HIIT motsa jiki

HIIT horo - menene menene kuma me yasa ake magana akai? A ainihin sa, irin wannan horo hanya ce ta rage kiba da kuma zama cikin sauri da wuri-wuri. Duk da sunan ban mamaki, wannan dabara ce kawai wacce ke ba ka damar ɓata lokaci mai tamani kuma a lokaci guda ka zama mamallakin jiki mai ƙarfi da dacewa. Daga labarin zaku koya menene fasali, nuances da ka'idoji don yin horo na HIIT.

Menene aikin motsa jiki na HIIT?

HIIT (HIIT - Horar da Babban Tazara ta Tsakiya) hanya ce da ta haɗa da sauyawa tsakanin gajeren zangon horo da ƙasa da nauyi, lokacin dawo da motsa jiki.

Don fahimtar ainihin HIIT, ya isa a tuna yadda masu gudu da tsere suke kama. Na farko suna da tauri, amma ba misali ba ne da za a bi a tsarin "zane". Ba a tsara jikin na ƙarshen don nesa ba, amma yana nuna burin yawancin baƙi zuwa dakin motsa jiki na jima'i mai ƙarfi.

Jigon horon

Misali na HIIT haɗuwa ne na tseren dakika 15 tare da tafiyar a hankali na dakika 45 (ko ma hutawa) na mintina 10-15. A lokacin lokuta masu ƙarfi, ba kamar a cikin matakan haske ba, jiki yana motsa kuzari daga ƙwayoyin cuta, ba mai kiba ba. Ana amfani da dabarun HIIT a cikin manyan bambance-bambancen guda biyu - cardio (aerobic) da iko (anaerobic).

Aikin motsa jiki na yau da kullun ana yin shi a matsakaiciyar ƙarfi, tare da bugun zuciya (HR) na 60-70% na matsakaici. Irin waɗannan azuzuwan na iya wucewa daga mintuna 30-40 ko fiye. Horon Aerobic yana ƙone kitse kai tsaye yayin motsa jiki.

Horar da tazarar tazara mai yawa (HIIT) ya dogara da ka'idoji daban-daban. Mafi ƙarancin bugun zuciya a cikin mawuyacin lokaci shine 80% na iyaka. Babban iyaka shine 95%. Girman nauyin lodi ya ta'allaka ne ta hanyar abin mamaki da lissafi. Dogaro da bugun zuciya da nau'ikan aiki, matakai masu ƙarfi na iya wucewa daga sakan 5 zuwa 'yan mintoci kaɗan. Bayan manyan tarurruka, lokuta masu dawowa suna biyo baya, tsawon lokacinsa na iya zama daidai ko ya fi tsayi (a cikin mawuyacin yanayi ga ƙwararrun 'yan wasa, har ma ƙasa da haka).

A lokacin lokacin dawowa, aikin jiki yana faruwa a 40-60% na matsakaicin bugun zuciya. Tsawancin motsa jiki na HIIT daga mintuna 4 zuwa awa ɗaya. Mafi sau da yawa, wannan horo yana ɗaukar mintuna 15-30. Ko da mutane masu aiki sosai na iya yin aiki a cikin wannan tsarin, yayin da suke ladaftawa da sanannen sakamako.

Babban bambanci tsakanin horo na HIIT da horo na aerobic shine nau'in kashe kalori. Cardioananan ƙarfin zuciya yana ba ka damar ƙona kitse yayin motsa jiki. Tare da HIIT, yawancin calorie suna cinyewa bayan motsa jiki. A lokaci guda, ana buƙatar lokaci kaɗan da yawa don samun irin wannan sakamakon.

Bayan ilimin kimiyya

Horar HIIT - menene a kimiyyance? HIIT yana haifar da tasirin tasirin iskar oxygen wanda ke buƙatar ƙona mai mai aiki. Kuma wannan yana faruwa galibi yayin lokacin dawowa. Ana kiran tasirin shi EPOC.

Gajerun zama ba ya buƙatar kashe kuɗi fiye da kima, amma aiwatarwar bayan-motsa jiki yana haifar da ƙone ƙarin adadin kuzari. Jiki yana fara amfani da shagon glycogen ta wata hanya daban. Canjin rayuwa yana canzawa a matakin asali.

Yawancin motsa jiki aficionados sunyi imanin cewa horo mai saurin motsa jiki shine hanya mafi inganci don kawar da kitsen jiki. Amma yawancin karatu sun tabbatar da fa'idar HIIT.

Misalai:

• Canadians sun nuna fa'idar amfani da HIIT akan horon aerobic a cikin 1994. groupaya daga cikin rukuni na "gwaji" makonni 20 da aka horar a cikin sanannen yanayin zuciya. Na biyu makonni 15 suka yi aikin HIIT. A sakamakon haka, ƙungiyar mai amfani da iska ta cinye karin adadin kuzari 15,000 kai tsaye yayin horo fiye da 'yan wasan HIIT. Amma asarar mai ta ƙarshe ta kasance mafi girma a rukuni na biyu.
• A farkon shekarun 2000, Australiya sun zaɓi rukuni na mata 2. Trainedungiyar farko sun sami horo a cikin yanayi mai ƙarfi na 60% na iyakar bugun zuciya na mintina 40. Na biyun ya canza gudu na biyu na 8 tare da dakika 12 ya huta na mintina 20. Duk da rabin lokacin da aka kwashe, matan da ke motsa jiki a cikin tsari mai ƙarfi sun rasa mai sau 6.

Horon tazarar HIIT yana haifar da canje-canje na rayuwa a cikin jiki, waɗanda suke bayyana a cikin tsarin ƙoshin mai. Na karshen suna ƙonewa da sauri. Bugu da ƙari, horo mai ƙarfi yana ƙaruwa samar da testosterone (akwai adadi da yawa akan wannan batun). Saboda haka bambancin waje tsakanin masu tsere na gudun fanfalaki da masu tsere - testosterone yana da sakamako mai kyau akan haɓaka da riƙe ƙwayar tsoka (ƙarshen yana da mahimmanci yayin rasa nauyi a cikin rashi calorie).

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Ka'idodin horo na asali

HIIT yana dogara ne akan haɗuwa da lokaci na motsa jiki mai tsayi da matsakaici. Motsa jiki ɗaya a cikin wannan yanayin, a matsakaita, ya ƙunshi haɗuwa 5-20. Duk tsawon lokacin hawan keke da lambar su na mutum ne. Sigogin horarwa suna da alaƙa da manufa da matakin ƙwarewar ɗan wasa.

Darasi dole ne a gabatashi da dumi wanda yake shirya jiki don aiki tuƙuru. Mataki na ƙarshe shine matsala wanda ke fitar da jiki daga damuwa. Matsayi mai mahimmanci zai iya ɗauka muddin lokacin dawowa, ko ƙasa da haka. Athletesan wasa da suka samu horo sosai ne kawai ke iya yin tsarin "sauƙin lokaci ya fi gajarta nauyi".

An shawarci waɗanda suka fara HIIT kada su tsaya cikin tsawaitawa fiye da daƙiƙa 15. A lokaci guda, a farkon farawa, ya kamata a ba da ƙarin sau 2-5 sau. Bambancin ya dogara da motsa jiki da dacewa. Yayinda ƙarfin jiki ke ƙaruwa, tsawon lokaci mai ƙarfi yana ƙaruwa, kuma bambancin lokaci tsakanin nau'ikan zama yana raguwa.

Mafi ƙarancin ƙarfin aiki shine 80% na matsakaicin bugun zuciya. Matsakaicin dawowa - 40-60%. A takaice, ana iya tantance matakan yadda suke da wahalar gaske / masu wahalarwa da sauƙi don kawar da ƙarancin numfashi. Amma ba lallai bane ku dogara da ji.

Akwai dabaru 2 na yau da kullun don kirga tsananin lodi. Lokacin ƙididdigewa, ana jagorantar su ta iyakar bugun zuciya, wanda a cikin gabaɗaya za'a iya lissafin su kamar haka:

• Matsakaicin bugun zuciya (MHR) = 220 - shekarun malamin horo

Precarin madaidaicin tsari shine kamar haka:

• Ga maza: MHR = 208 - 0.7 x shekaru
• Ga mata: MHR = 206 - 0.88 x shekaru

Sanin iyakancewar bugun zuciya, zaka iya lissafin nauyin da ake buƙata na nauyi.

Misali na kirga ƙarfi:

• Aka ba: mace 30 shekara, m lokaci - 85% na matsakaicin, maida - 50%.
• Bugun zuciya na wani zama mai wahala shine (206- (0.88 * 30)) * 0.85 = 153.
• Bugun zuciya mai saurin haske - (206- (0.88 * 30)) * 0.5 = 90.

Ayyukan HIIT sun kasu kashi biyu - ƙarfi da zuciya. Da yawa shawarwari ga duka halaye.

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Harfin HIIT

Trainingarfin ƙarfin tsaka-tsakin yanayi na iya taimaka muku rasa kitse da ƙara jijiyoyi Wannan zaɓin ya fi dacewa da girlsan mata waɗanda ba su da ƙwarewar horo sosai a matakin rage nauyi.

Recommendedwararrun athletesan wasa da ƙarfin tsoka mai kyau akan bushewa ana ba da shawarar haɗakar da ƙarfin ƙarfin gargajiya da HIIT cardio.

Irin wannan horarwar ba za ta haifar da sakamakon da ake buƙata ba a cikin akwati ɗaya kawai - tare da abincin da ba shi da isa. Tabbas, kodayake yawan amfani da kalori a cikin yini bayan aikin motsa jiki na HIIT, tare da babban adadin kalori na yau da kullun, ba za ku iya rasa nauyi ba.

Don zama cikin sifa, zama 2-3 a kowane mako na mintina 15-20 sun isa. Za a iya yin motsa jiki tare da kowane ma'aunin nauyi. 'Yan mata ba su da damuwa - nauyi ba zai haifar da jijiyoyin "namiji" ba. Masana da yawa suna ba da shawarar yin motsa jiki na asali - yin atisayen haɗin gwiwa mai ƙarfi. "Tushe" ya kamata a haɗe shi tare da madauwari tsari - yin saiti na motsa jiki a cikin da'irar.

Ka'idodin ƙa'idodin ƙarfin horo a cikin salon HIIT:

• fara daga sikelin mai daɗi (alal misali, daga mashaya mara komai), a hankali ƙara nauyi;
• an ƙara ƙarfin ta rataye pancakes da rage lokacin hutu tsakanin hawan keke;
• ba kwa buƙatar hutawa tsakanin motsa jiki; dawo tsakanin tsakanin da'ira na mintina 1-3;
• kuna buƙatar yin atisaye a cikin saurin gudu, amma ba don lalacewar fasaha ba, da farko ya kamata ku mallaki makircin aiwatar da kowane motsa jiki da kyau, zai fi dacewa a ƙarƙashin kulawar mai koyarwa;
• yawan motsa jiki a cikin da'irar - 5-7, yawan maimaitawa - 5-8;
• adadin laps a darasi daya - 2-4;
• lokacin horo da aka ba da shawarar shine minti 15.

Shirye-shiryen da kansa na iya yin kama da wannan (kuna iya yin sa duka a cikin motsa jiki da kuma gida - kuna buƙatar dumbbells kawai):

Motsa jiki	Maimaitawa	Hoto
Dumbbell Squats	5-8
A tsaye dumbbell latsa	5-8	© Fxquadro - stock.adobe.com
Romania Dumbbell Deadlift	5-8
Turawa daga bene (mai yiwuwa daga gwiwoyi)	5-8
Hankalin Dumbbell	5-8	© Makatserchyk - stock.adobe.com
Jirgin Dumbbell zuwa Belt	5-8

HIIT mai Aerobic

Akwai lambobi marasa iyaka na shirye-shiryen motsa jiki na HIIT. Zaɓi motsa jiki ɗaya ko fiye na cardio kuma maye gurbin nauyin. Kuna iya yin aiki a gida, a cikin gidan motsa jiki, a cikin tafki, a kan titi - ko'ina. Gudun, iyo, tsalle, tsalle igiya, huhun huhu, keke - zaɓin yana da girma.

Misali shi ne amfani da na'urar matakala. Makircin mai sauki ne - gudana a kashi 80% na iyakar bugun zuciyarka na dakika 15, sannan ka warke na dakika 60 a jinkirin gudu ko yanayin tafiya. Kafin "tseren" yi dumi-dumi, dumama tsokoki da jijiyoyin jikinku. Don masu farawa, laps 8-10 sun isa, ma'ana, mintuna 10-12.

Bayan wucewar hawan da aka bayar - jinkirin minti uku. Dukkanin motsa jiki a farawa bazai ɗauki mintuna 12-15 ba. A hankali ƙara ɗaukar kaya ta hanyar ƙara yawan laps da kuma rage lokacin dawowa. Za a gabatar da cikakken shiri na makonni 6 a ƙasa.

Mutanen da basu da cikakkiyar lafiyar jiki kada suyi aikin HIIT sama da sau uku a mako. Intensearin horo na tazara mai yawa zai haifar da ƙarin horo. Kwayar cututtukan da ke nuna cewa lokaci ya yi da za a rage yawan azuzuwan, ko ma watsi da HIIT na ɗan lokaci:

• gajiya kullum;
• ƙara yawan bugun zuciya a ranakun hutu;
• ciwon tsoka akai.

Baya ga horo da murmurewa, abinci mai gina jiki yana da babbar rawa, wanda akwai ɓangare gaba ɗaya akan gidan yanar gizon mu. Wannan batun daban ne, amma ɗayan manyan abubuwan da ke rage nauyi shine ƙarancin kalori na yau da kullun da haɗakar ƙwararrun sunadarai, mai da carbohydrates. Bai kamata ku watsar da ƙarshen ba gaba ɗaya - ta wannan hanyar ba zaku sami isasshen ƙarfi don horo ba, murmurewa zai ragu, kuma rage nauyi ba zai yi tasiri ba. Yi amfani da kusan waɗannan abubuwan haɗin na macronutrients: gram 2 na furotin a kowane kilogiram na nauyin jiki, gram 0.8-1 da kuma gram 1.5-2 na carbohydrates a kowace rana.

© MinDof - stock.adobe.com

Fa'idodi da sabani

Amfanin HIIT suna da yawa. Tsakanin su:

• sakamako mai sauri;
• ƙara ƙarfin hali, ƙarfi da sauri;
• sakamako na rayuwa na dogon lokaci;
• inganta aikin tsarin zuciya da jijiyoyin jini;
• asarar matsalolin ci;
• ceton lokaci

HIIT motsa jiki ba don kasala bane. Bayan ka ɗauki hanyar HIIT, zaka iya mantawa da ƙarancin horo. Amma sakamakon bai cancanci ba ne? Abubuwan da aka bayyana na sifofin suna haifar da fa'ida ɗaya - ta'aziyar hankali. Motsa jiki da kanta yana taimakawa wajen samar da sinadarin farin ciki, amma tasirin halayyar mutum shine mafi mahimmanci. Bayan karɓar kyakkyawa da ƙarfi a cikin 'yan watanni, ba shi yiwuwa a ci gaba da kasancewa a cikin matakin sananne. Motsa jiki yana kara karfin gwiwa.

Rashin dacewar HIIT:

1. An hana shi ga waɗanda ke fama da cututtuka na tsarin zuciya da jijiyoyin jini. Abun hana shi sharadi ne, tunda horo na tazara yana inganta aikin zuciya. Don fahimtar ko yana yiwuwa a yi aiki a cikin wannan yanayin, kuna buƙatar tuntuɓar likita - komai na mutum ne.
2. Bai dace da cikakkun masu farawa ba: ya kamata a sami horo kaɗan - wannan kuma ya shafi ikon jiki don tsayayya wa manyan abubuwa, da ƙwarewar fasaha, ba tare da abin da yake kusa da rauni ba.

Idan ka sami kanka cikin waɗanda aka hana yin horo a cikin horo mai ƙarfi, kada ka fid da zuciya. A cikin sassanmu tare da hadaddun abubuwa da motsa jiki, zaku zaɓi shirin da kanku tare da dacewa.

Shirin Kona kitse

Ayyukan motsa jiki na asarar HIIT suna da saurin canzawa. Misali shine ɗayansu, an tsara shi don sati 6. Shirin ya ƙunshi matakai uku na sati biyu. Tsawan lokacin yana da sharaɗi - idan kuna buƙatar ƙarin lokaci don jan ragamar matakin, babu matsala. Baya ma gaskiya ne.

A zaman motsa jiki, zabi kowane - tuka keke mara motsi, gudu, igiyar tsalle, da dai sauransu. Zaka iya hada hadaddun motsi da yawa. Yana da mahimmanci don sauya nau'ikan zaman da haɓakawa a hankali cikin kaya daga lokaci zuwa lokaci:

Kar ka manta game da horon ƙarfin gargajiya don samun nasarar adana ƙwayar tsoka yayin bushewa.

Wani zaɓi don horo a gida:

HIIT horo yana da tasiri amma ba irin nau'ikan horo bane. Waɗanda suke son rasa nauyi da sautin tsokoki da wuri-wuri ya kamata su kula da HIIT.

Kalli bidiyon: The Secret of Flat Stomach Workout - 1 Hour Aerobic Dance with Mira Pham. Eva Fitness (Nuwamba 2024).