What is HIIT? I-2 times a week.
HIIT (High Intensity Intermittent Training) is a training technique that allows you to do full-strength, rapid and explosive exercise in a short time.
The principle is: through multi-group, high-intensity burst period and low-intensity recovery period combined training, the aerobic and anaerobic energy supply systems of the body can operate at the same time, thus achieving aerobic and anaerobic training effects at the same time. Your metabolic rate can be improved within 48 hours after completing a whole set of HIIT exercises. This means that even if you leave the gym, you are still burning fat.
HIIT training process
1, Warm-up: Choose an aerobic way (treadmill, elliptical machine, bicycle) and warm up for 5 minutes.
2, stretching: appropriate stretching, ready to start formal training.
3, the official start: the official start of training, aerobic exercise, choose sprint, push-ups, baby jump, squat jump, opening and closing jump and other actions; Anaerobic exercise can choose unarmed training actions, such as push-ups, squats, lunges, pull-ups, etc., or with the help of light weight equipment.
4. Number of groups: generally, 4-6 actions are selected, and each action is completed 15-20 times as a group.
Rest between groups 10 second, and complete the cycle for 3-5 times.
5. Time: The whole training should be controlled within 15 minutes.
6. Stretching: After the training, pay attention to stretching.
HIIT action reference
1, opening and closing jump: Be sure to bend your knees when squatting or you will hurt your knees.
2, small steps in place: straighten your back and look ahead. Keep your body stable and lift your legs alternately in rhythm, like jogging. Don't run too fast. You should be able to talk normally when jogging in place. If you can't talk normally, it means you are running too fast.
3, Bobby jump: simple-advanced.
4. Raise your legs in situ: straighten your back, look ahead, and quickly lift your feet alternately before learning. Keep your body stable and swing your arms with the rhythm of leg lifting. Keep the fastest speed. Breathe naturally. The faster the speed, the faster the heart beat and the faster the breathing.
Common mistake: the center of gravity leans back. Solution: reduce the range of leg lifting and keep your body stable.
5. Kick back.
6, mountaineering: the body has always maintained the most natural straight line, and the lower back is not excessively concave or convex; Use the core muscles to control the stability of the body; The abdominal core muscles are always tense, and the hips exert force to drive the legs to move as far as possible.
7. Lift your legs and clap your knees.
8. High five under the elbow.