Maseŵera olimbitsa thupi a HIIT (High-Intensity Interval Training) atchuka chifukwa cha mphamvu yawo yowotcha ma calories, kulimbitsa thupi la mtima, ndi kuyatsa mafuta.Ndi kuphatikiza kochita masewera olimbitsa thupi kwambiri komanso nthawi yochepa yochira,Lumpha chingwe Zolimbitsa thupi za HIIT zimapereka njira yophunzitsira yogwira ntchito nthawi komanso yovuta.M'nkhaniyi, tiwona masewera olimbitsa thupi osiyanasiyana a HIIT omwe angakuthandizeni kukhetsa mafuta, kulimbikitsa metabolism, ndikukwaniritsa zolinga zanu zolimbitsa thupi.
1. The 10-20-30 Interval Workout:
Kulimbitsa thupi kwapakati kumeneku kumatengera lingaliro lakuwonjezera pang'onopang'ono mphamvu ya masewerawo.Yambani ndi kutentha ndi kulumpha chingwe pamlingo wapakatikati kwa mphindi ziwiri.Kenaka, sinthanani pakati pa mphamvu zitatu zosiyana: masekondi 10 a kudumpha motsika kwambiri, masekondi 20 a kulumpha kwapakatikati, ndi masekondi 30 a kudumpha kwakukulu.Bwerezani kuzungulira uku kwa kuzungulira kwa 5-10, kutengera kulimba kwanu.Malizitsani ndi kuzizira podumpha pang'onopang'ono kwa mphindi ziwiri.
2. Tabata Jump Rope:
Protocol ya Tabata ndi njira yotchuka yophunzitsira ya HIIT yomwe imakhala ndi masekondi 20 ochita masewera olimbitsa thupi kwambiri ndikutsatiridwa ndi masekondi 10 opumula.Pantchito iyi ya Tabata kulumpha zingwe, sankhani masewera olimbitsa thupi amodzi monga mawondo awiri kapena mawondo okwera.Chitani masewera olimbitsa thupi mwamphamvu kwambiri kwa masekondi 20, ndikutsatiridwa ndi masekondi 10 opumula.Bwerezani kuzunguliraku kwa kuzungulira 8, zofanana ndi mphindi 4.Kulimbitsa thupi kwakanthawi kochepa kotereku kumakupangitsani kumva kukhala wamphamvu komanso kuyaka mafuta.
3. Masewera a Piramidi:
Kuchita masewera olimbitsa thupi kwa piramidi kumaphatikizapo kuonjezera ndi kuchepetsa nthawi yolimbitsa thupi mkati mwa kuzungulira kulikonse.Yambani ndi masekondi 30 a chingwe chodumpha ndi mphamvu yapakati, ndikutsatiridwa ndi kupuma kwa masekondi 10.Kenaka, onjezani nthawi ya kuzungulira kulikonse kwa masekondi 45, masekondi 60, ndi masekondi 75, ndi mpumulo wa 15-masekondi pakati pa kuzungulira kulikonse.Mukafika masekondi 75, yambani kuchepetsa nthawi munjira yomweyo mpaka mufikirenso masekondi 30.Bwerezani piramidi iyi mozungulira 3-5.
4. EMOM (Mphindi Iliyonse pa Mphindi):
Zolimbitsa thupi za EMOM zimakuvutani kuti mumalize ntchito zingapo mkati mwa mphindi imodzi, ndikupangitsa kuti ikhale njira yabwino komanso yophunzitsira kwambiri.Za ichiLumpha chingwe Zolimbitsa thupi za EMOM, sankhani masewera olimbitsa thupi a zingwe awiri, monga zolimbitsa thupi limodzi ndi zapansi.Yambani ndi 40-pansi-single, ndikutsatiridwa ndi 5-pansi pawiri.Malizitsani kutsatizanaku mkati mwa miniti imodzi, ndipo gwiritsani ntchito nthawi yotsalayo ngati kupuma.Bwerezani kuzunguliraku kwa mphindi 10-15, kusintha kuchuluka kwa ma reps kutengera mulingo wanu wolimbitsa thupi.
5. Nthawi Yochita Zolimbitsa Thupi:
GwirizanitsaniLumpha chingwe nthawi zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi zonse zomwe zimakweza kugunda kwa mtima wanu ndikujambula minofu.Kusinthana pakati pa masekondi 30 akudumpha kwambiri zingwe ndi masekondi 30 a masewera olimbitsa thupi monga squats, push-ups, burpees, kapena okwera mapiri.Bwerezani chigawochi kwa mphindi 10-15, ndikutsutsa kupirira kwanu kwamtima komanso mphamvu zamagulu.
Pomaliza:
Lumpha chingwe Kuchita masewera olimbitsa thupi a HIIT kumapereka njira yothandiza komanso yothandiza kwambiri yoyatsira mafuta, kulimbitsa thupi lanu, ndikukwaniritsa zolinga zanu zolimbitsa thupi.Kaya mumasankha kuphulika kwapang'onopang'ono, ma protocol a Tabata, masewera olimbitsa thupi a piramidi, magawo a EMOM, kapena kulumpha mabwalo a chingwe ndi masewera olimbitsa thupi, masewerawa amakulepheretsani ndikukuthandizani kuti mupeze zotsatira zabwino.Monga momwe zimakhalira ndi masewera olimbitsa thupi, nthawi zonse muziika patsogolo mawonekedwe oyenera, konzekerani musanayambe masewera olimbitsa thupi, ndipo mvetserani thupi lanu.Konzekerani kutuluka thukuta, kumva kupsa mtima, ndikusangalala ndi maubwino ochita masewera olimbitsa thupi a HIIT a HIIT pamene mukuyesetsa kukhala athanzi komanso athanzi.
Nthawi yotumiza: Nov-30-2023