Inganta yanayin jikinku tare da horo na HIIT

Idan kuna tunani fara horo tare da ayyukan yau da kullun na HIIT, wannan labarin zai taimaka muku sosai don fahimtar ɗan irin wannan horo.

Irin wannan horon ya zama sananne a 'yan shekarun nan, kuma idan muka yi nazarin abin da ya ƙunsa, za mu fahimci abin da ya sa sosai. Tunda yana da nau'ikan motsa jiki wanda ya shafi bangarori da yawa na jiki. Za mu gaya muku duk abin da ke ƙasa.

Wannan horon ya ƙunshi mafi kyawun wasanni, yana da halaye na musamman:

• Yana da ɗan gajeren lokaci. 
• Taimako don sautin sama dukkan jiki.
• Yana inganta ƙarin ƙarfi da juriya. 
• Ya dace da duka matakan.
• Ba kwa buƙatar gudanar da aikin a matsayin ƙungiya ɗaya. 

Yawaitar wannan wasan ya sanya shi kyakkyawan zabin motsa jiki da za a yi a gida. Dole ne a gudanar da darussan daidai gwargwado kuma a ɗauki matakan kiyayewa don kaucewa rauni.

Mun fara ... Menene HIIT?

Waɗannan kalmomin suna nufin «Babban Taron Tazarar Tazara«, Cewa idan muka fassara shi zuwa yaren Spanish zai iya nufin Babban Taron Tazarar Tazara. A wannan ma'anar, muna samun adadi mai yawa na shirye-shirye da hanyoyi don yin irin wannan horo, amma tushen koyaushe iri ɗaya ne.

Halin shine yin biyayya ga jiki zuwa gajeren lokacin babban ƙoƙari na jiki tare da gajeren lokacin hutawa. Saboda haka, mutumin da yake yin sa dole ne ya iya bayar da iyakar kokarinsa a kowane motsa jiki tunda a karshen yana da yan sakan kaɗan don murmurewa.

Ire-iren horon HIIT

• tabata: yana daya daga cikin sanannun hanyoyin. Wannan horarwa ta ƙunshi yin 8 na minti 4. A kowane saiti, dole ne mutum yayi iyakar adadin maimaitawa wanda zai iya yiwuwa daga ƙungiyar motsa jiki. Don wannan, dole ne ku yi ƙoƙari don dakika 20 kuma ku huta don 10, don haka a jere har zuwa kammala minti 4.
• Peter Ku: ana amfani dashi azaman horo don 'yan wasan olympic. An yi saurin gudu na mita 200 sannan a huta na dakika 30.
• Timmons: A wannan nau'in horon, ya kamata a haɗa kekuna, tunda ya ƙunshi kekuna uku inda za ku yi tafiya a hankali na mintina 2 sannan kuma na dakika 20 cikin cikakken gudu tare da iyakar ƙoƙari.
• Little Gibala: An san shi yana ɗaya daga cikin masu buƙata saboda dole ne ku kai ga ƙoƙari na 100% na damar don dakika 60 sannan ku huta na dakika 75 na gaba. Ya kamata a maimaita hadin sau 8 zuwa 12.

Wadannan nau'ikan horarwa sune mafi sananne dangane da HIIT, duk da haka, zamu iya samun wasu nau'ikan horo waɗanda za'a iya amfani dasu kusan kusan kowane motsa jiki:

• Motsa jiki daya da minti daya na hutawa.
• Motsa jiki daya da dakika 30 na hutawa.
• 45 sakan motsa jiki da dakiku na hutu na 45.

Menene alfanun HIIT?

Bayan bayyanar wannan nau'in horo, an gudanar da wasu karatuttukan lokaci akan lokaci zuwa ƙayyade fa'idodi da fa'idodi hakan na iya bamu damar aiwatar da wannan aikin na yau da kullun.

Sakamakon ya kasance mai gamsarwa. Daga cikin fa'idodin da muke samu, waɗannan sune waɗanda muke nunawa mafi mahimmanci:

• Capacityara ƙarfin aiki aerobics da kuma anaerobic.
• Inganta juriya bugun zuciya.
• Yana inganta asarar nauyi saboda yawan amfani da caloric.
• Rage da Matakan damuwa. 
• Yana inganta ribar ƙwayar tsoka. 
• Ingantawa kayan jikinmu cikin kankanin lokaci.
• VOara VO2 Max. 

A cikin kankanin lokaci, karin aiki

Ayyuka ne na horo masu matukar tasiri waɗanda za'a gudanar a cikin wannan ɗan gajeren lokacin, matsakaici na mintina 20. A dalilin wannan, sun dace da mutanen da ba su da lokacin horo da yawa. 

Yana haɓaka metabolism

An nuna waɗannan darussan don hanzarta saurin aikin jiki. Sabili da haka yana da kyau ga jiki ya ƙone ɗakunan ajiyar mai. 

Nauyi da asarar mai

Wannan nau'in horarwa yana ba ka damar rasa nauyi, kodayake mutane da yawa sun gaskata akasin hakan. Haɗuwa ne tsakanin tsaka-tsakin yanayi da na anaerobic waɗanda ke ba 'yan wasa damar ƙona kitse da kuma rage nauyin jiki.

Ourara yawan tsokarmu

Wadannan darussan suna ba da damar yin aiki da sauran kungiyoyin tsoka wadanda suke a bayan fage a wasu ayyukan, saboda wannan dalili, a zama tare da nauyi da kayan motsa jiki da suke jagoranta a mafi yawan lokuta zuwa karuwar yawan tsoka.

Inganta lafiyarmu

Kamar yadda yake a wasu wasanni, HIIT na da tasirin gaske a jikin mu da lafiyar zuciyar mu, Aikin motsa jiki haɗe da lafiyayye, ɗabi'un rayuwa masu aiki da bambancin abinci shine mabuɗin fuskantar zamaninmu yau tare da kuzari.

Gudu daga ayyukan rashin nutsuwa, dole ne ku kunna jikin ku kuma ƙara yawan kuɗin caloric zuwa matsakaici don haka jikinka ya sami wannan gazawar kuma zaka iya cimma nauyin da ake so. 

Ayyukan HIIT don ku yi a gida daidai da matakin ku

HIIT don masu farawa

1. Idan kana da keke A gida, zaku iya aiwatar da hanyar Timmons: feda ta tsawan mintuna 2 a cikin matsakaicin ƙarfi sannan kuma sakan 20 da ke ba da iyakar ƙoƙarinku. Maimaita wannan al'ada sau 3. 
2. Yi waɗannan motsa jiki na minti 1 kowane, tare da minti ɗaya huta kowane. Maimaita jerin sau 4-5.
   1. Gwiwar gwiwa
   2. Shuke-shuke.
   3. Jacks masu tsalle
   4. Squats
   5. Tsawan kafa, yin ciki.
   6. Keken, don ƙarfafa ciki.

HIIT don matsakaiciyar matakin

1. Yi waɗannan motsa jiki na minti ɗaya kowannensu, tare da minti ɗaya na hutawa, za ku iya yi saiti 5 ko 6. 
   1. Tsalle a tsaye
   2. Masu hawan dutse.
   3. Tsalle tsugunne.
   4. Kasan kujeru.
   5. Jacks masu tsalle
   6. Kwano
2. Tsalle igiya na minti daya kuma huta dakika 30. Maimaita sau 10.

HIIT matakin ci gaba

1. Ya kamata ku yi waɗannan motsa jiki don minti ɗaya kowannensu, kuna ɗaukar hutu na minti tsakanin kowannensu. Maimaita jerin tsakanin 6 da 8 sau. 
   1. Tsalle igiya.
   2. Burpees
   3. Masu hawan dutse.
   4. Tsalle dutse.
   5. Daga gwiwa
   6. Kwano
2. - Tabata, wanda zai kunshi set 8 na minti 4 kowanne. Saitin ya kunshi darussan da ke zuwa, kuma za a yi su na tsawon dakika 20 yayin da za ka huta na dakika 10.
   1. Masu hawan dutse.
   2. Turawa.
   3. Burpees
   4. Tsalle squats.