Thuthukisa isimo sakho somzimba ngokuqeqeshwa kwe-HIIT

Uma ucabanga nge- qala ukuqeqeshwa ngemikhuba ye-HIIT, le ndatshana izokusiza kakhulu ukuthi uqonde kancane lolu hlobo lokuqeqeshwa.

Lolu hlobo lokuqeqeshwa seludume kakhulu eminyakeni yamuva, futhi uma sihlaziya ukuthi luqukethe ini, sizoqonda kangcono kakhulu ukuthi kungani. Njengoba luhlobo lokuzivocavoca olubandakanya izici eziningi zomzimba. Sizokutshela konke ngezansi.

Lokhu kuqeqeshwa kubandakanya ezemidlalo ezihamba phambili, inezici ezikhethekile:

• Iyisikhashana. 
• Siza ithoni phezulu umzimba wonke.
• Ikhuthaza amandla nokukhuthazela okwengeziwe. 
• Kufanela konke amazinga.
• Awudingi ukuzivocavoca njengeqembu. 

Ukuguquguquka kwalo mdlalo kwenza kube yindlela enhle kakhulu yokwenza ekhaya. Ukuzivocavoca kufanele kwenziwe ngendlela eyiyo futhi kuthathwe izinyathelo ezifanele zokugwema ukulimala.

Saqala ... Yini i-HIIT?

Lawa ma-akhronimi asho ukuthi «Ukuqina Kwesikhawu Esiphezulu«, Ukuthi uma sikuhumushela esiSpanishi kungasho Ukuqina Kwesikhawu Esiphezulu. Ngalo mqondo, sithola inani elikhulu lezinhlelo nezindlela zokwenza lolu hlobo lokuqeqeshwa, kepha isisekelo sihlala sifana.

Isici ukufaka umzimba ezinkathini ezimfushane zomzamo omkhulu womzimba ngezikhathi zokuphumula ezincane. Ngakho-ke, umuntu okwenzayo kufanele akwazi ukunikeza amandla abo amakhulu ekuvivinyweni ngalunye ngoba ekugcineni kunemizuzwana embalwa ukuthi ilulame.

Izinhlobo zokuqeqeshwa kwe-HIIT

• I-Tabata: kungenye yezindlela ezaziwa kakhulu. Lokhu kuqeqeshwa kuqukethe ukwenza amasethi ayi-8 emizuzu emi-4. Kusethi ngayinye, umuntu kufanele enze inani eliphakeme lokuphindaphinda okungenzeka eqenjini lokuzivocavoca. Ngalokhu, kufanele wenze umzamo wemizuzwana engama-20 bese uphumula okungu-10, njalonjalo ngokulandelana uze uqede imizuzu emi-4.
• UPeter Coe: Isetshenziswa njengokuqeqesha umgijimi wama-Olimpiki. I-Sprints yamamitha ayi-200 yenziwe bese iphumula imizuzwana engama-30.
• Isikhathi: Kulolu hlobo lokuqeqeshwa, amabhayisikili kufanele afakwe, ngoba aqukethe imijikelezo emithathu lapho unyathela ngonyawo okwemizuzu emi-2 bese kuba yimizuzwana engama-20 ngejubane eligcwele ngomzamo omkhulu.
• Okuncane-Gibala: Iyaziwa njengenye yezinto ezidinga kakhulu ngoba kufanele ifinyelele emzameni ka-100% womthamo wemizuzwana engama-60 bese iphumula imizuzwana engama-75 elandelayo. Inhlanganisela kufanele iphindwe izikhathi eziyi-8 kuye kwezingu-12.

Lezi zinhlobo zokuqeqeshwa zaziwa kakhulu ngokwe-HIIT, kepha, singathola ezinye izinhlobo zokuqeqeshwa ezingasetshenziswa cishe kunoma yikuphi ukuzivocavoca umzimba:

• Umzuzu owodwa wokuzivocavoca kanye nomzuzu owodwa wokuphumula.
• Ukuzivocavoca umzuzu owodwa nemizuzwana engu-30 yokuphumula.
• Imizuzwana engu-45 yokuzivocavoca kanye nemizuzwana engu-45 yokuphumula.

Ziyini izinzuzo ze-HIIT?

Ngemuva kokuvela kwalolu hlobo lokuqeqeshwa, kwenziwa izifundo ezithile ngokuhamba kwesikhathi kuze kube thola ngokuqinile izinzuzo nezinzuzo lokho kungasinika ukwenza lolu hlobo lwenqubo.

Imiphumela ibe egculisayo impela. Phakathi kwezinzuzo esizitholayo, lezi yizo esiziqokomisa kakhulu:

• Khulisa umthamo ukuzivocavoca umzimba futhi i ezober.
• Thuthukisa ukumelana kwethu i-cardiorespiratory.
• Iphromotha i- ukulahlekelwa isisindo ngenxa yokudla okuphezulu kwekhalori.
• Yehlisa Los amazinga okucindezeleka. 
• Iphromotha inzuzo ye- isisindo semisipha. 
• Ukuthuthuka ukwakheka komzimba wethu ngesikhathi esincane.
• Khulisa i-VO2 Max. 

Ngesikhathi esincane, ukusebenza okuningi

Yimikhuba emihle kakhulu yokuqeqesha okufanele yenziwe ngesikhathi esincane kangako, isilinganiso semizuzu engama-20. Ngaleso sizathu, zilungele abantu abangenaso isikhathi esiningi sokuziqeqesha. 

Isheshisa imetabolism

Lezi zivivinyo zikhonjisiwe ukusheshisa imetabolism yomzimba. Ngakho-ke kuhle ukuthi umzimba ushise izitolo ezinamafutha. 

Isisindo nokulahleka kwamafutha

Lolu hlobo lokuqeqeshwa luyakuvumela ukuthi wehlise isisindo, yize abantu abaningi bakholelwa ngenye indlela. Kuyinhlanganisela yezikhawu ze-aerobic ne-anaerobic ezivumela abagijimi ukuthi bashise amanoni futhi wehlise isisindo somzimba.

Khulisa isisindo sethu semisipha

Lezi zivivinyo zivumela ukusebenza kwamanye amaqembu emisipha angemuva kweminye imisebenzi, ngenxa yalesi sizathu, ngezikhathi ezinesisindo nemishini yokuzivocavoca eziholela ezimeni eziningi ekwandeni kwesisindo semisipha.

Thuthukisa impilo yethu

Njengakweminye imidlalo, I-HIIT inomthelela omkhulu emzimbeni wethu nasempilweni yethu yenhliziyo, Umkhuba wezemidlalo uhlanganiswe nemikhuba enempilo, esebenzayo yokuphila nokudla okuhlukahlukene kuyisihluthulelo sokubhekana nosuku lwethu namandla.

Balekela imikhuba yokuhlala phansi, kufanele wenze umzimba wakho usebenze futhi wandise ukusetshenziswa kwekhalori kuze kube sezingeni eliphezulu ukuze umzimba wakho ukufeza lokho kushoda futhi ungafinyelela isisindo osifunayo. 

Izindlela ze-HIIT okufanele uzenze ekhaya ngokwezinga lakho

HIIT Wabasaqalayo

1. Uma unayo i-bicicleta Ekhaya, ungenza indlela yeTimmons: unyawonye imizuzu emi-2 ngokuqina okulinganiselwe bese imizuzwana engama-20 ikunikeza amandla amakhulu. Phinda lo mkhuba izikhathi ezintathu. 
2. Yenza lezi zivivinyo umzuzu owodwa ngamunye, unemizuzu eyodwa yokuphumula ngamunye. Phinda uchungechunge izikhathi ezi-4-5.
   1. Ukuphakama kwamadolo.
   2. Izimila.
   3. Eqa amaJacks
   4. Amakati
   5. Ukuphakama komlenze, ukwenza isisu.
   6. Ibhayisikili, ukuqinisa isisu.

I-HIIT yezinga eliphakathi

1. Yenza lezi zivivinyo umzuzu owodwa ngamunye, ngokuphumula umzuzu owodwa, ungakwazi yenza amasethi ama-5 noma ama-6. 
   1. Ukugxuma okuqondile.
   2. Abaqwala izintaba.
   3. Jump squat.
   4. Isihlalo ngaphansi.
   5. Eqa amaJacks
   6. I-griddle.
2. Intambo yeqa umzuzu owodwa uphumule imizuzwana engama-30. Phinda izikhathi eziyishumi.

Izinga eliphakeme le-HIIT

1. Kufanele wenze izivivinyo ezilandelayo umzuzu owodwa ngamunye, uthathe ukuphumula komzuzu phakathi komunye nomunye wabo. Phinda uchungechunge phakathi kwezikhathi eziyisithupha nezingu-6. 
   1. Intambo yeqa.
   2. Ama-Burpees.
   3. Abaqwala izintaba.
   4. Intaba iyagxuma.
   5. Ukuphakamisa amadolo.
   6. I-griddle.
2. Thaba, ezoba namasethi ayi-8 emizuzu emi-4 lilinye. Isethi iqukethe izivivinyo ezilandelayo, futhi kuzofanele uzenze imizuzwana engama-20 ngenkathi uphumule imizuzwana eyi-10.
   1. Abaqwala izintaba.
   2. Ukujima.
   3. Ama-Burpees.
   4. Izikwele ezigxumayo.