HIIT Workouts and Exercises
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Mayelana nalolu hlelo lokusebenza
Qala lo nyaka omusha ngokuthuthukisa imikhuba enempilo ngokujima kwe-hiit. Uhlelo lokusebenza lwe-hiit Workout lunezinqubo ze-hiit zokulahlekelwa isisindo ezihamba phambili ezifanele isixazululo sonyaka wakho omusha. Bheka ukuzivocavoca kwe-hiit kwabesifazane nabesilisa ukuze behlise isisindo ngezinsuku ezingama-30 ukuze baphile impilo enempilo. Sikufisela unyaka omusha omuhle.
Bheka izinselelo zethu zokujima njengenselelo yezinsuku ezingama-21 noma inselele yezinsuku ezingama-30 ye-HIIT, zonke lezi zivivinyo zingazanywa ekhaya futhi akukho mishini edingekayo. Thatha izinqumo zonyaka omusha ezinempilo ngo-2021. Zikhiphele okusha ngenselelo yokufaneleka yonyaka omusha kulo nyaka.
Ukuzivocavoca kwe-HIIT kuwuhlelo lokusebenza lomuntu siqu lwe-HIIT lokushiswa kwansuku zonke lwabaqalayo kanye nabathanda impilo enempilo. Ngokuzivocavoca kwe-HIIT, shisa lolo ngqimba lwamafutha obuhlale uphupha ukuwasusa.
Ukwehla kwesisindo akuwona umsebenzi olula. Singakufeza kuphela ngokukhethwa ngokucophelela kokuzivocavoca kwe-cardio nezinhlelo zokudla okunempilo. Umngane wethu we-cardio ukugqugquzela nsuku zonke ukuthi ufinyelele umgomo wakho wokufaneleka. Uzothola izivivinyo ze-hiit zamadoda kanye nesibali-sikhathi se-hiit ngomculo ukwenza umjikelezo we-hiit ne-Tabata uhehe kakhulu.
I-HIIT(High Intensity Interval Training) iyisu elisha lokuthola ukuqina. Umbuso we-HIIT uqukethe izikhathi ezimfushane zokujima kwe-cardio okuqinile okulandelwa izikhathi zokululama ezingaqinile kancane. Ukuzivocavoca kwe-HIIT kunikeza izivivinyo ze-cardio ezikhethwe ngokucophelela, izivivinyo ze-HIIT zezingxenye ezithile zomzimba, amaphakheji omzimba ogcwele, njll.
Uma ufuna ukuzama ukujima ukuze abantu besifazane behlise isisindo ngezinsuku ezingu-30 uhlelo lwethu lokusebenza lwe-hiit lungcono kakhulu, olune-hiit timer yamahhala yokugcina umkhondo wokujima kwe-hiit cardio. Ukuzivocavoca kwe-hiit kwabesifazane kungasiza ekunciphiseni isisindo ezinsukwini ezingu-30 ukwenza inselele yokuzivocavoca. Kukhona izifundo ze-hiit cardio ekhaya ezifanele wonke umuntu.
Umhleli wethu wokuzivocavoca wenza umsebenzi womzimba wonke ukuze athole imiphumela esheshayo ngesikhathi esifanele. Isibali sikhathi sokuzivocavoca i-hiit singaba uzakwethu wokuqina ongcono kakhulu ongakugcina ugqugquzelekile ekwehleni kwesisindo ezinsukwini ezingama-30. Lolu hlelo lokusebenza lwe-hiit Workout luphinde lube nokuqina okuphezulu kwe-hiit abs yokuzivocavoca ukuze ulahlekelwe amafutha esisu.
Izici:
1. Amaseshini okujima angokwezifiso
Ukujima kwe-HIIT kuqukethe ukujima komzimba okuphelele okuhlukaniswe ngamafomethi e-HIIT e-cardio ahlukene. I-5-min ABS ne-Core, isekethe ye-HIIT yesibhakela, izikhathi zokujima isisindo somzimba esiphelele, amasekhethi esikhashana somzimba aphansi, njll. izimiso zokuqeqesha ze-HIIT ezidume kakhulu noma ubani angazama ngazo.
2. Impendulo yomsindo evela kumqeqeshi wezwi
Amaseshini okuzivocavoca anamandla aphezulu adinga ukuqina okukhulu kwengqondo. Umngane wethu weCardio ukunika impendulo yomsindo futhi ukukhumbuza ngesibali sikhathi se-HIIT esikugcina usendleleni. Umqeqeshi wezwi unikeza iziyalezo ezifika ngesikhathi mayelana nokuzivocavoca kanye nezikhawu zekhefu futhi uhlinzeka ngolwazi olungenazinkinga. Isikhathi se-HIIT silungiselelwe kahle ukuze kuzuzwe imiphumela engcono kakhulu ngendlela ephephile
3. Ukuzivocavoca kwe-HIIT kwabesifazane
Ukujima kwe-HIIT okunamandla kakhulu kuyashesha futhi kuqukethe izivivinyo eziningi ze-anaerobic kanye nokuzivocavoca okungase kube nzima kwabesifazane bebonke. Umngane wethu we-cardio uhlinzeka ngeqoqo lokuzivocavoca okukhethekile kokuzivocavoca kwabesifazane okwenza kube ukukhetha okungcono kakhulu kwezinhlelo zokusebenza ze-cardio Workout yabesifazane.
4.Isebenza ungaxhunyiwe ku-inthanethi
Ukuzivocavoca kwe-HIIT kuyatholakala ungaxhunyiwe ku-inthanethi okwenza ukujima kwethu kwe-cardio kube mahhala futhi kutholakale noma kuphi, nganoma yisiphi isikhathi. Manje sekulula ukuzilolongela ekhaya mahhala. Zama ukusebenzisa i-HIIT ekhaya njengoba uhlelo lwethu lokusebenza luqukethe izivivinyo eziningi ezingadingi okokusebenza.
Uhlelo lokusebenza lwe-hiit timer lunomkhawulo ongcono kakhulu we-hiit timer ofanele ukujima kwamaminithi angu-30 hiit nokujima kwesisu ukuze ulahlekelwe amafutha esisu. Lesi sibali sikhathi sokujima se-hiit singasebenza kakhulu esimisweni sokuncipha kwesisindo kwabesifazane. Uhlelo lokusebenza lwe-hiit lunikeza indlela engcono kakhulu yokuzivocavoca ukuze ulahlekelwe isisindo ngezinsuku ezingu-30.
Ngokujima kwe-HIIT yenza izikhathi zokujima noma nini futhi ujoyine izigidi zabashisekeli bokufaneleka, ochwepheshe bezempilo ukuze bafeze lelo phupho lomzimba obuhlala ululangazelela.
Bheka izinselelo zethu zokujima njengenselelo yezinsuku ezingama-21 noma inselele yezinsuku ezingama-30 ye-HIIT, zonke lezi zivivinyo zingazanywa ekhaya futhi akukho mishini edingekayo. Thatha izinqumo zonyaka omusha ezinempilo ngo-2021. Zikhiphele okusha ngenselelo yokufaneleka yonyaka omusha kulo nyaka.
Ukuzivocavoca kwe-HIIT kuwuhlelo lokusebenza lomuntu siqu lwe-HIIT lokushiswa kwansuku zonke lwabaqalayo kanye nabathanda impilo enempilo. Ngokuzivocavoca kwe-HIIT, shisa lolo ngqimba lwamafutha obuhlale uphupha ukuwasusa.
Ukwehla kwesisindo akuwona umsebenzi olula. Singakufeza kuphela ngokukhethwa ngokucophelela kokuzivocavoca kwe-cardio nezinhlelo zokudla okunempilo. Umngane wethu we-cardio ukugqugquzela nsuku zonke ukuthi ufinyelele umgomo wakho wokufaneleka. Uzothola izivivinyo ze-hiit zamadoda kanye nesibali-sikhathi se-hiit ngomculo ukwenza umjikelezo we-hiit ne-Tabata uhehe kakhulu.
I-HIIT(High Intensity Interval Training) iyisu elisha lokuthola ukuqina. Umbuso we-HIIT uqukethe izikhathi ezimfushane zokujima kwe-cardio okuqinile okulandelwa izikhathi zokululama ezingaqinile kancane. Ukuzivocavoca kwe-HIIT kunikeza izivivinyo ze-cardio ezikhethwe ngokucophelela, izivivinyo ze-HIIT zezingxenye ezithile zomzimba, amaphakheji omzimba ogcwele, njll.
Uma ufuna ukuzama ukujima ukuze abantu besifazane behlise isisindo ngezinsuku ezingu-30 uhlelo lwethu lokusebenza lwe-hiit lungcono kakhulu, olune-hiit timer yamahhala yokugcina umkhondo wokujima kwe-hiit cardio. Ukuzivocavoca kwe-hiit kwabesifazane kungasiza ekunciphiseni isisindo ezinsukwini ezingu-30 ukwenza inselele yokuzivocavoca. Kukhona izifundo ze-hiit cardio ekhaya ezifanele wonke umuntu.
Umhleli wethu wokuzivocavoca wenza umsebenzi womzimba wonke ukuze athole imiphumela esheshayo ngesikhathi esifanele. Isibali sikhathi sokuzivocavoca i-hiit singaba uzakwethu wokuqina ongcono kakhulu ongakugcina ugqugquzelekile ekwehleni kwesisindo ezinsukwini ezingama-30. Lolu hlelo lokusebenza lwe-hiit Workout luphinde lube nokuqina okuphezulu kwe-hiit abs yokuzivocavoca ukuze ulahlekelwe amafutha esisu.
Izici:
1. Amaseshini okujima angokwezifiso
Ukujima kwe-HIIT kuqukethe ukujima komzimba okuphelele okuhlukaniswe ngamafomethi e-HIIT e-cardio ahlukene. I-5-min ABS ne-Core, isekethe ye-HIIT yesibhakela, izikhathi zokujima isisindo somzimba esiphelele, amasekhethi esikhashana somzimba aphansi, njll. izimiso zokuqeqesha ze-HIIT ezidume kakhulu noma ubani angazama ngazo.
2. Impendulo yomsindo evela kumqeqeshi wezwi
Amaseshini okuzivocavoca anamandla aphezulu adinga ukuqina okukhulu kwengqondo. Umngane wethu weCardio ukunika impendulo yomsindo futhi ukukhumbuza ngesibali sikhathi se-HIIT esikugcina usendleleni. Umqeqeshi wezwi unikeza iziyalezo ezifika ngesikhathi mayelana nokuzivocavoca kanye nezikhawu zekhefu futhi uhlinzeka ngolwazi olungenazinkinga. Isikhathi se-HIIT silungiselelwe kahle ukuze kuzuzwe imiphumela engcono kakhulu ngendlela ephephile
3. Ukuzivocavoca kwe-HIIT kwabesifazane
Ukujima kwe-HIIT okunamandla kakhulu kuyashesha futhi kuqukethe izivivinyo eziningi ze-anaerobic kanye nokuzivocavoca okungase kube nzima kwabesifazane bebonke. Umngane wethu we-cardio uhlinzeka ngeqoqo lokuzivocavoca okukhethekile kokuzivocavoca kwabesifazane okwenza kube ukukhetha okungcono kakhulu kwezinhlelo zokusebenza ze-cardio Workout yabesifazane.
4.Isebenza ungaxhunyiwe ku-inthanethi
Ukuzivocavoca kwe-HIIT kuyatholakala ungaxhunyiwe ku-inthanethi okwenza ukujima kwethu kwe-cardio kube mahhala futhi kutholakale noma kuphi, nganoma yisiphi isikhathi. Manje sekulula ukuzilolongela ekhaya mahhala. Zama ukusebenzisa i-HIIT ekhaya njengoba uhlelo lwethu lokusebenza luqukethe izivivinyo eziningi ezingadingi okokusebenza.
Uhlelo lokusebenza lwe-hiit timer lunomkhawulo ongcono kakhulu we-hiit timer ofanele ukujima kwamaminithi angu-30 hiit nokujima kwesisu ukuze ulahlekelwe amafutha esisu. Lesi sibali sikhathi sokujima se-hiit singasebenza kakhulu esimisweni sokuncipha kwesisindo kwabesifazane. Uhlelo lokusebenza lwe-hiit lunikeza indlela engcono kakhulu yokuzivocavoca ukuze ulahlekelwe isisindo ngezinsuku ezingu-30.
Ngokujima kwe-HIIT yenza izikhathi zokujima noma nini futhi ujoyine izigidi zabashisekeli bokufaneleka, ochwepheshe bezempilo ukuze bafeze lelo phupho lomzimba obuhlala ululangazelela.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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