Likoetliso tsa HIIT (High-Intensity Interval Training) li se li tumme ka lebaka la katleho ea tsona ea ho chesa lik'hilojule, ho ntlafatsa bophelo bo botle ba pelo le ho chesa mafura.Ka ho kopana ha boikoetliso bo matla le linako tse khutšoane tsa ho hlaphoheloa,Qhoma thapo Boikoetliso ba HIIT bo fana ka mokhoa o sebetsang oa nako le o phephetsang oa koetliso.Sengoliloeng sena, re tla hlahloba mefuta e fapaneng ea boikoetliso ba HIIT ea jump rope e tla u thusa ho theola mafura, ho matlafatsa metabolism, le ho fihlela lipheo tsa hau tsa boikoetliso.
1. Boikoetliso ba Nako ea 10-20-30:
Boikoetliso bona ba nakoana bo ipapisitse le mohopolo oa ho eketsa butle-butle matla a boikoetliso.Qala ka ho futhumatsa ka ho qhoma thapo ka lebelo le itekanetseng metsotso e 'meli.Ebe u fapanyetsana lipakeng tsa matla a mararo a fapaneng: metsotsoana e 10 ea ho tlola ka matla a tlase, metsotsoana e 20 ea ho tlola ka matla a mahareng, le metsotsoana e 30 ea ho tlola ho matla haholo.Pheta potoloho ena ka makhetlo a 5-10, ho latela boemo ba hau ba 'mele.Qetella ka ho pholisa ka ho tlola butle ka metsotso e 'meli.
2. Tabata Jump Rope:
Tabata protocol ke mokhoa o tsebahalang oa koetliso oa HIIT o nang le metsotsoana e 20 ea boikoetliso bo matla bo lateloang ke metsotsoana e 10 ea phomolo.Boikoetlisong bona ba Tabata jump rope, khetha mofuta o le mong oa boikoetliso joalo ka mangole a mabeli kapa a phahameng.Etsa boikoetliso ka matla a maholo bakeng sa metsotsoana e 20, e lateloe ke metsotsoana e 10 ea phomolo.Pheta potoloho ena ka kakaretso ea mekoloko e 8, e lekanang le metsotso e 4.Boikoetliso bona bo bokhutšoaane empa bo matla bo tla etsa hore u ikutloe u le matla le ho chesa mafura.
3. Boikoetliso ba Pyramid:
Boikoetliso ba piramite bo kenyelletsa ho eketsa le ho fokotsa nako ea boikoetliso ka har'a potoloho e 'ngoe le e 'ngoe.Qala ka metsotsoana e 30 ea thapo ea ho qhoma ka matla a itekanetseng, 'me u latele metsotsoana e 10 ho phomola.Ebe, eketsa nako ea potoloho ka 'ngoe ho isa ho metsotsoana e 45, metsotsoana e 60, le metsotsoana e 75, ka ho phomola metsotsoana e 15 pakeng tsa potoloho ka 'ngoe.Hang ha o fihla metsotsoana e 75, qala ho fokotsa nako ka mokhoa o ts'oanang ho fihlela o fihla metsotsoana e 30 hape.Pheta piramite ena bakeng sa kakaretso ea mekoloko e 3-5.
4. EMOM (Motsotso o mong le o mong ka Motsotso):
Boikoetliso ba EMOM bo u phephetsa hore u phethe mosebetsi o mongata ka motsotso o le mong, e leng se etsang hore e be mokhoa o sebetsang hantle le o matla oa koetliso.Molemong oa senaQhoma thapo Boikoetliso ba EMOM, khetha boikoetliso ba liropo tse peli, joalo ka li-single unders le tse peli.Qala ka 40-tlas'a motho a le mong, ebe ho latela ba 5 ba habeli.Qetella tatelano ena nakong ea motsotso, 'me u sebelise nako e setseng e le phomolo.Pheta potoloho ena ka kakaretso ea metsotso e 10-15, u lokisa palo ea li-reps ho latela boemo ba hau ba ho ikoetlisa.
5. Mekhahlelo ea Boikoetliso ba Bodyweight:
KopanyaQhoma thapo nako le nako ea boikoetliso ba 'mele bakeng sa boikoetliso ba' mele o felletseng bo phahamisang lebelo la pelo ea hau le ho betla mesifa.Ho fapanyetsana pakeng tsa metsotsoana e 30 ea ho qhoma ka thata ka ropo le metsotsoana e 30 ea boikoetliso bo boima ba 'mele joalo ka squats, push-ups, burpees, kapa ba hloa lithaba.Pheta potoloho ena ka kakaretso ea metsotso e 10-15, u phephetsa mamello ea hau ea pelo le matla a mesifa.
Qetello:
Qhoma thapo Boikoetliso ba HIIT bo fana ka mokhoa o sebetsang haholo le o sebetsang oa ho chesa mafura, ho ntlafatsa bophelo bo botle ba pelo le ho fihlela lipheo tsa hau tsa boikoetliso.Hore na o khetha ho phatloha ha nako e potlakileng, liprothokholo tsa Tabata, boikoetliso ba piramite, linako tsa EMOM, kapa li-circuits tsa thapo tse nang le boikoetliso bo boima ba 'mele, boikoetliso bona bo tla sutumelletsa meeli ea hau mme bo u thuse ho fihlela liphetho tse nepahetseng.Joalo ka boikoetliso bofe kapa bofe, kamehla beha pele sebopeho se nepahetseng, futhumatsa pele ho boikoetliso bo bong le bo bong, 'me u mamele' mele oa hau.Itokisetse ho fufuleloa, ho utloa ho cha, 'me u natefeloe ke melemo ea ho ikoetlisa ka ropo ea HIIT ha u ntse u sebeletsa ho u matlafatsa le ho phela hantle.
Nako ea poso: Nov-30-2023