Dzidzo yepamusoro yekudzivirira mukati (HIIT) inzira yakanakisisa yekudzikisa mapepa ako emagetsi uye simba kuti uwedzere simba uye zvakasiyana nekushanda kwako.
Saka, chii chaicho chekudzidzisa HIIT? Icho chimiro chekudzidziswa kwemukati umo iwe unoshandura nguva shomanana, yakakwirira kwazvo yakapfupika kwenguva yakareba, zvishoma nezvishoma kupora.
Pfungwa iyi ndeyekushanda mupamusoro pezana remunharaunda yako yekutengesa mwoyo , iyo inenge yegumi nepamana pane izvi zvinofungidzirwa kushanda , zvichireva kuti unoenda kunze, zvakaoma sezvaunogona panguva yebasa.
Izvi zvinokutora iwe ku anaerobic zone yako, nzvimbo uko pasina oxygen yakakwana yemuviri wako. Mhando yakadai sekuve paMaris pasina chikwama chako uye chimwe chinhu chaungaita chete kwenguva pfupi.
Batsirwa
Rudzi urwu rwekurovedza rwakashandiswa nevatambi kuti vavandudze kushanda, asi zvakaratidzwawo kuti vabatsire maitiro ekudyisa. Pano pane zvimwe zvezvibatsiro zvekudzidzisa kweHIIT:
- Inogadzirisa kushanda - Ita HIIT shoma muitiro wako uye iwe uchaona kusiyana kwakasiyana mune mamwe mabasa ako, kureva kuti unowedzera simba nekutsungirira.
- Inobatsira iwe kupisa mafuta akawanda - Apa ndiko kunowanikwa zvikomborero chaizvo, kunyanya kana iwe uchida kushaya uremu uye kupisa mafuta . Zvidzidzo zvakaratidza kuti HIIT kudzidzisa inobvumira mamwe mafuta kuti apiswe mukati mekudzivirira masumbu, zvakanakisa kushamisa sezvo tagara tichiona kuti kuderedza kunzvimbo hakushandi.
- Inobatsira iwe kupisa makoriki akawanda zuva rose - Chimwe chinhu chikuru pamusoro peHIIT ndechekuti, nokuti uri kutora muviri wako zvakanaka kubva munzvimbo yaro yekunyaradza kuti uite basa rakaoma, inofanira kupisa mamwe maoriyori kuitira kuti muviri wako udzoke pakuenzanisa mushure mekudzidzira. Izvozvo zvinoreva kushanya kukuru, zvichireva kuti iwe uchapisa makoriki akawanda kana iwe uchingogara wakakomberedza mushure mekunge wakadzidzira.
- Zvaunoita zvinopfupika - Chimiro chekuita kweHIIT chinowanzotora anenge maminitsi gumi nemakumi matatu nemashanu uye chinosanganisira 2: 1 chiyero, zvinoreva kuti nguva yako yekudzoka inopetwa kaviri kana nguva inopera basa. Muenzaniso ungadai uri 5-10 yakakwirira yakasimba sprints (kushanda paNhamba 8-9 pane yaanoona yakashandura chati) yakagara kwemaminitsi 30-60 inopindirwa nekugadzikana kwemuviri wemaminitsi 1-2 (kushanda paNyanga 4-5).
Kuumba Basa
Kuumba yako HIIT Workout yakashata. Iwe unonyanya kusarudza yakakwirira zvikuru yekuita basa-sprinting zvose-kunze, mabhasikoro nekukurumidza sezvaungagona, etc.-uye, pashure pekureba, kushambidzika-kwakaita, ita anenge anenge masekondi makumi matatu ekudzidzira kwako kwose uye wobva wadzorera kwema 1 maminitsi, achidzokorora iyoyo kwemaminitsi makumi maviri kana kupfuura, zvichienderana nehutano hwako.
Kana iwe uri wekutanga , kuenda kunze kwose hakukurudzirwi uye iwe haugoni kuifarira, asi unogona kutanga nyore nekudzidzisa kwemaawa aerobic uye shandisa nzira yako kubva kumusoro uko.
Kupfuura izvozvo, unogona kuedza imwechete kana yakawanda yekushanda kunoitwa, inonyatsokutora iwe kune anaerobic zone yako kune muurayi, koriori-kupisa kushanda.
- Kukwidzika kwepamusoro kweAerobic Intervals : maminitsi makumi matanhatu ekugadzirisa maitiro anoshandiswa chero ipi zvayo ye cardio
- Kukwidziridza Kwemapapiro Okupindira : Maminitsi makumi matatu ekugadzirisa anoenderana chero ipi zvayo ye cardio
- 30-60-90 Kudzidzira Kunakidza Mixed : Maminitsi makumi mana ekupedza muviri anokodzera chero ipi zvayo ye cardio
Sources:
Talanian, J; Galloway, S; Heigenhauser, G; et al. Vhiki mbiri dzekudzidzira kwepamusoro-soro aerobic nguva yekudzidzira inowedzera simba rekukanganiswa kwemafuta munguva yekurovedza muvakadzi. J Appl Physiol 102: 1439-1447, 2007.
Trapp EG, Chisolm DJ, Freund J, et al. "Migumisiro yepamusoro-yakasimba mukati mekurovedza muviri kurovedza pamatambudziko ekurasikirwa uye nekutsanya insulini yevakadzi vechidiki." International Journal of Obesity (2008) 32, 684-691.