Jump tambo HIIT (High-Intensity Interval Training) maworkouts akawana mukurumbira nekuda kwekuita kwavo mukupisa macalorie, kunatsiridza kusimba kwemoyo, uye kupisa mafuta.Nekusanganiswa kwekuputika kwakanyanya kwekurovedza muviri uye nguva pfupi yekupora,Svetuka tambo HIIT Workouts inopa nguva-inoshanda uye inonetsa yekudzidzisa nzira.Muchinyorwa chino, isu tichaongorora akasiyana siyana ekusvetuka tambo HIIT Workouts iyo ichakubatsira iwe kuburitsa mafuta, kuwedzera metabolism, uye kuzadzisa zvinangwa zvako zvekusimba.
1. Iyo 10-20-30 Interval Workout:
Iyi interval Workout yakavakirwa pane pfungwa yekuwedzera zvishoma nezvishoma kusimba kwechiitwa.Tanga nekudziya-up nekusvetuka tambo zvine mwero kwemaminetsi maviri.Zvadaro, chinjana pakati pezvinhu zvitatu zvakasiyana-siyana: masekonzi gumi ekusvetuka-kudzika-simba, masekonzi makumi maviri ekusvetuka kwepakati-kusimba, uye masekonzi makumi matatu ekusvetuka-kwakanyanya.Dzokorora kutenderera uku kwehuwandu hwe5-10 kutenderera, zvichienderana nehuwandu hwekusimba kwako.Pedzisa nekutonhorera-pasi nekusvetuka zvishoma nezvishoma kwemaminetsi maviri.
2. Tabata Jump Rope:
Iyo Tabata protocol inzira yakakurumbira yekudzidzisa yeHIIT ine masekonzi makumi maviri ekurovedza muviri kwakanyanya inoteverwa nemasekonzi gumi ekuzorora.Mune ino Tabata kusvetuka tambo Workout, sarudza imwe yekuekisesaiza kusiyanisa senge kaviri-pasi kana mabvi akakwirira.Ita maekisesaizi pakuedza kukuru kwemasekonzi makumi maviri, uchiteverwa nemasekonzi gumi ekuzorora.Dzokorora kutenderera uku kwe8 kutenderera, kuenzana nemaminetsi mana.Uku kupfupika asi kwakasimba kurovedza muviri kuchakusiya iwe uchinzwa simba uye kupisa mafuta.
3. Iyo Pyramid Workout:
Iyo piramidhi Workout inosanganisira kuwedzera uye kudzikisa nguva yenguva yekurovedza muviri mukati mekutenderera kwega kwega.Tanga nemasekonzi makumi matatu ekusvetuka tambo zvine mwero, uchiteverwa nekuzorora kwemasekondi gumi.Zvadaro, wedzera nguva yeraundi yega yega kusvika kumasekonzi makumi mana nemashanu, masekonzi makumi matanhatu, uye masekonzi makumi manomwe nemashanu, nekuzorora kwemasekondi gumi nemashanu pakati peround rega rega.Kana wangosvika masekonzi makumi manomwe neshanu, tanga kudzikisa nguva mupatani imwe chete kusvika wasvika masekonzi makumi matatu zvakare.Dzokorora iyi piramidhi kwehuwandu hwe 3-5 kutenderera.
4. EMOM (Miniti Yese paMiniti):
EMOM Workouts inokunetsa kuti upedze huwandu hwebasa mukati meminiti, zvichiita kuti ive inoshanda uye yakasimba nzira yekudzidzisa.Nokuda kweizviSvetuka tambo EMOM Workout, sarudza maviri ekusvetuka tambo maekisesaizi, akadai seasina-pasi uye maviri-pasi.Tanga ne40 single-unders, uchiteverwa ne5-double-unders.Pedzisa kutevedzana uku mukati meminiti, uye shandisa nguva yasara sekuzorora.Dzokorora kutenderera uku kwehuwandu hwe10-15 maminetsi, kugadzirisa nhamba ye reps zvichienderana nehuwandu hwekusimba kwako.
5. Mapindiro neBodyweight Exercises:
CombineSvetuka tambo nguva dzemaekisesaizi ehuremu hwemuviri wekurovedza muviri wakazara izvo zvinosimudza kurova kwemoyo wako uye zvinoveza tsandanyama.Chinjana pakati pemasekonzi makumi matatu ekusvetuka kwakanyanya uye masekonzi makumi matatu ekurovedza muviri se squats, push-ups, burpees, kana vanokwira makomo.Dzokorora dunhu iri kwehuwandu hwe10-15 maminetsi, zvichinetsa kutsungirira kwako kwemoyo uye simba remuscular.
Mhedziso:
Svetuka tambo HIIT Workouts inopa inoshanda uye inoshanda nzira yekubatidza mafuta, kuvandudza hutano hwemwoyo, uye kuzadzisa zvinangwa zvako zvekusimba.Kunyangwe iwe ukasarudza kukurumidza kuputika kwepakati, Tabata protocol, piramidhi yekudzidzira, EMOM zvikamu, kana kusvetuka tambo maseketi ane bodyweight maekisesaizi, aya maekisesaizi anosundira miganhu yako uye kukubatsira iwe kuwana yakakwana mhedzisiro.Sezvakaita chero maekisesaizi, gara uchiisa pamberi fomu rakakodzera, dziya usati waita maekisesaizi ega ega, uye teerera kune muviri wako.Gadzirira kudikitira, inzwa kutsva, uye unakirwe nemabhenefiti ekusvetuka tambo HIIT maekisesaizi apo iwe uchishandira kune anokugonesa uye ane hutano iwe.
Nguva yekutumira: Nov-30-2023