Ukuhlola okuhloswe kukhishwa ngokushisa amafutha

Ukubheka ukuqeqeshwa okuphakanyisiwe okuphezulu

Ingabe uhlelo lwakho lokuqeqeshwa luhlanganisa umzimba ogcwele, umzimba ohlosiwe wokushisa amafutha? Yonke imisebenzi iyakusiza ukuba unciphise, kodwa ngokuhlela ngokucophelela ungaklama ukuqeqeshwa kwe-fat-blasting okuyinto ephumelela kakhulu ekushiseni ama-belly fat kanye namasentimitha amancane enqamula amathanga akho, ama-highs nama-buttocks .

Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi

Uma unesisindo ngempela ngokushintsha umzimba wakho, ukulahlekelwa amafutha esiswini, nokudweba izingalo nemilenze okunamandla futhi i-toned, udinga ukwenza ukuqeqeshwa okuphakanyisiwe okukhulu.

Izinzuzo nabaqeqeshi bakubiza ngokuthi i-HIIT noma "nje ukuqeqeshwa kwesikhashana". Ukusebenza kwe-HIIT kudlule amaminithi angu-20 kuya kwangu-30 kuphela noma ngaphansi futhi kufaka ukunyakaza komzimba okugcwele okushisa ama-calories bese uqinisa imisipha yakho ngesikhathi esifanayo.

Kungani lokhu kusebenza okunomsoco kusebenza kahle? Kulula. Izikhathi ezincane nginciphisa izinga lokushaya kwenhliziyo yakho kunokuzivocavoca okuvamile ukuze ushise amakholori amaningi ngesikhathi esingaphansi. Futhi izindaba ezinhle ukuthi ukusebenza kwe-HIIT empeleni kushintshe umzimba wakho wokushisa ukuze ushise amakholori amaningi usuku lonke-ngisho nalapho ungasebenzi.

Abacwaningi bathole ukuthi abazivocavoca abathintekayo ekuqeqesheni okunamandla kakhulu into ebizwa nge-EPOC, noma ukusetshenziswa ngokweqile kokusebenzisa i-oxygen. Lokhu kusho ukuthi emva kokuzivocavoca kwakho okushisa umzimba wakho umzimba wakho udinga oksijini oluthe xaxa ukusebenza. Ngenxa yalokho, umzimba wakho ukwandisa kancane futhi ushisa amakholori amaningi amahora ambalwa emva kweseshini sakho.

Khumbula, noma kunjalo, ukuthi iseshini esisodwa sokuqeqeshwa asikwazi ukuguqula umzimba wakho ebusuku.

Ngisho noma ushisa amakholori amaningi nge-EPOC, lokho akusho ukuthi kufanele udle okungaphezulu, hambisa kancane noma ugcwalise izikhathi ezimbalwa zokuzivocavoca kamuva ngesonto. Ngokuhamba kwesikhathi, izinto ezihambisana nokuzivumelanisa kakhulu uma uzama ukunciphisa. Ngakho sebenzisa ukuphakama okukhulu, ukushisa okunamafutha njengengxenye yohlelo oluphelele nokulinganisela ukufinyelela imigomo yakho yesisindo somzimba.

Indlela Yokuqala Ukusebenza Kwe-Fat-Burning Workout

Ngisho wacabanga ukuthi ukusebenza okuhle kakhulu ukushisa amafutha kuncane, akulula. Ukuze i-HIIT yakho yemidlalo iwenze umehluko, kufanele kube nzima. Lokhu kusho ukuthi uzokuphefumula kakhulu lapho usebenzise futhi imisipha yakho ingashisa okungaphezulu kokusebenza kwakho okujwayelekile.

Ngakho-ke, kunezinto ezimbili okudingeka wazi ngaphambi kokuba uqale ukwenza umsebenzi omkhulu:

1. Kufanele ube nenempilo ngokwanele yokuzivocavoca ngamandla. Uma ungaqiniseki, uma ungumuntu omusha wokuzivocavoca, noma uma unesifo sezempilo, hlola nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzivocavoca okukhulu.
2. Hlela uhlelo oluphelele lokuphumula kwesisindo . Uma uqala ukuqeqeshwa kwe-HIIT ukushisa amafutha, kufanele ubeke umqhudelwano owodwa nje ngesonto ngeseshini ephakeme kakhulu. Njengoba izinga lakho lokuzivocavoca lithuthukisa, hlela amaseshini amabili noma amathathu ngesonto. Uhlelo lwakho lokuzivocavoca luzophumelela kakhulu uma udala uhlelo oluphelele lokuzivocavoca olufaka isikhathi sokuqeqesha nokubuyiswa.

Ukusebenza kwe-Fat-Burning

Ungakwazi ukulandela lesi sampuli se-HIIT kusikhathi esincane noma ungasebenzisa amanye ama- five-minute sessions-burning burning developed by ochwepheshe abaphezulu. Ungakwazi futhi ukudala ukuzivocavoca kwakho okuphezulu ngokuhlanganisa umzimba owenza izinga lokushaya kwenhliziyo yakho futhi wakhe amandla.

Uzofuna ukubandakanya imisipha emikhulu kuwo wonke umzimba wakho. Khetha ukuzivocavoca okunjenge-burpees, ukugxuma ama-jacks, nokucindezela phezulu ukuze ushise ama-belly uphinde uthuthukise amandla angaphakathi emzimbeni. Lokhu kusetshenzwa kwesampula kungakusiza ukuvutha ukhalori:

Hlanganisa izitebhisi zokushisa amafutha (lokhu kuwukusebenza okuphelele okumele ukwenze uma ufinyelela esiteji eside-okungenani ngaphansi kwezingu-10):

• Ukufudumala imizuzu emithathu kuya emihlanu ngokuhamba noma ukwenza ijubane elincane.
• Phakamisa izitebhisi imizuzu emithathu, uthathe izinyathelo eyodwa noma ezimbili ngesikhathi.
• Gcwalisa ama-push-up angu-10 phezulu kwezitebhisi.
• Bamba isikhala sodonga ngamasekhondi angu-60.
• Jog kancane kancane phansi izitebhisi.
• Phinda kabili kuya kathathu.

I-Sprint ibe phansi kancane (uma unepaki eliseduzane, lokhu kuyimfundo ejabulisayo yokwenza ngaphandle):

• Ukufudumala imizuzu emithathu kuya emihlanu ngokuhamba noma ukwenza ijubane elincane.
• Sprint (ugijimise ngokushesha ngangokunokwenzeka) kwikhilomitha elilodwa lekota.
• Gcwalisa ama-burpees angu-10.
• Gcwalisa ama-squat ayishumi.
• Gcwalisa ama-jacks ayishumi.
• Jog emuva endaweni yakho yokuqala.
• Phinda kabili kuya kathathu.

Tone phezulu ku-treadmill (uma ungumuntu wokuzivocavoca, zama lokhu okuvezwa eduze kwesigumbi sesisindo):

• Ukufudumala imizuzu emithathu kuya emihlanu ngokuhamba noma ukwenza ijubane elincane.
• Khulisa ijubane lokubili futhi uhambe ukuze usebenze kanzima imizuzu emithathu.
• Susa isiteji bese uthatha isethi yezinsimbi (amapremu ayisikhombisa kuya kwangu-10).
• Gcwalisa ucingo lwe-squat 10.
• Gcwalisa amapayipi ama-10 ahamba ngezinsimbi.
• Gcwalisa ama-push-ups angu-10.
• Phinda kabili kuya kathathu.

Ngemuva kokusebenza kwakho kwe-Fat-Burning Workout

Kwenzekani ngemuva kokuthi iseshini yakho yokuzivocavoca ibaluleke kakhulu njengokuthi kwenzekani phakathi neseshini. Landela lawa macebiso ukuze uqiniseke ukuthi ukwandisa izinzuzo ezinamafutha:

• Gcina umsebenzi wansuku zonke ukuze ulahlekelwe isisindo. Izikhathi eziphakeme kakhulu zingakugqoka. Kodwa uma usuqeda ukuchitha lonke usuku embhedeni, ungase ulahlekelwe izinzuzo ze-metabolism-ezithuthukisa ozisebenzisayo kanzima ukufeza. Zama ukugcina ukungasebenzi kokusebenza kwe-thermogenesis (NEAT) ngokuhlala usebenza usuku lonke. Ukugqoka umqapha womsebenzi kungakusiza ukuba uqiniseke ukuthi ufinyelela imigomo yakho yansuku zonke nezinhloso zekhalori.
• Sebenzisa ukutakula okusebenzayo ukuze uhlale uphilile. Ezinsukwini emva kokuqeqeshwa kwakho kwezinga eliphezulu lokuphumula, kufanele uphumule. Ukubuyiselwa kubalulekile ukukusiza ugweme ukulimala nokushisa. Kodwa akufanele ususe usuku lonke. Khetha ukusebenza okulula okukhuthaza ukutakula okusebenzayo ukuze kusize ushise amafutha nama-khalori ngenkathi umzimba wakho wakha kabusha.
• Yidla kahle. Hlanganisa ukuzivocavoca kwakho okunamafutha ngenhloso yokudla okunengqondo futhi okunomsoco ukuze umzimba wakho ube nophethiloli okudingeka usebenze kanzima futhi ulungele.

> Imithombo:

> McCall,, MS, CSCS P. 7 izinto okumele zikwazi ngokusebenzisa ngokweqile ukusetshenziswa kokusetshenziswa kwe-oxygen (EPOC). https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen.

> I-National Strength and Conditioning Association. Isihloko esishisayo: Indima yokusebenzisa ngokweqile ukusetshenziswa kokusetshenziswa kwe-oxygen (EPOC) ezinhlelo zokulahlekelwa kwesisindo. https://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/.