Ukuqeqeshwa okuthuthukisiwe kokushisa amafutha

-Delile

• Ungakwenza kanjani ukuqeqeshwa okuthuthukile kwe-HIIT
• Isivivinyo 1: IBurpee
• Ukuzivocavoca 2: Cwilisa ngesisindo
• Ukuzivocavoca 3: Ama-triceps anesisindo ngemuva kwentamo
• Ukuzivocavoca 4: Cindezela umshini nge-barbell
• Ukuzivocavoca 5: Ibhodi enezingalo ezeluliweyo

Ukuqeqeshwa okuthuthukile kwe-HIIT kuyindlela enhle yokushisa amafutha emzimbeni usebenzisa imizuzu engama-30 ngosuku, ngokuhlanganiswa kokuzivocavoca okuphezulu okuqinisa ukushiswa kwamafutha asendaweni kanye nokwakhiwa kwamaqembu emisipha ehlukahlukene.

Ngokuvamile, ukusebenza ngamandla okukhulu kufanele kuqalwe kancane kancane ukugwema ukulimala kwemisipha namalunga, njengezinkontileka kanye ne-tendonitis. Ngakho-ke, lokhu kuqeqeshwa kuhlukaniswe izigaba ezi-3, isigaba esikhanyayo, isigaba esimaphakathi nesigaba esithuthukile, okufanele siqale cishe inyanga eyodwa ngemuva kwesigaba esedlule.

Ngaphambi kokuqala noma yisiphi isigaba sokuqeqeshwa okunamandla kwe-HIIT, kunconywa ukuthi wenze okungenani imizuzu engu-5 yokugijima noma ukuhamba ngokulungisa inhliziyo yakho, imisipha namalunga ukuze uzivocavoca.

Uma ungazenzanga izigaba ezedlule, bona: Ukuqeqeshwa okumaphakathi ukuze ushise amanoni.

Ungakwenza kanjani ukuqeqeshwa okuthuthukile kwe-HIIT

Isigaba esithuthukile sokuqeqeshwa kwe-HIIT kufanele siqale cishe inyanga e-1 ngemuva kokuqala ukuqeqeshwa okuphakathi noma lapho ulungiselela ngokwanele umzimba futhi kufanele wenziwe ama-3 kuye ku-4 amahlandla ngeviki, ukuze kuhlale kunosuku lokuphumula phakathi koqeqesho ngalunye.

Ngosuku ngalunye lokuqeqeshwa okuthuthukile kuyalulekwa ukwenza amasethi ama-5 kokuphindaphinda okungu-12 kuye kokungu-15 kokuvivinya ngakunye, uphumule cishe amasekhondi angama-60 kuye kwangama-90 phakathi kwesethi ngayinye nesikhathi esincane phakathi kokuvivinya ngakunye.

Isivivinyo 1: IBurpee

​

I-burpee ukuzivocavoca okusebenza kuwo wonke amaqembu emisipha, ikakhulukazi emuva, esifubeni, emilenzeni, ezingalweni nasezinqeni. Ukwenza lo msebenzi ngendlela efanele kufanele:

1. Yima ngezinyawo zakho ngokuhambisana namahlombe akho bese wehla uze ube sesimweni semithunzi;
2. Beka izandla zakho phansi bese uphusha izinyawo zakho emuva uze ube sesimeni sepulangwe;
3. Yenza i-push-up bese udonsela izinyawo zakho eduze komzimba wakho, ubuyele esimweni se-shades;
4. Gxuma futhi welule umzimba wakho wonke, ucindezele izingalo zakho phezu kwekhanda lakho.

Ngalesi sikhathi sokuzivocavoca kubalulekile ukugcina ijubane, kanye nokugcina imisipha yesisu inenkontileka kahle ngesikhathi sebhodi kanye ne-flexion, ukwenza ngcono imiphumela etholakele.

Ukuzivocavoca 2: Cwilisa ngesisindo

Ukuzivocavoca okusindayo kungumsebenzi omuhle wokuqeqesha isitho sakho, imilenze, imisipha yesisu neyasemuva, kanye nokulahla amafutha kulezi zindawo. Ukwenza lo msebenzi, kufanele:

1. Yima ngezinyawo zakho ububanzi behlombe bese ubamba isisindo ngezandla zakho, eduze kwemilenze yakho;
2. Thatha igxathu eliya phambili bese ugoba idolo kuze kube yilapho ithanga lomlenze lilingana naphansi, ukugcina unyawo lwangaphambili luyisicaba phansi kuthi olangemuva luphakamise isithende;
3. Yehlisa kancane ukhalo kuze kube yilapho ilunga lenza i-engela engu-90º futhi idolo lomlenze ongemuva licishe lithinte phansi;
4. Khuphuka, buyela endaweni yokuqala bese ushintsha umlenze oya phambili.

Ukwenza lokhu kuvivinywa kubaluleke kakhulu ukugcina umhlane wakho uqonde njalo nedolo lomlenze wokuya ngemuva kwethiphu yonyawo ukugwema ukulimala okuhlangene.

Uma kungenakwenzeka ukusebenzisa izisindo ukwenza lo msebenzi, ithiphu ukusebenzisa amabhodlela agcwele amanzi, isibonelo.

Ukuzivocavoca 3: Ama-triceps anesisindo ngemuva kwentamo

Ukuzivocavoca nge-triceps okunesisindo ngemuva kwentamo kungumsebenzi wokuqina okukhulu okhulisa ngokushesha imisipha yezingalo, futhi kunciphisa amanoni atholakala ngaphansi kwengalo. Ukwenza lo msebenzi, kufanele:

1. Yima, gcina izinyawo zakho zihlukanisiwe ububanzi bese ubeka unyawo olunye ukudlula olunye;
2. Bamba isisindo ngezandla zombili bese ubeka isisindo ngemuva kwentamo, ugcine izindololwane zigobile eceleni kwekhanda;
3. Nweba izingalo zakho ngenhla kwekhanda lakho bese ubuyela endaweni ngesisindo ngemuva kwentamo bese uyaphinda.

Ngalesi sikhathi sokuzivocavoca kubalulekile ukugcina umhlane wakho uqondile njalo, ngakho-ke, kubalulekile ukuthi uqinise imisipha yakho yesisu kahle.

Ukuzivocavoca 4: Cindezela umshini nge-barbell

Umshini wokucindezela i-barbell uyindlela enhle yokuthuthukisa imisipha yamahlombe, izingalo, emuva ne-abs. Ngakho-ke, ukwenza lo msebenzi ngendlela efanele kufanele:

1. Yima ngezinyawo zakho ububanzi behlombe bese ubamba ibha ngezandla zombili, noma ngaphandle kwezisindo;
2. Gobisa izingalo zakho kuze kube yilapho ibha iseduze kwesifuba sakho, kepha izindololwane zakho zibheke phansi, bese uphusha ibha phezu kwekhanda lakho, welula izingalo zakho;
3. Buyela esimeni nebha eseduze kwesifuba sakho bese uphinda ukuzivocavoca umzimba.

Ngesikhathi sokuzivocavoca umzimba kunconywa ukuthi uhlale uqonde ngqo emgodleni ukuze ugweme ukulimala umgogodla, ngakho-ke, izibilini kufanele zibe nezinkontileka eziqinile kulo lonke uhlelo lokuzivocavoca.

Uma kungenakwenzeka ukusebenzisa ibha enezisindo, okunye okuhle ukubamba induku yomshanelo bese ufaka ibhakede noma enye into ekugcineni, isibonelo.

Ukuzivocavoca 5: Ibhodi enezingalo ezeluliweyo

Ibhodi elinezingalo ezeluliwe liyindlela enhle yokusebenza imisipha yesifunda sesisu, ngaphandle kokulimaza umgogodla. Ukuze wenze lo msebenzi kahle, kufanele:

1. Lala phansi ngesisu bese uphakamisa umzimba wakho, usekele isisindo ezandleni nasezinzwaneni zakho;
2. Gcina umzimba wakho uqonde futhi uqonde phansi, amehlo akho ethe njo phansi;
3. Gcina isikhundla sepulangwe isikhathi eside ngangokunokwenzeka.

Lokhu kuvivinya kufanele kwenziwe ngesisu esiqinile esinezivimbelo ukuvimbela isinqe ekubeni ngaphansi komugqa womzimba, okungadala ukulimala emuva.

Labo abadinga ukwehlisa isisindo futhi bashise amanoni futhi kudingeka bazi ukuthi yini okufanele bayidle ngaphambi, ngesikhathi nangemva kokuqeqeshwa, ngakho-ke bheka amathiphu avela kusazi sokudla uTatiana Zanin kule vidiyo elandelayo: