Tsanangura uye toni mhasuru, wana simba uye kutsungirira, pamusoro pekupisa mafuta. Izvi zvimwe zvikonzero zvakakosha zvevanhu vazhinji kana zvasvika pakusanganisa maitiro ekurovedza muviri mune ravo zuva nezuva. Kuti uwane zvinangwa izvi, uye nezvimwe zvakawanda, Hitt kudzidziswa kwakakodzera.
Kunyangwe izvi zvirongwa zveHiit parizvino zvine fashoni, mavambo ayo anouya kwatiri kwemakore mazhinji. Pakutanga kwezana ramakore rechi1921, vamwe varairidzi vemuviri muUnited States vaishandisa zvikamu zvine zvikamu zvinomhanya zvakanyanya, vachichinjana nazvo zvimwe zvirongwa zvekugadzirisa. Zvingave muna XNUMX, apo murairidzi wechiFinland Lauri Pihkela akamisa nzira.
Muna 1996, nekuda kweJapan Izumi Tabata uye yake inozivikanwa "Tabata Protocol", iyo Yakakwirira Kuwedzera Kudzidziswa Kwemukati (Hiit) yasvika mukurumbira wainayo nhasi. Nekudaro, izvo zvirevo zveuyu nyanzvi mune zvemitambo sainzi handizvo chete zvinoshanda.
Chii chinonzi Hitt Training?
Inosanganisira kupindirana kwenguva pfupi yekurovedza muviri pakukwirira kwakanyanya, iine mamwe matanho anononoka kusimudzira kupora. Izvo zvinogona kuitwa nekubatanidza kupuruzira nekumhanyisa nekumhanya kwechiedza. Mimwe misiyano inosanganisira esimba kurovedza muviri vachishandisa huremu hwevashandi kana huremu.
Iyo nguva yekukwirira kwakanyanya, pamwe neiya yakarongedzwa zororo, kazhinji inoguma pakati pe30 kusvika 60 masekondi. Maitiro akazara ekurovedza muviri haambopfuuri maminetsi makumi matatu murefu wenguva.
Muitiro unozivikanwa uye 'unoshanduka'
Chikamu chebudiriro pakati peveruzhinji vane rudzi urwu rwekudzidziswa vari mune nyore kuzviita. Ivo vanogona kuitirwa mune zvekurovedza muviri kana panze, pamhenderekedzo pakati pezhizha zororo, uye kunyangwe kumba. Hapana chakakosha michina chinodiwa futi.
Nyanzvi dzezvemitambo uye vatambi vepamusoro vanowanzo gadzirira gadziriro yavo yemuviri nemhando idzi dzemaitiro. Kunyangwe basketball nevatambi venhabvu vanoishandisa senzira yekuwana kushorwa nemaawa marefu anomirirwa nemutambo wega wega. Vamwe varairidzi vemuviri vanoikurudzirawo se "kudziya-kumusoro" nzira, usati watanga chikamu chekusimudzira.
Uyezve, chiitiko ichi chiitwa inogadziriswa zvakakwana kune kugona kwemunhu wega wega. Zvinoitika nezvakanyanya kufarira uye zvido, zvido uye zvido.
Maitiro eHiit ekurovedza muviri anokwanisa nyore nyore kusanganisira yako wega bhasikoro, kumhanya kana yekushambira maitiro zvakare masimba esimba, kurovedza kushanda, kuramba uye simba.
Zvinangwa zvakananga
Pamusoro pevaya vakatotaura kare kurasikirwa nehuremu uye kupisa mafuta, kuvaka kutsungirira uye mhasuru toni, Hiit kudzidzira kunoteedzera mamwe mabhenefiti.
- Iyo inofarira mashandiro eiyo huru mhasuru yemuviri wemunhu: moyo. Iyo inoshandawo for isa yedu yakaoma circulatory system "muchirongwa".
- Pamusoro pekuve nzira yakasimbiswa yekudzora huremu, kupisa macalorie uye kudzikira kwemazinga emafuta hazvina zvazvinoita pahuremu hwemhasuru.
- Iyo inokurudzirwa tsika kune vanhu vane matambudziko neshuga mazinga uye pancreas basa. Panguva yakakodzera, inowedzera insulin senzwi, inotungamira kune yakakwira glucose kushandiswa.
- Kune avo vanorota zvevechidiki husingaperi, Hiit kudzidziswa kunoderedza kukwegura.
Maitiro
Pamusoro pekumhanya kana kumhanya, Hiit Workout inogona kusanganisira kurovedza muviri senge kusvetuka, mapapu, uye kugara-kumusoro; Mimwe miitiro yakadai se "burpees" kana kugokora gokora uye kuwedzera, "mumvuri wetsiva" uye kumhanya pane saiti kunoitwawo muzvirongwa. Mimwe yeanonyanya kufarirwa kurovedzwa ane anotevera maseti ezviitwa
Nezve tartan
Iyi haisi chete yakajairwa nzira yekumhanya. Iyi ndiyo tsika inogona kuitwa mu chero nzvimbo inokutendera kuti umhanye zvakasununguka pasina kutaurirana zvipingamupinyi. Inosanganisira mubatanidzwa unotevera:
- Nyoro jog kwemaminitsi gumi, kudziya.
- Sprint kwemasekondi makumi matanhatu, pa90% yehuwandu hwekukwira kwemoyo chinzvimbo.
- Jog kwemasekondi makumi matatu, pa60% yehuwandu hwekugona kwehuwandu hwekurova kwemoyo. (Yekudzorera nguva).
- Kutenderera kwesimba rakanyanya uye zororo kunofanirwa kudzokororwa ka15.
- Kuti uvhare dzakateedzana, joko rakareruka kwemaminitsi mashanu.
Kumba
Inosanganisira kusangana kwezviitwa zvitatu izvo zvinongoda muviri uye nzvimbo diki. Maitiro akazara anosanganisira:
- Masekondi makumi maviri e squats nesimba rakazara.
- Masekondi gumi ePlanchas (yekuzorora uye yekudzorera nguva).
- Masekondi makumi maviri emaburpees pasimba rakazara.
- Masekondi gumi eplate.
- 30 yechipiri kupora, yakamira panzvimbo imwechete.
- Iyo yose kutenderera inofanirwa kudzokororwa kana.
Kuchovha bhasikoro
Pamwe pane echinyakare maviri-vhiri modhi kana pane yakamira imwe, pedaling ndechimwe chiitiko chinoshanda mukati meiyo Hiit kudzidziswa.
- Maminitsi gumi ekunyorovesa kugadzirira uye kudziya.
- Masekondi makumi matatu ekubhejera pakukwirira kwakawanda.
- 15 masekondi ekunyorovera zvinyoro (nguva yekuzorora uye kupora).
- Iko kusanganiswa kweiyo nguva yesimba masimba neiyo yekuzorora kunofanira kudzokororwa kasere.
- Mushure mekupedza iyo kutenderera, imwezve maminetsi mashanu ekunyorovera, kubvumira kufambira mberi kwekuzorora kwemhasuru.
Iko shanduko yenziyo: kiyi
Zvakanakira kudzidziswa kweHiit zvichienzaniswa neyechinyakare "cardio" maitiro ari mu kuchinja mukumhanya uye kusimba. Izvi zvinobvumira muviri kuti usashandise kune mutinhimira wenguva dzose uye upinde mamiriro ekuzorora kuitira kuchengetedza simba. Kuzadzisa zvinangwa zvaunoda, katatu pavhiki zvezviitwa zvinopfuura zvakakwana.
Contraindications yeHiit kudzidziswa
Izvo zvinogara zvichikurudzirwa kubvunza kune nyanzvi usati wasanganisira iyo Hiit yekudzidzira maitiro muhupenyu hwezuva nezuva. Pamusoro pazvose, kana vari vanhu vane yakaderera mitambo chiitiko uye kuti kwavo kwemuviri mamiriro kuchatanga kubva pakutanga.
Iyi tsika haifanire kusanganiswa neiyo hypocaloric chikafu.. Pakati pezvimwe zvinhu, nekuti nekuda kwenzvimbo dzakaderera dzeglycogen mumuviri, zvikamu zvezungu kana kurasikirwa kwekuziva zvinogona kuitika.
Kune rimwe divi, kugamuchirwa kweaya maitiro kunoodzwa moyo muvanhu vane matambudziko akabatana kana vanotambura nekukuvara kwetsandanyama. Zvakafanana nevarume nevakadzi vane yakakwira BP matambudziko uye chirwere chemoyo.