Intambo yokutsiba i-HIIT (Uqeqesho oluPhezulu lweThuba lokuQeqeshwa) ifumene ukuthandwa ngokusebenza kwayo ekutshiseni iikhalori, ukuphucula ukomelela kwentliziyo, kunye nokutshisa amanqatha.Ngendibaniselwano yokuqhuma okukhulu komthambo kunye namaxesha amafutshane okubuyisela,Intambo yokutsiba Ukuzilolonga kwe-HIIT kunika ixesha elifanelekileyo kunye nocelomngeni loqeqesho.Kweli nqaku, siza kuphonononga iindlela ezahlukeneyo zokutsiba intambo ye-HIIT eya kukunceda ulahle amanqatha, unyuse imetabolism, kwaye ufezekise iinjongo zakho zokuqina.
1. Umthambo weThuba le-10-20-30:
Lo mthambo wethutyana usekwe kwingqikelelo yokwandisa ngokuthe ngcembe ukuqina komthambo.Qala ngokufudumala ngokutsiba intambo ngesantya esiphakathi imizuzu emibini.Emva koko, tshintshana phakathi kokuqina okuthathu okwahlukileyo: imizuzwana eyi-10 yokutsiba okuphantsi, imizuzwana engama-20 yokutsiba okuphakathi, kunye nemizuzwana engama-30 yokutsiba okunzulu.Phinda lo mjikelo kwitotali ye-5-10 imijikelo, kuxhomekeke kwinqanaba lakho lokufaneleka.Gqibezela ngokupholisa phantsi ngokutsiba ngesantya esicothayo imizuzu emibini.
2. Tabata Jump Rope:
I-protocol ye-Tabata yindlela yoqeqesho eyaziwayo ye-HIIT equka imizuzwana ye-20 yokuzivocavoca ngamandla elandelwa yi-10 imizuzwana yokuphumla.Kulo msebenzi wokutsiba ngentambo weTabata, khetha ukwahluka komthambo omnye okunje nge-double-under okanye amadolo aphezulu.Yenza umthambo ngomzamo omkhulu kwimizuzwana engama-20, ulandelwa yimizuzwana ye-10 yokuphumla.Phinda lo mjikelo kwimijikelo eyi-8 iyonke, elingana nemizuzu emi-4.Lo msebenzi umfutshane kodwa unzima uya kukushiya uzive unamandla kwaye utshisa amafutha.
3. Ukuzilolonga kwephiramidi:
Ukuzilolonga kwephiramidi kubandakanya ukwandisa kunye nokunciphisa ixesha lokuzilolonga ngaphakathi komjikelo ngamnye.Qala ngemizuzwana engama-30 yentambo yokutsiba ngesantya esiphakathi, ulandelwe luphumlo lwemizuzwana eli-10.Emva koko, yandisa ubude bomjikelo ngamnye ukuya kwimizuzwana engama-45, imizuzwana engama-60, kunye nemizuzwana engama-75, kunye nokuphumla kwemizuzwana eyi-15 phakathi komjikelo ngamnye.Nje ukuba ufikelele kwimizuzwana engama-75, qalisa ukunciphisa ubude bexesha kwipatheni efanayo de ufikelele kwimizuzwana engama-30 kwakhona.Phinda le phiramidi kwitotali yemijikelo emi-3-5.
4. EMOM (Nganye iNgcaciso eMzuzwini):
Ukuzilolonga kwe-EMOM kukucela umngeni ukuba ugqibezele inani elibekiweyo lomsebenzi ngomzuzu omnye, oko kuyenza ibe yindlela yoqeqesho esebenzayo nengqongqo.YaleIntambo yokutsiba Umthambo we-EMOM, khetha imithambo emibini yokutsiba, efana ne-single-under kunye ne-double-under.Qala nge-40 enye-ngaphantsi, ilandelwe yi-5 kabini-ngaphantsi.Gqibezela olu landelelwano ngomzuzu, kwaye usebenzise ixesha eliseleyo njengokuphumla.Phinda lo mjikelo kwimizuzu eyi-10-15, ulungelelanisa inani lokuphindaphinda ngokusekelwe kwinqanaba lakho lokufaneleka.
5. Amathuba okuziqhelanisa noBodyweight:
DibanisaIntambo yokutsiba Izihlandlo zokuzivocavoca umzimba womzimba ogcweleyo ophakamisa izinga lentliziyo yakho kunye nokuqingqa izihlunu.Ukutshintshana phakathi kwemizuzwana engama-30 yokutsiba ngamandla kunye nemizuzwana engama-30 yemithambo yomzimba efana ne-squats, i-push-ups, i-burpees, okanye abakhweli bentaba.Phinda le sekethe iyonke imizuzu eyi-10-15, ucelomngeni ukunyamezela kwakho kwentliziyo kunye namandla emisipha.
Isiphelo:
Intambo yokutsiba Ukuzilolonga kwe-HIIT kubonelela ngendlela esebenzayo nesebenzayo yokutshisa amanqatha, ukuphucula ukomelela kwentliziyo, kunye nokufezekisa iinjongo zakho zempilo.Nokuba ukhetha ukugqabhuka kwekhefu elikhawulezayo, iiprothokholi zeTabata, ukuzilolonga kwephiramidi, iiseshini ze-EMOM, okanye ukutsiba ngeentambo iisekethe ezinobunzima bomzimba, oku kuzilolonga kuya kutyhala imida yakho kwaye kukuncede ufikelele kwiziphumo ezizezona zilungileyo.Njengawo nawuphi na umthambo, soloko ubeka phambili ifom efanelekileyo, zifudumeze ngaphambi kokuzilolonga nganye, kwaye umamele umzimba wakho.Zilungiselele ukubila, uve ukutsha, kwaye wonwabele izibonelelo zokutsiba intambo ye-HIIT yokuzilolonga njengoko usebenzela umntu osempilweni kwaye osempilweni.
Ixesha lokuposa: Nov-30-2023