Tse ka Hare
Cardio e eketsa katleho ea koetliso ea matla, e ntlafatsa ho potoloha ha mali ka mafura a mafura mme e khothaletsa ho chesa mafura, empa ho na le ngangisano mabapi le hore na ke pelo efe e ntle - matla a tlase kapa matla a phahameng. Leha e tsebahala haholo ka boikoetliso bo tlase bo matla har'a litsebi le bo-ramatsete, lithuto tsa morao-rao li bonts'itse hore karolelano ea matla a pelo (HIIT) e chesa likhalori tse ngata, empa lintho tsa pele pele.
Phapang lipakeng tsa matla a phahameng le a tlase-tlase a pelo
Li-aerobics tse nang le matla a tlase ke mosebetsi o tsoelang pele, oa nako e telele moo lebelo la pelo e leng 50-65% ea sekhahla se phahameng sa pelo. Ho ikoetliseng hona, 'mele o sebelisa mafura e le oona mohloli o moholo oa matla. Leha ho le joalo, tšitiso ho koetliso ea matla a tlase ke hore ha e fela, oxidation ea mafura le eona ea fela, kaha matla a tlase a aerobics ha a hloke matla hore a fole.
Cardio e matla ke ts'ebetso e tsoelang pele ea nako e khuts'oane eo ho eona lebelo la pelo le pakeng tsa 70-85% ea sekhahla se phahameng sa pelo. Ho ikoetliseng joalo, 'mele o sebelisa matla ho tsoa mesifa, empa o chesa likhalori kamora moo, joalo ka kamora koetliso ea matla.
Ke eng e sebetsang haholo ho cheleng mafura
Ka lekhetlo la pele, katleho ea matla a tlase le a matla a pelo e ile ea batlisisoa ka 1994. Bo-rasaense ba arola lithuto ka lihlopha tse peli, mme kamora libeke tse 15 ba lekola liphetho. Ho fumanoe hore bankakarolo ba sehlopha sa HIIT ba chesitse mafura a makhetlo a robong ho feta bankakarolo ba pelo e tlase. Liphuputso tse ling li bontšitse hore ba koetliselitsoeng HIIT ba na le tahlehelo e phahameng ea mafura, leha nako ea ho ikoetlisa e le khuts'oane.
Bo-rasaense ba fihletse qeto ea hore pelo e matla haholo e ntlafatsa metabolism le mafura. Ts'ebeliso e phahameng ea matla nakong ea boikoetliso bo khuts'oane ba HIIT e thusa ho boloka li-calories tse mafura li sebetse nakong ea phomolo. Sena ha se etsahale ka mosebetsi o tlase o matla.
Leha ho le joalo, sena ha se sebetse ho newbies. Phuputso ea haufinyane ea ACE, e tšehelitsoeng ke bafuputsi Univesithing ea Wisconsin, e fumane hore mekhoa ka bobeli ea koetliso e sebetsa ka tsela e ts'oanang ho ba qalang. Sena se bolela hore qalong ea boikoetliso ba hau, ho molemo ho rua molemo ka ho fetisisa boikoetlisong ba setso sa boikoetliso, 'me ha o ntse o eketseha, o eketsa matla ka linako tse ling.
Mokhoa oa ho koetlisa matla a phahameng
Koetliso e phahameng ea nako e phahameng e kenyelletsa ho fapanyetsana pakeng tsa linako tse khuts'oane tsa ho sebetsa ka thata le ho ikoetlisa ka mokhoa o itekanetseng. Thuto e kanna ea shebahala tjena:
Mofuthu oa metsotso e 5 - 50% ea max. Ho otla ha pelo
Likarolo tse 3-5:
- Metsotsoana e 30 - 70-85% ya, max. Ho otla ha pelo
- Metsotsoana e 60 - 45-65% ya, max. Ho otla ha pelo
Metsotso e 5 e pholile - 50% ea max. Ho otla ha pelo
Ka mokhoa ona, o ka koetlisa lisebelisoa life kapa life tsa cardio.
Haeba u ikoetlisetsa hae ka boima ba 'mele oa hau, joale bakeng sa HIIT sebelisa boikoetliso bo rarahaneng joalo ka li-burpees, lunges, push-up, jumps, sprints, le tse bobebe - li matha sebakeng, li tsoka matsoho le maoto. Jillian Michaels o sebelisa molao-motheo ona thupelong ea hae, ke ka lebaka leo lithuto tsa hae tsa video li atileng haholo hape li sebetsang hantle.
Ho nyahamisang HIIT ke hore ha se ea motho e mong le e mong. Haeba u na le mathata ka pelo kapa methapo ea mali, pele u qala lithuto, etsa bonnete ba hore u buisana le ngaka ea hau.
Leha e tsebahala haholo ka boikoetliso bo tlase ba 'mele, koetliso ea matla a holimo e bontšoa e sebetsa haholo ho cheleng mafura, empa mokhoa ona o loketse batho ba koetlisitsoeng le ba phetseng hantle. Ba qalang ba tla fumana melemo e tšoanang ho cardio ea setso. Batho ba nang le lefu la pelo ba lokela ho tsepamisa mohopolo ho eketsa mamello ea aerobic, ho ntlafatsa ts'ebetso ea pelo, le ho kena lenaneong la koetliso ka bonolo, le lona le lumellang pelo e tlase.