HIIT (High-intensity Interval Training) ndi njira yophunzitsira yothamanga kwambiri, yomwe ndi kubwereza kuzungulira kwa "zochita zolimbitsa thupi kwambiri + zolimbitsa thupi kwambiri" kwa nthawi inayake. Pothamanga, ndikuchita sprint 100-mita ndiyeno jog, komwe ndi kuphatikiza kwa masewera olimbitsa thupi kwambiri.

Chifukwa HIIT njira yophunzitsira iyi idzadya 100% ya mphamvu zakuthupi mumphindi khumi, ndizoyenera kwambiri kuthamanga abwenzi omwe ali ndi maziko ena a masewera kuti aphunzitse, chifukwa kupirira kwathu kwamtima kumakhala kolimba.

Izi kuphatikiza amphamvu ndi ofooka ndondomeko, choyamba, kudya shuga m`thupi, koma posachedwapa ayenera kuwola mafuta kuwonjezera mphamvu, amene amatsimikiza makhalidwe ake kaphatikizidwe aerobic ndi anaerobic thupi, popanda thandizo la zipangizo kapena zida, kuti kukwaniritsa cholinga chofulumira kutentha kutentha komanso kuchepetsa mafuta.

Kafukufuku adawonetsa kuti HIIT imatha kukulitsa kuchuluka kwa kagayidwe kachakudya patatha maola 24 mutatha kuchita masewera olimbitsa thupi, ndiye kuti, bola ngati kusuntha ndi kulimba kwa muyezo, mukamaliza maphunzirowo, usana ndi usiku wonse udzapitilira "kuyaka" oh ~

Langizo lomaliza: hiit ndi njira yophunzitsira chabe, osati njira yokhazikika, nayi mndandanda wazinthu 9 zosavuta komanso zogwira mtima za HIIT zowotcha mafuta.

01 Thandizani ma jacks odumpha nthawi 20

Kutsamira pa, manja ili mwachindunji m'munsi mwa mapewa, chigongono pang'ono akuyese-, pachimake chomangika, miyendo lotseguka ndi kutseka kulumpha, kulumpha ndondomeko m'chiuno mmwamba ndi pansi ang'onoang'ono ngati n'kotheka.

Ngati mukufuna kudzitsutsa nokha, yesani kudumpha jacks motere muli pa thabwa… Ndiwawawa kwambiri! Mubweranso kudzasiya uthenga!

02 Tsamirani ndikukweza mawondo anu modukizadukiza ka 20

Kutsamira, mikono ili pansi pa mapewa, manja ndi mapazi zimathandizira thupi, pachimake kumangiriridwa, chigongono chimapindika pang'ono, bondo likupindika kutsogolo ndikukweza mkati mwendo umodzi kupita pamwamba pa kayendetsedwe kake ndikubwerera kumtunda. mbali.

Kwa othamanga, kuyenda uku ndikothandiza kwambiri pakuwongolera kukhazikika kwa thunthu.

03 Thandizani kutembenuka ndikukankha nthawi 20

Nthawi yoyesa kukhazikika ndi mphamvu yayikulu! Tatsamirani, gwirani thupi lanu mmwamba ndi manja ndi mapazi anu, limbitsani pachimake, pindani mwendo umodzi kumbali ina ndikukankhira pamwamba pa thupi lanu momwe mungathere.

Pokankha, payenera kukhala kugwedezeka kwamphamvu kwa minofu ya m'mimba, ndipo thupi liyenera kupotoza kwathunthu ndi mwendo, pamene maso amatsatira kayendetsedwe ka mwendo woponyedwa; Mwendo ukawongoka, imirirani pang'ono ndikusinthanso mbali.

04 Kudumpha kwautali nthawi 10

Wotopa? Tiyeni tiyese chinachake momasuka kwambiri

Imani ndi mapazi anu motalikirana m’lifupi m’lifupi, tsamira patsogolo pang’ono, gwirani pansi ndi mipira ya kumapazi anu ndi zala zanu, ndipo mutembenuzire manja anu mmbuyo ndi kutsogolo mwachibadwa. Panthawi imodzimodziyo, pindani ndi kutambasula mapazi anu ndi kugwirizana. Pamene manja awiri kuchita kugwedezeka mwamphamvu kuchokera kumbuyo mpaka pamwamba, mapazi awiri mwamsanga kukankhira pansi, ndiye tuck m'mimba, mawondo, kukulitsa ana a ng'ombe patsogolo, kugwedeza manja awiri kuchokera pamwamba pansi, chidendene choyamba. , akatera, pindani mawondo kuti atsatire, kumtunda kwa thupi kumatsamirabe kutsogolo. Ndikofunikira kubweza masitepe ang'onoang'ono mukatera.

05 Tatsamirani ndi kukwera phirilo maulendo 20

Nthawi zonse anati sangathe kuthamanga wotopetsa, tsopano kukuphunzitsani ka zana kuposa kuthamanga asidi phiri sitepe! Kumbukirani pamene mutembenuza miyendo, mumasintha nthawi yomweyo.

Tsamirani ndi manja anu pansi pa mapewa anu. Thandizani thupi lanu ndi manja anu motalikirana ndi mapewa. Wongolani msana wanu ndikumangitsa pachimake. Yendani phazi limodzi m'mbali mwa dzanja lanu. Bwererani kumangiriza ndikuponda phazi linalo.

06 Kukankha mwendo umodzi + kutsogolo ndi kumbuyo kukwawa ka 10

Sekondi khumi ngati ndinu mwamuna! Komabe, Xiaobian angoumirira kukwera kawiri ...

Imirirani ndi mwendo umodzi, pindani pansi mpaka manja anu agwire pansi, ndipo tambani kutsogolo ndi manja anu mpaka ali pansi pa mutu wanu. Pindani chigongono kuchita kukankha-mmwamba kamodzi, pambuyo kuthandizira mmwamba, manja nawonso kumbuyo kuti adzuke, ndi kukweza chidendene tiptoe kamodzi kumbuyo. Samalani kuti musakhudze pansi pamene mukukweza mapazi anu.

07 Ski kudumpha nthawi 20

Kutsanzira malo otsetsereka, kulumpha kumanzere ndi kumanja, kudumpha nthawi yomweyo mkono wogwedezeka, kutembenuka, kukankha nthawi yomweyo mphamvu, mwendo umodzi ukagwa, mwendo wina ukubwerera mmbuyo, manja amagwedezeka mwachibadwa, pambuyo pofika nsonga za phazi lakumbuyo zimatha kukhala bwino. .

Kumbukirani kuti mawondo sayenera kupitirira pamwamba pa mapazi. Yamwani khushoni yofikira ndi mphamvu ya m'chiuno. Kuyenda kumakhala kosavuta komanso kosalala ndi elasticity.

08 Thandizani kukweza m'chiuno nthawi 20

Kutsamira, mikono ili pansi pa mapewa, miyendo yotseguka mapazi m'lifupi-m'lifupi, manja ndi mapazi amathandizira chithunzicho, pachimake kumangiriridwa, mutu mpaka kumapazi ndi mzere wowongoka, kwezani chiuno mmwamba pamene mukukweza mkono umodzi kuti mugwire mosiyana. ng'ombe, nsonga imayima pang'ono kenako ndikusintha mbali.

09 Kwawani maulendo 10 pomwepo

Imani mowongoka, manja ndi miyendo phewa m'lifupi, miyendo yolunjika (ngati kusinthasintha sikokwanira, musakakamize, mawondo amapindika pang'ono), pindani ku chikhatho cha nthaka, manja nawonso kukwawa kutsogolo, kumanja kuli pansi pa chikhato. mutu, kaye pang'ono, pa nthawi imeneyi thupi torso kusunga mzere wowongoka.

Bwererani ndi manja onse awiri. Kwezani manja anu mmwamba ndikukulitsa thupi lanu lonse.

Zina zonse pakati pa kusuntha kulikonse ndi pafupifupi masekondi a 20, panthawi ya ntchito yopepuka, muyenera kusunga kupuma kwanu ndikudikirira kuti kugunda kwa mtima wanu kugwere ndi kayendedwe kotsatira kubwera.