Kana iwe uchibhadhara chero rupiro rwekufungidzira kwemazuva ano, iwe unogona kufunga kuti kukwirira kwekuvhara kwemazuva mashoma ndiyo nzira yega yekushandisa. Uye HIIT inobatsira zvakawanda, kubva pakushanda masimba ese emumuviri ekupisa moto wekoriyori nekuvaka kutsungirira. HIIT kushanda kwakapfupi, kwakasimba uye inogona kuva yakabudirira pakupisa mafuta .
Asi, pane zvimwe zvinetso zvekudzidzisa HIIT.
Kutanga, haugone kuita zvinopfuura zviviri kana zvitatu zvakasimba zvekushanda kwevhiki imwechete kana iwe unogona kukuvara nekukuvara . Kushanda nesimba rakadaro kunokonzera kushungurudzika kukuru pamuviri, mafundo uye, kunyanya, pfungwa. Hazvishamisi zvikuru kushanda pahutano hwakadaro saka iwe unofanirwa kuva nemafungiro pamusoro pemafungiro emamiriro ezvinhu nemhando idzi dzekushanda.
Uye, zvakadini kana iwe usingagoni kuita rudzi urwu rwekudzidziswa? Ko kana iwe uri mutsva pakuita zvekurovedza muviri kana iwe une matambudziko akabatana anodzivirira kukwirira kwepamusoro nekukwikwidza kwekuita basa? Zvichida iwe une kuwedzera kweropa, kukuvara kusingaperi kana kuti haufaniri kuenda kure kure kunzvimbo yako yekunyaradza. Iwe unogona sei kuwana zvikomborero zveHIIT kunze kwekumanikidza zvakasimba? Chimwe chidzidzo chinotaura kuti iwe unogona zvachose nerudzi rwekuvhima inonzi peripheral heart action training kana PHA.
Chii chinonzi PHA?
Peripheral heart action kurovedza inonzwika sechinhu chimwe chaungaita muhofisi yechiremba, asi chaizvoizvo maitiro ekurovedzwa akagadzirwa naDr. Arthur Steinhaus muma1940s.
Pfungwa yePHA yekurovedza ndeyokusimudzira mararamiro ako nekuita maitiro mune imwe nzira kuitira kuti ropa rako rirambe richifamba mumutumbi wako wose.
PHA inonyanya chirongwa chekudzidzisa dunhu chakaguma chichizivikanwa muma1960 apo Mr. Universe, Bob Gajda, akatanga kushandisa rudzi rwekudzidzisa.
Pfungwa iyi ndeyekuti iwe unoita zvidzidzo zvishanu kana zvitanhatu, imwe pashure peimwe, pasina zororo pakati pekufanana neyomuitiro wenguva yekudzidzira kudzidzira. Misiyano ndeyekuti iwe unoshandura pakati pepamusoro muviri muviri uye muviri wakadzika muviri . Ndizvo zvinoita kuti ropa ripararire panguva yose yekugadzirira.
Sezvakawanda zvezviitiko zvinouya uye zvichienda, zvinowanzotanga makumi emakore munguva yakapfuura chete kudzoka kuzere uye kuve yakakurumbira zvakare. Zvinonyanya kuiswa PHA pamepu ndeyekuti vasayendisiti vakange vasina kumbobvira vadzidza migumisiro yePHA kudzidziswa kusvika munguva ichangopfuura apo nyanzvi dzakawanda dzakasarudza kutsvaga pfungwa yokuti PHA kurovedza inogona kunge yakatsiva yakakodzera yekudzidziswa kwemazuva ekudzidzira.
PHA vs. HIIT
Mune chidzidzo chakabudiswa muEuropean Journal of Applied Physiology , vatori vechikamu vakangoerekana vaendeswa kune rimwe boka rekukwirira kwepamusoro kana boka rePHA. Chidzidzo chacho chakatevera mapoka emwedzi mitatu, neboka rimwe nerimwe richiita katatu pavhiki nezuva rezororo riri pakati.
Basa reHIIT rakashanda seizvi: Maminitsi mashanu ekudziya-kuputika mumhepo yakadzika ergometer ndokubva vabuda zvose zvakaoma sezvavaikwanisa kwemaminiti 1, kuteverwa nemaminitsi maviri ekudzikinura. Vanodzokorora izvi zvishanu uye vobva vaita maminitsi mashanu.
Iboka rePHA rakashandisa simba nenzira inotevera: Chest press , extension leg , lat pulldown , hamstring curl , overhead press nemhuru inomutsa . Vakaita 15 reps yega imwe neimwe kufamba pasina zororo mukati, ndokuzorora kwemaminiti 1 vasati vadzokorora dunhu iroro dzimwe nguva dzimwe.
Zviwanikwa? Zvinotoshamisa kuti nyanzvi dzakaona kuti maitiro makuru e-aobobic akavandudzwa zvikuru nePHA kupfuura nehuwandu hweHIIT, kunyange zvazvo vakanga vasingaiti tsika yemagariro ediodio. Vanyori vekudzidza vakatsanangura kuti kushanduka kubva kumusoro kusvika kumadziviriro ekudzidzira muviri kunowedzera kuwedzerwa kweropa kusvika kumigumo-maoko, maoko, makumbo, uye tsoka zvinogona kuvandudza mararamiro ako emasero.
Vanoratidzawo kuti rudzi urwu rwekudzidzira runogona kuva nzira yakakura yokuderedza uremu uye kurwisa kuninipiswa kune vanhu vasingakwanisi kana vasingadi kuita kudzidzisa kwekuvhara kwemashure.
Kakawanda, PHA yekurovedza yakawedzera V02 Max ne8,0 muzana, asi paive ne 18.7 muzana kuwedzera muboka reHIIT. Yakawedzerawo simba mumisungo yakashanda, chifuva, shure, mapepa, makumbo, nemhuru. Kwete chete izvozvo, asi chokwadi chokuti iwe uri kuchinja pakati pepamusoro uye pasi pasi kunoderedza lactic acid , iyo inowanzokonzera kuneta, ichikupa simba rakawanda mukati mako.
Kuumba PHA Yako Kubasa
Kunyange zvazvo chidzidzo chacho chakaita kuti vatori vechikamu vaite masikirini emashini ekugadzirira, iwe unogona nyore nyore kugadzira PHA yako yekuvhima kumba pamba uchishandisa chero chinhu chinobva kumapoka ekumanikidza uye dumbbells kune machutoni uye kettlebells .
Kana iwe uri mutangadzi, rudzi urwu rwekuvhima rungangove rwakanyanya kukunda kupfuura ruzivo rwekudzidzira kwedunhu rekudzidzira kuitira kuti iwe unoda kutanga neine chiedza chakareruka, mashoma masereji, uye maitiro mashoma kuitira kuti urege kudarika.
Kuita purogiramu yako yekuita PHA:
- Sarudza zvidzidzo zvitanhatu, zvitatu zvemuviri wepasi uye zvitatu zvemuviri wepamusoro. Zvimwe zvekudzidzira zvakanyanya zvakasarudzwa zvinosarudza kushandiswa kwemaitiro ekuwedzera maitiro. Somuenzaniso, pushups, squats, migwagwa yemagumisiro, mapapu, biceps curls uye makumbo anokwira.
- Sarudza uremu hwekuita basa rimwe nerimwe rinokubvumira kuti urege kuita zvinopfuura 15 zvakare. Vangangotanga vanga kutanga vasina nheyo kana zvigadziko zvishoma uye zvishoma nezvishoma kushandisa nzira yako kusvika kune zviremu zvakakura.
- Chimwe chikamu chepamusoro uye chemuviri chinenge chichifamba chisina zororo pakati.
- Mushure memutunhu wokutanga, zorora kweminiti kana zvakadaro uye wobva wapedza chikamu chimwe chete kana zvitatu kana iwe uri mutangadzi uye kusvika kune vatanhatu kana iwe wakanyanya kupfuura.
Pasi pane zvakasiyana-siyana zvekushanda zvinokodzera maitiro ehutano akasiyana. Kana iwe uri wekutanga, unogona kutanga nekutanga uye uite izvo zviviri kusvika katatu pavhiki. Kana painova nyore, unogona kuenda kune zvakanyanya kufambira mberi.
Kutanga PHA Workout
Izvi zvinoshanda zvakakwana kana iwe uri mutsva kuti uite zvekuvhima kana kana uchinge wapera zvishoma kubva pawakasimudza zviyero. Endai zviri nyore pazviremba zvekutanga kwekuita basa uye fungisisa zvakawanda pane fomu yako.
Zvishandiso
Chigaro, dumbbells
Sei:
- Kushamwaridzana nemaminitsi mashanu emoto-cardio-inofamba-famba-famba-famba mumba, kumusoro nepamusoro masitepisi, nezvimwewo.
- Tanga neyokutanga muviri wekurovedza muviri uye uite sezvinotsanangurwa. Nenguva isipi enda kumutevedzeri wemuviri unotevera uye upedze izvo zvakagadzirirwa.
- Ramba uchipfuura nepakati penharaunda, uchienzanisa muviri wepamusoro muviri nekudzidzira muviri wepasi, hapana huri pakati.
- Pashure pokunge wapedzisa rimwe dunhu, zorora kwemasekondi makumi matanhatu uye uzadze imwe kune dzimwe mbiri.
- Gara pasi uye tambanudza shure kwekushanda kwako.
- Ita basa iri maviri kusvika katatu pavhiki uye zuva rimwe chete rokuzorora mukati.
| Muviri Wekudzidzira | Lower Body Exercise |
| Rusvingo Pushup - Tarisa rusvingo nemakumbo ruoko rwakareba kure uye rutivi rwepfudzi zvakaparadzana. Tungamira mberi uye isa maoko pamafudzi ekurepa uye mapepa-upamhe zvakaparadzana. Bendai mabheji enyu uye muderedze chifuva kumadziro. Dzokera zvakare uye dzokorora zvekare 15 zvakare. Edza kusatungamira nechinangwa. | Sachigaro Squats - Nechigaro mushure menyu semutungamiri, pfugama mabvi uye muzasi muchikwereti, kutumudza mahudyu zvakare. Hover pamusoro pechigaro, pinda muzvitsitsinho uye simuka. Dzokorora zve 15 zvakare. Ita zvimiso zvekuwedzera. |
| Dumbbell Rows -Hold zviyero uye chidzitiro kubva muchiuno kusvika kune 45-degree angle, kusina uye kumashure. Dzvinza mushure uye tora zvidzitiro kusvika kumutiro muchitsiko chekumhanya. Pasi uye dzokorora zvekare gumi nemashanu. | Nhengo dzeLunges dzakatsigirwa - Mutsindo wakajeka , rutsoka rworutsoka mberi uye rutsoka rworuboshwe kumashure, rinamatira mabvi uye rakanamatira kusvikira pasi kusvikira mabvi ari pamakona anenge 90-degree. Pinda muchitsitsinho kuti umire uye udzokororere zvekudzoka kwechipiri kune rumwe rutivi. |
| Musoro Wepa Press -Stand uye tibata zvigadziko zvakananga kumusoro. Mukadzi akabatwa, akachera mabhodzi uye kuderedza zvisikwa kusvika kune imwe nzeve-yepamusoro, sezvinangwa. Dzokorora kumashure uye dzokorora zvekare 15 zvakare. | Mhuru Inomuka - Mirai pamakumbo ose uye mudonhedze pasi nezvigunwe zvenyu sezvamunosimudza zvitsitsinho kubva pasi zvakakwirira sezvaunokwanisa. Dzokorora zve 15 zvakare. Ita zvimiso zvekuwedzera. |
Pakati pePHA Workout
Kana wakambove uchidzidzira uye unoziva simba rekudzidzisa, unogona kunge wakagadzirira mimwe miedzo yakaoma uye mamwe magetsi. Basa rakadzika pasi rinowedzera purogiramu yekutanga kune zvakaoma zvinokurudzira zvakanyanya.
Zvishandiso
Chigaro, dumbbells
Sei:
- Kushamwaridzana nevanenge maminitsi mashanu emhepo yemoto cardio.
- Tanga neyokutanga muviri wekurovedza muviri uye, kana wapedza, Pakarepo enda kumuviri wepasi unotevera
- Rambai, muchigadzirisa muviri wepamusoro muviri nekudzidzira muviri wepasi musingabviri mukati.
- Pashure pokunge wapedza rimwe dunhu, zorora kwemasekondi makumi matanhatu uye uzadze zvitatu kana kupfuura.
- Gara pasi uye tambanudza shure kwekushanda kwako.
| Muviri Wekudzidzira | Lower Body Exercise |
| Pushups -Inde mune chinzvimbo chekusimudza pamaoko nezvigunwe (zvakaoma) kana mabvi (zviri nyore). Iko nechemberi uye yakasara, pfugama mabheji ekuderedza chifuyo kusvika pasi. Shingairira mushure musingavharidzi mabheti uye dzokorora zvekare 15 zvakare. | Dumbbell Squats - Bata dumbbells kumativi ako uye utange netsoka-hup-width zvakaparadzana. Bhenza mabvi uye kuveza, kutumira zviuno kumahombekombe. Enda zvakaderera sezvaunogona uye pinda muzvitsitsinho kuti umire. Dzokorora zve 15 zvakare. |
| Takagadziriswa Renegade Rows - Batisisa pazvikwata zviviri zvemukati uye upinde munzvimbo dzose-mana. Bracing the core, bend the right hand and bring the bow to the torso in motion. Tora uremu zvakare pasi uye dzokorora kune rumwe rutivi rwe 15 reps reps. Famba maoko uwedzere uye udzike mahudyu kana kuisa zvigunwe mumapuranga panzvimbo yechinetso. | Pamberi neMarungire Emashure - Kubata zviremara zvakakomba nemakumbo pamwe chete uye wotsika kuruboshwe kuruboshwe. Iva nechokwadi kuti iwe unofambisa mberi zvakakosha kuitira kuti mabvi ako asapfuurire kupfuura zvigunwe. Dzokera kumashure kuti utange uye wotora mutso iwoyo zvakare kuti udzoke shure. Bvisa zvigunwe kuti udzoke kutanga. Dzorera zvekudzoka kwema15 kune rumwe rutivi. |
| Dhipfuro neGumbo Chiwedzere - Gara pane imwe nhanho kana sachigaro uye udzike mukati memuchipfuva uchikomberedza zvidzitiro kusvika kuma 90 degrees. Sezvaunosundira kumusoro, ruramisa gumbo rakarurama uye usvike kuruboshwe kuruoko. Pasi uye dzokorora, Kusimudza gumbo roruboshwe uye kusvika kuruoko rworudyi kune zvigunwe. Dzokorora zve 15 zvizere zvakare. | Kufa kwemafuro - Tora zvigadziko uye umire nemakumbo pamusoro pechiuno-kure kure. Chengetedza mushure mutsvuku uye mapepa kumashure, chidimbu kubva muhudyu uye udzikise zvisikwa kusvika pasi, uzvichengetedze kwazvo pedyo nemakumbo. Dzorerai glutes kuti musimuke uye dzokorora zvekare 15. |
Purogiramu yakadzika yePHA Workout
Kana wakambove uchidzidzira kwenguva yakareba uye iwe wakamboshandiswa kuita basa rakaoma, iyi yekuita basa yePHA ichakutora iwe kune imwe inotevera. Izvo zvinoshandiswa zvose zvinowanzobatanidzwa, izvo zvinoreva kushanda kupfuura boka rimwe remaviri panguva imwechete uye kune chido chekuvhima chemoyo inosanganisira mune rimwe nerimwe remaitiro.
Zvishandiso
Chigaro, dumbbells
Sei:
- Kushamwaridzana nemaminitsi mashanu e cardio.
- Tanga nemakwikwi ekutanga ekurovedza muviri uye ita muviri wepamusoro, muviri wakadzika uye cardio inosarudzwa inofambisa mumwe mushure mokunge usina zororo.
- Ramba uchipfuura nepakati pegadziriro yega yega yekudzidzira usina zororo.
- Mushure mokunge mapedza rimwe dunhu, zorora kwemasekondi makumi matanhatu uye pedza kusvika kune mamwe maserepu matanhatu.
- Gara pasi uye tambanudza shure kwekushanda kwako.
| Muviri Wekudzidzira | Lower Body Exercise | Optional Cardio Exercise |
| Pushup kudivi Plank - Muchidimbu, pamabvi kana zvigunwe, ita pushup. Sezvaunosimudzira, shandura kuruboshwe uye utore ruoko rworudyi rwakananga mumapande. Dzokera kumashure uye uite imwe pushup, nguva ino ichifambisa kurudyi. Dzokorora zve 15 zvakare. | Squat Press - Mirai nemakumbo hip-width kunze, muchibata zvisikwa pamapfudzi, shingairira zvakaderera sezvamunokwanisa, kutumira mahudyu zvakananga kumashure, musipo. Sezvaunosimuka, chengetedza zvigadzirwa zvepamusoro. Dzokorora zve 15 zvakare. | Gungwa Squat Anosvetuka - Mira namakumbo ako akareba uye maoko ari shure kwe musoro. Pasi kusvika muchikwata kutumira zviuno mushure mako. Ita sepamusoro sezvaunokwanisa uye uende nemabvi akareruka. Dzokorora zvemashure makumi maviri. |
| Lunge Row - Kuisa zviuno nemakumbo pamwe chete, tora rutsoka rworudyi mushure mokururamisa kwemakumbo. Nyoka kubva muchiuno ichiunza torso inenge yakafanana nechepamusoro, yakadzoka. Dhonza zviyero kumusoro. Dzokera kumashure kuti utange uye dzokorora kufamba kune rumwe rutivi rwemashure gumi nemashanu. | Kufamba Muchengetedze - Bata zvigadziko muruoko rumwe uye uende mberi nerutsoka rworudyi muchipinda, mabvi maviri ose achikwira kumakona 90-degree. Tora rutsoka rworuboshwe uye uende naro mberi. Ramba uchitarisana nekamuri, kushandura mativi ekudzokazve, kutendeuka apo iwe unosvika pakuguma kwekamuri. | Plyo Lunges - Tanga mumamiriro akakomberedzwa neguyo rorudyi mberi uye rutsoka rworuboshwe kumashure, anenge mamita matatu oga. Bhodza mabvi mumumvuri wobva wasvetuka zvakakwirira sezvaunogona, kushandura tsoka mumhepo uye kuwira mune imwe mhiri kune rumwe rutivi mberi. Dzokorora zvemashure makumi maviri. |
| Squat, Curl uye Press - Bata zvigadziko uye mira pamutsoka wakarurama nerutsoka rworuboshwe riri shure kwako, uchizorora pazvenwe. Shingairira pasi, muchibata zvisikwa kusvika pasi. Paunenge uripo, chengetedza zviyero mu biceps curl. Tora icho uye wozosimudzira nzira yose, uchipinza zviyero kumusoro. Dzorera zvekudzoka kwema15 kune rumwe rutivi. | Front Kick ne Triceps Extensions - Bata uremu nemaoko ose maviri kune rumwe rutivi rwemarara. Tanga nehutoro hwepamusoro, zvikwata zvakakotama uye gumbo rorudyi riri shure kwako. Kurumidza nejoko rorudyi sezvo iwe wakananga uremu mukuwedzera kwetatu. Dzorera zvekare gumi nemashanu kubva pakarurama uye shandura kune rumwe rutivi. | Zvipfeko - Netsoka dzinenge dzakaputika -hup-kuparadzaniswa, dzikaisa uye dzinoisa maoko maviri pasi pasi kune rumwe rutivi rwetsoka. Dzorera tsoka kumudhiriri. Ita runyararo (kusarudza) uye wobva watumidza tsoka dzako zvakare. Simuka uye, nokuda kwekuwedzera kwechiwedzera wedzera kumagumo. Dzokorora zvemashure makumi maviri. |
> Sources:
> Kravitz L. Peripheral Heart Action Training. https://www.unm.edu/~lkravitz/Article%20folder/PeripheralHeartAction.html.
> Piras A, Persiani M, Damiani N, Perazzolo M, Raffi M. Peripheral mwoyo action (PHA) kudzidzisa sechinzvimbo chakakodzera > kusvika > kukwirira kwakadzika kwemazuva ekudzidzisa kudzidzisa kugadzirisa kugadzikana kwehutano hwemwoyo uye kuchinja kwezvigadziro. Eur J Appl Physiol . 2015; 115 (4): 763-773. doi: 10.1007 / s00421-014-3057-9.