Jump igiya HIIT (High-Intensity Interval Training) motsa jiki sun sami shahara saboda tasirin su wajen ƙona adadin kuzari, inganta lafiyar zuciya da jijiyoyin jini, da ƙone mai.Tare da haɗuwa da fashewar motsa jiki mai tsanani da gajeren lokacin dawowa.Tsalle igiya Ayyukan motsa jiki na HIIT suna ba da tsarin horo mai inganci da ƙalubale.A cikin wannan labarin, za mu bincika nau'ikan wasan motsa jiki na tsalle-tsalle na HIIT waɗanda zasu taimaka muku zubar da mai, haɓaka metabolism, da cimma burin ku na dacewa.
1. Aikin Tazarar Tazarar 10-20-30:
Wannan motsa jiki na tazara ya dogara ne akan manufar ƙara ƙarfin motsa jiki a hankali.Fara da dumi ta hanyar tsalle igiya a matsakaicin taki na mintuna biyu.Sa'an nan, musanya tsakanin ƙarfi uku daban-daban: 10 seconds na ƙananan tsalle-tsalle, 20 seconds na matsakaici-tsalle, da 30 seconds na tsalle-tsalle masu tsanani.Maimaita wannan zagayowar don jimlar zagaye 5-10, ya danganta da matakin dacewarku.Ƙarshe da sanyi ta hanyar tsalle a hankali a hankali na minti biyu.
2. Tabata Jump Rope:
Ka'idar Tabata sanannen hanyar horarwa ce ta HIIT wacce ta ƙunshi daƙiƙa 20 na motsa jiki mai ƙarfi sannan bayan daƙiƙa 10 na hutawa.A cikin wannan motsa jiki na tsalle-tsalle na Tabata, zaɓi bambancin motsa jiki guda ɗaya kamar ƙasa-ƙasa biyu ko manyan gwiwoyi.Yi aikin motsa jiki a iyakar ƙoƙari na daƙiƙa 20, sannan da daƙiƙa 10 na hutawa.Maimaita wannan zagayowar don jimlar zagaye 8, daidai da mintuna 4.Wannan ɗan gajeren motsa jiki amma mai tsanani zai bar ku ku ji kuzari da mai ƙonewa.
3. Aikin Dala:
Aikin motsa jiki na pyramid ya ƙunshi haɓaka da rage tsawon lokutan motsa jiki a cikin kowane zagaye.Fara da daƙiƙa 30 na igiya mai tsayi a matsakaicin ƙarfi, sannan kuma hutu na daƙiƙa 10.Sannan, ƙara tsawon lokacin kowane zagaye zuwa daƙiƙa 45, daƙiƙa 60, da daƙiƙa 75, tare da hutawa na daƙiƙa 15 tsakanin kowane zagaye.Da zarar kun kai daƙiƙa 75, fara rage tsawon lokacin a cikin tsari iri ɗaya har sai kun sake kaiwa daƙiƙa 30.Maimaita wannan dala don jimlar zagaye 3-5.
4. EMOM (Kowane Minti akan Minti):
Ayyukan motsa jiki na EMOM suna ƙalubalantar ku don kammala ƙayyadaddun adadin aiki a cikin minti ɗaya, yana mai da shi ingantacciyar hanyar horo mai ƙarfi.Domin wannanTsalle igiya Aikin motsa jiki na EMOM, zaɓi motsa jiki na tsalle-tsalle guda biyu, kamar ƙwanƙwasa-ƙasa ɗaya da ƙarƙasa biyu.Fara da 40 guda-unders, biye da 5 biyu-unders.Cika wannan jerin a cikin minti daya, kuma amfani da sauran lokacin a matsayin hutawa.Maimaita wannan sake zagayowar don jimlar mintuna 10-15, daidaita adadin maimaitawa dangane da matakin dacewarku.
5. Tsakanin Tattalin Arzikin Jiki:
HaɗaTsalle igiya tazara tare da motsa jiki na jiki don cikakken motsa jiki wanda ke ɗaga bugun zuciyar ku da sassaka tsokoki.Sauya tsakanin daƙiƙa 30 na matsanancin tsallen igiya da daƙiƙa 30 na motsa jiki na nauyi kamar squats, tura-up, burpees, ko masu hawan dutse.Maimaita wannan da'irar na tsawon mintuna 10-15, yana ƙalubalantar juriyar zuciyar ku da ƙarfin tsoka.
Ƙarshe:
Tsalle igiya Ayyukan motsa jiki na HIIT suna ba da ingantacciyar hanya mai inganci don kunna kitse, inganta lafiyar zuciya, da cimma burin motsa jiki.Ko kun zaɓi fashe tazara mai sauri, ƙa'idodin Tabata, motsa jiki na dala, zaman EMOM, ko tsalle-tsalle na igiya tare da motsa jiki na nauyi, waɗannan motsa jiki zasu tura iyakokinku kuma zasu taimaka muku cimma kyakkyawan sakamako.Kamar yadda yake tare da kowane motsa jiki, koyaushe ba da fifikon tsari mai kyau, dumi kafin kowane motsa jiki, kuma sauraron jikin ku.Yi shiri don gumi, jin kuna, kuma ku ji daɗin fa'idodin tsalle-tsalle na igiya HIIT yayin da kuke aiki don samun dacewa da lafiya.
Lokacin aikawa: Nuwamba-30-2023