Kuenzanisa zvine mwero kupisa mafuta

Zvemukati

• Maitiro ekuita epakati HIIT kudzidziswa
• Exercise 1: Push-ups nebhalanzi ndiro
• Kudzidzira 2: Kurema squat
• Kudzidzira 3: Triceps nechigaro
• Kudzidzira 4: Kukwasva nebhara
• Kudzidzira 5: Modified board

Kubatira kwakakura kupisa mafuta mumaminitsi makumi matatu chete pazuva ndiko kuita kweHIIT, sezvo ichibatanidza akawanda akasimba ekurovedza muviri ayo anowedzera mhasuru basa, nekukurumidza kubvisa mafuta enzvimbo uye kunongedza muviri nenzira inokurumidza uye inonakidza.

Rudzi urwu rwekudzidzisa runofanira kuunzwa zvishoma nezvishoma uye, nekudaro, rinofanira kuve rakakamurwa muzvikamu zvitatu, chikamu chakareruka, chepakati uye chikamu chemberi kubvumidza kuchinjika zvishoma nezvishoma kune kusimba kwechiitwa, kudzivirira zvibvumirano, kutambanudza uye tendonitis, muenzaniso. Naizvozvo, zvinokurudzirwa kutanga muchikamu chakareruka woenda kune chinotevera chikamu mushure memwedzi mumwe.

Usati watanga chero chikamu chedzidziso yeHIIT, zvinokurudzirwa kuti uite maminetsi mashanu ekumhanya kana kufamba kuti unyatsogadzirira moyo wako, mhasuru nemajoini ekurovedza muviri.

Kana iwe uchizotanga kudzidziswa, ona chikamu chechiedza kutanga pa: Chiedza kudzidzisa kupisa mafuta.

Maitiro ekuita epakati HIIT kudzidziswa

Chikamu chepakati chekudzidziswa kweHIIT chinofanira kutanga pamusoro pe1 mwedzi mushure mekutanga iko kudzidzira kwechiedza kana kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchipo kuzogadzirira panyama uye uchifanira kuitwa kanokwana kuita pasvondo, uchibvumidza wezuva rimwe chete hwekuzorora pakati pezuva roga roga hwekudzidzira

Nekudaro, pazuva rega rega rekudzidzira zvinokurudzirwa kuita mashanu seti gumi nemaviri kusvika gumi nemashanu ekudzokorora kwechiitiko chimwe nechimwe, uchizorora anenge masekondi makumi mapfumbamwe pakati peseti imwe neimwe uye inguva ingangoita pakati pekurovedza muviri

Exercise 1: Push-ups nebhalanzi ndiro

Balance plate kuruka chiitiko chepamusoro-chakasimba chinokudziridza mhasuru simba remaoko, chipfuva uye mudumbu munguva pfupi, kunyanya toning iyo oblique mhasuru. Kuti uite urwu rudzi rwekupenda iwe unofanirwa:

1. Isa bhalanzi ndiro pasi pechipfuva chako uye uvate pasi padumbu rako;
2. Bata mativi eplate kuti uchengete maoko ako papfudzi-hupamhi parutivi.
3. Simudza dumbu rako kubva pasi uye chengetedza muviri wako, kutsigira huremu hwako pamabvi ako nemaoko;
4. Peta maoko ako kusvikira wabata chipfuva chako padyo nebhodhi uye kukwira kumusoro, uchisimudzira pasi nesimba remaoko ako.

Munguva yechiitwa ichi zvakakosha kudzivirira mahudyu kubva pasi pemutsara kuti arege kukuvara kumashure, uye zvakakosha kuti dumbu ribatwe zvakanaka panguva yese yechiitwa.

Uye zvakare, kana zvisingaite kushandisa bhalanzi ndiro, kurovedza muviri kunogona kuchinjika, uchiita kubhururuka pasina ndiro pasi, asi uchifambisa muviri kuruboshwe, ipapo pakati uye, pakupedzisira, kuruboshwe ruoko.

Kudzidzira 2: Kurema squat

Iyo squat ine huremu chiito chakazara kwazvo chekuwedzera mhasuru uremu mumakumbo, garo, mudumbu, lumbar nehudyu. Kuti uite squat nenzira kwayo unofanirwa:

1. Chengetedza makumbo ako papfudzi-upamhi uye ubatisise huremu nemaoko ako;
2. Bhendesa makumbo ako woisa chiuno chako kumashure, kusvikira iwe uine 90 degree angle nemabvi ako, uyezve kwira kumusoro.

Kukwirana nehuremu kunogona kuitwawo nekubata bhodhoro remvura mumaoko ako. Nenzira iyi, zvinokwanisika kuwedzera kusimba kwechiitwa maererano nehuwandu hwemvura iri muhombodo.

Kudzidzira 3: Triceps nechigaro

Iyo triceps kurovedza ine chigaro ndeye yakanakisa masimba ekudzidzira anokwanisa kusimudzira, munguva pfupi, tsandanyama dzese dzemaoko. Ichi chiitwa chinofanira kuitwa seinotevera:

1. Gara pasi pamberi pechigaro pasina mavhiri;
2. Dzorera maoko ako kumashure uye bata kumberi kwechigaro nemaoko ako;
3. Pusha maoko ako nesimba uye dhonza muviri wako kumusoro, uchisimudza chigaro chako pasi;
4. Simudza chigaro kusvikira mawoko anyatsozadzikiswa wobva waburuka usina kubata bhuti pasi.

Kana zvisingaite kushandisa cheya kuita chiitwa ichi, dzimwe sarudzo dzinosanganisira kushandisa tafura, chigaro, sofa kana mubhedha, semuenzaniso.

Kudzidzira 4: Kukwasva nebhara

Kukwasva kweBarbell imhando yekurovedza muviri iyo, kana ikaitwa nemazvo, inobatsira kukudziridza mapoka emhasuru akasiyana siyana, kubva kumashure kusvika mumaoko uye mudumbu. Kuti uite chiitwa ichi unofanirwa:

1. Mira, wakotamisa makumbo ako zvishoma uye wakasendamira torso yako kumberi, pasina kukotamisa musana wako;
2. Bata bharanzi, riine kana risina huremu, nemaoko akatambanudzwa;
3. Dhonza mubhawa wakanangana nechipfuva chako kusvika wave ne90º kona nemagokora ako wotambanudza maoko ako zvakare.

Kuti uite chiitwa ichi zvakakosha kuti ugare uchichengeta musana wako wakatwasuka kuti udzivise kukuvara kwemuzongoza uye, nekudaro, zvidumbu zvinofanirwa kuve zvine kondirakiti yakasimba panguva yese yechiitwa.

Uye zvakare, kana zvisingaite kushandisa bhari ine zviyero, imwe nzira yakanaka ndeyekubata tsvimbo yemutsvairo uye kuwedzera bhaketi pamagumo ese, semuenzaniso.

Kudzidzira 5: Modified board

Iyo yakagadziriswa yepamuviri dumbu kurovedza inzira yakanaka kwazvo yekukudziridza mhasuru dzese mudumbu dunhu pasina kukuvadza musana kana mamiriro. Kuti uite chiitwa ichi nenzira kwayo unofanirwa:

• Rara pasi padumbu rako uye wosimudza muviri wako, uchitsigira huremu hwako pamaoko ako epamberi nezvigunwe;
• Chengetedza muviri wako wakanangana uye uchienderana nepasi, nemeso ako akatarisa pasi;
• Bhendesa gumbo rimwe panguva uye rihudze padhuze negokora, pasina kuchinja chinzvimbo chemuviri.

Kuti uite chero mhando yepamuviri wedumbu zvinokurudzirwa kuti uchengetedze mhasuru dzemudumbu dzakabatanidzwa zvakanyanya mukati mechiitwa, kudzivirira chiuno kubva pasi pemutsara wemuviri, zvichikuvadza musana.

Ona zvaunoda kudya, panguva uye mushure mekudzidzira kugona kupisa mafuta uye kuwedzera mhasuru muvhidhiyo neyekudya zvinovaka muviri Tatiana Zanin:

Mushure mekupedza iyi chikamu cheHIIT kudzidziswa kupisa mafuta, tanga chinotevera chikamu pa:

• Yepamberi mafuta kupisa dzidziso