Ho Sheba Koetliso e Phahameng ea Boithaopo
Na moralo oa hau oa ho ikoetlisa o kenyeletsa 'mele o feletseng, o ikoetliselitseng ho chesa mafura? Lesebelisuoa tsohle li u thusa hore u fokolise fatše, empa ka ho rera ka hloko u ka etsa mosebetsi oa ho chesa mafura o atlehileng haholo ha o chesa mafura a mpa le lisenthimithara tse nyenyane ka mahetleng a hao, phahameng le marako .
Koetliso e Phahameng ea Boithaopo
Haeba u hlile u na le boikemisetso ba ho fetola 'mele oa hao, ho lahleheloa ke mafura a mpa, le ho betla matsoho le maoto a thata le a toned, u lokela ho etsa koetliso e phahameng ea nako e telele.
Mesebetsi le likoloi li e bitsa HIIT kapa "koetliso ea nako" feela. HIIT Workouts e nka metsotso e 20 ho ea ho e 30 kapa e tlase mme e kenyelletsa mekhatlo e feletseng ea 'mele e tukang lik'hilojule le ho tiisa mesifa ea hau ka nako e le' ngoe.
Ke hobane'ng ha mosebetsi ona o chesang mafura o sebetsa hantle? Ho bonolo. Metsotso e khutšoanyane ke fokotsa sekhahla sa pelo ea hau ho feta boikoetliso bo tloaelehileng kahoo o chesa lik'hilojule tse ngata ka nako e tlaase. 'Me litaba tse monate ke hore ho sebetsa ha HIIT ha e le hantle ho fetola metabolism e le hore u chese lik'hilojule tse ngata letsatsi lohle-esita leha u sa sebetse.
Bafuputsi ba hlokometse hore ba ikoetlisetsang ho ba le seabo ho koetliso e phahameng ea boikoetliso ke ntho e ikhethang e bitsoang EPOC, kapa ho sebelisoa ha motlakase ka mor'a ho ikoetlisa. Seo se bolela hore kamora 'mele oa hao o chesang mafura o hloka hore oksijene e ngata e sebetse. Ka lebaka leo, metabolism ea hau e eketseha hanyenyane 'me o chesa lik'hilojule tse ngata ka mor'a lihora tse' maloa ka mor'a thuto ea hau.
Hopola, leha ho le joalo, nako e le 'ngoe ea ho ikoetlisa e ke ke ea fetola' mele oa hao bosiu bo bong.
Le hoja o chesa lik'hilojule tse ngata ka EPOC, seo ha se bolele hore o lokela ho ja ho eketsehileng, tsamaisa nako e fokolang kapa e fokolisitsoeng ea boithabiso hamorao bekeng. Qetellong, litaba tse tsitsitseng haholo ha u ntse u leka ho fokotseha. Kahoo sebelisa matla a phahameng, ho chesa mahlahahlaha e le karolo ea lenaneo le feletseng le le leka-lekaneng ho finyella lipakane tsa 'mele oa hao oa boima.
Kamoo U ka Qalang Thuto ea ho Futhumala ha Mafura
Esita le ho nahana hore molemo o motle oa ho chesa mafura ke o khutšoanyane, ha ho bonolo. E le hore HIIT ea hau ea boithabiso e etse phapang, e tlameha ho ba thata. Seo se bolela hore u tla hema haholo ha u ikoetlisa 'me mesifa ea hau e ka chesa ho feta kamoo u tloaetseng ho ithabisa kateng.
Kahoo, ho na le lintho tse peli tseo u lokelang ho li tseba pele u qala ho ikoetlisa ka matla:
- U tlameha ho phela hantle ka ho lekaneng bakeng sa ho ikoetlisa ka matla. Haeba u sa tsebe hantle, haeba u se u le mothating oa ho ikoetlisa, kapa haeba u e-na le boemo ba bongaka, hlahloba ngaka pele u qala ho sebetsa ka ho fetisisa.
- Etsa kemiso e feletseng ea tahlehelo ea boima ba 'mele . Ha o qala ho koetlisa HIIT ho chesa mafura, o lokela ho nka sebaka se le seng sa ho ikoetlisa ka beke ka setsi sa thuto e phahameng. Ha boemo ba hao ba ho ikoetlisa bo ntlafala, kenyelletsa mananeo a mabeli kapa a mararo ka beke. Moralo oa hau oa ho ikoetlisa o tla atleha haholo haeba u etsa moralo o feletseng oa ho ikoetlisa o akarelletsang nako ea ho koetlisa sefapano le ho hlaphoheloa.
Li-Working Burning
O ka latela sampotso ena ea HIIT ho fokotseha fatše kapa o ka sebelisa lihora tse ling tse hlano tsa mafura a tukang tse entsoeng ke litsebi tse phahameng. U ka boela ua iketsetsa matla ka ho fetisisa oa ho ikoetlisa ka ho kopanya li-exercising tse phahamisang tekanyo ea pelo ea hau le ho haha matla.
U tla batla ho kopanya mesifa e kholo ho pholletsa le 'mele oohle oa hau. Khetha li-exercice tse kang li-burpees, li-jump jacks, le ho sutumelletsa ho chesa mafura a belly le ho ntlafatsa matla a 'mele. Mokhoa ona o sebetsang o ka u thusa ho phatloha lik'hilojule:
Etsa litepisi tsa ho chesa mafura (ena ke mosebetsi o tsoileng matsoho o lokelang ho o etsa haeba u ka fumana litepisi tse telele-bonyane ka litepisi tse 10):
- Ho futhumatsa metsotso e meraro ho ea ho e mehlano ka ho tsamaea kapa ho tsamaea ka metsotsoana.
- Matha litepisi ka metsotso e meraro, u nke mehato e le 'ngoe kapa tse peli ka nako.
- Qetella li-push-up tse 10 ka holim'a litepisi.
- Tšoara squat ea lebota metsotsoana e 60.
- Jogla butle butle marapeng.
- Pheta makhetlo a mabeli ho isa ho a mararo.
Ho fokotseha ho fokotseha haholo (haeba u na le serapa sa boikhathollo se haufi, sena ke ho ikoetlisa ho monate ho etsa ka ntle):
- Ho futhumatsa metsotso e meraro ho ea ho e mehlano ka ho tsamaea kapa ho tsamaea ka metsotsoana.
- Sprint (matha ka potlako kamoo u ka khonang) karolong ea kotara e le 'ngoe.
- Libaka tse 10 tse feletseng.
- Ho tlōla ho feletseng ha li-squat tse 10.
- Jacks e feletseng ea ho qhomela ho 10.
- Jog ho khutlela sebakeng sa hau sa pele.
- Pheta makhetlo a mabeli ho isa ho a mararo.
Itšoarella ka treadmill (haeba u le setsi sa boikoetliso, leka boikoetliso bona pel'a kamore ea boima):
- Ho futhumatsa metsotso e meraro ho ea ho e mehlano ka ho tsamaea kapa ho tsamaea ka metsotsoana.
- Eketsa ka lebelo le boima ka bobeli e le hore u sebetse ka thata metsotso e meraro.
- Tloha treadmill 'me u nke boima ba litekanyo (liponto tse supileng ho isa ho tse 10).
- Li-press tse feletseng tsa squat tse 10.
- Matšoafo a 10 a tsamaeang ka boima.
- Tlhōlisano e feletseng ea 10.
- Pheta makhetlo a mabeli ho isa ho a mararo.
Ka mor'a Thupelo ea Hao ea Fat
Ho etsahala'ng ka mor'a hore thuto ea hau ea ho ikoetlisa e sebetse hoo e batlang e le se etsahalang nakong ea thupelo. Latela litlhahiso tsena ho etsa bonnete ba hore o phahamisa melemo e tukang ea mafura:
- Boloka mesebetsi ea letsatsi le letsatsi ho fokotsa boima ba 'mele. Mekhahlelo e phahameng ea matla e ka u roala. Empa haeba u qetella u qeta letsatsi lohle betheng, u ka 'na ua lahleheloa ke melemo ea metabolism e matlafatsang eo u neng u sebetsa ka thata ho e finyella. Leka ho boloka mosebetsi o sa sebeliseng thermogenesis (NEAT) ka ho lula u le mafolofolo letsatsi lohle. Ho apara mochine oa mosebetsi ho ka u thusa ho netefatsa hore u fihlella lipalo tsa hau tsa letsatsi le letsatsi le lipakane tsa khalori.
- Sebelisa boits'oaro bo botle ho lula u phetse hantle. Matsatsing a latelang ka koetliso ea hau e phahameng ea nako, u lokela ho phomola. Ho tsosolosa ke habohlokoa ho u thusa ho qoba kotsi le ho sithabela. Empa ha ua lokela ho tlosa letsatsi ka ho feletseng. Khetha mesebetsi e bonolo e matlafatsang ho hlaphoheloa habonolo ho thusa ho chesa mafura le lik'halori ha 'mele oa hau o ntse o hahuoa.
- Ja lijo hantle. Kopanya ho chesa mafura a hau ka mokhoa o utloahalang le o nang le phepo e nepahetseng e le hore 'mele oa hau o be le oli e hlokahalang ho sebetsa ka thata le ho ba o loketseng.
> Mehloli:
> McCall,, MS, CSCS P. 7 lintho tseo u lokelang ho li tseba ka ho feteletseng ho sebelisoa ha motlakase (EPOC). https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen.
> Mokhatlo oa Sechaba oa Matla le oa Boemo. Tlhaloso e chesang: Karolo ea ho sebelisa mokhoa o feteletseng oa ho sebelisoa ha oksijene (EPOC) ka mananeo a tahlehelo ea boima ba 'mele. https://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/.