Phucula imeko yakho yomzimba ngoqeqesho lwe-HIIT

Ukuba ucinga nge qala uqeqesho ngeendlela zeHIIT, eli nqaku liza kukunceda kakhulu ukuba uqonde kancinci olu hlobo loqeqesho.

Olu hlobo loqeqesho luye lwathandwa kakhulu kule minyaka idlulileyo, kwaye ukuba sihlalutya ukuba luqulathe ntoni, siya kusiqonda ngcono ukuba kutheni. Kuba luhlobo lomthambo olubandakanya iinkalo ezininzi zomzimba. Siza kukuxelela yonke into engezantsi.

Olu qeqesho lubandakanya ezemidlalo. ineempawu ezizodwa:

• Ihlala ithutyana. 
• Uncedo ithoni phezulu umzimba wonke.
• Ukukhuthaza ukomelela ngakumbi kunye nonyamezelo. 
• Ingena yonke amanqanaba.
• Akukho msebenzi weqela ofunekayo. 

Ukuguquguquka kwalo mdlalo kwenza ukuba kube kokona kulungileyo ukwenza ekhaya. Ukuzivocavoca kufuneka kwenziwe ngendlela echanekileyo kwaye uthathe amanyathelo okhuseleko ukuthintela ukwenzakala.

Saqala ... Yintoni i-HIIT?

Ezi zinto zithetha ukuthi «Ubunzulu boQeqesho lweXesha«, Ukuba siyiguqulela kwisiSpanish kuya kuthetha Ubunzulu boQeqesho lweXesha. Ngale ndlela, sifumana inani elikhulu leenkqubo kunye neendlela zokwenza olu hlobo loqeqesho, kodwa isiseko sihlala sinye.

Uphawu kukubeka umzimba kumaxesha amafutshane omzamo omkhulu womzimba kunye namaxesha amafutshane okuphumla. Ke, umntu oyisebenzisayo kufuneka abe nakho ukunika owona mzamo mkhulu kwimithambo nganye okoko ekugqibeleni inemizuzwana embalwa yokufumana kwakhona.

Iindidi zoqeqesho lwe-HIIT

• eTabata: yenye yeendlela ezaziwayo. Olu qeqesho luqukethe iiseti ezisi-8 zemizuzu emi-4. Kwiseti nganye, umntu kufuneka enze elona nani liphezulu lokuphindaphinda elinokubakho kwiqela lokuzilolonga. Ngale nto, kuya kufuneka wenze umzamo wemizuzwana engama-20 kwaye uphumle i-10, njalo-njalo ngokulandelelana de ugqibe imizuzu emi-4.
• UPeter Coe: Isetyenziswa njengoqeqesho lwembaleki yeOlimpiki. Ukuprintwa kweemitha ezingama-200 kwenziwe kwaye emva koko uphumle imizuzwana engama-30.
• Iimimoni: Kolu hlobo loqeqesho, iibhayisikile kufuneka zibandakanyiwe, kuba inemijikelezo emithathu apho unyathela ngobunono imizuzu emi-2 kwaye emva koko imizuzwana engama-20 ngesantya esipheleleyo ngomzamo omkhulu.
• Umncinci-Gibala: Kuyaziwa ukuba yenye yezona zinto zifunwa kakhulu kuba kufuneka ufikelele kumzamo we-100% yomthamo wemizuzwana engama-60 emva koko uphumle imizuzwana engama-75 elandelayo. Umdibaniso kufuneka uphindwe amaxesha ama-8 ukuya kwali-12.

Ezi ntlobo zoqeqesho zezona zaziwayo ngokwe-HIIT, nangona kunjalo, sinokufumana ezinye iintlobo zoqeqesho ezinokusetyenziselwa phantse nawuphi na umthambo:

• Umzuzu omnye wokuzilolonga kunye nomzuzu omnye wokuphumla.
• Umzuzu omnye wokuzilolonga kunye nemizuzwana engama-30 yokuphumla.
• Imizuzwana engama-45 yokuzilolonga kunye nemizuzwana engama-45 yokuphumla.

Zithini izibonelelo zeHIIT?

Emva kokuvela kolu hlobo loqeqesho, izifundo ezithile zenziwe ekuhambeni kwexesha ukuya Qiniseka ngokuqinisekileyo ngezibonelelo kunye nezibonelelo onokuthi usinikeze ukwenza olu hlobo lweendlela.

Iziphumo ziyanelisa kakhulu. Phakathi kwezibonelelo esizifumanayo, zezi zezona sizigqamisa kakhulu:

• Nyusa umthamo i-aerobics kunye eyenkcubeko.
• Ukuphucula ukuxhathisa kwethu intsebenzo.
• Ukukhuthaza i ukunciphisa umzimba ngenxa yokutya okuphezulu kweekhalori.
• Ukunciphisa Los amanqanaba oxinzelelo. 
• Ukunyusa inzuzo ye ubunzima bemisipha. 
• Uphuculo ukwakhiwa komzimba wethu ngexesha elincinci.
• Yongeza i-VO2 Max. 

Ngexesha elincinci, ukusebenza ngakumbi

Zezona ndlela zisebenzayo zoqeqesho ekufuneka zenziwe ngexesha elincinci kangako, umndilili wemizuzu engama-20. Ngeso sizathu, zilungele abantu abangenalo ixesha elininzi lokuziqeqesha. 

Ukukhawulezisa ukutya

Le mithambo ibonakalisiwe ukukhawulezisa imetabolism yomzimba. Ke ngoko kufanelekile ukuba umzimba utshise iivenkile ezinamafutha. 

Ubunzima kunye nelahleko

Olu hlobo loqeqesho luyakuvumela ukuba unciphise umzimba, nangona abantu abaninzi bekholelwa ngenye indlela. Yindibaniselwano yamakhefu eeerobic kunye neeanaerobic avumela iimbaleki ukuba zitshise amanqatha kwaye unciphise umzimba.

Yandisa ubunzima bethu bemisipha

Le mithambo ivumela ukusebenza kwamanye amaqela emisipha angasemva kweminye imisebenzi, ngenxa yesi sizathu, kwiiseshoni ezinobunzima kunye nezixhobo zokuzivocavoca ezikhokelela kwiimeko ezininzi ukwanda kobunzima bemisipha.

Ukuphucula impilo yethu

Njengakweminye imidlalo, I-HIIT inefuthe elibonakalayo emzimbeni wethu nakwimpilo yentliziyo, Ukuziqhelanisa nemidlalo kudityaniswe nendlela yokuphila esempilweni, esebenzayo kunye nokutya okwahlukileyo sisitshixo sokujongana nemihla yethu ngamandla.

Zibalekele iindlela zokuhlala phantsi, kufuneka wenze umzimba wakho wonyuse inkcitho yekhalori ukuya kuthi ga ngoku ukuze Umzimba wakho uphumeza loo ntsilelo kwaye ungafezekisa ubunzima obufunwayo. 

Iindlela ze-HIIT oza kuzenza ekhaya ngokwenqanaba lakho

HIIT yabaqalayo

1. Ukuba unayo ngebhayisekile Ekhaya, unokwenza indlela yeTimmons: i-pedal imizuzu emi-2 ngokukhanya okuphakathi kunye nemizuzwana engama-20 ukunika umzamo omkhulu. Phinda le ndlela amaxesha ama-3. 
2. Yenza le mithambo ngomzuzu omnye umntu ngamnye, uphumle umzuzu omnye. Phinda uthotho lwamaxesha ama-4-5.
   1. Ukuphakama kwamadolo.
   2. Ukutyala.
   3. Oojack abaxhumayo
   4. Amaqela
   5. Ukuphakama komlenze, ukwenza isisu.
   6. Ibhayisekile, ukomeleza isisu.

I-HIIT yenqanaba eliphakathi

1. Yenza le mithambo umzuzu omnye, ngomzuzu omnye wokuphumla, unako yenza iiseti ezi-5 okanye ezi-6. 
   1. Ukutsiba nkqo.
   2. Ukunyuka kweentaba.
   3. Xhuma squat.
   4. Usihlalo weebhotile.
   5. Oojack abaxhumayo
   6. Igriddle.
2. Intambo yokutsiba umzuzu omnye kwaye uphumle imizuzwana engama-30. Phinda amaxesha ali-10.

Inqanaba eliphambili le-HIIT

1. Kuya kufuneka wenze le mithambo ilandelayo umzuzu omnye, uthabathe ukuphumla umzuzu phakathi kwabo. Phinda uthotho phakathi kwamaxesha ama-6 ukuya kwasi-8. 
   1. Intambo yokutsiba.
   2. IBurpees.
   3. Ukunyuka kweentaba.
   4. Intaba iyaxhuma.
   5. Ukuphakamisa amadolo.
   6. Igriddle.
2. Thabatha, eya kuba neeseti ezisi-8 zemizuzu emi-4 inye. Iseti inolu vavanyo lulandelayo, kwaye kuya kufuneka uyenze imizuzwana engama-20 ngelixa uphumle imizuzwana eli-10.
   1. Ukunyuka kweentaba.
   2. Ukuphusha usenyuka.
   3. IBurpees.
   4. Xhuma squats.