HIIT training, full name "High Intensity Interval Training" (High Intensity Interval Training) , is a very popular training method at home and abroad today. achieves training purposes through simple movement combinations, and only a small field and a little time can effectively achieve the training effect.
HIIT training exercise efficiency is higher than ordinary aerobic exercise. You can spend less time to achieve better fat loss effects. is especially suitable for those who cannot invest a lot of time in exercise, or are difficult to stick to the training plan for a long time!
Planned persistence in HIIT training can effectively improve the body's aerobic and anaerobic abilities, accelerate its own metabolic rate, and enable fat to continue to burn fat at high speed after exercise.
Its principle is: through multiple sets, high-intensity exercise periods, and low-intensity recovery periods, the body's aerobic and anaerobic energy supply system can operate efficiently at the same time, thereby achieving both aerobic and anaerobic training effects.
1. This issue will introduce six classic HIIT training actions:
1. Open and close jump
2. Squat jump
3. Bobby jump
4. Prone climbing
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5. Alternate step squat
6. Plate support
2.HIIT training steps:
1. Warm up:
A. Dynamic stretch : Do some dynamic stretching in 5 minutes.
B. Choose a cardio exercise (such as: treadmill, cycling, mountaineering machine, etc.) and perform 5 minutes of full-body preheating.
2. Officially start HIIT training
3. Static stretching: in 5 minutes to do some static stretching or borrow foam rollers, fascia gun to relax.
3. Exercise volume:
. Action 1-5, generally 2-4 actions are selected, each action is completed 20-30 times per group, 2-3 groups, and the interval between groups is 10-30 seconds.
Action 6, hold for 30 seconds-120 seconds/group, 2-3 groups, and intermittent between groups for 30-45 seconds.
. Time: Depending on personal athletic ability, the entire training is controlled at 15-20 minutes .
. Training performs once the next day.
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