Indlela yokwenza uninzi lweSprint Workout

Umxholo

• Sebenzisa umgaqo we-15
• Yakha Ngexesha elaneleyo lokuBuyisa
• Hlala uqhubeka
• Uphengululo lwe

Ithuba lokuqeqesha iitotshi zeekhalori kunye nokwakha izihlunu. Ukuba wenza amaxesha akho kumzila okanye kwi-treadmill, nangona kunjalo, ukugqithisa kulula ukutsho kunokukwenza. Apha, usebenzise imithambo yomzimba uWilliam Smith kunye noKeith Burns banike iingcebiso zokwenza uninzi lwee-sprints zakho, ukuze ukwazi ukuvuna zonke izibonelelo ze-epic zoqeqesho lwe-HIT.

Sebenzisa umgaqo we-15

Emva kwemizuzwana eyi-15 ukuya kwengama-30, umzimba udla ngokungena kwindawo ene-hypoxic, apho izihlunu zingafumani ioksijini eyaneleyo, ukusebenza kuqala ukwehla, kunye ne-lactate (ekwenza ube buhlungu emva kokusebenza kwakho. ) uyakha, utshilo uSmith. Ukuqeqesha umzimba wakho ukuba usebenzise ioksijini ngokufanelekileyo, qala ngamanqanaba emizuzwana eli-15 kwaye ungeze imizuzwana eli-15 ngalo lonke ixesha uzilolonga de ubethe umzuzu omnye. (Eyeleleneyo: Le mizuzu eyi-15 ye-Treadmill ye-Speed ​​Workout iya kuba nawe ngaphakathi nangaphandle kwe-Gym ngeFlash)

Yakha Ngexesha elaneleyo lokuBuyisa

Injongo yomlinganiselo we-1:4: Ukuba isithuba sakho sokubaleka singumzuzu omnye, uhambo lwakho lokubuyisela okanye ukubaleka kufuneka kube ezine. Kubonakala ngathi kuninzi? Kuthatha ixesha elide ukuba umzimba ulungiselele ukutyhala okulandelayo, utshilo uBurns. "Kungenjalo, lo mgama ulandelayo uza kuba sengozini." Kulumkele ukuhamba nzima kakhulu xa ubuya kuphinda ubuye. Kuya kufuneka ukwazi ukuthetha isivakalisi esipheleleyo, uyacacisa uSmith. Awuyeki! uvumela umzimba wakho ukuba wandise amaxesha awo omsebenzi. (Ngakumbi kuloo nqaku, fumana ukuba kutheni ukubuyisela kwakhona kubaluleke kakhulu njengokuzilolonga okukhulu.)

Hlala uqhubeka

Nje ukuba uyeke ukwenza umthambo, umzimba wakho usaxakekile usebenzisa ioksijini eyongezelelweyo, ukwakha izihlunu zakho, kunye nokuzalisa iivenkile zayo zokubasa-zonke ezitshisa iikhalori. (Mhlawumbi ukhe wakuva oku kubizwa ngokuba yi "afterburn effect.") Ukuququzelela le nkqubo, hamba imizuzu embalwa, wolule izihlunu zakho, kwaye uphakame kwaye ujikeleze rhoqo emva kwemizuzu engama-30 ukuya kwengama-60 kwiiyure ezininzi ezilandelayo. "Oku kuvumela izihlunu zakho ukuba zibuyele ngokufanelekileyo," utshilo uSmith.

Uphengululo lwe