekuita kubvuta kwe16 kg kettlebell, uye kungozorora kwakadzika-kusimba; muviri, kuyedza kubata mweya wake uye kuzvimutsidzira pachako unopinda muchikamu chakadzika chemasimba; kwobva kwatanga kutenderera.
  3. Sunga uye kutambanudza (nguva gumi maminitsi).

Iyo yakazara iyo nguva yeiyo HIT Workout inowanzo kuve maminetsi gumi nemashanu kusvika makumi matatu kusanganisa kudziya-uye kutonhorera-pasi. Kune avo vari kungotanga kurovedza muviri kune HITIT iyo inguva yeiyo yakasimba-yakasimba nguva ndeye 15-30 masekondi ekudzika kwakasimba 10-15 zvakapetwa. Nekuvandudzwa kwechimiro chemuviri chenguva yeiyo yepamusoro-yakasimba nguva inogona kuwedzera uye kudzikira-kusimba kuderera.

Tapota ona kuti kuwanda kwekudzidziswa HIIT hakufanirwe kupfuura 3-4 nguva pasvondo. Kuwedzera kwakawanda kurovedza muviri kunokanganisa iyo yemoyo system uye yeCentral nervous system. Iyo yekupedzisira inogona kukonzeresa-kudzidziswa, uye General kushushikana.

Kukarukureta kupomba zvazvingava

Kukoshesa kwakakosha iwe kwaunofanirwa kuita usati watanga kudzidzisa HIIT ukuru hwepulse. Kurova kwemoyo panguva yekukwirisa chikamu kunofanirwa kuve 80-90% yehurefu; yakaderera-kusimba - 60-70%.

Tora nhamba yakatarwa ye0.7, tinowanza zera remumhanyi, tobva tabvisa iyo inoguma nhamba kubva panhamba 207. Mhedzisiro ndiyo yakanyanya kurova kwemoyo kwemunhu. Iyo inogona kushandiswa kuverenga iyo inoshanda rhythm: 80-90% yeiyo nhamba yeakanyanya kusimba chikamu (vanotanga havafanirwe kukwidza kupomba kwakakwirira kupfuura 80%), 60-70% yezasi-yakasimba. Sezvinoonekwa kubva kune ruzivo rwunoratidzwa, pasina kuzvidzora muHIIT chero kupi.

Semuenzaniso, zera makore makumi matatu nemashanu: 35 - (207 * 0,7) = 35 kurova paminiti (yakanyanya kurova kwemoyo). Saizvozvo, panguva yeHIIT inofanirwa kutevedzera inotevera kurova. 146-165 BPM yeiyo yakanyanya kusimba chikamu, 110-128 kurova paminiti kune yakadzika simba chikamu.

Matipi evanotanga kuHIIT

Zvitsva zvitsva kumutambo HIIT zvinopesana, zvambotaurwa pamusoro. Naizvozvo, ese eanotevera matipi evanotanga muHIIT:

  1. Dzidza kuzvidzora pakutanga uye kunyanya kurovera kunobatsira pakuverenga kwekudzidziswa kusimba. Nezvinangwa izvi, unogona kushandisa fitness tracker kana moyo rate monitor.
  2. Dai iwe waizoita iyi yekudzidzira dhayari, iwe unowana icho. Nyora pasi chimiro chekudzidziswa, chinguva uye hazvo, kana uchinge wapinda mukurasikirwa kwemafuta, huremu (zviyese iwe kamwechete pasvondo) uye huwandu hwemuviri.
  3. Wedzera mutoro wekudzidzira zvishoma nezvishoma, kuti usakanganisa hutano. Usatange nekukasira hafu yeawa HIIT marathoni ane huwandu hwakawanda hwekurovedza muviri.
  4. Panyaya yekushandiswa kwemidziyo yemitambo uye akasiyana maekisesaizi (semasimba emitambo yeHIIT), gadzirira matemba ese pamberi, panguva yekurovedza kuita izvi zvichatemwa kamwe. Kunyangwe zvirinani, kana iwe ukawana maekisesaizi kuti aitirwe, semuenzaniso, tsvimbo imwechete yehuremu hwakaenzana.
  5. Musiyano mukurovedza chinhu chakanaka, asi usachishandise zvisina kunaka. Kuita mukati mevhiki zvakawanda zvakasiyana uye zvakanyanya kujairira kurovedza muviri hazvishande.
  6. Asi isu hatifanire kutarisa pamitambo imwechete, kuyedza kuyedza masystem akasiyana, kusanganisira akasiyana masisitimu ekugwinya. Uye zvakare, iwe haufanire kudzikamisa yako kudzidziswa chete ako aunofarira maekisesaizi kuti ubudirire mhedzisiro, iwe unofanirwa kubuda kunze kwenyaradzo zone.

Mhando dzekudzidziswa kweHIIT

Maekisesaizi iwe aunogona kudzidzisa nenzira yeHIIT, akasiyana kwazvo: unogona kushandisa yakachena maekisesaizi (kumhanya, Biking, yakamira bhasikoro), kurovedza muviri uine wega huremu hwemuviri (squats, Push-UPS, dhonza -UPS), plyometric Exercises (mijenya yekusvetuka). Iwe unogona zvakare kusanganisira HIIT yekudzidzira kurovedza uine emahara masimbi nekusimbisa pane kukura kwesimba kutsungirira: ine dumbbells, mabhero uye kettlebhero. Zvese izvi HIIT-maekisesaizi iwe unogona kusanganisa iko kurovedzwa munzira dzakasiyana.

Nekudaro, muHIIT mune maviri makuru mhando dzekudzidzira. Rudzi rwekutanga, nekusimbiswa mukuvandudzwa kweaerobic kutsungirira. Nesisitimu iyi iwe unogona kuita uchishandisa Jogging kana kusvetuka kurovedza muviri, uye kurovedza uine huremu hwako. Rudzi rwechipiri - nekusimbisa kukudziridzwa kwemhasuru uye kuzorora kwemuviri. Pano chinokosheswa chichava zviitwa zvine huremu uye simba zviitwa nehuremu hwako. Iwe unogona kusanganisa akasiyana siyana ekurovedza muviri simba uye aerobic mune zvakasikwa, uchitarisa kune kwavo kugona uye zvavanoda.

Musiyano wemhando mbiri dzekudzidzira mune zvinotevera: simba HIIT zvikamu microtrauma zvinogadzirwa nemhasuru fibers zvine simba zvakanyanya, uye kana zvirizvo, saka nguva yekudzosa yaida zvimwe. Kana aerobic HIIT inogona kudzidziswa kusvika kanokwana kana pasvondo, huwandu hwesimba dzimwe nguva hunodzikiswa kusvika pa4 (pano, zvakare, pane nyaya dzinokakavara, mamwe maMethodist anotenda kuti shanduko dzakakomba dzesimba mumuviri dzinoda hushoma hwekurovedza katatu).

Muzviitiko zvakawanda, kumanikidza iyo nguva yekurovedza muviri muGeneral, uye zvakasiyana chikamu chepamusoro-chakasimba chichava chakaderera zvishoma.

Workout zvirongwa HIIT

Mienzaniso yekugoverwa kwenguva yekudzidzira zvichienderana nechinangwa chikuru chekudzidzisa:

  1. Simba uye massoniana kudzidziswa. 2-3 nguva pavhiki, 5 kutenderera: 10-20 masekondi e-high-intensity phase (maekisesaizi ane inorema "simbi"), 2-3 maminetsi ekuderera kwesimba (unogona kushandisa kukurumidza kufamba).
  2. Kudzidziswa pane simba uye aerobic kutsungirira. 3 nguva pasvondo, mashanu kusvika masere masekondi: 5-8 masekondi enhanho yepamusoro (semuenzaniso, kurovedza muviri), 20 kusvika 30 masekondi mashoma kusimba (semuenzaniso, chibooreso chemagetsi).
  3. Kudzidzira kurasikirwa kwemafuta. 3-4 kanomwe pasvondo, mashanu kusvika masere masekondi: 5-8 masekondi echikamu chepamusoro-simba, 10-30 maminetsi ekuderera kwakadzika (yakanaka sarudzo - kumhanya + Jogging).
  4. Kudzidzira kungo chengetedza chimiro. 3 nguva pasvondo, 4-5 masekonzi: 10-20 masekondi epamusoro-simba chikamu, 30-40 masekondi ekudzika kwakasimba (unogona kushandisa chero plyometric kurovedza muviri, semuenzaniso, kusvetuka tambo mune yakakwira uye yakaderera tempo; simba rekuita + cardio-kurovedza muviri).

Ehezve, izvi zviyero zvakanyanya zvakajairika, mukuita, isingaverengeke sarudzo.

Chikafu kana uchiita HIIT

Kudzidzisa HIIT uye kupisa mafuta zvine mutsindo hazvireve kuti uzviite nenzara, pane zvinopesana, unofanirwa kudya zvine mutsindo, kuwana zvakakwana mapuroteni, mafuta uye makabhohaidhiretsi. Chikafu chemutambi anoita HIIT chinofanira kunge chakaringana, zvinodikanwa kuti muviri ugamuchire mapuroteni akakwana uye macarbs ekushanda kwakakodzera. Kuita HIIT uchitsanya hazvina kunaka.

Munguva yekurovedza muviri, kuoneka kwekuoma mumuromo nehuro iwe unogona uye unofanirwa kunwa zvidiki zvidiki (diki - hombe huwandu hwemvura yaizoremedza iyo yemoyo system).

Pashure pemaminitsi 30-40 mushure mekudzidzira kunwa puroteni inozunungusa. Zvakanaka, kana iri whey protein. Zvadaro, mushure memaawa 1.5 mushure mekudzidzira kudya kwakakwana - zvichida nyama kana hove nemiriwo nemichero. Zvose izvi zvinofanira kunge zviri zvitsva, kana kuti zvakabikwa (asi kwete zvakabikwa).

Zvinokurudzirwa kushandisa mafuta ekupisa zvinowedzera (semuenzaniso, caffeine), multivitamins, BCAAs, L-carnitine.

Chokwadi chinonakidza: kana kudzidzisa HIIT hakurambidzwe nguva nenguva kudya chikafu "chisina hutano" (chikafu chinokurumidza, nezvimwewo). Kubudirira kwekudzidziswa ndekwekuti zvese "zvinopisa" pasina chakakomba chakakanganisa mhedzisiro. Asi, hongu, kana iwe uchida kudzikira uremu, zviri nani kuti usashandise zvisina kunaka.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Zvikanganiso zvekutanga kana uchidzidzisa HIIT:

  1. Uchishandisa zvakanyanya kudzivirira odnosemjannyj kurovedza kana uchidzidzira nezviyereso. Simba ravo remagetsi harina kukwana, zvirinani kuita sarudzo yekufarira mnohosloinykh basic movement.
  2. Yakarongedzwa yakakwira-yakasimba chikamu chekudzidzira uye, semhedzisiro, kurasikirwa kwesimba. Hapana chikonzero chekuita yakakwira-simba chikamu chakareba kupfuura makumi matatu masekondi.
  3. Kwete kuzorora zvakakwana pakati pekushanda. Kumwe kudzidziswa uye kuyedza pamazuva asiri ekudzidzisa kuronga majeki, nezvimwewo, kuchikurudzira neizvozvo kuitira kupisa kwemafuta kunoenda nekukurumidza. Izvi zvakaipa, mhasuru uye CNS haizokwanisi kupora kubva pakurova kunetsekana, kuti iwe ugone kutsvedza.
  4. Iko kushomeka kwekudziya uye kutonhora pasi kurovedza muviri.
  5. Kukurumidza kuwedzera kuwedzera kwemutoro. Kuti uwedzere kuoma zvishoma nezvishoma.
  6. Kubviswa kwekurovedza muviri panguva inotevera. Makirasi emangwanani kuHIIT anonyanya kushanda maererano nekupisa macalorie.

Mibvunzo nemhinduro nezve HITIT kurovedzwa

1. HIIT inoshanda zvakadii pakurasikirwa nehuremu?

Ehe, HIIT inoshanda kwazvo sisitimu yekuzadzisa huremu inodarika mwero wemafuta unopisa wenguva dzose cardio Workout pamhedzisiro yezvidzidzo zvakasiyana mu4-9 nguva.

2. Zvinoita here kudzidzisa HIIT mazuva ese?

Kwete, chero zvakadaro, izvi zvinotungamira kumatambudziko neiyo yemoyo system uye kuwedzeredza. Iyo yakakwana nguva yekudzidziswa pane ino sisitimu kazhinji ndeye katatu pavhiki (mune zvimwe zviitiko, unogona kuwedzera kusvika ku3). Kutanga, mhasuru, kugamuchira kukuvara kudiki panguva yechikamu chakasimba chekudzidzisa kunoda nguva yekupora. Chechipiri, iko kudiwa kwekuzorodza hunyanzvi system.

3. Zvirinani kuita cardio Workout kana HIIT?

Kana icho chinangwa chiri chekuzadzisa chiyero chakaringana pakati pekutsva kwemafuta uye kuwana yakanaka mhasuru chimiro, saka HIIT ndiyo sarudzo yakanakisa, inoshanda zvakanyanya kupfuura cardio.

4. Ini ndinofanira here kuita cardio kana iwe uri kuita HIIT?

Kwete, hazvisi chete zvisingabatsiri, asi zvinokuvadza. HIIT mune yayo mhedzisiro inodarika iyo inogona kubatsirwa yekugara uchishanda cardio. Kune rimwe divi, yakawedzera cardio inotadzisa kupora mushure meHIIT, ichadzikisira mhedzisiro uye inogona kutungamira mukunyanyisa uye matambudziko emoyo.

5. Chii chinosiyanisa HIIT nekudzidzira pa "TABATA Protocol"?

Training Protocol TABATA ndiyo imwe yemhando dzakasiyana dzeHIIT. MuTABATA vakatsanangura zvakajeka zvikamu zvehukuru: masekondi makumi maviri enhanho yepamusoro, masekondi gumi ekuzorora. Kune mairi masekonzi akadaro, saka imwe TABATA kutenderera maminetsi mana. Yakadaro 20-mineti kutenderera inogona kuve shoma. TABATA ndechimwe chedzidziso inonyanya kufarirwa yekudzikisa huremu.

Verenga zvimwe nezve TABATA

6.Ndingaite HIIT kana iwe uri kushanda pahuremu?

HIIT - kwete kuvaka muviri. Iyi nzira inogona kuwedzera simba uye mhasuru vhoriyamu, kunyanya avo vasina kubata ne "iron" uye kudzidziswa kwesimba. Asi kukura uku kunoenzaniswa nekuvaka muviri kunenge kuri pakati nepakati, kune simba retsandanyama hypertrophy sevamiriri vemuviri vanoita HIIT pane isingashande.

Workout HIIT munzira yemagetsi (kushandisa masimbi uye huremu hwemuviri wako) kunopa huremu hwepakati nepakati - zvisinei, kudzidziswa mune ino sisitimu, kazhinji kazhinji kwete iyi mamiriro kugutsikana. Ndiani asina kugutsikana, avo vanosarudza kuvaka muviri.

7. Maitiro ekubatanidza HIIT uye kudzidziswa kwesimba?

Sarudzo yakanakisa ndeye kudzidzisa HIIT munzira yemagetsi, bhenefiti iyi nzira inopa mukana. HIIT inokudziridza yakanaka simba kutsungirira uye ine simba simba. Nekudaro, kuti uve wakasimba sevapambi vemagetsi uye varefu, kuita HIIT hazviite - iyi sisitimu yekusimudzira kwesimba simba haina kuitirwa.

Kana iwe uchida kusanganisa kudzidziswa kwesimba pane mhasuru kukura uye HIIT kudzidziswa, zvirinani kuvaparadzanisa mumazuva akasiyana. Semuenzaniso, katatu pavhiki uye ita huremu kudzidzisa ka3 pavhiki HIIT.

Muenzaniso weHIIT Workout yekudzora uremu

Tinokupa iwe HIIT kudzidziswa kumba kwekureruka uremu. Muchiitiko ichi iwe unoshandura kukwirira kwakadzika uye kwakadzika kusimba nguva yekupisa mafuta uye nekutaurisa muviri. Kune makirasi hauzodi yekuwedzera mimwe michina. Iyi purogiramu yakagadzirirwa vadzidzi vepakati nhanho.

Yakatumirwa HIIT svondo ine matatu maround. Denderedzwa rega rega rinotora maminetsi manomwe. Iwe unozoshandura maekisesaizi emutoni wemuviri mune yakadzika yakasimba nhanho (45 masekondi) uye cardio kurovedza muviri pakukwirira kwakanyanya kumhanya (15 masekondi). Cardio kurovedza muviri kweimwe denderedzwa inodzokororwa. Iwe unofanirwa kuita cardio kurovedza kwemasekondi gumi neshanu mune yakanyanya inogoneka wega kumhanya.

Chirongwa chekuuraya chega chega kutenderera:

Zvekare simbisa kurovedza muviri pamwe neicho chinhu. Semuenzaniso, mukutenderera kwekutanga iwe unotanga kuzadzikisa masekondi makumi mashanu neshanu "Squat" pamwero wepakati, ipapo masekondi gumi nemashanu anoita "Kusvetuka kubereka maoko nemakumbo kusvika" pazinga repamusoro, wobva waita masekondi makumi mashanu e "Push-UPS" pakumhanya zvine mwero. , ipapo masekondi gumi nemashanu anoita "Kusvetuka kubereka maoko nemakumbo kune" chiyero chakanyanya, nezvimwe.

Izvo zvakasara pakati pekurovedza muviri hazvina kupihwa. Zororo pakati pekutenderera iminiti. Iyo yakazara iyo nguva yekudzidzira isina kudziya-kumusoro uye inotonhorera-pasi - ingangoita maminetsi makumi maviri nemashanu. Kana iwe uchida kuwedzera kurovedza muviri, dzokorora yega yega kutenderera kaviri. Kana iwe uchida kudzidzira kudzidziswa, deredza huwandu hwezviitwa kana kutenderera. Kana chero kurovedza muviri kuchikuita kuti usanzwisisike, saka chinja kuti ugone kana kutsiva.

Zve stopwatch iwe unogona kushandisa iyo vhidhiyo timer pane youtube:

Sezvo iwe uchigona kuomesa iko kurovedza:

Workout kune vanotanga kumba

Round rekutanga

Cardio kurovedza muviri: Kusvetuka kubereka kwemaoko nemakumbo (dzokorora iyo yekutanga yekutanga kutenderera maererano nechirongwa chakatsanangurwa pamusoro).

Kudzidzira 1: Squat

Exercise 2: Push-UPS (unogona kuita Push-UPS pamabvi)

Kana Push-UPS pamabvi

Kudzidzira 3: Lunge (gumbo rerudyi)

Kudzidzira 4: Lunge (gumbo reruboshwe)

Kudzidzira 5: Anokanganisa mutambo

Kudzidzira 6: Bhiriji rine gumbo rakasimudzwa (gumbo rerudyi)

Kudzidzira 7: Bridge rine gumbo rakasimudzwa (gumbo reruboshwe)

Raundi repiri

Cardio kurovedza muviri: Achimhanya nekukwiridzira achisimudza mabvi ake (iyo inodzokorora iyo yese yechipiri kutenderera zvichienderana nechirongwa chakatsanangurwa pamusoro).

Kudzidzira 1: Sumo squat

Exercise 2: Kufamba mubhawa

Kudzidzira 3: Reverse lunge (gumbo rerudyi)

Kudzidzira 4: Reverse lunge (gumbo reruboshwe)

Kudzidzira 5: Kukwira Gomo

Kudzidzira 6: Kurutivi lunge (gumbo rerudyi)

Kudzidzira 7: Kurutivi lunge (gumbo reruboshwe)

Rutivi rwechitatu

Cardio kurovedza muviri: Kusvetukira kumafaro (iyo inodzokorora iyo yose yechitatu kutenderera sezvatsanangurwa pamusoro).

Kudzidzira 1: Squat pagumbo rimwe (gumbo reruboshwe)

Kudzidzira 2: Squat pagumbo rimwe (gumbo rerudyi)

Kudzidzira 3: Iyo Dhivha

Kudzidzira 4: Plank-dandemutande

Kudzidzira 5: Diagonal mapapu (gumbo rerudyi)

Kudzidzira 6: Diagonal mapapu (gumbo reruboshwe)

Kudzidzira 7: Iye Anoshambira

Onawo:

Yekureruka kurasikirwa, Kwemberi kweNguva yekudzidzira, Cardio Workout

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