Bella Adams
Ka HIIT u chesa lik'hilojule tse ngata ka nako e khutšoanyane. Boikoetliso ha bo lokele batho ba nang le nako e nyane feela: ho boetse ho nepahetse ho ipoloka u phetse hantle lapeng.
Koetliso ea nako e phahameng ea nako e telele (HIIT ka nako e khutšoanyane) e itšetlehile ka ho ikoetlisa ho matla haholo ho fapanyetsana le linako tse khutšoanyane tsa ho phomola ho eketsa ho chesa lik'halori le ho ikoetlisa ha pelo - ka halofo ea nako ea boikoetliso bo tloaelehileng ba cardio.
Boikoetliso ba pelo bo bontša kamoo tsamaiso ea ho phefumoloha le ho potoloha ha mali e khona ho fa 'mele oksijene.
Le ha boikoetliso bona bo ka ba bokhutšoane, ka linako tse ling nako ea ho ea boikoetlisong e ntse e sa lekana. Kapa ha u ikutloe u batla ho tsetela nako le chelete sebakeng sa boikoetliso.
Ke moo HIIT e sebetsang teng! Sethala sa Marang-rang sa 'Insider' se ile sa botsa litsebi tse tharo tsa boikoetliso ba 'mele hore na ba etsa boikoetliso bofe ba HIIT ho ipoloka ba phetse hantle.
- Mokhoa oa PAUL
Mokoetlisi oa motho ea netefalitsoeng Dani Singer o thehile PAUL Method bakeng sa batho ba batlang boikoetliso bo potlakileng ba metsotso e 10 lapeng. Mona ke kamoo e sebetsang kateng:
Khetha boikoetliso bo le bong molemong oa mekhahlelo e mene e latelang:
- P - Plyometric Cardio (mohlala, Jumping Jacks).
- A – Abs (mohlala, Plank)
- U – Upper Body (mohlala, Push-Ups)
- L - 'Mele o ka Tlase (mohlala, Li-squats)2
- Beha sebali ho lla metsotsoana e meng le e meng e 30 (ho seng joalo, sebali sa nako ea marang-rang se tla sebetsa).
- Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30, u fetola boikoetliso nako le nako ha u utloa molumo oa nako.
- Ka mor'a hore u etse lithupelo tse 'nè, phomola metsotsoana e 30 ebe u qala ho fihlela u fihla metsotso e 10.
Keletso: Bakeng sa ts'ebetso e kholo, re khothaletsa hore o phethe mekoloko e meraro, e leng se tlisang kakaretso ea boikoetliso ho metsotso e 30.
HIIT Koetliso ea ba qalang le baatlelete ba tsoetseng pele
Geoff Tripp, eo hape e leng mokoetlisi ea nang le setifikeiti, o khetha mofuta o fapaneng oa Koetliso ea Nako e Phahameng e Phahameng lapeng.
Seo a se ratang haholo ke boikoetliso bo nang le lipalo tse sa tšoaneng tsa ho pheta-pheta, tse loketseng ba qalang le ba ikoetlisang ba tsoetseng pele.
Boikoetliso bona ba bohlano ke sebetsa sa hae sa lekunutu - ho latela boemo ba hau, o tla etsa reps e fokolang kapa ho feta:
- Jumping Jacks: 20 kapa 40 e pheta-pheta
- Li-squats: 10 kapa 20 e pheta-pheta
- Push-Ups: 10 kapa 20 metsotsoana
- Plank Hold: 30 kapa 40 metsotsoana
- Borokho ba Leoto le le Leng la Glute: 5 kapa 10 reps ka leoto
Keletso: Ba sa tsoa qala ba ka khomarela palo e tlase ea li-reps, ha li-exercising tse tsoetseng pele li ka khetha palo e phahameng.
Qetella kemiso ka makhetlo a mararo ka ho phomola metsotsoana e 30 pakeng tsa mekoloko.
Mohlolo oa 3-Exercise HIIT
Setsebi sa boikoetliso Dempsey Marks se thehile boikoetliso ba lapeng ba HIIT bo sa nkeng metsotso e fetang leshome ho phethela.
Ho molemo ho seta sebali sa nako. Ho fihlela alamo e lla, mokoetlisi oa boikoetliso ba 'mele o re o lokela ho pheta letoto lena la boikoetliso ka makhetlo a mangata kamoo ho ka khonehang:
- 40 Speed Skaters
Maoto ka bophara ba noka. Ho tloha bohareng, qhomela ka tsela e fapaneng ho ea ho le letona (ho lula ka leoto le letona, leoto le letšehali le tšele ka diagonally ka morao) le ho le letšehali (ho lula ka leoto le letšehali, leoto le letona le tšela diagonally). Matsoho a tsokotsa hammoho.
- 10 li-Burpees
Emang ka bophara ba noka, kena sebakeng sa squat, 'me u behe matsoho fatše bophara ba mahetla ka thōko ho maoto. Qhomela morao 'me u lule ka lepolanka. Kena ka li-push-ups 'me u li behe fatše. Sutumelletsa holimo, khutlela matsohong, 'me u qhomele moeeng. Khutlela ho squat 'me u phete tatellano.
- 15 Liphahamiso tsa Leoto le Letheka
Sebaka sa supine, matsoho a hau a tlas'a letheka la hau. Tobetsa mokokotlo oa hau fatše fatše 'me u tsamaise maoto a hao holimo le tlaase. Boloka maoto a otlolohile 'me maqaqailana a atamelane. Khutlela sebakeng sa ho qala. Ha u ntse u etsa sena, tobetsa lirethe tsa hao ka ho toba joalokaha eka u leka ho senya leoto la hau holim'a siling.
