Ixesha lokuSebenza eliSebenzayo eliya kukwenza ukuba ukhawuleze

Umxholo

• Kutheni zonke iimbaleki kufuneka zenze ikhefu lokubaleka
• Ungakufaka njani iZikhewu kuQeqesho lwakho
• Ukusebenza okwethutyana
• Ukuzilolonga kweFartlek
• Ukuphinda kweNduli
• Iiprinta
• Uphengululo lwe

Uyazi ukuba yintoni emdala, ngokukhawuleza? Ukubaleka ngesantya esifanayo, yonke imihla, kwixesha elifanayo. Ukuzivocavoca umzimba-nokuba oko kuthetha ukwenza ngaphezulu ukuphinda, ukuphakamisa ubunzima obunzima, okanye ukubaleka ngokukhawuleza okanye ukude-kulapho kwenzeka khona umlingo. Uguqulo: Uyomelela, ukhawuleza, kwaye ubengcono.

Umsebenzi osebenzayo okwexeshana uchasene nokusebenza okuzinzileyo (okanye ukunyamezela), apho ugcina isantya esifanayo ngalo lonke ixesha, ucacisa uNicole Glor, umqeqeshi oqinisekisiweyo we-Precision Running e-Equinox. "Amanqanaba anokuhluka ngesantya se-sprints, amabakala eenduli, kunye nobude bomsebenzi xa kuthelekiswa nexesha lakho lokubuyisela."

Kutheni zonke iimbaleki kufuneka zenze ikhefu lokubaleka

Yintoni inqaku lokutshintsha isantya sakho ekuqhubeni? Umsebenzi osebenzayo okwexeshana-kunye nokuqhawuka okufutshane kokuzilolonga okukhulu kulandelwa ngamaxesha okufumana kwakhona amandla asezantsi-izibonelelo ezifanayo nezifumana uqeqesho lwexesha eliphakathi (HIIT), utsho uzuko. "Utshisa ii-calories ezininzi ngokukhawuleza, ucelomngeni amandla akho kunye nokunyamezela, kwaye kukunceda ukulungiselela umncintiswano wangempela, apho ungeke ugcine isantya esifanayo kwixesha lonke." Inzululwazi iyavuma: Uqeqesho lwexeshana luphucula intsebenzo yakho ngaphezu koqeqesho kumodareyitha, ngokophando olupapashwe kwiphephancwadi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga.

"Iimbaleki ezintsha kuqeqesho lwexeshana ziya kubona ukuphucuka okukhulu kunye nokukhawulezayo kwi-VO2 max, uphawu lwempilo yentliziyo (okanye ukuba umzimba wakho usebenzisa ioksijini ngokufanelekileyo); ukwanda kobukhulu bemisipha, amandla, kunye namandla amandla imini yonke, utshilo u-Alex Harrison, Ph.D., USA Track & Field-certified run coach kunye nomqeqeshi oqhubayo wezemidlalo kwiRenaissance Periodization. Ibhonasi: Kuba utshintsha izinto phezulu, awufane udikwe. (Musa nje ukuwela ngaphezulu. Funda malunga nokuhla koqeqesho lwe-HIIT.)

Ungakufaka njani iZikhewu kuQeqesho lwakho

Ayisiyo lonke ixesha lokubaleka elilinganayo, kwaye kukho iintlobo ezahlukeneyo ekufuneka uzenzile ukuba ufuna ukomelela kwaye ufunde ngokukhawuleza kwezi ntlobo zine ziphambili ukuzama. Kodwa ngaphambi kokuba uqalise ukubandakanya ukusebenzisa ixesha lokuphumla ekusebenzeni kwakho, kuya kufuneka ube nesiseko esomeleleyo seeveki ezintathu ukuya kwezintandathu "zokubaleka nje" phantsi kwebhanti, utshilo uHarrison. Ukusuka apho, qala ngesiseko esisiseko sokusebenza okanye ukuphindaphinda kwenduli.

Iingcali zicebisa uqeqesho lokuphumla kube kanye ngeveki-mhlawumbi kabini ukuba unamava kwaye ujonge kwi-PR kugqatso lwakho olulandelayo. (Ke, ewe, kusekho indawo yokusebenza kwakho kwe-LISS.)

Ukusebenza okwethutyana

"Imisebenzi yokuphumla yokusebenza ichazwa ngokubanzi njengawo nawuphi na umgama ochaziweyo womzamo omkhulu. Ngokusebenza, ihlala ibhekisa kwimizuzwana engama-30 ukuya kwemizuzu emihlanu yokungenisa kwakhona okanye ukusebenza," utshilo uHarrison. Ngexesha lokuphumla lomsebenzi, kuya kufuneka ubaleke ngokwaneleyo kangangokuba awukwazi ukubamba incoko kunye nomhlobo wakho osebenzayo. Ngexesha lokuphumla, kufuneka ukwazi ukuchacha ngokupheleleyo (nokuba oko kuthetha ukuhamba!).

Isampula yokuSebenza ngokuSebenzisa

• Umsebenzi: i-800 yeemitha kwi-8 kwimigudu ye-10
• Ukufumana kwakhona: Hamba okanye ujikeleze i-200m
• Phinda amaxesha ama-3 ukuya kwezi-4
• Phumla imizuzu emi-3
• Phinda yonke loo nto amaxesha ama-2 okanye ama-3

Ukuzilolonga kweFartlek

Eli gama lihlekisayo lithetha "ukudlala ngokukhawuleza" ngesiSweden, utsho uZuko. Nantso into oyenzayo: ukwahlula isantya sakho kulo lonke ixesha lokubaleka. "I-fartlek yeyona nto 'ixesha elingamiselwanga' lokuzilolonga, okuthetha ukuba imizamo yakho yokusebenza kunye namaxesha okuphumla aguquguqukayo ngexesha kunye nokuqina," utshilo uHarrison. Bakwanyusa isantya sakho, i-VO2 max, umda we-lactate (amandla omthambo apho i-lactate iqala ukuqokelela egazini ngokukhawuleza kunokuba inokususwa, eya kuthi ekugqibeleni itanki ukusebenza kwakho), kunye nonyamezelo ngokubanzi lwe-aerobic. Awudingi maxesha amiselweyo okanye imigama kwifartlek. Zama ukunyusa isantya phakathi kweepali zefowuni ezimbini, emva koko wehlise isantya phakathi kwezi zimbini zilandelayo, njalo njalo. (Nazi ezinye malunga nokusebenza kwe-fartlek kunye neesampulu ezintathu zokuzama ukuzama.)

IFartek Workout

• Iimayile ezi-4 zizonke
• 8 x 1 umzuzu kumzamo onzima (8 kwi-10) ngamaxesha ahleliweyo kulo lonke

Ukuphinda kweNduli

Yiyo kanye le nto ivakala ngathi: Ubaleka unyuka induli, jogu ubuyele ezantsi ukuze uphinde uchache, uphinde uphinde. “Ukuphindaphinda okuphindaphindiweyo kwemizamo yokuqina ephezulu kuba kunyanzelise ukusetyenziswa okuphezulu kweoksijini ngaphandle kokunyusa isantya sakho,” utshilo uHarrison. Bangcono nangaphezu kwekhefu lokuzilolonga kwindlela ethe tyaba yokwakha amandla kunye namandla kwiimbaleki ezingaxhathisi uloliwe, uthi; Kungenxa yokuba "iinduli zisebenza ngamathole akho, i-quads, i-glutes, kunye nemisipha ngaphezu kwendlela ethe tyaba," wongeza uZuko. "Kufana nokongeza izitebhisi okanye i-squats." Ibhonasi: Umsebenzi ongakumbi wemisipha uthetha ukutshisa okuninzi kweekhalori kunye nomsebenzi ongakumbi wentliziyo yakho, ekulungeleyo ukunyusa unyamezelo lwakho. (Ukuba ufuna ngaphezulu, zama le nduli yokuzivocavoca kubagijimi.)

UkuSebenza kweNduli yokuSebenza

• Qhuba umzuzu omnye kwiipesenti ezi-4 ukuya kwezi-6 uthambekele kwisantya onokuthi usigcine imizuzu emine
• Hamba okanye ugijime imizuzwana engama-60 kwi-1 yeepesenti
• Phinda uphindaphinda i-5 iyonke
• Ukuphumla imizuzu emi-4 (ukuhamba ngepesenti enye ukuthoba)
• Phinda yonke isekethe kwakhona

Iiprinta

Ezi nzame ezikhawulezayo akufanele zihlale ngaphezulu kwe-15 ukuya kwimizuzwana engama-20, utshilo uHarrison-kodwa zibukhali. U-Sprint ngumzamo owenziwa ngama-90 eepesenti okanye ngaphezulu kwesona santya siphezulu sinokuthi senziwe ngomzamo omnye, uyacacisa. Ukuba wenza elinye ixesha lokubaleka, iimbaleki ezininzi azidingi kwenza i-sprints, uthi- "ixesha lakho linokuchithwa ngcono uqhuba i-interval workouts okanye imigama emide ngesantya esizinzileyo." Kodwa ukuba uyimbaleki enamava oziva ulinganiselwe ngesantya sakho, ukubaleka ngokukhawuleza kuya kukwenza ukhawuleze. Qiniseka nje ukuba uyi) indlela ebalekayo yokuphuma kwindawo yakho yokuthuthuzela imizuzwana emihlanu ukuya kweli-15, kwaye b) ukubuyela ngokupheleleyo emva kwe-sprint nganye. (Jonga: Ungalwenza njani uninzi lweSprint Workout yakho)

UkuSebenza kweSprint

• I-6 x 50-100m kwi-93 ukuya kwi-98 yepesenti yesantya esiphezulu
• Ukubuyela emva kwemizuzu emi-4 ukuya kwemi-5 phakathi kwe-sprint nganye

OKANYE

• I-4 x 200m kwiipesenti ezingama-90 ukuya kuma-95 zesantya esiphezulu
• Ukubuya kwemizuzu emi-5 ukuya kwezi-8 ukuhamba phakathi kwe-sprint nganye

Uphengululo lwe