Icebo Elilodwa Lokuthola Okuningi Ku-Workout Yakho ye-HIIT

-Delile

• Isinyathelo 1: Zithokozise
• Isinyathelo 2: Funa Imisipha Engaphezulu
• Buyekeza kwe-

Uma wazi kahle izinzuzo zokuqeqeshwa kwesikhawu esiphakeme (HIIT), kepha uzizwe sengathi akusebenzi izimangaliso okufanele ngabe, lezi zikhombisi ezimbili zenzelwe wena. Nansi indlela yokuziphusha ngokwengqondo nangokomzimba kulelo phuzu okufanele likubambezele lapho kwenzeka khona umlingo we-HIIT.

Isinyathelo 1: Zithokozise

Esikhundleni sokuba novalo ngokwenza amasethi womsebenzi wakho, jabula ukubona ukuthi ungazicindezela kangakanani kude nesikhathi ngasinye. Into nge-HIIT ukuthi ikuvumela ukuthi uqine hhayi nje ngokomzimba kodwa ngokwengqondo. Kwakha ukuhluzeka kwengqondo yakho ngendlela okungenzeka ukuthi awukaze ube nayo. Ngakho-ke sondela kule nselelo ngendlela enkulu yokusebenzisa isithombe engibiza ngokuthi "umugqa wesimanga." Uyamangala ukuthi ungathola enye i-rep eyodwa ngaphambi kwesikhathi noma ufeze leyo nqubekela phambili elandelayo ekuhambeni, noma ngabe lokho kwengeza ukuthambekela kuma-sprints akho noma weqa ezikweleni zakho. Lona umlingo weqiniso wenqubo ye-HIIT-uma ingqondo yakho isingenile, umzimba wakho uzolandela. (Funda kabanzi: Izindlela Ezisekelwa Isayensi Zokucindezela Ukukhathala Kokuzivocavoca)

Esinye isishukumisi: Ngezikhathi ezinamandla amakhulu, khumbula ukuthi kuhlale kunokuphumula okulindile. Ngokungafani nezinye izinhlelo zokuqeqesha, ezinjenge-cardio engaguquki noma amasethi ejwayelekile wokuphakamisa izinsimbi, imisipha yakho ichitha isikhathi esincane ngaphansi kokucindezeleka. Kodwa lokho kuqhuma kweleveli elandelayo kuhloselwe ukukufikisa kumthamo ophakeme womsebenzi ngokushesha okukhulu (nawe uvuna izinzuzo zokushiswa kwekhalori enkulu namandla andayo). Izikhathi ezisele zikunikeza ithuba lokuzigcwalisa kabusha lapho ulidinga-futhi nokwazi lokho kufanele kukusize ukuba ube nesibindi kulezo zikhathi zokusebenza. Futhi, lapho uzizwa uqina ngokwengeziwe isikhathi ngasinye lapho uziphoqa, kulapho ubona khona ukuthi imingcele yakho ayinamkhawulo. (Nansi enye imfihlo yokuba nokuzivocavoca kwakho okuhle kakhulu kwe-HIIT.)

Isinyathelo 2: Funa Imisipha Engaphezulu

I-flash flash: I-HIIT ingakusiza ngokuphelele ekwakheni isisindo somzimba esinciphile. Konke lapho ukhetha khona ukuvivinya umzimba ngezikhathi zakho nokubuyiselwa okusebenzayo. Abantu abaningi bahluleka ukwenza i-HIIT njengama-sprints kuthrekhi noma umshini wokunyathelisa, kepha kukhona ukunyakaza kwamandla okwenza umzimba wakho usebenze ngamandla alinganayo alokho kuqhuma okufushane, okuzophinde kubeke izinhlobo zezimfuno ezicutshini ezizenzayo yakha kabusha iqine futhi iqine. Isibonelo, isikhawu se-burpees as-many-reps-as-possible (AMRAP) singakha imisipha kusuka emahlombe kuye kumathole. (Zama lo mzuzu wokuzivocavoca we-AMRAP wemizuzu engu-15.) Lolu hlobo lokuqeqeshwa lusebenza ikakhulukazi imicu yakho yemisipha esheshayo, ephendula ngokushesha lapho ikhokhiswa intela ngakho-ke ingababazi abakhulu bokubaza. Futhi uma ufuna ukukhulisa lezo zinzuzo, ukwengeza ukumelana namabhande okuzivocavoca noma insimbi encane kuhlale kuwumqondo omuhle.

Buyekeza kwe-