HIIT. Mu kwiruka, ni ugukora metero 100 kwiruka hanyuma ukiruka, ibyo bikaba ari ihuriro ryimyitozo ngororamubiri ikomeye.

Kuberako HIIT ubu buryo bwo guhugura buzakoresha 100% byimbaraga zumubiri muminota icumi, birakwiriye cyane ko wiruka inshuti zifite umusingi runaka wa siporo kwitoza, kuko kwihangana kwacu kwa cardiorespiratory birakomeye.

Uku guhuza ibikorwa bikomeye kandi bidakomeye, mbere ya byose, bizarya isukari mumubiri, ariko bidatinze bigomba kubora ibinure kugirango byongere ingufu, bigena ibiranga biranga guhuza imyitozo ya aerobic na anaerobic, hatabayeho ibikoresho cyangwa ibikoresho, kugeza kugera ku ntego yo gutwika vuba no kugabanya ibinure neza.

Ubushakashatsi bwerekanye ko HIIT ishobora kongera igipimo cya metabolike iruhuka nyuma yamasaha 24 nyuma yimyitozo ngororamubiri, ni ukuvuga, igihe cyose ingendo nimbaraga zisanzwe, nyuma yo kurangiza imyitozo, umunsi wose nijoro bizakomeza "gutwika" oh ~

Inama yanyuma: hiit nuburyo bwo guhugura gusa, ntabwo ari amasomo ahamye, dore urutonde rwibikorwa 9 byoroshye kandi byiza byo gutwika amavuta ya HIIT.

01 Shigikira gusimbuka jack inshuro 20

Wishimikire, amaboko aherereye munsi yigitugu, inkokora yunamye gato, intoki zifunze, amaguru arakinguye kandi asimbuka hafi, inzira yo gusimbuka ikibuno hejuru no hasi nkibishoboka.

Niba ushaka guhangana nawe, gerageza gusimbuka jack nkiyi mugihe uri ku rubaho… Birakaze cyane! Uzagaruka gusiga ubutumwa!

02 Iyegamire kandi uzamure amavi inshuro 20

Wishimikire, amaboko aherereye munsi yigitugu, amaboko n'ibirenge bifasha umubiri, intangiriro irakomera, inkokora irunamye gato, ivi ryunamye imbere kandi imbere uzamura ukuguru kumwe kugera hejuru yikigenda hanyuma usubire kuri ruhande.

Kubiruka, uru rugendo nubufasha bukomeye mukuzamura ituze ryumutiba.

03 Shigikira guhindukira no gutera inshuro 20

Igihe cyo kugerageza ituze n'imbaraga zingenzi! Iyegamire, fata umubiri wawe hejuru n'amaboko n'ibirenge, komeza intoki zawe, uzunguruze ukuguru kumwe kurundi ruhande hanyuma uyirukane hejuru yumubiri wawe bishoboka.

Iyo utera imigeri, hagomba kubaho kugabanuka gukomeye kwimitsi yo munda, kandi umubiri ugomba guhindagurika rwose ukuguru, mugihe amaso akurikira kugenda kwamaguru; Nyuma yuko ukuguru kugororotse, hagarara gato hanyuma wongere uhindure impande.

04 Gusimbuka birebire inshuro 10

Urambiwe? Reka tugerageze ikintu cyoroheje gato

Hagarara ukoresheje ibirenge byawe ubugari butandukanye, wegamire imbere gato, fata hasi ukoresheje imipira y'ibirenge n'amano, hanyuma uzunguze amaboko inyuma n'inyuma bisanzwe. Mugihe kimwe, yunamye kandi urambure ibirenge hamwe no guhuza. Iyo amaboko yombi akoze swing ikomeye kuva inyuma kugeza hejuru, ibirenge byombi byihutira gusunika hasi, hanyuma bigashyira mu gifu, bikunama amavi, bikagura inyana imbere, bikazunguza amaboko yombi uhereye hejuru ukamanuka, agatsinsino mbere , nyuma yo kugwa, kunama amavi kuryama, umubiri wo hejuru uracyegamye imbere. Ni ngombwa gutera intambwe nto nyuma yo kugwa.

05 Iyegere kandi uzamure umusozi inshuro 20

Buri gihe byavuzwe ntibishobora kwiruka birambiranye, noneho bikwigishe inshuro ijana kuruta kwiruka aside umusozi! Wibuke iyo uzunguruka amaguru, uyahindura icyarimwe.

Iyegamire amaboko yawe munsi yigitugu cyawe. Shigikira umubiri wawe n'amaboko yawe ibitugu-ubugari butandukanye. Komeza umugongo wawe kandi ushimangire intangiriro yawe. Kanda ikirenge kimwe kuruhande rwikiganza cyawe. Garuka kumurongo hanyuma ukandagire ukuguru.

06 Ukuguru kumwe gusunika hejuru + imbere n'inyuma bikurura inshuro 10

Amasegonda icumi niba uri umugabo! Ibyo ari byo byose, Xiaobian arashobora gutsimbarara ku kuzamuka inshuro ebyiri…

Hagarara ku kuguru kamwe, wuname kugeza igihe intoki zawe zikoze hasi, hanyuma ugendere imbere n'amaboko yawe kugeza igihe biri munsi yumutwe wawe. Hindura inkokora kugirango usunike inshuro imwe, nyuma yo gushyigikira, amaboko asubira inyuma kugirango ahaguruke, hanyuma uzamure agatsinsino k'agatsinsino rimwe inyuma. Witondere kudakora hasi mugihe uzamura ibirenge.

07 Ski gusimbuka inshuro 20

Kwigana imyanya ya ski, gusimbuka ibumoso n'iburyo, gusimbuka ako kanya ukuboko kuzunguruka, guhindukira, gukubita icyarimwe imbaraga, mugihe ukuguru kumwe kugwa, ukundi kuguru gusubira inyuma, amaboko asanzwe azunguza amaboko, nyuma yo kugwa kumutwe winyuma yinyuma birashobora kuringanizwa byoroheje. .

Wibuke ko amavi atagomba kurenza ibirenge. Kuramo umusego wo kugwa hamwe n'imbaraga z'ikibuno. Urugendo rworoshye kandi rworoshye hamwe na elastique.

08 Shigikira kuzamura ikibuno inshuro 20

Wishimikire, amaboko aherereye munsi yigitugu, amaguru afunguye ibirenge bitugu-ubugari, amaboko n'ibirenge bishyigikira igishushanyo, intangiriro irakomeye, umutwe kugeza ikirenge ni umurongo ugororotse, uzamura ikibuno hejuru mugihe uzamura ukuboko kumwe kugirango ukore ibinyuranye inyana, apex ihagarara gato hanyuma ihindure impande.

09 Kuzenguruka inshuro 10 ahabigenewe

Hagarara uhagaze, amaboko n'amaguru ubugari bw'igitugu, amaguru agororotse (niba guhinduka bidahagije, ntugahatire, amavi yunamye gato), wunamye ku kiganza cy'ubutaka, amaboko na yo agana imbere, ku kiganza giherereye munsi ya mutwe, guhagarara gato, muriki gihe umubiri wumubiri kugirango ukomeze umurongo ugororotse.

Subira inyuma n'amaboko yombi. Zamura amaboko yawe kandi wongere umubiri wawe wose.

Ibisigaye hagati ya buri rugendo ni amasegonda 20, mugihe cyibikorwa byurumuri, ugomba gukomeza guhumeka neza kandi ugategereza ko umutima wawe ugabanuka nigikorwa gikurikiraho kiza.