Horarwa ta lokaci akan na'urar motsa jiki

A kokarin samun rayuwa mai kyau a kan hanya, na'urar motsa jiki ta zama kayan aikin motsa jiki da mutane da yawa suka fi so. Horar da na'urar motsa jiki ta lokaci (HIIT), a matsayin hanyar motsa jiki mai inganci, an girmama ta sosai a da'irar motsa jiki a cikin 'yan shekarun nan. A yau, bari mu binciki horo na lokaci a kan na'urar motsa jiki da kuma yadda zai iya taimaka muku ƙona kitse da sauri da kuma ƙara juriya.

Menene horon tazara?
Horarwa Mai Tsanani (HIIT) wani nau'in horo ne da ke maye gurbin motsa jiki mai ƙarfi da motsa jiki mai ƙarancin ƙarfi. Wannan hanyar horo ba wai kawai tana inganta aikin zuciya da huhu yadda ya kamata ba, har ma tana ƙona kitse mai yawa cikin ɗan gajeren lokaci, wanda ke taimaka muku cimma burin motsa jikinku da sauri.

Shirin horo na lokaci-lokaci akanna'urar motsa jiki

Horarwa ta lokaci a kan na'urar motsa jiki ta treadmill abu ne mai sauƙi, kuma za ka iya saita ƙarfin horo da lokaci daban-daban dangane da matakin motsa jiki da burinka. Ga shirin horo na tazara na na'urar motsa jiki ta treadmill ga masu farawa:
Matakin ɗumama jiki (minti 5)
Gudun: Gudun gudu, an saita gudun a 4-5 km/h.
Ganga: A kiyaye shi a 0%-2%.
Manufar: A hankali a hankali jiki ya saba da motsa jiki, ƙara bugun zuciya da kuma rage haɗarin rauni.
Mataki mai ƙarfi (daƙiƙa 30)
Gudun: Gudun yana da sauri, an saita gudun a 10-12 km/h.
Ganga: A kiyaye shi a 0%-2%.
Manufa: Ƙara bugun zuciya cikin sauri zuwa kashi 80%-90% na matsakaicin bugun zuciya.
Matakin ƙarancin ƙarfi (minti 1)
Gudun: Gudun gudu, an saita gudun a 4-5 km/h.
Ganga: A kiyaye shi a 0%-2%.
Manufa: Bari jiki ya murmure kuma ya rage bugun zuciya.
Maimaita zagayowar
Yawan lokutan: Maimaita matakan da ke sama masu ƙarfi da ƙarancin ƙarfi har zuwa zagaye 8-10.
Jimillar lokacin: Kimanin mintuna 15-20.
Matakin sanyaya (minti 5)
Gudun: Gudun gudu, an saita gudun a 4-5 km/h.
Ganga: A kiyaye shi a 0%-2%.
Manufar: a hankali a mayar da bugun zuciya zuwa matakin da ya dace da kuma rage radadin tsoka.

Fa'idodin horon lokaci
Ingantaccen ƙona kitse: Horarwa ta lokaci-lokaci tana ƙona kitse mai yawa cikin ɗan gajeren lokaci, wanda ke taimaka maka cimma burin rage kitse cikin sauri.
Inganta juriya: Ta hanyar canza horo mai ƙarfi da ƙarancin ƙarfi, za ku iya inganta aikin numfashi da juriyar zuciya yadda ya kamata.
Ajiye lokaci: Horarwa ta ɗan lokaci na iya samun sakamako mafi kyau a cikin ƙarancin lokaci fiye da na gargajiya na dogon gudu.
Babban sassauci: Horarwa ta lokaci akanna'urar motsa jikiza a iya daidaita shi bisa ga motsa jiki da manufofin mutum ɗaya, wanda ya dace da matakai daban-daban na masu sha'awar motsa jiki.

Abubuwan da ke buƙatar kulawa
Dumama jiki da kwantar da hankali: Kada ka yi watsi da matakin dumi da kwantar da hankali, wanda ke taimakawa wajen rage haɗarin rauni da kuma inganta ingancin horo.
Daidaita don dacewa da lafiyar jiki: Idan kai sabon shiga ne, fara da ƙarancin gudu da ƙarfi sannan a hankali ƙara wahalar.
Ci gaba da numfashi: A lokacin babban matakin, ci gaba da numfashi sosai kuma ku guji riƙe numfashinku.
Saurari jikinka: Idan kana jin rashin lafiya, ka daina yin atisaye nan take ka huta.

Horar da kai a kan na'urar motsa jiki hanya ce mai inganci da sassauƙa don samun dacewa da rayuwar zamani mai cike da aiki. Tare da tsarin horo mai tsari, zaku iya ƙara juriya, ƙona kitse, da kuma jin daɗin gudu cikin ɗan gajeren lokaci. Yi amfani da shi kuma ku sanya horon lokaci ya zama wani ɓangare na salon rayuwar ku mai kyau!