HIIT (Ọzụzụ etiti oge dị elu) bụ usoro ọzụzụ ọzụzụ oge dị elu, nke bụ ịmegharị okirikiri nke "mmega ahụ dị elu + mmega ahụ dị ala" ruo oge ụfọdụ. N'ịgba ọsọ, ọ bụ ịme 100-mita sprint wee gbaa ọsọ, nke bụ ngwakọta nke ụdị mgbatị ahụ dị elu.

N'ihi na HIIT usoro ọzụzụ a ga-eri 100% nke ike anụ ahụ n'ime nkeji iri, ọ dabara nke ọma maka ịme enyi nwere ntọala egwuregwu maka ịzụ, n'ihi na ntachi obi nke obi anyị siri ike.

Nke a Nchikota nke siri ike na-adịghị ike usoro, nke mbụ, ga-eri shuga n'ime ahụ, ma n'oge na-adịghị mkpa decompose abụba gbakwunyere ike, nke na-ekpebi àgwà ya nke ijikọta aerobic na anaerobic mmega ahụ, na-enweghị enyemaka nke ọ bụla ngwá ma ọ bụ ngwá ọrụ, ka. nweta nzube nke ngwa ngwa ọkụ ọkụ na ịrụ ọrụ nke ọma abụba Mbelata.

Nnyocha e mere gosiri na HIIT nwere ike ịbawanye ọnụego metabolic izu ike 24 awa mgbe mgbatị ahụ gasịrị, ya bụ, ọ bụrụhaala na mmegharị na ike nke ọkọlọtọ, mgbe ịmechara ọzụzụ ahụ, ehihie na abalị dum ga-aga n'ihu na-agba "ọkụ" oh ~

Ndụmọdụ ikpeazụ: hiit bụ naanị usoro ọzụzụ, ọ bụghị usoro a kapịrị ọnụ, nke a bụ usoro 9 dị mfe ma dịkwa mma nke na-ere abụba HIIT.

01 Kwado jacks jumping ugboro 20

Dabere n'elu, aka dị n'okpuru ubu ozugbo, kụdatụrụ aka n'ikpere ụkwụ, isi gbasie ike, ụkwụ meghere ma na-awụli elu nso, usoro ịwụ elu na-awụ elu na ala ka o kwere mee.

Ọ bụrụ na ịchọrọ ịma onwe gị aka, gbalịa ịwụ elu jacks dị ka nke a mgbe ị nọ na plank… Ọ na-atọ ụtọ! Ị ga-alọghachi ka ịhapụ ozi!

02 Dabere n'elu ma welie ikpere gị ogologo ugboro 20

Dabere n'elu, ogwe aka dị n'okpuru ubu, aka na ụkwụ na-akwado ahụ ahụ, a na-eme ka isi ya sie ike, ikpere ụkwụ ya na-ehulata ntakịrị, ikpere na-ehulata n'ihu ma na-ebuli otu ụkwụ ruo n'elu nke mmegharị ahụ wee laghachi azụ n'azụ. akụkụ.

Maka ndị na-agba ọsọ, mmegharị a na-enyere aka mee ka nkwụsi ike nke ogwe osisi ahụ dịkwuo mma.

03 Kwado ntụgharị na igba 20 ugboro

Oge iji nwalee nkwụsi ike na isi ike! Dabere, jide aka gị na ụkwụ gị elu, mee ka isi gị sie ike, tụgharịa otu ụkwụ n'akụkụ nke ọzọ wee gbapụ ya n'elu akụkụ ahụ gị dị ka o kwere mee.

Mgbe ị na-agba ụkwụ, e kwesịrị inwe mkpụkọ siri ike nke akwara afọ, na ahụ kwesịrị ịgbagọ kpamkpam na ụkwụ, ebe anya na-agbaso mmegharị nke ụkwụ a gbapụrụ; Mgbe ụkwụ kwụchara, kwụsịtụ ma gbanwee akụkụ ọzọ.

04 Ogologo elu ugboro iri

Ike gwụrụ? Ka anyị nwaa ihe dịtụ jụụ karị

Guzosie ike n'ụkwụ gị n'obosara n'ubu, gbadaa n'ihu ntakịrị, jikwa bọọlụ nke ụkwụ na mkpịsị ụkwụ gị jide ala, ma fegharịa ogwe aka gị azụ na azụ n'ọdịmma. N'otu oge ahụ, gbatịa ma gbatịa ụkwụ gị na nhazi. Mgbe ogwe aka abụọ ahụ na-esi na azụ gaa n'elu, ụkwụ abụọ ahụ na-agbapụ ngwa ngwa n'ala, wee gbanye n'ime afọ, gbadaa ikpere, gbasaa ụmụ ehi na-aga n'ihu, na-agbanye ogwe aka abụọ ahụ site n'elu ala, ikiri ụkwụ mbụ. , mgbe ị rutere, gbadaa ikpere n'ala ka ọ dakwasị, elu ahụ ka na-adabere n'ihu. Ọ dị mkpa iwere obere nzọụkwụ azụ mgbe ị rutere.

05 Dabere ma gbagoo ugwu ugboro iri abụọ

Mgbe niile kwuru na-apụghị ịgba ọsọ na-agwụ ike, ugbu a na-akụziri gị otu narị ugboro karịa na-agba ọsọ acid ugwu nzọụkwụ! Cheta mgbe ị na-atụgharị ụkwụ, ị na-agbanwe ha n'otu oge ahụ.

Jide aka gị dabere n'okpuru ubu gị. Kwado ahụ gị na aka gị n'obosara ubu iche. Mee ka azụ gị kwụzie ma mee ka isi gị sie ike. Tinye otu ụkwụ n'akụkụ aka gị. Laghachi na ihe nkwado ma kwụpụ ụkwụ nke ọzọ.

06 Mkpọtu otu ụkwụ + ihu na azụ na-arị arị ugboro iri

Sekọnd iri ma ọ bụrụ na ị bụ nwoke! Ka o sina dị, Xiaobian nwere ike isi ọnwụ na-arịgoro ugboro abụọ…

Guzosie ike n'otu ụkwụ, gbadaa ruo mgbe ọbụ aka gị metụrụ ala, ma jiri aka gị gaa n'ihu ruo mgbe ọ dị n'okpuru isi gị. Tụgharịa n'ikpere ụkwụ ka ime mwụpụ otu ugboro, ka ị kwadochara, aka na-atụgharị azụ ka bilie, welie ụkwụ ikiri ụkwụ elu otu ugboro n'azụ. Kpachara anya ka ị ghara imetụ ala aka mgbe ị na-ebuli ụkwụ gị elu.

07 Ski na-awụlikwa elu ugboro 20

Ọnọdụ ski na-eṅomi, wulie aka ekpe na aka nri, na-amali elu ngwa ngwa na-efegharị ogwe aka, tụgharịa, gbaa ụkwụ n'otu oge ahụ ike, mgbe otu ụkwụ dara, ụkwụ nke ọzọ na-atụgharị azụ, aka na-atụgharị aka na-emekarị, mgbe ị rutere n'azụ ụkwụ ụkwụ ụkwụ nwere ike ịdị nhata nke ọma. .

Cheta na ikpere ekwesịghị gafere elu ụkwụ. Were ike nke úkwù jide ihe nrịba ama ahụ. Ntugharị ahụ dị ọkụ ma dị nro na ngbanwe.

08 Kwado ebuli hip ugboro 20

Dabere n'elu, ogwe aka dị n'okpuru ubu, ụkwụ na-emeghe ụkwụ n'obosara ubu, aka na ụkwụ na-akwado ọnụ ọgụgụ ahụ, a na-agbatị isi ya, isi na ụkwụ bụ ahịrị kwụ ọtọ, welie hip n'elu ka ị na-ebuli otu ogwe aka iji metụ nke ọzọ aka. nwa ehi, ọnụ ọnụ na-akwụsị ntakịrị wee gbanwee akụkụ.

09 Cgharịa ugboro iri na ebe ahụ

Guzo ọtọ, aka na ụkwụ ubu obosara, ụkwụ ogologo (ma ọ bụrụ na mgbanwe ezughị, adịghị amanye, ikpere ubé ehulata), ehulata n'ọbụ aka nke ala, aka n'aka iri ari n'ihu, ka aka dị kpọmkwem n'okpuru isi, ntakịrị nkwụsịtụ, n'oge a, ọkpụkpụ anụ ahụ iji nọgide na-enwe ahịrị kwụ ọtọ.

Jiri aka abụọ laghachi azụ. Weta ogwe aka gị elu ma gbasaa ahụ gị dum.

Ndị fọdụrụ n'etiti mmegharị ọ bụla bụ ihe dị ka 20 sekọnd, n'oge ọrụ ọkụ, ịkwesịrị ịnọgide na-eku ume ume gị ma chere ka obi gị daa na mmegharị ọzọ na-abịa.