Konke mayelana nokuqina
Into enhle ngokuzivocavoca ukuthi kungenye yezinto ezibaluleke kakhulu ongayenza uma ufuna ukushisa amafutha amaningi . Izindaba ezimbi? Akukho mshini wokusebenzisa 'umlingo' oyokwenza ukuthi kwenzeke ebusuku.
Lokhu akusho ukuthi awukwazi ukusheshisa inqubo yokushisa amafutha futhi enye indlela yokwenza lokhu yilezi: Yenza umsebenzi ophakeme . Kudinga ukuchitha isikhathi endaweni lapho i-oksijeni inqabile khona futhi ingahambi kahle, kepha inzuzo iyinhlangano enamandla, ene-sleeker ene-fat encane ne-muscle ngaphezulu. Thola mayelana nokuzivocavoca kwamafutha okushisa okuhle nokuthi angakusiza kanjani ukulahlekelwa amafutha okuhle.
Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi
Okuyilo: Uhlobo lokuqeqeshwa kwesikhashana lapho usebenza khona okuncane, okuphakeme (noma ama- anaerobic ) umzimba (isb., Konke okuphumayo) ngezikhathi zokutakula.
Okwenza kusebenze: Ucwaningo lubonisa ukuthi i-HIIT ibangela izinqubo zokuxuba ezithuthukisa ukuwohloka kwamafutha emzimbeni, okuholela ekusetshenzisweni okunamandla kwamanoni njengamafutha, ukulahleka okukhulu kwekhalori kanye nama-calories amaningi ashise ngemuva kokuzivocavoca .
Okungokwakho: Abazivocavoca abanokuhlangenwe nakho abangakwazi ukusingatha inselelo. Kwabaqalayo: Zama ukuqeqeshwa okuyisisekelo esiphakathi futhi kancane kancane usebenze ngendlela yakho kuze kufike ku-HIIT ukuqeqeshwa.
Ukusebenza kwe-HIIT nezinsiza:
Ukuphakamisa Izisindo
Okuyiyo: Ukuzivocavoca usebenzisa ukuphikiswa (umzimba wakho, izisindo, imishini, njll) ngokumelene nemisipha enezivivinyo ezenzelwe ukwandisa amandla , ubuhlungu, nokukhuthazela.
Isizathu sokusebenza : Ukuphakamisa izisindo kuthuthukisa ikhono lomzimba lokugcoba amafutha futhi ulisebenzise amandla ngenkathi futhi ukwandisa amakholori ashise emva kokuzivocavoca kwakho . Ukuze uthole amandla okushisa kakhulu, qiniseka ukuthi uphakamisa isisindo esanele ukuze uphonse inselele futhi ulayishe imisipha yakho. Okuningi ngokukhetha izisindo zakho .
Ubani okumele: Wonke umuntu kuhlanganise nabantu abadala, abaqalayo , abasha kanye nokuqhathanisa ngokweqile noma umzimba okhululekile .
Ukusebenza okuQinisekisa amandla nokuNsiza:
Ukuqeqeshwa kwesifunda
Okuyilo: Ukuqeqeshwa kwesekethe kuhilela ukwenza uchungechunge lwezivivinyo (amandla, cardio noma kokubili), omunye emva komunye, engenakho ukuphumula phakathi.
Okwenza kusebenze : Ngokufana nokuqeqeshwa kwesikhashana esiphakeme, ukuhamba okusheshayo kwalokhu kuqhutshwa kugcina izinga lezinhliziyo liphakeme, okuvumela ukuthi ushise amakholori amaningi futhi usebenzise amafutha ngokucophelela ukuze uphethe umzimba wakho. Iphinde ibambe iqhaza ekulandeleni, okuvumela ukuthi ushise amakholori amaningi amahora ngemva kokuzivocavoca kwakho.
Ubani ukuthi : Wonke umuntu. Abaqalayo bangaqala ngomsebenzi wesifunda okuyisisekelo futhi kancane kancane basebenze indlela yabo kuze kube nemigomo ehamba phambili.
Ukusebenza kwesekethe nezinsiza
Ukuzivocavoca kwama-Anaerobic
Okuyikho : Ukuzivocavoca kwama-Anaerobic , okuhamba phambili okwenziwe ngamandla kakhulu, ngokuvamile kuyisisekelo sokusebenza okukhulunywe ngenhla, kodwa ungawahlanganisa nanoma yikuphi ukudlala kwe-cardio ukuthuthukisa amafutha akho nekhalori. Qala ngokusebenza ngokulinganisela bese ufaka imizuzwana engu-30-60 yokuzivocavoca kwama-anaerobic (isb., Ama- burpees , ama- squat jump , njll) njalo imizuzu engu-4-5.
Okwenza kusebenze : Njengaleminye imisebenzi ekhulunywe ngayo, ukuzivocavoca okukhulu kubangela ukukhululwa kwama-hormone okushisa amafutha (ikakhulukazi i-hormone yokukhula), okwandisa ikhono lomzimba lokufinyelela nokusebenzisa i-fat and risingburn.
Okungokwakho : Ukuzivocavoca okuhlangenwe nakho okulungele inselelo.
Izinsiza zokuzivocavoca ze-Anaerobic
- Isinyathelo ngesinyathelo Ukuzivocavoca kwama-Anaerobic
- Ukwengeza Amandla
- Impumelelo Ephansi, Ukuqina Okuphakeme
Ithebula Push
Okuyilo: Lokhu kuvivinya ngeke kuholele ukuthi uphule isithukuthuku, kepha kunzima kunabo bonke: Ngemva kokudla okwanele ukwaneliseka (hhayi okugxotshiwe), faka izandla zakho etafuleni futhi, ngokukhamba phambili ukunyakaza, zishaye kude kakhulu ukuze ungasakwazi ukufinyelela ipuleti yakho.
Kungani isebenza: Wonke umsebenzi emhlabeni ngeke ushise noma yikuphi amafutha uma uqeda ukudla ama-calories amaningi kunokushisa. Ukuzivocavoca kunomthelela ekulahlekeni kwekhalori okudingekayo ekulahlekelweni kwamafutha, kodwa ungakwazi kalula ukulungisa konke okusebenzayo ngesidlo esisodwa nje. Ukulawula ukudla kwakho kwenza konke lokho kulukhuni kuwufanele.
Ubani okumele: Noma ubani ofuna ukulahlekelwa amafutha.
Indlela Yokudla Ngaphansi
- Ukukhomba Izimpawu Zokulamba
- Ukulahlekelwa Isisindo Esiphumelelayo Nokudla Kwakho
- Ukulawulwa Kwezingxenye
Imithombo:
U-Alcaraz PE, uSánchez-Lorente J, uBlazevich AJ. Ukusebenza ngokomzimba kanye nezimpendulo zemizimba ezinzima zokuqeqesha ukujikeleza kwesifunda ngokumelene nokuqeqeshwa kwamandla wendabuko. I-J Strength Cond Res. 2008 Meyi; 22 (3): 667-71.
U-Bea J, uCussler E, Uhamba S, et al. Ukuphikiswa Ukuqeqesha Kubikezela Ukuguquka Kweminyaka Engu-6 Yomzimba Emaphoyiseni Ka-Postmenopausal. I-Med Sci Sports Exerc. 2010 Julayi; 42 (7): 1286-1295.
U-Godfrey RJ, uMadgwick Z, i-Whyte GP. Ukuphendula kwe-hormone yokukhula kwe-hormone yokuzivocavoca kwabadlali. I-Med Med. 2003; 33 (8): 599-613.
I-Haltom R, i-Kraemer R, i-Sloan R, et al. Ukuqeqeshwa kwesisindo somjikelezo kanye nemiphumela yaso ekusetshenzisweni okungaphezu kwe-oxygen oxygen. I-Med Sci Sports Exerc. 1999 Nov; 31 (11): 1613-8.
Kravitz L, Herrera L. Yebo! Ukwenza Ukushisa Amafutha Ngesikhathi Uphikisana Nokuzivocavoca. IDEA Fitness Journal, 6 (4), 17-19.
Tremblay A, Simoneau JA, Bouchard C. Impact yokuzivocavoca umzimba emzimbeni kanye nesifo samathambo umzimba. I-Metabolism. 1994 Jul; 43 (7): 814-8.