Iyi Gusimbuka Umugozi HIIT Imyitozo izatwika amavuta

Gusimbuka umugozi HIIT (High-Intensity Interval Training) imyitozo imaze kwamamara kubera imbaraga zayo mu gutwika karori, kuzamura ubuzima bwimitsi yumutima, hamwe no gutwika amavuta.Hamwe nuruvange rwimyitozo ngororamubiri nigihe gito cyo gukira,Umugozi wo gusimbuka Imyitozo ya HIIT itanga uburyo bukoreshwa neza kandi butoroshye.Muri iki kiganiro, tuzasesengura imyitozo itandukanye yo gusimbuka umugozi HIIT izagufasha gusohora amavuta, kongera metabolisme, no kugera ku ntego zawe zo kwinezeza.

1. Imyitozo y'intera 10-20-30:
Iyi myitozo y'intera ishingiye ku gitekerezo cyo kongera buhoro buhoro ubukana bw'imyitozo.Tangira ususurutse usimbuka umugozi ku kigero giciriritse mu minota ibiri.Noneho, hinduranya hagati yimbaraga eshatu zitandukanye: amasegonda 10 yo gusimbuka imbaraga nke, amasegonda 20 yo gusimbuka hagati, hamwe namasegonda 30 yo gusimbuka cyane.Subiramo iyi nzinguzingo zose hamwe 5-10, ukurikije urwego rwimyitwarire yawe.Kurangiza ukonje-usimbuka umuvuduko gahoro muminota ibiri.

2. Umugozi wo gusimbuka Tabata:
Porotokole ya Tabata nuburyo bukunzwe bwo guhugura HIIT bugizwe namasegonda 20 yimyitozo ngororamubiri ikurikirwa namasegonda 10 yo kuruhuka.Muri iyi myitozo ya Tabata gusimbuka umugozi, hitamo imyitozo imwe itandukanye nka kabiri-munsi cyangwa amavi maremare.Kora imyitozo imbaraga nyinshi kumasegonda 20, ukurikire amasegonda 10 yo kuruhuka.Subiramo iyi nzinguzingo yose hamwe 8, ihwanye niminota 4.Iyi myitozo ngufi ariko ikomeye izagusiga wumva ufite imbaraga kandi ubyibushye.

3. Imyitozo ya Pyramide:
Imyitozo ya piramide ikubiyemo kwiyongera no kugabanya igihe cyimyitozo ngororamubiri muri buri cyiciro.Tangira n'amasegonda 30 yo gusimbuka umugozi ku gipimo giciriritse, ukurikire ikiruhuko cyamasegonda 10.Noneho, ongera igihe cya buri cyiciro kugeza amasegonda 45, amasegonda 60, n'amasegonda 75, hamwe nikiruhuko cyamasegonda 15 hagati ya buri ruziga.Umaze kugera ku masegonda 75, tangira kugabanya igihe cyateganijwe muburyo bumwe kugeza igihe uzongera kugera kumasegonda 30.Subiramo iyi piramide yose hamwe 3-5.

4. EMOM (Buri Minota ku munota):
Imyitozo ya EMOM iraguhamagarira kurangiza akazi kateganijwe muminota umwe, ukaba uburyo bwiza bwo guhugura.Kuri ibiUmugozi wo gusimbuka Imyitozo ya EMOM, hitamo imyitozo ibiri yo gusimbuka umugozi, nka kimwe-munsi na kabiri-munsi.Tangira na 40 imwe-imwe, hanyuma ukurikire 5-kabiri.Uzuza uru rutonde mu minota, hanyuma ukoreshe igihe gisigaye nkuburuhukiro.Subiramo iyi cycle muminota 10-15 yose, uhindure umubare wa reps ukurikije urwego rwimyitwarire yawe.

5. Intera hamwe nimyitozo ngororamubiri:
HuzaUmugozi wo gusimbuka intera hamwe nimyitozo ngororamubiri yumubiri kumyitozo yumubiri wuzuye uzamura umuvuduko wumutima wawe kandi ugatera imitsi.Ubundi hagati yamasegonda 30 yo gusimbuka umugozi mwinshi hamwe namasegonda 30 yimyitozo ngororamubiri yumubiri nko guswera, gusunika hejuru, burpee, cyangwa kuzamuka imisozi.Subiramo uyu muzunguruko muminota 10-15 yose, uhangane no kwihanganira umutima-mitsi n'imbaraga zimitsi.

Umwanzuro:
Umugozi wo gusimbuka Imyitozo ya HIIT itanga uburyo bwiza kandi bunoze bwo gutwika amavuta, kunoza imitsi yumutima, no kugera kuntego zawe.Waba uhisemo kwihuta guturika, protocole ya Tabata, imyitozo ya piramide, amasomo ya EMOM, cyangwa gusimbuka umugozi hamwe nimyitozo ngororamubiri iremereye, iyi myitozo izagabanya imipaka yawe kandi igufashe kugera kubisubizo byiza.Kimwe n'imyitozo iyo ari yo yose, burigihe shyira imbere uburyo bukwiye, shyushya mbere ya buri myitozo, kandi wumve umubiri wawe.Witegure kubira ibyuya, kumva umuriro, kandi wishimire ibyiza byo gusimbuka umugozi HIIT imyitozo mugihe ukora kugirango uhuze kandi ufite ubuzima bwiza.