למעבר לחלק הראשון של המאמר – ליחצי כאן
פרוטוקול לאיבוד שומן עיקש:
הגיע הזמן לגשת לעניין – HIIT – אינטרוולים!
אחרי שהבנו איך שורפים את חומצות השומן בתיאוריה, ניגש לפרקטיקה – HIIT זו פעילות אירובית בעצימות בינונית, אין ספק שאחת הפעילויות הכי טובות לאנשים אשר רוצים להגיע לאחוזי שומן נמוכים באמת.
איבוד שומן עיקש – פרוטוקול 1:
לפני האימון עצמו, יש לבצע 5-10 דקות אירובי קל שנחשיבם בתור חימום.האימון הוא אימון קשה,שמורכב מספרינטים,ריצה קלה,מנוחה וריצה ארוכה יחסית,בעצימות בינונית. נתחיל מאימון האינטרוולים – 10 דקות ראשונות יהיו אינטרוולים, ההמלצה היא 30 שניות ספרינט ו60 שניות התאוששות(ריצה קלה עד הליכה), אני אישית ממליץ להוריד את זה ל25-20 שניות ספרינט 35-40 שניות התאוששות, מכיוון שהספרינט צריך להיות כמה שיותר מהיר, ב30 שניות מאוד קשה לשמור על ספרינט ברמה גבוה.
את הספרינט יש לעשות באליפטקיל , אופניים או הליכון, לא מומלץ לעשות אותו בריצה בחוץ מחשש לפציעה. משך האינטרוולים יהיו כ10 דקות. לאחר סיום האינטרוולים (ההרגשה לא תמיד נעימה – תתמודדו, אפשר לשים דלי בסיום המסלול, אתם כבר תגלו למה, אם זו פעם ראשונה שלכם, שימו 2 דליים ), יש לנוח 5 דקות,לשבת או ללכת על מנת לפזר מהר יותר את חומצות החלב שנוצרו מהאינטרוולים.
עכשיו כאשר חומצות השומן יצאו מהתאים והם חופשיות, נעשה אירובי בעצימות בינונית במשך 30-40 דקות, על מנת להשתמש בחומצות השומן כמקור אנרגיה ולשרוף אותן.
איבוד שומן עיקש – פרוטוקול 2:
פרוטוקול זה מחולק ל2 , שלב 1 אינטרוולים קצרים, ושלב 2 אינטרוולים ארוכים. אינטרוולים קצרים – יש לבצע אינטרוולים שקרובים לשיא היכולת שלכם, 20-15 שניות ספרינט 45-40 שניות התאוששות ,במשך 5 דקות( כאלה שברחו מאברבאנל יכולים לעשות 10 דקות).לאחר האינטרוולים יש לנוח 5 דקות ולהתחיל אירובי בעצימות בינונית 20-40 דקות.
אינטרוולים ארוכים – יש לעשות 5 דקות (כל מי שחושב על 10 דקות, זה הזמן להתאשפז, אבל זו אפשרות) של אינטרוולים ארוכים 30 שניות ספרינט, 30 שניות התאוששות(רק המחשבה על זה גורמת לי בחילה – תהנו).
כמה פעמים בשבוע?
פרוטוקולי איבוד השומן.
459 תגובות
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