Jirgin motsa jiki - menene wannan? Wannan horon zai baku damar rasa ƙarin fam kuma ƙara matse jikin ku a mafi ƙanƙanin lokaci. Labarin ya bayyana jigon horo, fa'idar su akan wasu, sannan kuma ya samar da tsarin atisaye.
Jirgin motsa jiki - menene wannan?
Motsa jiki na Hiit ko HIIT na tsaye ne don horo na tazara mai ƙarfi. Wannan fasahar ta dogara ne akan fifikon gajeren gajeren motsa jiki da ƙananan lokuta.
Misalin horon HIIT: a cikin kwata na sa'a, yin haɗuwa wanda ya ƙunshi tsere don dakika 15, tafiya cikin sauri na mintina 10-15.
Akwai hanyoyi biyu don horon HIIT: horo na zuciya ko motsa jiki da ƙarfi ko horo na anaerobic.
Mahimman ka'idojin horar da Hiit
Babban shirin horarwa ya hada da shirye-shiryen 5-15. Wajibi ne don fara motsa jiki tare da dumi, kuma ƙare tare da damuwa.
Babban ka'idojin HIIT sun haɗa da:
- lissafin nauyin da zai yiwu ya ta'allaka ne akan iyakancewar bugun zuciya. Matsakaicin yiwuwar bugun zuciya = 207- (07 * shekara). Dangane da yadda kake ji, zai yiwu ka iya tantance bugun zuciyar a cikin sauki da wahala, duk da haka, ya fi kyau koci ya yi wannan;
- ga waɗanda ke farawa, rabo daga nauyi zuwa matsakaicin motsa jiki shine 1: 3. Bayan haka, kan lokaci, tsawon lokacin mai tsanani yana ƙaruwa kuma lokacin dawowa yana raguwa;
- kafin horo, kada ku ci abincin da ke dauke da L-carnitine (kofi, cakulan, mai ƙona kitse). Suna ƙara yawan bugun zuciya da ƙara hawan jini, wanda zai iya shafar lafiyar jiki;
- yayin horo, an hana shi shan abubuwan sha na wasanni waɗanda ke ƙunshe da carbohydrates masu sauri;
- bayan aji ya fi kyau a yi wanka fiye da zuwa sauna ko wanka;
- an hana motsa jiki karfi tare da rage cin abinci.
Fa'idodi da rashin amfani
Babban fa'idojin motsa jikin Hiit sune:
- Lessarancin lokaci ana kashewa a aji. Bincike ya nuna cewa tazarar HIIT ta mintina huɗu ta fi 10% tasiri fiye da gudu. A cikin minti 16 horo, zaka iya samun sakamako mai kyau fiye da idan kayi gudu sau 3.
- Kashe karin adadin kuzari Ayyukan HIIT suna ƙona 6 zuwa 15% karin adadin kuzari fiye da motsa jiki na yau da kullun. Portionaya daga cikin adadin kuzari ana cinye shi yayin motsa jiki kuma ɗayan yayin aiwatar da yawan iskar oxygen bayan motsa jiki. Tunda horo na HIIT yana da tsauri, bayan hakan dole ne jiki yayi ƙoƙari don dawowa. Wannan yana buƙatar ƙarin amfani da kuzari, a wannan batun, ana ƙona calories don ƙarin awanni da yawa bayan motsa jiki.
- Wasan motsa jiki yana kara kyau. Ana amfani da waɗannan horarwa don haɓaka gudu, saurin ƙarfi, ƙarfi.
- Samuwar. Akwai shirye-shiryen horo na musamman don gida. Horarwar HIIT baya buƙatar ƙarin kayan aiki na musamman.
Daga cikin rashin dacewar horo na HIIT, yana da kyau a nuna:
- Ana buƙatar cikakken sallamawar jiki har sai an gaji sosai. Ba kowa bane zai iya jure wa irin wannan nauyin mai nauyi. Dayawa basu shirya bada komai nasu ba saboda faduwar 'yan fam.
- Akwai wasu haɗari. Motsa jiki da ya wuce kima ga mai farawa na iya haifar da cutar da ke tattare da lalata tsokar ƙashi. Don kauce wa wannan, ya kamata a ƙara ɗaukar kaya a hankali. Hakanan, ƙarƙashin tsananin damuwa, haɗarin rauni yana ƙaruwa.
- Jiki yana ɗaukar tsawon lokaci kafin ya murmure. Mafi ƙarancin lokacin dawowa shine awanni 24 tsakanin motsa jiki.
- Yiwuwar rikicewar cuta na hormonal. Lokacin motsa jiki tare da iya aiki mai kyau, samar da adadin hormones yana ƙaruwa: testosterone, endorphin, cortisol da sauransu. Loadaukar nauyi sune damuwa ga jiki, kuma idan aka ƙara wasu yanayi na damuwa zuwa wannan (damuwar motsin rai, danniya a cikin iyali), akwai haɗarin rashin aiki na gland, wanda ke haifar da lalacewa, rikicewar bacci da sauran sakamako mara kyau.
Menene ya fi tasiri don rage nauyi - Hiit motsa jiki ko bugun zuciya?
Yawancin karatu sun nuna cewa horon HIIT ya fi tasiri game da asarar nauyi fiye da motsa jiki na matsakaici. Bayan tsananin aiki, jiki yana buƙatar ƙarin ƙarfi don murmurewa, sakamakon wannan, ana amfani da ƙarin adadin kuzari.
Koyaya, bincike ya kuma nuna cewa horon HIIT yana da 'yan fa'idodi ne kawai akan cardio. Wannan ya faru ne saboda gaskiyar cewa HIIT tana bukatar ƙoƙari da zafi mai yawa, wanda ba kowa bane zai iya yi.
Ga wadanda basu da lokaci mai yawa, HIIT shine mafi kyaun sakamako, kuma ga sauran, motsa jiki na kwantar da hankula sun dace, waɗanda ke da babbar hanyar zuwa rage nauyi, amma basu da aminci.
Saboda haka, duk ya dogara da fifikon mutum. Babban abu shine cewa atisayen ba masu haɗari bane ga lafiyar kuma baya haifar da mummunan ji.
Saitin motsa jiki don motsa jiki na Hiit
Ya kamata a yi atisayen sau 3-4 a mako na tsawon minti 30. Ba za ku iya hutawa tsakanin motsa jiki ba. Sauran yana yiwuwa tsakanin da'ira na mintina 2.
Shirin horo na HIIT ya ƙunshi:
- dumi-dumi;
- babban bangare;
- jinkirta.
A matsayin dumama, zaka iya yi:
- juyawa a cikin gabobin gabobin, tare da ƙashin ƙugu a duka wurare sau 10;
- squats zurfin 10 sau;
- tsalle tsalle sau 10.
An gudanar da zagayen farko na motsa jiki ba tare da hutawa ba:
- Tsalle tsalle Matsayi farawa: zauna tare da kwatangwalo a layi ɗaya zuwa bene, sanya hannayenku tare da jikin ku. Yi tsalle sama, yana miƙa hannunka sama. Komawa zuwa wurin farawa. Maimaita har zuwa sau 25, dangane da shiri.
- Danna don triceps. Zauna a gefen kujera. Hannunku a kan mazaunin. Rage kwatangwalo domin suyi nauyi. Sanya ƙafafunku a ƙasa. Yi baya-sama, lankwasa gwiwar hannu a bayan bayan ka. Maimaita sau 20.
- Tsalle tsalle. Auki wuri na plank: kwance, hutawa a ƙafa da dabino. Yi jaka tare da ƙafafunku gaba kuma ƙafafunku a ƙasa. Maimaita sau 10-20.
- Iyo. Kwanta a ƙasa akan cikinka. Makamai da kafafu suna kwaikwayon motsin masu ninkaya tsawon dakika 30-60. Dole ne a ƙara saurin gudu a hankali.
- Tsalle tare da kari na lokaci guda na makamai. Tsaya madaidaiciya tare da hannayenka a gefenka. Yi tsalle, yayin yada ƙafafu zuwa tarnaƙi kuma haɗuwa da makamai sama da kai. Komawa zuwa wurin farawa. Maimaita don 30 zuwa 60 seconds.
Bayan kammala da'ira daya, kana bukatar hutawa na mintina 2, sannan kuma maimaita da'irar sau 2. Daga nan sai a kawo wata matsala.
Shirin motsa jiki na Hiit don ƙona mai - misali
Dole ne a aiwatar da wannan samfurin samfurin sau uku a mako. Ya haɗa da sassa biyu: ƙarfi da na rayuwa. Partarfin ƙarfi ana yin sa ran Litinin da Juma'a, ɓangaren rayuwa a ranar Laraba.
Shiri don horo
Kafin fara motsa jiki, ya kamata ka shirya don shi:
- Yana da kyau mu huta daga ayyukan da suka gabata.
- Tausayawa don motsa jiki na gaba.
- Zaka iya daukar abinci awa 3 kafin aji.
- A cikin 20 min. kafin fara motsa jiki, yana da daraja shan gilashi ɗaya na ruwan inabi, compote ko koko.
Dumama
Warmararriyar ta ƙunshi motsa jiki uku. Canji daga wannan zuwa wancan yakamata ya faru ba tare da tsangwama ba.
Wannan shine yadda ake yin da'ira uku:
- Squats. Tsaya madaidaiciya, ƙafa kafada-faɗi kafada baya, an miƙa hannaye gaba a matakin kafaɗa. Tsugunnawa gwargwadon yadda ya kamata, jawo duwawowin ku a baya tare da ajiye bayanku a mike. Riƙe na biyu kuma komawa matsayin farawa. Maimaita sau 20.
- Motsa Jiki mai gigicewa. Sanya ƙafafunku kafada-nesa a kan aikin. Holdauki abin riƙewa. Dabino ya kamata su fuskanci juna. Theaura abin kulawa zuwa ga tarnaƙi. A wannan yanayin, baya ya zama ya zama shimfida, kuma ya kamata gwiwar hannu su matsa sosai a jiki. Maida hannayenka baya. Maimaita sau 20.
- Tsalle Sanya ƙafafunku kusa da juna. Gwiwoyi basu da ƙarfi. Riƙe hannuwanku kamar suna da igiya a cikinsu. Dabino yana fuskantar sama. Yi tsalle kamar dai a kan igiya don dakika 45.
Sashin wutar lantarki
Strengtharfin ƙarfi yana aiki da ƙarfin tsoka:
- Squats. Widthafa kafada nisa baya. Ickauki bututun ƙarfe wanda nauyinsa yakai 12 zuwa 18. Yakamata aikin ya kasance a kirji tare da gwiwar hannu yana nuna ƙasa. Sauka gwargwadon iko, yayin da guiwar hannu a wuri mafi ƙasƙanci ya taɓa cinyoyin ciki. Komawa zuwa wurin farawa tare da jerk. Ya zama dole a sauka a hankali, kuma a hau da sauri. Maimaita 10-12 sau.
- Dumbbell Row. Kada ku yada ƙafafunku sosai. Jingina gaba. Aauki kayan aiki a hannun damanka (nauyin kilogiram 6-10). Ja harsashi zuwa gefe. Gwiwar hannu yana kusa da jiki. Maimaita sau 8-10. Canja gefe.
- Keke. Kwanta a bayan ka. Yaga bayanka da ƙafafunka daga bene. Hannaye suna bayan kunnuwa. Sanya ɓoyayyiyar ƙugu, kawo gwiwar gwiwar dama zuwa gwiwa ta hagu. Sannan gwiwar gwiwar hagu zuwa gwiwa dama. Ci gaba 20 sec.
Yanayin rayuwa
Ana gudanar da darussan da wuri-wuri:
- Traster ta amfani da kayan aiki. Shellauki bawo masu nauyi daga 4 zuwa 6 kilogiram. Tsaya madaidaiciya, ƙafafu faɗi kafada nesa. Daga nan sai a fantsama cikin tsugune, sannan a tashi, yayin ɗaga hannuwanku da dumbbells sama da kanku. Sannan makamai sun sauka zuwa kafadu. Maimaita sau 15.
- Matakai kan dandamali. Tsaya a gaban dandamali na mataki. Sanya ƙafarka ta hagu akan dandamali. Hannuwan suna kan kwatangwalo. Yi hawan dutse ta hanyar daidaita ƙafarka mai goyan baya.
- Abin girmamawa kwance, girmamawa yana zaune. Don tsugunawa. Dabino a kasa. Jump to the kwance matsayi. Dawo. Maimaita sau 8.
Kammala aikin tare da bugawa.
Bayani game da rasa nauyi
Daga cikin sake dubawa kan wasan motsa jiki na HIIT sune:
Irin waɗannan wasannin motsa jiki suna da araha, suna da inganci kuma basa cin lokaci.
Svetlana, shekaru 25
HIIT horo yana da tasiri ga asarar nauyi. Ban sami wata lahani ba. Da farko ya yi wuya, na yi tunanin ba zan iya shimfida shi ba. Amma yayi min kyau !!! A sakamakon haka - debe kilo 5 kowace wata!
Elena, 40 shekaru
Suna taimaka wajan matse jiki sosai. Yi sakamako ga kowa. Amma duk da haka, ka mai da hankali, don masu farawa na baka shawara da ka fara gwada zuciya da farko, sannan kawai ka matsa zuwa HIIT.
Samira, shekaru 30
Motsa jiki na taimaka muku wajen rage kiba yadda yakamata kuma cikin ƙanƙanin lokaci. Daga cikin gazawar, mutum na iya keɓance haɗarin rauni. Na ji rauni a kafata yayin atisaye, na dauki lokaci mai tsawo kan murmurewa.
Margarita, shekaru 18
Jiki yana zama embossed kuma pumped up. Trainedarfi da juriya ana horar da su. Amma waɗanda ba su taɓa yin wasanni ba suna bukatar su mai da hankali. Aiki mai matukar wahala ga masu farawa.
Alexandra mai shekara 20
Ayyukan motsa jiki na HIIT zai ba ka damar rasa duk ƙarin fam a cikin ɗan gajeren lokaci, haɓaka ƙarfi da juriya. Babban abu shine kiyaye matakan tsaro don kar a sami rauni.
