HIIT (Tsarin Tsakanin Tsakanin Tsanani Mai Girma) hanya ce ta horo mai ƙarfi mai ƙarfi, wanda shine maimaita sake zagayowar "motsa jiki mai ƙarfi + ƙarancin motsa jiki" na wani ɗan lokaci. A guje, shi ne yin gudun mita 100 sannan a guje, wanda ke hade da yanayin motsa jiki mai tsanani.

Saboda HIIT wannan hanyar horarwa za ta cinye 100% na ƙarfin jiki a cikin minti goma, ya dace sosai don gudanar da abokai tare da wani tushe na wasanni don horarwa, saboda namu juriya na zuciya yana da ƙarfi.

Wannan haɗuwa da tsari mai ƙarfi da rauni, da farko, zai cinye sukari a cikin jiki, amma nan da nan yana buƙatar bazuwar kitse don ƙarin kuzari, wanda ke ƙayyade halayensa na haɗuwa da motsa jiki na motsa jiki da anaerobic, ba tare da taimakon kowane kayan aiki ko kayan aiki ba, zuwa cimma manufar azumi kona zafi da ingantaccen rage mai.

Wani bincike ya nuna cewa HIIT na iya ƙara yawan adadin kuzari na tsawon sa'o'i 24 bayan motsa jiki, wato, muddin motsi da ƙarfin ma'auni, bayan kammala horo, duk dare da rana za su ci gaba da "ƙona" oh ~

Tukwici na ƙarshe: hiit yanayin horo ne kawai, ba ƙayyadadden hanya ba, anan akwai saiti na 9 mai sauƙi da ingantaccen ayyukan ƙona kitse na HIIT.

01 Goyan bayan tsalle tsalle sau 20

Mayar da kai, hannaye da ke ƙasa da kafadu kai tsaye, gwiwar hannu kaɗan sun lanƙwasa, ƙwaƙƙwaran cibiya, buɗe ƙafafu da tsalle kusa, yin tsalle-tsalle sama da ƙasa kaɗan gwargwadon yuwuwar.

Idan kana so ka ƙalubalanci kanka, gwada tsalle tsalle kamar wannan yayin da kake kan katako… Yana da tsami sosai! Za ku dawo don barin saƙo!

02 Ka karkata kuma ka ɗaga gwiwoyinka a tsaye sau 20

Jingina, hannaye suna kusa da kafadu, hannaye da ƙafafu suna goyon bayan jiki, an ƙara maƙasudin, gwiwar hannu ya ɗan lanƙwasa, gwiwa yana lanƙwasa gaba da ciki ya ɗaga ƙafa ɗaya zuwa kololuwar motsi sannan komawa zuwa ga kololuwar motsi. gefe.

Ga masu gudu, wannan motsi yana taimakawa wajen inganta kwanciyar hankali na gangar jikin.

03 Goyi bayan juyawa da shura sau 20

Lokaci don gwada kwanciyar hankali da ƙarfin asali! Ka karkata, ka riƙe jikinka sama da hannayenka da ƙafafu, ƙara ƙarfin zuciyarka, karkatar da ƙafa ɗaya zuwa gefe kuma ka shura ta sama da gefen jikinka gwargwadon yiwuwa.

A yayin da ake harbawa, sai a samu natsuwa mai karfi na tsokoki na ciki, kuma jiki gaba daya ya karkata da kafa, yayin da idanu ke bin motsin kafar da aka harba; Bayan kafa ta mike, dan dakata kadan kuma a sake canza gefe.

04 Dogon tsalle sau 10

Gaji? Bari mu gwada wani abu a ɗan annashuwa

Tsaya da ƙafafu da faɗin kafada, karkata gaba kaɗan, riƙe ƙasa tare da ƙwallan ƙafafu da yatsun kafa, kuma ku murɗa hannuwanku baya da gaba a zahiri. A lokaci guda, tanƙwara kuma shimfiɗa ƙafafunku tare da daidaitawa. Lokacin da hannaye biyu suka yi rawar jiki mai ƙarfi daga baya zuwa sama, ƙafafu biyun da sauri suna ture ƙasa, sa'an nan kuma su shiga cikin ciki, su durƙusa gwiwoyi, mika maruƙan gaba, suna karkatar da hannayen biyu daga sama zuwa sama, diddige farko. , bayan saukowa, lanƙwasa gwiwoyi zuwa matashin kai, jikin na sama yana jingine gaba. Yana da mahimmanci a ɗauki ƙananan matakai baya bayan saukarwa.

05 Jingina kuma ka hau dutsen sau 20

Koyaushe ya ce ba zai iya gudu m, yanzu koya muku sau ɗari fiye da gudu acid dutse mataki! Ka tuna lokacin da kake juya ƙafafu, kuna canza su a lokaci guda.

Jingina tare da hannunka kai tsaye ƙasa da kafadu. Tallafa jikin ku tare da hannayenku kafada-nisa. Daidaita bayanku kuma ku ƙara maƙasudin ku. Mataki ɗaya ƙafa zuwa gefen hannunka. Komawa takalmin gyaran kafa da taka dayan ƙafa.

06 Ƙafa ɗaya na turawa + gaba da baya rarrafe sau 10

Dakika goma idan kai namiji ne! Ko ta yaya, Xiaobian na iya dagewa kan hawa sau biyu kawai…

Tsaya akan ƙafa ɗaya, tanƙwara har sai tafin hannunka ya taɓa ƙasa, kuma ku yi ja da baya da hannayenku har sai sun kasance ƙarƙashin kai kai tsaye. Lanƙwasa gwiwar gwiwar hannu don yin turawa sau ɗaya, bayan goyan baya, hannaye bi da bi don tashi, da ɗaga ƙafar ƙafar ƙafa sau ɗaya a baya. Yi hankali kada ku taɓa ƙasa yayin ɗaga ƙafafunku.

07 Ski tsalle sau 20

Matsayin wasan kwaikwayo na wasan kwaikwayo, tsalle hagu da dama, tsalle hannun hannu nan take, juya, buga a lokaci guda da karfi, lokacin da ƙafa ɗaya ta faɗi, ɗayan ƙafar kuma ta juya baya, hannaye suna jujjuya hannaye, bayan saukowa ƙafar ƙafar ƙafar baya za a iya daidaita su da sauƙi. .

Ka tuna cewa gwiwoyi kada su wuce saman ƙafafu. Shake matashin saukowa tare da ƙarfin kwatangwalo. Motsi yana da haske da santsi tare da elasticity.

08 Taimakawa ɗaga hip 20 sau

Jingina, hannaye suna kusa da kafadu, ƙafafu suna buɗe ƙafafu da faɗin kafada, hannaye da ƙafafu suna goyan bayan adadi, an ƙara maƙasudin, kai zuwa ƙafa madaidaiciyar layi, ɗaga hip ɗin sama yayin ɗaga hannu ɗaya don taɓa kishiyar. maraƙi, koli ya tsaya kaɗan sannan ya canza gefe.

09 Yi rarrafe sau 10 a wuri

Tsaya tsaye, hannaye da ƙafafu kafada nisa, ƙafafu madaidaiciya (idan sassauci bai isa ba, kar a tilastawa, gwiwoyi kaɗan sun lanƙwasa), lanƙwasa zuwa tafin ƙasa, hannaye bi da bi don ja jiki gaba, ga hannun yana tsaye a ƙarƙashin ƙasa. kai, ɗan ɗan dakata, a wannan lokacin jigon jikin don kula da madaidaiciyar layi.

Komawa da hannaye biyu. Kawo hannunka sama ka mika dukkan jikinka.

Sauran tsakanin kowane motsi yana da kusan dakika 20, yayin aikin haske, kuna buƙatar kula da yanayin numfashin ku kuma jira bugun zuciyar ku ya faɗi kuma motsi na gaba ya zo.