Kuyini ukuqeqeshwa kwesikhawu nokuthi yiziphi izinhlobo

-Delile

• Izinhlobo zokuqeqeshwa kwesikhawu
• 1. HIIT
• 2. Tabata

Ukuqeqeshwa kwesikhawu wuhlobo lokuqeqeshwa okubandakanya ukushintshana phakathi kwezikhathi zomzamo wokumaphakathi ukuya kwelikhulu namandla okuphumula, isikhathi sawo esingahluka ngokuya ngokuvivinya okwenziwe nenhloso yomuntu.Kubalulekile ukuthi ukuqeqeshwa kwesikhawu kwenziwe ngaphansi kweso lomfundisi ukuze izinga lokushaya kwenhliziyo nokuqina koqeqesho kugcinwe, ngaphezu kokuvimbela ukulimala.

Ukuqeqeshwa kwesikhawu kuyisu elihle lokukhulisa imetabolism nokusheshisa inqubo yokushiswa kwamafutha, kunciphise iphesenti lamafutha omzimba, ngaphezu kokuthuthukisa amandla we-cardiorespiratory kanye nokwanda kokutholwa kwe-oxygen. Kunconywa ukuthi lokhu kuzivocavoca kwenziwe kabili noma kathathu ngesonto nokuthi umuntu adle ukudla okwanele ukuze imiphumela ibonakale futhi ihlale isikhathi eside.

Izinhlobo zokuqeqeshwa kwesikhawu

Ukuqeqeshwa kwesikhawu kungasetshenziswa ekugijimeni kwangaphandle noma kumshini wokunyathela, ibhayisikili namandla okuzivocavoca, kubalulekile ukufundisa umfundisi ukuthi achaze indawo yokuqeqesha, ehambelana namandla nokushaya kwenhliziyo umuntu okufanele afinyelele futhi alondoloze ngesikhathi sokuzivocavoca ukuzivocavoca umzimba.

1. HIIT

I-HIIT, ebizwa nangokuthi Ukuqina Kwesikhawu Esiphezulu noma ukuqeqeshwa kwesikhawu esiphakeme, luhlobo lokuqeqeshwa olusetshenziswa kabanzi ukusheshisa imetabolism nokuthanda ukushiswa kwamafutha ngesikhathi nasemva kokuvivinya umzimba. Ukuzivocavoca lapho kufakwa khona umthetho olandelwayo we-HIIT kumele kwenziwe ngamandla amakhulu ukuthola izinzuzo ezifunwayo.

Isikhathi esiningi, i-HIIT isetshenziswa ngebhayisikili nasekuqeqeshweni okusebenzayo futhi iqukethe ukwenza ukuvivinya umzimba ngamandla amakhulu cishe amasekhondi angama-30 kuye kuminithi eli-1, ngokuya ngomgomo womuntu. Ngemuva kwesikhathi somzamo, umuntu kufanele achithe isikhathi esifanayo ekuphumuleni, okungaba yinto yokwenziwa, okungukuthi, ukumiswa, noma ukusebenza, lapho kwenziwa khona ukunyakaza okufanayo, kepha ngamandla aphansi. Ngaphezu kokukwazi ukusetshenziselwa ukuvivinya umzimba nge-aerobic, ukuqeqeshwa kwe-HIIT nakho kungafakwa ekuzivocavoca umzimba.

2. Tabata

Ukuqeqeshwa kweTabata luhlobo lwe-HIIT futhi kuhlala cishe imizuzu engu-4, lapho umuntu enza khona ukuvivinya umzimba ngamandla amakhulu amasekhondi angama-20 bese ephumula imizuzwana eyi-10, egcwalisa isikhathi esiphelele semizuzu emi-4 yomsebenzi. Njenge-HIIT, i-tabata ingakhuphula amandla omuntu we-aerobic ne-anaerobic, isize ukugcina ubukhulu bemisipha futhi ithuthukise uhlelo lwezinhliziyo.

Ngoba kungukuzivocavoca okunamandla kakhulu, kunconywa ukuthi kwenziwe ngabantu abebekwenza ukuzivocavoca umzimba isikhashana nokuthi kwenziwe ngaphansi kokuqondisa kochwepheshe bezemfundo yokuzivocavoca ukuze izinzuzo zitholakale. Bheka ukuzivocavoca nge-tabata.