HIIT (High-intensity Interval Training) ke mokhoa o phahameng oa koetliso ea nako e telele, e leng ho pheta-pheta potoloho ea "boikoetliso bo matla haholo + boikoetliso bo fokolang" ka nako e itseng. Ha u matha, ke ho matha lebelo la lebelo la limithara tse 100 ebe u matha, e leng motsoako oa mokhoa oa ho ikoetlisa o matla haholo.

Hobane HIIT mokhoa ona oa koetliso o tla ja 100% ea matla a 'mele ka metsotso e leshome, e loketse haholo ho matha metsoalle e nang le motheo o itseng oa lipapali ho koetlisa, hobane mamello ea rona ea cardiorespiratory e batla e le matla.

Motsoako ona oa ts'ebetso e matla le e fokolang, pele ho tsohle, e tla ja tsoekere 'meleng, empa haufinyane e hloka ho senya mafura ho tlatsetsa matla, e leng se khethollang litšobotsi tsa eona tsa ho kopanya boikoetliso ba aerobic le anaerobic, ntle le thuso ea lisebelisoa leha e le life kapa lisebelisoa, finyella sepheo sa ho chesa ka potlako mocheso le ho fokotsa mafura ka katleho.

Boithuto bo bontšitse hore HIIT e ka eketsa sekhahla sa ho phomola ha metabolic lihora tse 24 kamora ho ikoetlisa, ke hore, ha feela motsamao le matla a maemo a holimo, kamora ho qeta koetliso, mots'eare le bosiu li tla tsoela pele ho "chesa" oh ~

Keletso ea ho qetela: hiit ke mokhoa oa koetliso feela, eseng thupelo e tsitsitseng, mona ke sete sa liketso tse 9 tse bonolo le tse sebetsang hantle tsa ho chesa mafura a HIIT.

01 Tšehetsa li-jacking jacks makhetlo a 20

Itšetleha ka, matsoho teng ka ho toba ka tlas'a mahetla, setsoe e kobehile hanyenyane, mantlha tightened, maoto a bulehileng le haufi qhoma, qhomela tshebetso letheka holimo le tlaase e le nyenyane kamoo ho ka khonehang.

Ha u batla ho iphephetsa, leka ho tlola lijeke tjena u ntse u le holim'a lepolanka… Ho bolila! U tla khutla ho tla siea molaetsa!

02 Itšetlehe 'me u phahamise mangole a hau ka makhetlo a 20

Ho itšetleha, matsoho a ka tlase ho mahetla, matsoho le maoto a tšehetsa 'mele, mokokotlo o tiisitsoe, setsoe se kobehile hanyenyane, lengole le kobehile ka pele, ka hare ho phahamisa leoto le le leng ho ea tlhōrōng ea motsamao ebe o khutlela ho lehlakore.

Bakeng sa limathi, mokhatlo ona o thusa haholo ho ntlafatsa botsitso ba kutu.

03 Tšehetsa reteleha 'me u rahe makhetlo a 20

Nako ea ho leka botsitso le matla a mantlha! Itšetleha, phahamisa 'mele oa hau ka matsoho le maoto, tiisa mokokotlo oa hau, sotha leoto le le leng ho ea ka lehlakoreng le leng' me u le rahe ka holimo ho 'mele oa hau kamoo ho ka khonehang.

Ha u raha, ho lokela ho ba le ho hokahanngoa ho matla ha mesifa ea mpa, 'me' mele o lokela ho sotha ka ho feletseng ka leoto, ha mahlo a latela ho sisinyeha ha leoto le raha; Ka mor'a hore leoto le otlolohe, emisa hanyenyane 'me u fetole mahlakoreng hape.

04 Ho qhoma nako e telele makhetlo a 10

O khathetse? Ha re lekeng ho hong ho iketlile

Ema maoto a hao a arohane ka bophara ba mahetla, u sekamele pele hanyenyane, tšoara fatše ka libolo tsa maoto le menoana ea maoto, 'me u tsokele matsoho pele le morao ka tlhaho. Ka nako e ts'oanang, khumama 'me u otlolle maoto a hao ka ho hokahanya. Ha matsoho a mabeli a sisinyeha ka matla ho tloha ka morao ho ea holimo, maoto a mabeli ka potlako a sutumelletsa fatše, ebe a phunyeletsa ka mpeng, a khumama ka mangole, a atolosa manamane pele, a tsokotsa matsoho a mabeli ho tloha holimo ho ea tlaase, serethe pele. , ka mor'a hore u theohe, u khumame mangole ho ea mokokotlong, 'mele o ka holimo o ntse o itšetlehile ka pele. Ho bohlokoa ho khutlela morao ka mor'a ho theoha.

05 Itšetlehe 'me u hloe thaba ka makhetlo a 20

Kamehla o ile a re ke ke matha boring, hona joale u ruta ka makhetlo a lekholo ho feta mathang acid thaba mohato! Hopola ha u potoloha maoto, u a fetola ka nako e le 'ngoe.

Itšetlehe ka matsoho a hau ka tlase ho mahetla a hau. Tšehetsa 'mele oa hau ka matsoho a hao a arohaneng ka bophara ba mahetla. Otlolla mokokotlo oa hau 'me u tiise mokokotlo oa hau. Tsamaea leoto le le leng lehlakoreng la letsoho la hau. Khutlela ho brace 'me u hate leoto le leng.

06 Ho sututsa ka leoto le le leng + ka pele le ka morao ho khasa makhetlo a 10

Metsotsoana e leshome haeba u monna! Leha ho le joalo, Xiaobian a ka tsitlallela ho hloa makhetlo a mabeli feela ...

Ema ka leoto le le leng, inamela fatše ho fihlela matsoho a hao a ama fatše, 'me u khase pele ka matsoho ho fihlela a le ka tlas'a hlooho ea hau ka ho toba. Koba setsoe ho etsa push-ups hang, ka mor'a ho tšehetsa ho fihlela, matsoho ka tatellano khutlela ho tsoha, 'me phahamisa serethe tiptoe hang ka morao. Hlokomela hore u se ke ua ama fatše ha u phahamisa maoto.

07 Ski qhoma makhetlo a 20

Ho etsisa boemo ba ski, qhomela ka ho le letšehali le ka ho le letona, qhomela hang-hang letsoho la ho phunya, ho thinya, ho raha ka nako e le 'ngoe ka matla, ha leoto le leng le oela, leoto le leng le khutlela morao, matsoho ka tlhaho a tsokotsa matsoho, ka mor'a hore a koale menoana ea maoto a ka morao a ka ba bonolo ho leka-lekana. .

Hopola hore mangole ha aa lokela ho feta holimo ho maoto. Monya mosamo ka matla a letheka. Motsamao o bobebe ebile o boreleli ka elasticity.

08 Tšehetsa hip lift ka makhetlo a 20

Ho itšetleha ka holimo, matsoho a teng ka tlas'a mahetla, maoto a bulehile maotong a mahetla-bophara, matsoho le maoto a tšehetsa setšoantšo, mokokotlo o tiisitsoe, hlooho ho ea maotong ke mohala o otlolohileng, phahamisa letheka ha u phahamisa letsoho le le leng ho ama se fapaneng. namane, tlhōrō e emisa hanyenyane ebe e fetola mahlakoreng.

09 Khasa makhetlo a 10 hang-hang

Ema e otlolohile, matsoho le maoto bophara ba mahetla, maoto a otlolohile (haeba ho tenyetseha ha hoa lekana, u se ke ua qobella, mangole a kobehile hanyenyane), o khumamele letsohong la fatše, matsoho a ntse a khasa pele, ho letsoho le teng ka tlas'a sebaka se ka tlaase. hlooho, khefu e nyenyane, ka nako ena 'mele torso ho boloka mola o otlolohileng.

Khutlela morao ka matsoho a mabeli. Phahamisa matsoho a hau 'me u atolose' mele oohle oa hau.

Nako e setseng pakeng tsa motsamao o mong le o mong ke metsotsoana ea 20, nakong ea ts'ebetso e bobebe, o hloka ho boloka morethetho oa hau oa ho phefumoloha mme o emetse hore lebelo la pelo ea hau le theohe le motsamao o latelang o tlang.