HIIT: menene shi, fa'idodi da yadda ake yinshi a gida

Wadatacce

• Amfanin HIIT
• Yadda ake yin atisayen HIIT
• HIIT a gida
• 1. Tsugunnawa
• 2. Burpee
• 3. Jumping Jack
• 4. Gudun kan tabo tare da dago gwiwa

HIIT, wanda aka fi sani da Babban Taron Tazarar Tazara ko horarwa mai tsananin tazara, wani nau'ine ne na horo wanda aka aiwatar dashi da nufin hanzarta samarda shi kuma, saboda haka, inganta kona kitse, banda kasancewa shima horo ne wanda yake inganta ci gaba da sanyaya yanayin jiki.

HIIT na iya samar da ƙarin sakamako cikin ƙarancin lokacin horo daidai saboda dole ne a yi aikin a cikin babban ƙarfi. Bugu da ƙari, yana da mahimmanci a yi horo a ƙarƙashin jagorancin ƙwararren masanin ilimin motsa jiki, don rage haɗarin rauni, kuma yana da muhimmanci mutum ya bi abincin da ya dace don burin, saboda ta wannan hanyar yana yiwuwa a sami mafi kyau sakamako da ƙarin fa'idodi.

Amfanin HIIT

Don samun fa'idodi na HIIT, yana da mahimmanci mutun ya mutunta hutu da lokutan aiki kuma yayi aikin a ƙalla sau biyu a sati. Babban fa'idar wannan nau'in aikin shine:

• Metabolismara yawan metabolism;
• Aunar tsarin ƙona kitse, rage ƙimar kitsen jiki;
• Inganta yanayin motsa jiki;
• Inganta ƙarfin bugun zuciya;
• Yana daidaita hawan jini;
• Ara yawan iskar oxygen.

Bugu da kari, kamar sauran ayyukan motsa jiki, HIIT shima yana inganta jin dadi, yana kara yanayi, yana inganta karfin jiki, yana rage damuwa da damuwa kuma yana karfafa karfin garkuwar jiki. Koyi game da wasu fa'idodin motsa jiki.

Yadda ake yin atisayen HIIT

Horarwar HIIT na iya bambanta dangane da burin mutum kuma, sabili da haka, adadin saiti da lokacin aiwatarwa da hutawa na iya zama daban. Yawancin lokaci, ana nuna cewa motsa jiki da aka yi cikin tsananin ƙarfi ya kamata a yi shi na kimanin dakika 30 zuwa minti 1 sannan kuma mutum ya huta na lokaci ɗaya, wanda zai iya zama mai wucewa, ma’ana, ya tsaya, ko aiki, wanda iri ɗaya motsawar motsa jiki ana yin ta amma a ƙananan ƙarfi.

Ayyukan HIIT ya kamata a yi su a ƙarƙashin jagorancin ƙwararren masanin ilimin motsa jiki, saboda yana da mahimmanci a yi shi a bugun zuciyar da ya dace, wanda ke tsakanin 80 zuwa 90% na matsakaicin mita, saboda wannan hanyar jiki yana buƙatar kama ƙarin oxygen don yin aikin, wanda ke haifar da ƙarar metabolism. Duk da kasancewar an fi amfani dashi a cikin horo na aerobic, galibi a guje da kekuna, ana iya amfani da HIIT don aikin atisaye, kamar horar da nauyi.

Bugu da kari, ana iya amfani da HIIT a cikin horo na aiki, wanda atisayen ke aiki duk tsokoki a lokaci guda, ana aiwatar da su a cikin ƙarfi da haɓaka yanayin jiki. Wani nau'in motsa jiki wanda yake amfani da ginshiƙan HIIT shine gicciye, saboda ana yin motsa jiki a cikin tsananin ƙarfi a cikin lokutan aiki na hutu da hutawa, kuma wanda ke nufin haɓaka ƙarfin zuciya da motsa jiki. Learnara koyo game da gicciye.

HIIT a gida

Duk da ana yin sa galibi a cikin motsa jiki, ana iya yin HIIT a gida, idan har ƙwararren masanin ilimin motsa jiki ya jagoranta ta yadda ya kamata, saboda ta wannan hanyar yana yiwuwa a rage haɗarin rauni.

A gida, yana da ban sha'awa a yi atisayen da ake yi tare da nauyin jiki da kansa, kamar su squats, burpee, tsalle jacks da gudu a kan shafin, misali. Don samun fa'idodi, yana da mahimmanci a gudanar da aikin cikin tsananin ƙarfi kuma ana mutunta aiki da lokacin hutu. Don haka, wasu daga cikin darussan da za a iya aiwatarwa sune:

1. Tsugunnawa

Atwararriyar motsa jiki motsa jiki ne mai sauƙi wanda za'a iya aiwatar dashi cikin sauƙi a cikin gida cikin tsananin ƙarfi. Don yin tsugunne daidai, kuna buƙatar sanya ƙafafunku suna fuskantar gaba, nisa kafada kuma kuyi motsi, kamar dai zaku zauna akan sarkar ko benci.

Don ƙara ƙarfin aikin, ya zama dole mutum ya yi iyakar maimaitawa a cikin sakan 30, misali. Bayan haka, ya kamata ku huta don lokaci ɗaya kuma ku maimaita motsa jiki, kuna ƙoƙarin yin adadin squats kamar da.

2. Burpee

Burpee shima motsa jiki ne mai sauki wanda za'a iya aiwatar dashi a gida ba tare da amfani da kayan aiki ba. Wannan aikin yana dauke da saurin motsawa na kwanciya da tashi, yana da mahimmanci a kula da yadda kuka tashi ta yadda babu hatsarin rauni, ana bada shawarar yin shi na kimanin dakika 30 zuwa minti 1, huta lokaci guda kuma sake maimaita motsa jiki.

Sabili da haka, don yin motsa jiki, dole ne mutum ya tsaya sannan kuma ya saukar da jikin zuwa ƙasan, yana ɗora hannayensa a ƙasa yana jefa ƙafafun baya. Bayan haka, mutum ya kamata ya kasance a cikin yanayin katako kuma ya ɗaga daga bene, yin ɗan tsalle da kuma ɗaga hannayensu sama. Yana da mahimmanci cewa ana yin wannan motsa jiki cikin sauri da kuma ci gaba, amma ba tare da rasa ƙimar motsi ba.

3. Jumping Jack

Wannan aikin, wanda aka fi sani da tsalle jacks, yana taimakawa wajen kara yawan bugun zuciya, kasancewa babban motsa jiki ga HIIT. Don yin tsalle-tsalle masu tsalle, dole ne mutum ya tsaya tare da rufe ƙafafu da hannaye a kan cinya sannan kuma buɗewa da rufe ƙafafun a daidai lokacin da aka ɗaga hannayen sama sama da kai kuma ya koma wurin farawa. Don yin wannan motsi, dole ne mutum yayi ɗan tsalle.

4. Gudun kan tabo tare da dago gwiwa

Gudun kan tabo zai iya maye gurbin gudu a waje ko kan matsera lokacin da ba za ku iya barin gidan ba. Don yin wannan nau'in gudu, mutumin kawai yana buƙatar tsayawa a wuri ɗaya don yin motsin gudu, amma ba tare da wata ƙaura ba. Bugu da ƙari, yana da mahimmanci a ɗaga gwiwoyi, saboda wannan hanyar akwai ƙaruwa da motsa jiki, ƙaruwar bugun zuciya, ƙaruwar iskar oxygen da saurin kuzari.

Dole ne a gudanar da wannan motsa jiki na dakika 30 zuwa minti 1, koyaushe yana riƙe da juzu'i iri ɗaya, sannan kuma dole ne mutum ya huta na wannan lokacin sannan, sannan, a sake yin motsi.