Ukujima kwe-Jump rope HIIT (High-Intensity Interval Training) sekuzuze ukuduma ngokusebenza kahle kwakho ekushiseni amakhalori, ukuthuthukisa ukuqina kwenhliziyo nemithambo yegazi, kanye namafutha ashisayo.Ngenhlanganisela yokuqhuma okukhulu kokuzivocavoca kanye nezikhathi ezimfushane zokululama,Yeqa intambo Ukujima kwe-HIIT kunikeza indlela yokuqeqesha esebenza isikhathi futhi eyinselele.Kulesi sihloko, sizohlola izinhlobonhlobo ze-jump rope HIIT ukusebenzisa okuzokusiza ulahle amafutha, uthuthukise imetabolism, futhi ufinyelele imigomo yakho yokufaneleka.
1. Ukujima Kwesikhawu se-10-20-30:
Lokhu kuzivocavoca kwesikhashana kusekelwe emcabangweni wokwandisa kancane kancane ukuqina komsebenzi.Qala ngokuzifudumeza ngokugxuma intambo ngesivinini esimaphakathi imizuzu emibili.Bese, shintshanisa phakathi kokuqina okuthathu okuhlukene: amasekhondi angu-10 wokugxuma okunamandla aphansi, amasekhondi angu-20 wokugxuma okunamandla amaphakathi, namasekhondi angu-30 wokugxuma okunamandla.Phinda lo mjikelezo ingqikithi yemizuliswano engu-5-10, kuye ngezinga lakho lokufaneleka.Qeda ngokupholisa phansi ngokugxuma ngesivinini esincane imizuzu emibili.
2. Tabata Jump Rope:
I-Tabata protocol iyindlela yokuqeqesha edumile ye-HIIT ehlanganisa imizuzwana engu-20 yokuzivocavoca okukhulu okulandelwa imizuzwana engu-10 yokuphumula.Kulo msebenzi wokuzivivinya we-Tabata jump rope, khetha ukuhluka okukodwa kokuzivocavoca okufana nama-double-under noma amadolo aphezulu.Yenza umsebenzi ngomzamo omkhulu wamasekhondi angu-20, ulandelwe imizuzwana engu-10 yokuphumula.Phinda lo mjikelezo ingqikithi yemizuliswano engu-8, okulingana nemizuzu emi-4.Lokhu kuzivocavoca okufushane kodwa okunamandla kuzokushiya uzizwe unamandla futhi ushisa amafutha.
3. Ukujima Kwephiramidi:
Ukujima kwephiramidi kuhilela ukukhuphula kanye nokunciphisa ubude besikhathi sokuzivocavoca phakathi komzuliswano ngamunye.Qala ngamasekhondi angu-30 wentambo yokweqa ngokuqina okumaphakathi, okulandelwa ukuphumula kwamasekhondi angu-10.Bese, khulisa ubude bomjikelezo ngamunye ukuya kumasekhondi angu-45, amasekhondi angu-60, namasekhondi angu-75, ngokuphumula kwemizuzwana engu-15 phakathi komzuliswano ngamunye.Uma usufike kumasekhondi angu-75, qala ukwehlisa ubude besikhathi ngephethini efanayo uze ufike kumasekhondi angu-30 futhi.Phinda le phiramidi ingqikithi yemijikelezo emi-3-5.
4. I-EMOM (Njalo Iminithi Ngeminithi):
Ukujima kwe-EMOM kukuphonsela inselelo yokuthi uqedele inani elimisiwe lomsebenzi phakathi nomzuzu, okwenza kube indlela yokuqeqesha ephumelelayo neqinile.KwalokhuYeqa intambo Ukujima kwe-EMOM, khetha ukujima kwentambo okubili okugxumayo, okufana nabangaphansi abangabodwa nabangaphansi kabili.Qala ngabangaphansi abangabodwa abangu-40, kulandele abangu-5 abangaphansi kabili.Qedela lokhu kulandelana phakathi neminithi, bese usebenzisa isikhathi esisele njengokuphumula.Phinda lo mjikelezo isamba samaminithi angu-10-15, ulungise inani lokuphindaphinda ngokusekelwe kuleveli yakho yokufaneleka.
5. Izikhawu zokuzivocavoca kwe-Bodyweight:
HlanganisaYeqa intambo izikhathi zokuzivocavoca kwesisindo somzimba sokuzivocavoca umzimba ogcwele okuphakamisa izinga lokushaya kwenhliziyo yakho futhi kubaze imisipha.Shintshanisa amasekhondi angu-30 wokugxuma kwezintambo okuqinile kanye namasekhondi angu-30 wokuzivocavoca kwesisindo somzimba njengama-squats, ama-push-ups, ama-Burpees, noma abaqwali bezintaba.Phinda le sekethi ingqikithi yemizuzu eyi-10-15, uphonse inselelo kokubili ukuqina kwakho kwenhliziyo namandla emisipha.
Isiphetho:
Yeqa intambo Ukujima kwe-HIIT kunikeza indlela ephumelela kakhulu nephumelelayo yokushisisa amafutha, ukuthuthukisa ukuqina kwenhliziyo nemithambo yegazi, futhi ufinyelele imigomo yakho yokufaneleka.Noma ngabe ukhetha ukuqhuma kwesikhawu esisheshayo, amaphrothokholi e-Tabata, ukujima kwephiramidi, izikhathi ze-EMOM, noma amasekhethi entambo agxumayo ngokuzivocavoca kwesisindo somzimba, lokhu kuzivocavoca kuzocindezela imikhawulo yakho futhi kukusize uzuze imiphumela emihle.Njenganoma yikuphi ukuvivinya umzimba, hlala ubeke phambili ifomu elifanele, zifudumeze ngaphambi kokujima ngakunye, futhi ulalele umzimba wakho.Lungela ukujuluka, uzwe ukusha, futhi ujabulele izinzuzo zokujima kwe-HIIT ye-jump rope njengoba usebenzela ekubeni ube ngumuntu ophilile futhi onempilo.
Isikhathi sokuthumela: Nov-30-2023