HIIT (High-intensity Interval Training) inzira yekudzidzira nguva yakawanda, iyo ndeyekudzokorora kutenderera kwe "high-intensity exercise + low-intensity exercise" kwenguva yakati. Mukumhanya, kuita 100-metres sprint uyezve jog, inova musanganiswa weyakanyanya-kusimba maekisesaizi modhi.

Nekuti HIIT iyi nzira yekudzidzira ichapedza 100% yesimba remuviri mumaminitsi gumi, yakanyatsokodzera kumhanyisa shamwari dzine imwe nheyo yemitambo kudzidzisa, nekuti isu pachedu cardiorespiratory endurance yakasimba.

Uku kusanganiswa kwemaitiro akasimba uye asina simba, kutanga kwezvose, achadya shuga mumuviri, asi munguva pfupi inoda kuora mafuta kuti awedzere simba, iyo inosarudza maitiro ayo ekubatanidza aerobic uye anaerobic kurovedza muviri, pasina rubatsiro rwechigadzirwa chero chipi zvacho kana maturusi. zadzisa chinangwa chekukurumidza kupisa kupisa uye kuderera kwemafuta kunoshanda.

Chidzidzo chakaratidza kuti HIIT inogona kuwedzera kuzorora kwemetabolism maawa makumi maviri nemana mushure mekuita maekisesaizi, ndiko kuti, sekureba kwekufamba uye kusimba kweiyo chiyero, mushure mekupedza kudzidziswa, zuva rese nehusiku hucharamba "huchipisa" oh ~

Zano rekupedzisira: hiit ingori nzira yekudzidzisa, kwete kosi yakagadziriswa, heino seti ye9 yakapusa uye inoshanda HIIT mafuta ekupisa zviito.

01 Tsigira kusvetuka jacks ka20

Sendamira pamusoro, maoko ari pazasi pemapfudzi, gokora rakakotama zvishoma, musimboti wakasimbiswa, makumbo akavhurika uye akavharika kusvetuka, kusvetuka muitiro muhudyu kumusoro uye pasi sediki sezvinobvira.

Kana uchida kuzvipikisa, edza kusvetuka jack sezvizvi uri papuranga… Zvakavava! Uchadzoka kuzosiya meseji!

02 Sndamira pamusoro uye simudza mabvi ako diagonally ka20

Kurerekera pamusoro, maoko anowanikwa pazasi pemapfudzi, maoko netsoka zvinotsigira muviri, musimboti wakasimbiswa, gokora rakakotama zvishoma, ibvi rakakotama kumberi uye mukati simudza gumbo rimwe kumusoro kwekufamba uye wozodzokera kune side.

Kune vanomhanya, kufamba uku kunobatsira zvikuru mukuvandudza kugadzikana kwehunde.

03 Tsigira tendeuka uye kava makumi maviri

Nguva yekuyedza kugadzikana uye musimboti simba! Sendamira, bata muviri wako nemaoko ako netsoka, simbisa core yako, shandura gumbo rimwe kune rimwe divi uye rirove kusvika kumusoro kwemuviri wako sezvinobvira.

Paunenge uchikanda, panofanira kuva nechisimba chakasimba chemitsipa yemudumbu, uye muviri unofanirwa kutenderera zvachose negumbo, apo maziso anotevera kufamba kwegumbo rakarohwa; Mushure mokunge gumbo rakarurama, imbomira zvishoma uye shandura mativi zvakare.

04 Kusvetuka kwenguva refu ka10

Waneta? Ngatiedzei chimwe chinhu chakasununguka zvishoma

Mira netsoka dzako paupamhi hwemapfudzi zvakaparadzana, zembera mberi zvishoma, bata pasi nemabhora etsoka dzako nezvigunwe, uye zunza maoko ako kumashure nekumberi. Panguva imwecheteyo, pfugama uye tambanudza tsoka dzako nekubatana. Kana maoko maviri achiita kuzungunuka kwakasimba kubva kumashure kuenda kumusoro, tsoka mbiri dzinokurumidza kusunda kubva pasi, wobva wabata mudumbu, pfugama mabvi, tambanudza mhuru mberi, zunza maoko maviri kubva kumusoro zvichidzika, chitsitsinho chekutanga. , mushure mekumhara, pfugama mabvi kuti usangane, muviri wepamusoro uchiri kuzembera mberi. Zvakakosha kutora matanho madiki kumashure mushure mekumhara.

05 Sendama uye ukwire mugomo ka20

Zvagara zvichinzi hazvigone kumhanya zvinofinha, ikozvino kudzidzisa iwe kane zana kupfuura kumhanya asidi gomo nhanho! Yeuka paunotenderera makumbo, unoashandura panguva imwe chete.

Sendamira nemaoko ako pazasi pemapfudzi ako. Tsigira muviri wako nemaoko ako paupamhi hwemafudzi akaparadzana. Ronza musana wako uye simbisa core yako. Dzorera tsoka imwe padivi peruoko rwako. Dzokera ku brace wotsika imwe tsoka.

06 Kusundidzira gumbo rimwe + kumberi nekumashure uchikambaira kagumi

Masekonzi gumi kana uri murume! Zvakadaro, Xiaobian inogona kungoomerera pakukwira kaviri…

Mira negumbo rimwe, kotama kusvika zvanza zvako zvabata pasi, uye kambaira uchienda mberi nemaoko ako kusvika dzanyatsopinda pasi pemusoro wako. Benda gokora kuita push-ups kamwe, mushure mekutsigira kumusoro, maoko achidzokera kumashure kuti asimuke, uye simudza chitsitsinho chitsitsinho kamwe kumashure. Chenjerera kuti usabata pasi uchisimudza tsoka dzako.

07 Ski kusvetuka ka20

Kutevedzera ski chinzvimbo, svetuka kuruboshwe nekurudyi, svetuka pakarepo uchizunguza ruoko, tendeuka, svetuka panguva imwe chete simba, kana rimwe gumbo rikadonha, rimwe gumbo rinodzokera kumashure, maoko anotenderedza maoko, mushure mekumhara kumashure tsoka matipi anogona kudzikama. .

Yeuka kuti mabvi haafaniri kudarika pamusoro petsoka. Sveta cushion yekumhara nesimba rehudyu. Kufamba kwakareruka uye kwakatsetseka ne elasticity.

08 Tsigira hudyu kusimudza ka20

Akarerekera pamusoro, maoko ari pazasi pemapfudzi, makumbo akavhurika tsoka paupamhi hwemapfudzi, maoko netsoka zvinotsigira chimiro, tsinga yakasungwa, musoro kutsoka mutsara wakatwasuka, simudza chiuno kumusoro uchisimudza ruoko rumwe kuti ubate zvakatarisana. mhuru, mupendero unomira zvishoma wobva wachinja mativi.

09 Kamba kagumi ipapo ipapo

Mira wakatwasuka, maoko nemakumbo upamhi hwemapfudzi, makumbo akatwasuka (kana kuchinjika kusina kukwana, usamanikidza, mabvi akakotama zvishoma), kotamisa muchanza chevhu, maoko achizokambaira kumberi, kuruoko ruri pazasi pe. musoro, kumbomira zvishoma, panguva ino muviri torso kuchengetedza mutsara wakatwasuka.

Dzokera kumashure nemaoko maviri. Bvisa maoko ako uye uwedzere muviri wako wose.

Iyo yakasara pakati pekufamba kwega kwega ingangoita masekonzi makumi maviri, panguva yekushanda kwechiedza, iwe unofanirwa kuchengetedza yako yekufema rhythm uye kumirira kurova kwemoyo wako kudonha uye kufamba kunotevera kunouya.