Ayyade da sautin tsokoki, sami ƙarfi da jimiri, ban da ƙona mai. Waɗannan sune mahimman dalilai mafi mahimmanci ga mutane da yawa idan yazo da haɗa da ayyukan motsa jiki a cikin rayuwar su ta yau da kullun. Don cimma waɗannan burin, da sauran mutane da yawa, horar da Hitt shine manufa.
Kodayake waɗannan shirye-shiryen Hiit a halin yanzu suna da kyau sosai, asalinta yana zuwa mana tsawon shekaru. Tun a cikin ƙarni na 1921, wasu masu koyar da motsa jiki a Amurka sun yi amfani da zama tare da ɓangarorin masu saurin sauri, suna musanya su da sauran zaman murmurewa. Zai kasance a cikin XNUMX, lokacin da kocin Finnish Lauri Pihkela ya daidaita wata hanya.
A 1996, godiya ga Jafananci Izumi Tabata da sanannen "Yarjejeniyar Tabata", da Babban Ilimin Cikin gida (Hiit) ya kai ga shaharar da take da shi a yau. Koyaya, shawarwarin wannan ƙwararren masanin kimiyyar wasanni ba sune kawai ke aiki ba.
Menene Horar da tan Hitt?
Ya ƙunshi haɗawa da gajeren lokacin atisaye a cikin tsananin ƙarfi, tare da wasu masu saurin aiki don haɓaka murmurewa. Ana iya yin su ta hanyar haɗa tsere a cikin sauri da sauri tare da gudu. Wasu daga cikin bambance-bambancen sun haɗa da motsa jiki masu ƙarfi ta amfani da nauyin masu aiki ko nauyi.
Lokutan matsakaicin ƙarfi, da waɗanda aka shirya don hutawa, yawanci yakan wuce tsakanin sakan 30 zuwa 60. Kammala aikin motsa jiki bai taɓa wuce minti 30 a cikin cikakken tsawon lokaci.
Shahararre kuma mai sassaucin ra'ayi
Wani ɓangare na nasara tsakanin jama'a wanda ke da irin wannan horon yana cikin sauƙin aiwatar dasu. Ana iya yin su a cikin motsa jiki ko a waje, a bakin rairayin bakin teku a tsakiyar lokacin hutun bazara, har ma a gida. Babu kayan aiki na musamman da ake buƙata ko dai.
Athleteswararrun athletesan wasa da manyan athletesan wasa sau da yawa suna haɓaka shirye-shiryen su na jiki tare da waɗannan nau'ikan abubuwan yau da kullun. Ko da kwando da 'yan wasan ƙwallon ƙafa suna amfani da shi azaman hanyar samun juriya game da awanni masu yawa waɗanda kowane wasa ke wakilta. Wasu masu horar da jiki suma suna ba da shawarar hakan Hanyar "dumi-dumi", kafin fara zaman nauyi.
Bugu da ƙari, wannan aikin motsa jiki shine kwata-kwata ya dace da karfin jikin kowane mutum. Hakan yana faruwa ne da wasu buƙatu da dandano, abubuwan fifiko da buƙatu.
Aikin motsa jiki na Hiit na iya sauƙaƙe hada keke naka, gudu ko motsa jiki; Har ila yau, motsa jiki, horo na aiki, juriya da ƙarfi.
Manufofin musamman
Baya ga waɗanda tuni suka yi sharhi a kansu rage nauyi da kona kitse, gina juriya da sautin tsoka, Hiit horo yana bin wasu ƙarin fa'idodi.
- Yana fifita aikin babban jijiyar jikin mutum: zuciya. Yana kuma hidima ga sanya hadadden tsarin jijiyoyinmu "a cikin tune".
- Baya ga kasancewa ingantacciyar hanya don rasa nauyi, ƙona adadin kuzari da rage matakan mai ba su da tasiri a kan ƙwayar tsoka.
- Aiki ne da aka ba da shawara ga mutanen da ke da matsaloli tare da matakan sukari da aikin ƙoshin ciki. A cikin lokaci mai dacewa, yana ƙara ƙwarewar insulin, yana haifar da haɓakar glucose mafi girma.
- Ga waɗanda suke mafarkin samari na har abada, Hoit horo yana rage saurin tsufa.
Hanyoyi
Baya ga tsere ko tsere, motsa jiki na Hiit zai iya haɗawa da motsa jiki kamar tsalle, huhu, da zama; Sauran ayyukan yau da kullun kamar su “burpees” ko lanƙwasa gwiwar hannu da haɓakawa, “dambe inuwa” da gudana akan shafin suma ana aiwatar dasu a cikin shirye-shiryen. Wasu daga cikin shahararrun wasan motsa jiki sun haɗa da tsarin motsa jiki masu zuwa:
Game da tartan
Wannan ba kawai hanya ce mai gudana ba ce. Wannan aikin yau da kullun ne wanda za'a iya aiwatar dashi a ciki kowane yanki da ke ba da izinin gudana kyauta ba tare da tattauna matsalolin ba. Ya ƙunshi haɗuwa mai zuwa:
- Tafiya mai taushi na mintina 10, don dumama.
- Gudu don dakika 60, a 90% na iyakar ƙarfin bugun zuciya.
- Jog na dakika 30, a 60% na iyakar damar iyakancewar bugun zuciya. (Lokacin dawowa).
- Ya kamata a maimaita sake zagayowar iyakar iko da hutu sau 15.
- Don rufe jerin, jog haske don minti biyar.
A gida
Ya ƙunshi haɗuwa da motsa jiki guda uku don wane kawai yana buƙatar jiki da ɗan fili. Cikakken aikin ya kunshi:
- 20 seconds na squats a cikakken iko.
- 10 seconds na Planchas (lokacin hutawa da lokacin dawowa).
- 20 seconds na burpees a cikakken iko.
- 10 seconds na faranti.
- 30 murmurewa na biyu, yana tsaye a wuri ɗaya.
- Dukan sake zagayowar dole ne a maimaita sau hudu.
Hawan keke
Ko dai akan tsarin mai-hawa biyu ko kuma a tsaye, Fitar da ita wani aiki ne wanda yake aiki a cikin horarwar Hiit.
- Mintuna 10 na walƙiya mai sauƙi don shirya da dumi.
- 30 seconds na pedaling a iyakar damar.
- 15 seconds na ladabi mai laushi (lokacin hutu da dawowa).
- Haɗuwa da lokutan iyakar iko tare da na sauran ya kamata a maimaita sau takwas.
- Bayan kammala sake zagayowar, ƙarin minti biyar na ɗan motsawa a hankali, don ba da izinin shakatawa na tsokoki.
Canjin yanayin: mabuɗin
Fa'idodin horo na Hiit idan aka kwatanta da al'adun gargajiya na "cardio" suna cikin canje-canje na saurin da ƙarfi. Wannan yana ba da damar jiki kar ya dace da yanayin motsawa da shiga yanayin hutu don adana kuzari. Don cimma burin da ake so, sau uku a mako na waɗannan darussan sun fi isa.
Yarjejeniyar horo na Hiit
Yana da kyau koyaushe ka nemi shawara daga kwararre kafin haɗawa da tsarin horo na Hiit a rayuwar yau da kullun. Fiye da duka, idan mutane ne masu ƙarancin motsa jiki kuma yanayin jikinsu zai fara ne daga farawa.
Bai kamata a haɗa wannan aikin ba tare da abincin hypocaloric.. Daga cikin wasu abubuwa, saboda saboda karancin sinadarin glycogen a cikin jiki, lokutan dizziness ko asarar hankali na iya faruwa.
A gefe guda kuma, karɓar waɗannan abubuwan yau da kullun ana hana su ga mutane tare da matsalolin haɗin gwiwa ko fama da rauni na tsoka. Haka yake a cikin maza da mata tare da hawan jini da matsalolin cututtukan zuciya.