Chirongwa cheHITI chinopisa mafuta nokukurumidza kuti ikubatsire kupera pasi
Smart exercisers vanoshandisa mashizha ekugadzirisa mashizha ekurasikirwa nekurema . Sei? Nemhaka yokuti kudzidziswa kwekuvhara kwemazuva mashoma (inonziwo HIT kana HIIT) inoshanda chaizvo kana iwe uchida kudzikisa pasi. Kunyange vatsvakurudzi vezvesayenzi vakaona kuti HIT kudzidzisa kuora muviri kunoshanda.
Asi nzira iyi yekudzidzisa kwenguva pfupi inofanira kuiswa zvakanaka. Iwe unofanirwa kubhadhara mudzidzisi wekugadzira basa?
Kwete. Iwe unogona kuva wekudzidzisa iwe pachako nekugadzira hurongwa huchakubatsira kuti uremerwe uremu uye uchinje muviri wako wakarongeka pasina nguva. Heino nzira.
Isai HI HIIT Weight Loss Program
Iwe usati watanga chirongwa chekuita zvekuita chinosanganisira basa rakakwirira-yakasimba, unofanirwa kuva nechokwadi chokuti une utano hwakakwana hwekuita basa rakaoma . Iwe uchange uchishanda zvakaoma, saka chengeta nachiremba wako kuti uve nechokwadi chokuti iwe uri utano hwakanaka.
Zvadaro, unofanirwa kuisa chirongwa chako chekudzidzira nguva mukati mezvakagadzirirwa nguva yekuita . Izvozvo zvinoreva kuti iwe unofanira kunge uchizorora uchienda mukati mekudzidzira uye iwe unoda zuva rokudzoka (kwete zuva rokuzorora!) Gare gare. Usamboita shure-shure-shure HIIT workouts kuti ureruke uremu. Unotenda kana kwete, izvi zvinogona kuita kuti muviri wose kurasikirwa kwepurogiramu yepurogiramu isabatsire.
Pakupedzisira, iwe unofanirwa kuve wakagadzirirwa nechitimendeki uye imwe nzira yekucherechedza simba rako rekushanda . Kushandisa kwema moyo kunoshanda zvakanaka.
Kana iwe usina wekuongorora, iwe unogona kushandisa kushandiswa kunzwisisika kana kutora uturu hwako nemaoko.
Chikamu Chekushanda kweHutori Hwekutapudza
Zvenguva ndezvenguva pfupi nguva. Paunenge uchiita basa rokugadzirisa nguva iwe unoshandisa nguva shoma yekushanda nesimba uye nguva pfupi yekushanda zvakaoma. Kutenderera kwebasa / zororo zvinowanikwa kakawanda munguva yekudzidzira mukati.
Vatsvakurudzi vakanyatsodzidza kushanda kwakasimba vakashandisa nguva yakasiyana-siyana uye vakawana kubudirira nemhando dzakasiyana-siyana. Mune zvimwe zvidzidzo zvenguva pfupi, maitiro emapiristologist akashandisa zvikamu zvebasa izvo zvakapedza maminetsi maviri, zvichizotevera nekuzorora kwemashure mamiriri matatu. Nzira yacho yakadzokidzwa katanhatu.
- Maminitsi maviri akaoma, ipapo maminitsi matatu ega kushanda x 5 maitiro
Unogona kugadzirisa nguva yako kana zvichidiwa. Mutemo mukuru wechigunwe ndehupfupi nguva yenguva , kunyanya kunofanira kuva. Asi yeuka kuti kukwirira ndiko kona, kwete nguva. Saka, nguva dzakapfupi hazvirevi zviri nani nokuti haugoni kushanda zvakaoma kwemaminitsi mashanu sezvaunokwanisa kwemasekondi makumi maviri.
Kuzara HIIT Kudzidzira Kurasikirwa Uremu
Kana ukangosarudza nguva yako yekureba uye nguva yekuita basa, inguva yekuenda kushanda. Sarudza basa rako raunofarira kubasa; chero chinhu chipi zvacho chinoshanda. Kana iwe uri mumhanyi, unogona kupedza basa rako pane imwe nzvimbo yeprint track. Kana iwe uchifarira mabhasikoro , iwe unogona kuita nguva yekuvhadzira bhasikoro kuti uwedzere kurasikirwa. Iwe unogona kuita zvishoma pamatanho, nekumhanya tsambo kana kunyange nokutamba panzvimbo! Izvo zvakanyanya zvinotarisirwa kupfuura iyo mode.
Iva nechokwadi chokuti iwe unotanga kudzidzisa kwemazuva ako neminiti yeinomwe 7-10 yakasimba yekudziya-up.
Iyo pfungwa yakanaka yekuita shanduro shoma shoma yebasa rose rawakasarudza kuti uite basa. Kana iwe uchange uchiri kuita nguva dzenguva , semuenzaniso, kushambidzika kwako kunogona kunge kune jog chiedza kana kufamba nokukurumidza .
Muenzaniso wekuita basa unofanana neizvi:
Kushamwaridzana: Maminitsi gumi
Pakati:
Maminitsi maviri @ 85-90% ye max max rate (kushanda zvakaoma kwazvo)
Maminitsi 3 @ 60% ye max max rate yemafuta (basa rekudzivirira)
Maminitsi maviri @ 85-90% ye max moyo wekura
Maminitsi 3 @ 60% ye max moyo wekukura
Maminitsi maviri @ 85-90% ye max moyo wekura
Maminitsi 3 @ 60% ye max moyo wekukura
Maminitsi maviri @ 85-90% ye max moyo wekura
Maminitsi 3 @ 60% ye max moyo wekukura
Maminitsi maviri @ 85-90% ye max moyo wekura
Maminitsi 3 @ 60% ye max moyo wekukura
Zvose: Maminitsi 25
Kunonoka: maminitsi gumi
Kushanda nguva yekushanda: 45 maminitsi
HIIT Weight Loss Program Results
Kuongororwa kwezvirongwa zvekudzidzisa mapeji kwakawanikwa kuti vazhinji vadzidzisi vakashandisa chirongwa chekudzidzira nguva yakadzikidzika pamapurogiramu avo kwemavhiki maviri kusvika ku16 kuti vaone kurasikirwa kwemafuta uye kuwedzerwa kwemaonda masimba. Zvizhinji zvehupfumi zvakanyanya kubudirira HIIT purogiramu yekurasikirwa zvakapedza vhiki masere.
Sezvaunofambira mberi nepurogiramu yako yekudzidzira , iva nechokwadi chekudya mapuroteni anokwana kubatsira muviri wako kupisa makorikiti uye kuvaka musumbu pamwe nekugadzirira. Kutevera kudya kwechirongwa cheHIIT kuchakubatsira kuti uone zvibereko nokukurumidza. Uye yeuka kuti kusagadzikana ndicho chinhu chinonyanya kukosha chepurogiramu yese yekurasikirwa. Kana ukaramba uine, iwe uchaona hutano hwako hunovandudza uye muviri wako unoshanduka kuti uve nani.
Sources:
Stephen H. Boutcher. "Kukwidziridzwa Kwekudzivirira Kwemazuva Okupedzisira uye Kurasikirwa Kwemafuta." Nyaya Yokudururira October 2010.
P Boudou, E Sobngwi, F Mauvais-Jarvis, P Vexiau naJF Gautier. "Kusabatwa kwekuvhiya-kunokonzera kusiyaniswa kweadiponectin maitiro pasinei nekuderera kwemuviri kumeso uye kunatsiridza insulin senzwi muhutachipiri hwevanhu vane chirwere cheshuga." European Journal of Endocrinology November 2003.