Uma ukhokha noma yiluphi uhlobo lokunakekelwa kwemikhuba yokuzivocavoca yakamuva, ungase ucabange ukuthi ukuqeqeshwa kwesikhashana esiphakeme kakhulu yindlela kuphela yokuzivocavoca. Futhi i-HIIT inezinzuzo eziningi, kusukela ekusebenzeni wonke amasistimu omzimba omzimba ukushisa ama-khalori amaningi nokwakha ukukhuthazela. Ukusebenza kwe-HIIT kufushane, kunamandla futhi kungasebenza kakhulu emafutheni atshisayo .
Kodwa, kunezinye izithiyo zokuvimbela ukuqeqeshwa kwe-HIIT.
Okokuqala, awukwazi ukwenza okungaphezu kwamabili noma amathathu ukusebenza okukhulu kakhulu ngesonto noma usengozini yokulimala nokuxoshwa . Ukusebenza ngokukhululeka okunjalo kubeka ukucindezeleka okukhulu emzimbeni, amalunga futhi ikakhulukazi ingqondo. Akusizi kahle ukusebenza ngaleyo ndlela yokuzikhandla kangangokuthi kufanele ube nomqondo ongaphezu kwendlela yokuziphatha ngalezi zinhlobo zokusebenza.
Futhi, kuthiwani uma ungakwazi ukwenza lolu hlobo lokuqeqesha? Kuthiwani uma ungumuntu omusha wokuzivocavoca noma unezinkinga ezihlangene ezivimbela ukuphakama okukhulu nokuzivocavoca okuphezulu? Mhlawumbe unomfutho wegazi ophezulu, ukulimala okungapheli noma ongathandi ngempela ukuphuma kude endaweni yakho yokududuza. Ungathola kanjani izinzuzo ze-HIIT ngaphandle kokucindezela kanzima kangaka? Ucwaningo oluthile lukuthi ungakwazi ngokuphelele uhlobo lokuqeqeshwa olubizwa ngokuthi ukuqeqeshwa kwenhliziyo yenhliziyo noma iPHA.
Yini i-PHA?
Ukuqeqeshwa kwenhliziyo yomsindo ozwakalayo kuzwakala njengento ongayenza ehhovisi likadokotela, kodwa empeleni kuyindlela yokuqeqeshwa eyenziwe nguDkt. Arthur Steinhaus ngawo-1940.
Umqondo we-PHA ukuqeqesha ukuphakamisa umzimba wakho ngokuzivocavoca ngendlela ethile ukuze igazi lakho liqhubeke lijikeleza emzimbeni wakho wonke.
I-PHA ngokuyinhloko uhlobo lokuqeqeshwa kwesifunda okwagcina ludumo kuma-1960 lapho uMnu. Universe, uBob Gajda, eqala ukusebenzisa lolu hlobo lokuqeqesha.
Umqondo wukuthi wenza ama-exercises amahlanu kuya kweziyisithupha, okulandelanayo, ngaphandle kokuphumula okuphakathi kokusebenza kokuqeqeshwa kwesifunda okujwayelekile. Umehluko wukuthi uhlukile phakathi kokuvivinya komzimba okuphezulu kanye nokuvivinya umzimba okuphansi . Yilokho okugcina igciwane lijikeleza phakathi nesikhathi sokuqeqesha.
Njengamanye amathrendi afika futhi ahamba, ngokuvamile aqala amashumi eminyaka esikhathini esidlule kuphela ukuba abuyele futhi aphinde athandwa. Yini ebeka i-PHA ebalazweni yiqiniso lokuthi ososayensi babengakaze bafunde ngempela imiphumela yokuqeqeshwa kwe-PHA kuze kube yamuva lapho ochwepheshe abaningana banquma ukuhlola umqondo wokuthi ukuqeqeshwa kwe-PHA kungaba yisimangalo esifanele sokuqeqeshwa kwezinga eliphakeme kakhulu.
PHA vs. HIIT
Esicwaningweni esashicilelwe kuyi- European Journal of Applied Physiology , abahlanganyeli babekwa ngezikhathi ezithile noma iqembu eliphakeme lokuphumula noma iqembu le-PHA. Ucwaningo lulandele amaqembu ngaphezu kwezinyanga ezintathu, neqembu ngalinye liphuma izikhathi ezintathu ngesonto ngosuku lokuphumula phakathi.
Ukuzivocavoca kweqembu le-HIIT kubonakala kanje: Umshini wokufudumala wamaminithi angu-5 ku-ergometer yesijikelezo bese bahamba konke kunzima ngangokunokwenzeka ngomzuzu owodwa, kulandelwa isikhawu sokutakula emaminithi amabili. Baphindaphinda lokhu izikhathi ezinhlanu bese benza umkhombandlela wemizuzu emihlanu.
Iqembu le-PHA lenza izivivinyo zamandla ngale ndlela elandelayo: Umshini wekhanda , isandiso somlenze , i- lat pulldown , i- hamstring curl , i- overhead press ne- calf iphakamisa . Benza izintambo ezingu-15 zokuhamba ngalunye ngaphandle kokuphumula phakathi, bese bephumula eminithi elingu-1 ngaphambi kokuphinda leso sifunda izikhathi ezine.
Okutholakele? Ngokuthakazelisayo, ochwepheshe bathola ukuthi amandla amakhulu aerobic athuthukisiwe kakhulu nge-PHA kunokuba nokusebenza kwe-HIIT, yize bengakwenzi ukuvivinya umzimba we-cardio. Abalobi bezocwaningo bathi ukushintsha okuvela emzimbeni ophansi ukuya ekunciphiseni umzimba kunyuke ukugeleza kwegazi kuze kube sekupheleni-izingalo, izandla, imilenze, nezinyawo ezingathuthukisa ukugaya umzimba kwakho ezingeni leselula.
Baphakamisa nokuthi lolu hlobo lokuqeqesha lungase lube indlela enhle yokunciphisa isisindo futhi ulwe nokukhuluphala kubantu abangakwazi noma abangafuni ukwenza ukuqeqeshwa kwezinga eliphezulu kakhulu.
Ngokubanzi, ukuqeqeshwa kwe-PHA kwanda u- V02 Max ngamaphesenti angu-8.0, kanti kube nokwanda kwamaphesenti angu-18.7 eqenjini le-HIIT. Futhi kwandisa amandla emisipha esebenza, isifuba, emuva, amahlombe, imilenze, namathole. Akukhona lokho kuphela, kodwa iqiniso lokuthi uhamba phakathi komzimba ophezulu nephansi uyanciphisa i- lactic acid , okuvame ukubangele ukukhathala, ukukunika amandla kulo lonke ukuqeqeshwa kwakho.
Ukudala ukusebenza kwakho kwe-PHA
Ngesikhathi lesi sifundo senza ukuba abahlanganyeli benze amashini wokushisa omshini we-classic e-gym, ungakha kalula ukuqeqeshwa kwe-PHA yakho ekhaya usebenzisa noma yikuphi okuvela kumabhande okumelana namadembela kuya kuma-barbells kanye ne- kettlebells .
Uma ungumqali, lolu hlobo lokuzivocavoca lungase lube lukhulu kakhulu kunomsebenzi wokuqeqeshwa wesifunda ojwayelekile ukuze uqale ukuqala ngezinto ezilula, izifunda ezimbalwa, nokuzivocavoca okulula ukuze ungawudluli.
Ukwenza umsebenzi wakho wokuzivocavoca we-PHA:
- Khetha izivivinyo eziyisithupha, ezintathu emzimbeni ophansi futhi ezintathu emzimbeni ophezulu. Izenzo zokuzivocavoca ezithuthukisiwe kufanele zikhethe ukuzivocavoca okuhlanganisiwe ukuze wengeze ngokwengeziwe. Isibonelo, ama-pushups, ama-squats, imigqa ye-dumbbell, amaphaphu, ama-biceps curls kanye nokuphakamisa umlenze.
- Khetha isisindo sokuzivocavoca ngalunye okuvumela ukuthi ungenzi lutho olungaphezu kuka-15. Abaqalayo bangase baqale ngaphandle kwesisindo noma izinsimbi ezilula futhi kancane kancane usebenze indlela yakho kuze kube yizinsimbi ezinzima kakhulu.
- Ngenye indlela umzimba ophezulu nangaphansi uhamba ngaphandle kokuphumula phakathi.
- Ngemuva kwesifunda sokuqala, phomula ngomzuzu noma ngaphezulu bese uqedela cishe imijikelezo eyodwa kuya kwemibili uma uqala futhi ufika kuyisithupha uma uphumelele kakhulu.
Ngezansi kukhona okuhlukahlukene kokusebenza okufanelana namazinga ahlukene empilo. Uma ungumqali, ungaqala ngowokuqala futhi wenze njalo kabili ngesithathu ngesonto. Uma kuthola lula, ungathuthela ekusebenzeni okuphambili kakhulu.
Umsebenzi wokuqala we-PHA
Lokhu kusebenza kuphelele uma usuqala ukuvivinya umzimba noma uma sekusele kancane ukuthi uphakamise izisindo. Hamba kalula ezisindo zokuqala kwakho kokusebenza futhi ugxile ngaphezulu efomini lakho.
Izinsiza
Isihlalo, ama-dumbbells
Indlela yoku:
- Ukufudumala okungenani kwemizuzu emihlanu yokusebenza kwe-cardio-ukuhamba nxazonke endlini, izitebhisi ezisezingeni eliphezulu, njll.
- Qala ngomzimba wokuqala wokuzivocavoca umzimba futhi ugcwalise njengoba kuchaziwe. Masinyane uye ekuzivocavoca umzimba okulandelayo bese uqedela lokho okubekiwe.
- Qhubekani nihamba ngesifunda, nishintsha umzimba wokuzivocavoca ongenhla ngomzimba wokuzivocavoca phansi, akukho ukuhlala phakathi.
- Ngemuva kokuqeda isifunda esisodwa, phomula ngamasekhondi angu-60 bese uqedela eyodwa kuya eminye imibuthano emibili.
- Khuphuka phansi futhi welula emva kokuzivocavoca kwakho.
- Yenza lokhu kuqhutshwa kabili kuya kathathu ngesonto okungenani usuku olulodwa lokuphumula phakathi.
| Ukuzivocavoca umzimba ophezulu | Ukuzivocavoca umzimba okuphansi |
| I-Wall Pushup - Bheka odongeni ngezinyawo ubude bezingalo futhi ububanzi be-shoulder. Gcina phambili futhi ubeke izandla ekuphakameni kwesigcawu kanye nobubanzi be-shoulder. Bhonqa ama-elbows akho bese wehlisa isifuba esodongeni. Phindela emuva uphinde uphinde ubuyele emuva ezingu-15. Zama ukuthi ungaholeli ngesikhumba. | Sihlalo Sesihlalo - Ngesihlalo esilandelayo njengesiqondiso, bhonqa amadolo bese ungena ngaphansi kwe-squat, uthumela iziqhwa emuva ngqo. Hover nje phezu kwesihlalo, cindezela ezithende futhi ume. Phinda ngokuphindaphinda okungu-15. Bamba izinsimbi ngamandla amaningi. |
| Izindleko ze- Dumbbell -Izicucu nezinsimbi ezivela ezinkalweni kuya ku-45 degree degree, ungenayo futhi uphinde uphawule. Cindezela emuva bese udonsa ama-elbows kuze kube yilapho uhamba khona. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15. | Ama-Lunges asekelwayo - Esikhathini esinqunyiwe, unyawo lwezinyawo phambili nokuya kwesokunxele emuva, ukuguqa ngamadolo bese uhlala phansi kuze kube yilapho amadolo akhona ama-angles angama-degree angama-90. Phonsa esithende ukuze ume bese uphinda u-15 uphinde ubuyele eceleni. |
| I-Overhead Press -Kubambe futhi ubambe izinsimbi ngokuqondile phezulu. I-Abs isetshenziselwe ukugoba, ukugoba izintambo nokunciphisa izisindo kumanothi endlebeni, njengemigomo yemigomo. Cindezela isipele futhi uphinde ubuyekeze izikhathi ezingu-15. | Inkomo iphakamisa - Hlala ngezinyawo zombili bese uphonsa phansi ngezinzwane zakho njengoba uphakamisa izithende zomhlaba phansi ngangokunokwenzeka. Phinda ngokuphindaphinda okungu-15. Bamba izinsimbi ngamandla amaningi. |
Ukusebenza okuphakathi kwe-PHA
Uma ngabe usebenzise umzimba futhi ujwayelene nokuqeqeshwa kwamandla, ungase ulungele ukuvivinya umzimba okunzima nakwezinye izifunda. I-Workout ngezansi ikhiqiza inguqulo yokuqala nezinyathelo ezikhudlwana ukuze kube namandla.
Izinsiza
Isihlalo, ama-dumbbells
Indlela yoku:
- Vumbela okungenani imizuzu emihlanu yomsebenzi we-cardio elula.
- Qala ngomzimba wokuqala wokuzivocavoca umzimba futhi, uma usuqediwe, Masinyane uye emsebenzini ophansi wezitho zomzimba
- Qhubeka, ukushintsha umzimba wokuzivocavoca umzimba ngenhla yokuzivocavoca umzimba okuphansi ngaphandle kokuhlala phakathi.
- Emva kokuqeda isifunda esisodwa, phomula ngamasekhondi angu-60 uphinde ugcwalise izifunda ezintathu noma ngaphezulu.
- Khuphuka phansi futhi welula emva kokuzivocavoca kwakho.
| Ukuzivocavoca umzimba ophezulu | Ukuzivocavoca umzimba okuphansi |
| I-Pushups -Ingene esikhundleni se-pushup ezandleni nasezinzwaneni (okunzima) noma ngamadolo (kulula). Ngenhla yangasese futhi ungenayo, phonsa ama-elbows ukwehlisa isifuba kuya phansi. Phindela emuva ngaphandle kokuvala izingxube bese uphinda uphinde uvuselele. | Ama-Dumbbell Squats - Bamba ama-dumbbells ezinhlangothini zakho bese uqala ngezinyawo u-hip-width ngaphandle. Bend ama knees kanye squat, ukuthumela izinyathelo ngqo emuva. Iya phansi ngangokunokwenzeka futhi ucindezele ezithende ukuze ume. Phinda ngokuphindaphinda okungu-15. |
| Imizila Yokuvuselela Eshintshiwe - Bamba emaceleni amabili bese ufinyelela endaweni yonke. Ukubopha ingqikithi, bhonsa ingalo efanele futhi ulethe i-elbow uphuthumise endaweni yokudonsa. Thatha isisindo emuva bese uphinda ngaphesheya u-15 u-reps uwonke. Hamba izandla phambili futhi uphonsa iziqhakazi noma ufike ezinzwaneni eziseplanini ngenselele enkulu. | Lunges Emuva Nesemuva - Ukubamba izinsimbi ezisindayo ngezinyawo ndawonye bese uhamba umlenze wesokunxele ungene emzimbeni. Qinisekisa ukuthi uhamba phambili ngokwanele ukuze amadolo akho ahambe kakhulu kunezinzwane. Phindela emuva ukuze uqale bese uthatha umlenze ofanayo emuva endaweni ephikisanayo. Gcwalisa izinzwane ukuze ubuyele ukuqala. Phinda u-15 ubuyeke eceleni kohlangothi ngalunye. |
| I-Dips nge-Legend Extension - Hlala esiteji noma esihlalweni bese ungena ngaphansi kwe-dip egoqa ama-degrees angu-90. Njengoba uphakamisa, vula umlenze wesokudla bese ufinyelela ngakwesobunxele ngezandla zezinzwane. Phansi bese uphinda, Ukuphakamisa umlenze wesokunxele bese ufinyelela ngakwesokunene kuya ezinzwaneni. Phinda ama-reps angu-15 aphelele. | Ama-Deadlifts - Bamba izisindo futhi ume ngezinyawo ngezinyawo ze-hip-distance. Gcina i-back flat kanye namahlombe emuva, i-tip kusukela ezinkalweni bese uhlehlisa izisindo phansi, ugcine usondelene kakhulu nemilenze. Cindezela i-glutes ukuma uphinde uphinde ubuyekeze izikhathi ezingu-15. |
Ukuqeqeshwa kwe-PHA okuthuthukisiwe
Uma ngabe usebenzise isikhathi eside futhi usetshenziswa ekusebenzeni okunzima kakhulu, lokhu kuvivinya kwe-PHA kuzokuyisa ezingeni elilandelayo. Ukuhamba kuzo zonke izinhlobo zokuzivocavoca, okusho ukusebenza ngaphezulu kweqembu elilodwa lemisipha ngesikhathi esifanayo futhi kukhona ukuzivocavoca kwe-cardio okukhethwa kukho okufakiwe kufaka umzimba ngamunye.
Izinsiza
Isihlalo, ama-dumbbells
Indlela yoku:
- Vumbela okungenani imizuzu engu-5 ye-cardio.
- Qala ngochungechunge lokuqala lokuzivocavoca futhi wenze umzimba ophezulu, umzimba ophansi kanye ne-cardio yokuzikhethela uhambisane ngemva kokunye ngaphandle kokuphumula.
- Qhubeka uhamba ngokusebenzisa isethi ngayinye yezivivinyo ngaphandle kokuphumula.
- Ngemuva kokuqeda isifunda esisodwa, phomula ngamasekhondi angu-60 bese uqedela ukufika kwamanye amasu ayisithupha.
- Khuphuka phansi futhi welula emva kokuzivocavoca kwakho.
| Ukuzivocavoca umzimba ophezulu | Ukuzivocavoca umzimba okuphansi | Ukuzivocavoca kwe-Cardio Exercise |
| Pushup kuya Plank Side - Esikhundleni esiphambanweni, emadolweni noma ezinzwaneni, yenza umgomo. Njengoba ucindezela phezulu, jikela ngakwesobunxele bese uthatha ingalo efanele ngakwesokunene eplanini elihlangothini. Buyela emuva ekuqaleni futhi wenze enye i-pushup, manje kujikeleza ngakwesokudla. Phinda ngokuphindaphinda okungu-15. | I-Squat Press - Hlala ngezinyawo u-hip-width ngaphandle, ubambe izinsimbi emahlombe, u-squat uphansi ngangokunokwenzeka, uthumele iziqhwaga ngqo, ungabikho. Njengoba usukuma, cindezela izisindo ngaphezulu. Phinda ngokuphindaphinda okungu-15. | Squat Squat Jumps - Hlala ngezinyawo zakho ububanzi kanye nezandla ngemuva kwekhanda. Ngaphansi kwe-squat ukuthumela izinyathelo ngemuva kwakho. Yeqa phezulu ngangokunokwenzeka futhi uhambe ngamadolo athambile. Phinda ukuphindwa okungama-20. |
| I-Lunge Rows - Ukubamba izinyawo ngezinyawo ndawonye, uqhube umlenze onyawo lokungena emlenzeni oqondile. Ithiphu kusukela ezinkalweni eziletha isifuba cishe ehambisana nesitezi, ebuyela emuva. Donsa izisindo phezulu. Hamba emuva ukuze uqale uphinde uphinde uhambise ngakolunye uhlangothi ngezintambo ezingu-15. | Ukuhamba kwama-Lunges - Bamba izinsimbi esandleni ngasinye bese uhamba phambili ngonyawo olufanele ungene emzimbeni, kokubili amadolo aguqa angama-angles angu-90 degree. Hamba unyawo olungakwesokunxele futhi uluthumele phambili. Qhubekela ekamelweni, izinhlangothi ezishintshayo ezingu-15 zibuyele emuva, ziphenduke lapho ufinyelela ekupheleni kwekamelo. | I-Plyo Lunges - Qala ngesimo esinqunyiwe nomlenze wesokudla phambili nangonyawo lwesokunxele emuva, cishe izinyawo ezintathu ngaphandle. Bhonqa amadolo angene emgodini bese usuqa phezulu ngangokunokwenzeka, uguqule izinyawo emoyeni futhi ufike emgodini onomunye umlenze phambili. Phinda ukuphindwa okungama-20. |
| I-squat, i-Curl noCindezela- Bamba izinyawo bese ume ngakwesokudla kunyawo lwakho lwesokunxele ngemuva kwakho, uhlala etaweni. Gcina phansi, uthinta izisindo phansi. Ngenkathi ukhona, phindela izisindo zibe yi-biceps curl. Bamba lokho bese ushaya yonke indlela, upheqa izisindo ngaphezulu. Phinda u-15 ubuyeke eceleni kohlangothi ngalunye. | I-Front Kick ne-Triceps Izandiso - Bamba isisindo ngezandla zombili ngakwesinye izingxenye zama-dumbbells. Qala ngesisindo esiphezulu, ama-elbows egobile futhi umlenze wesokudla uqondile ngemuva kwakho. Hamba ngomlenze wesokudla njengoba ulungisa isisindo esandisweni se-triceps. Phinda u-15 ubuyeke ngakwesokudla bese ushintshela kolunye uhlangothi. | Ama-Burpees - Ngamamitha angama-hip-width apart, u-squat uphinde ubeke izandla zombili phansi phansi nganoma iyiphi ingxenye yezinyawo. Gwema izinyawo emuva endaweni yeplanki. Yenza i-pushup (ngokuzikhethela) bese uphinde ugxume izinyawo. Phakamisa futhi, ngokuqina okukhulu engeza ukujula ekugcineni. Phinda ukuphindwa okungama-20. |
> Imithombo:
> Kravitz L. Uphiko Lwasekhaya Inhliziyo Yokuqeqesha. https://www.unm.edu/~lkravitz/Article%20folder/PeripheralHeartAction.html.
> Piras A, Persiani M, Damiani N, Perazzolo M, Raffi M. Peripheral inhliziyo action (PHA) ukuqeqeshwa njengengxenye engavumelekile > kuya > ukuqeqeshwa kwesikhashana esiphakeme ekuthuthukiseni ukuphumula ukuguquka kwenhliziyo kanye nokujwayela ukuzimela. I-Eur J Appl Physiol . 2015; 115 (4): 763-773. i-doi: 10.1007 / s00421-014-3057-9.