Dabarar Daya don Samun Ƙari Daga Ayyukan HIIT ɗinku

Wadatacce

• Mataki na 1: Yi hankali da kanka
• Mataki na 2: Dauki Ƙarin tsokoki
• Bita don

Idan kun ƙware sosai a cikin fa'idodin horon tazara mai ƙarfi (HIIT), amma kuna jin kamar ba kawai yana aiki da abubuwan al'ajabi da ya kamata ba, waɗannan masu nuni biyu na ku ne. Anan ga yadda zaku tura kanku a hankali da ta jiki zuwa wancan wurin samun-kama-numfashin ku inda sihirin HIIT ya faru.

Mataki na 1: Yi hankali da kanka

Maimakon ku firgita game da yin tsarin aikinku, yi farin cikin ganin yadda zaku iya tura kanku kowane lokaci. Abu game da HIIT shine cewa yana ba ku damar samun ƙarfi ba kawai a zahiri ba amma a hankali. Yana gina hankalin ku ta hanyar da wataƙila ba ku taɓa samu ba. Don haka kusanci ƙalubalen a cikin babban hoto - yi amfani da wani abu da na kira "layin mamaki." Yi mamaki idan za ku iya samun ƙarin maimaitawa kafin lokaci ya kure ko cimma wannan ci gaba na gaba a cikin motsi, ko wannan yana ƙara karkata zuwa ga sprints ko tsalle zuwa squats. Wannan shine sihirin gaskiya na tsarin HIIT-da zarar hankalin ku ya hau, jikin ku zai bi. (Kara karantawa: Hanyoyin da aka Tallafa wa Kimiyya don Turawa ta hanyar gajiyawar aiki)

Wani abin ƙarfafawa: Tare da tazara mai ƙarfi, tuna cewa koyaushe ana jiran ku. Ba kamar tare da sauran tsarin horo ba, kamar cardio mai ɗorewa ko saiti na ɗaga nauyi na yau da kullun, tsokokin ku suna ɗan rage lokacin wahala. Amma waɗannan fashewar matakin na gaba ana nufin samun su zuwa mafi girman ƙarfin aiki da sauri (tare da ku kuna girbar fa'idodin ƙona caloric mafi girma da ƙara ƙarfi). Tsawon lokacin yana ba ku damar yin caji daidai lokacin da kuke buƙata-kuma sanin hakan ya kamata ya taimaka muku ku kasance masu ƙarfin hali a cikin waɗannan ayyukan. Bugu da kari, yayin da kuke jin kanku na samun karfi a duk lokacin da kuka tura kanku, gwargwadon fahimtar iyakokinku ba su da iyaka. (Ga wani sirri don samun mafi kyawun aikinku na HIIT har abada.)

Mataki na 2: Dauki Ƙarin tsokoki

Hasken labarai: HIIT na iya taimaka muku ƙwarai don gina ƙwayar tsoka. Duk abin da motsa jiki kuka zaɓa don kayan aikin tsaka -tsakin ku da murmurewa masu aiki. Mutane da yawa sun kasa yin HIIT a matsayin sprints a kan waƙa ko maƙarƙashiya, amma akwai ƙarfin motsa jiki wanda ke sa jikin ku yayi aiki daidai da girman ƙarfin waɗannan gajerun fashe, wanda kuma zai sanya nau'ikan buƙatu akan tsokoki waɗanda ke sa su. sake gina ƙarfi da ƙarfi. Misali, tazara mai yawan maimaitawa (AMRAP) na burpees na iya tsara tsokoki daga kafadu zuwa maraƙi. (Gwada wannan motsa jiki na mintina 15 na AMRAP.) Irin wannan horo musamman yana aiki da filayen tsoka da sauri, waɗanda ke amsawa da sauri lokacin da ake biyan haraji don haka manyan sculptors ne. Kuma idan kuna son haɓaka waɗannan nasarorin, ƙara juriya tare da makada motsa jiki ko ƙaramin ƙarfe koyaushe yana da kyau.

Bita don