UkuSebenza okungcono kwe-Sprint Ukutshisa iiKhalori kunye nokunyusa isantya kunye nokuQiniseka

Umxholo

• Ukusebenza kwe-sprint yokuqala
• Isampula yesiqhelo
• Ukusebenza kwinqanaba le-sprint elandelayo
• Isampula yesiqhelo senqanaba elilandelayo kunye nokonyuka kwamaxesha esantya
• Isampula yenqanaba elilandelayo kunye nokwehla kwexesha lokubuyisela elisebenzayo
• Izibonelelo zokusebenza kwe-sprint
• Ukusebenza kakuhle
• Ukuphucula ukusebenza kweembaleki kubadlali abanezakhono okanye abaqeqeshiweyo
• Igcina ubunzima bemisipha
• Ikhulisa amandla akho
• Yonyusa umqobo we-anaerobic
• Amanyathelo athathelwa ingqalelo
• Yise kude

Ukuba ufuna indlela efanelekileyo yokutshisa iikhalori, wandise ukunyamezeleka kwentliziyo yakho kunye nemisipha, kwaye uthathe ukomelela komzimba ukuya kwinqanaba elilandelayo, emva koko jonga ukongeza imijikelezo kunye nexesha lokuzilolonga.

Ukusebenza kwe-Sprint kulongezo olukhulu kwi-cardio okanye kwiseshoni yoqeqesho lokumelana. Ungenza ngokwezifiso ngokusekwe kwixesha, inqanaba lokomelela, amandla, kunye nendawo onayo yokwenza umthambo.

Ukukunceda ukuba uqalise, Nazi ezinye iingcebiso kunye nemizekelo yabaqalayo kunye nophakathi kwinqanaba lokusebenza kwinqanaba le-sprint.

Ukusebenza kwe-sprint yokuqala

Xa kuziwa ekongezeni ukusebenza kwe-sprint kwindlela yakho yokomelela komzimba, umthetho ngokubanzi wesithupha kukuthatha kancinci.

Ngamanye amagama, musa ukongeza kakhulu, kungekudala. Ufuna ukuvumela umzimba wakho ixesha lokuziqhelanisa nokuqina okuphezulu kwaye uzinike ixesha elaneleyo lokuphumla phakathi kokuzilolonga.

Unoko engqondweni, umqeqeshi oqinisekisiweyo wokomelela komzimba, uEmily Fayette we-SHRED Fitness, wabelana ngezi ngcebiso zoyilo lokuzivocavoca kwabaqalayo.

• Njalo qalisa ngokufudumala. "Qalisa ngokuzolula ngamandla, ukuhamba ngesantya, okanye ukubaleka kancinci ukulungiselela izihlunu zakho ukulungiselela umsebenzi oza kwenzeka," ucacisa uFayette.
• Khulisa ukuzilolonga kwakho. Qala ngamacandelo amafutshane okubaleka, alandelwe liphindwe kabini ixesha lokubuyisa, okanye nangaphezulu xa kufuneka njalo. Umzekelo, shicilela imizuzwana engama-30 kwiipesenti ezingama-80 zomzamo wakho omkhulu olandelwa yimizuzwana engama-60 ukuya kwengama-120 yokufumana kwakhona, enokubandakanya ukuphumla ngokupheleleyo, ukuhamba ngokukhawuleza, okanye ijog elula.
• Vumela ixesha lokuchacha. "Musa nje ukutsala iplagi emva kokuzilolonga okunzima - okanye nakuphi na ukuzilolonga. Thatha ixesha lokubaleka okanye ukuhamba uzolule ngelixa ukubetha kwentliziyo yakho kusihla, ”uyongeza.

Isampula yesiqhelo

1. Shushubeza: Ukufudumeza umzimba wakho kangangemizuzu emihlanu ngokuhamba, ukubaleka okulula, okanye ukolula okunamandla.
2. I-Sprint: Thatha i-sprint yakho yokuqala ngesantya esilinganiselweyo, malunga neepesenti ezingama-50 ukuya kuma-60 zomzamo wakho omkhulu. I-Sprint imizuzwana engama-30.
3. Ukubuyiselwa okusebenzayo: Nciphisa isantya sakho okanye uhambe imizuzwana engama-60 ukuya kwe-120.
4. I-Sprint: I-Sprint imizuzwana engama-30 kwiipesenti ezingama-70.
5. Ukubuyiselwa okusebenzayo: Nciphisa isantya sakho okanye uhambe imizuzwana engama-60 ukuya kwe-120.
6. I-Sprint: I-Sprint imizuzwana engama-30 kwiipesenti ezingama-80.
7. Ukubuyiselwa okusebenzayo: Nciphisa isantya sakho okanye uhambe imizuzwana engama-60 ukuya kwe-120.
8. Qhubeka nale patheni imizuzu engama-20 nge-sprint kwiipesenti ezingama-80 zomzamo omkhulu.

Ukusebenza kwinqanaba le-sprint elandelayo

Nokuba sele ukwazi kakuhle ukubala, okanye sele unamava kwezi ntlobo zokuzilolonga, ukwandisa ubungqongqo ngokukhohlisa ixesha yeyona ndlela isebenzayo yokuthatha i-sprint yakho usebenze kwinqanaba elilandelayo.

Emva kokuba ulungele ukuqhubela phambili ukusebenza kwakho kwe-sprint, uFayette ucebisa ukutshintsha ixesha le-sprint kunye nokunciphisa ixesha lokubuyisela.

"Umzekelo, buyela kuqeqesho lokuqala lwemizuzwana engama-30 kwiipesenti ezingama-80 zomzamo wakho omkhulu olandelwa yimizuzwana engama-60 ukuya kwengama-120 yokubuyisela kwimeko yesiqhelo, ungangqisha ixesha le-sprint ukuya kwimizuzwana engama-45, kunye nokubuyiswa kwemizuzwana engama-60 ukuya kwengama-120, okanye Imizuzwana engama-30 yemitsi kunye nemizuzwana engama-60 ukuya kwengama-90 yokuchacha, ”uyacacisa.

Isampula yesiqhelo senqanaba elilandelayo kunye nokonyuka kwamaxesha esantya

• Shushubeza: Ukufudumala imizuzu emihlanu ngokuhamba, ukugijima okulula, okanye ukolula okunamandla.
• I-Sprint: Imizuzwana engama-45 kwiipesenti ezingama-80 zomzamo wakho omkhulu.
• Ukubuyiselwa okusebenzayo: Nciphisa isantya sakho okanye uhambe imizuzwana engama-60 ukuya kwe-120.
• Phinda le patheni imizuzu engama-20 ukuya kwengama-30.

Isampula yenqanaba elilandelayo kunye nokwehla kwexesha lokubuyisela elisebenzayo

• Shushubeza: Ukuzifudumeza imizuzu emihlanu ngokuhamba, ukugijima ngokukhanya, okanye ukolula okunamandla.
• I-Sprint: Imizuzwana engama-30 kwiipesenti ezingama-80 zomzamo wakho omkhulu.
• Ukubuyiselwa okusebenzayo: Nciphisa isantya sakho okanye uhambe imizuzwana engama-60 ukuya kuma-90.
• Phinda le patheni imizuzu engama-20 ukuya kwengama-30.

Izibonelelo zokusebenza kwe-sprint

Ukuba awukaqiniseki ngokongeza amaxesha okuphuma kwimithambo, qaphela ezinye zezi zibonelelo ziphambili:

Ukusebenza kakuhle

Ukongeza i-sprints nakuphi na ukuzilolonga kunceda ukuba uzuze kuqeqesho lwexesha eliphakathi okanye kwi-HIIT. Olu hlobo lwezibini zokuzilolonga zinamathuba aqinisekileyo okufumana kwakhona.

Ayisiyi kuphela ukugcina ixesha kunye nokunyusa impilo yakho yomzimba, kodwa ngokutsho kwesifundo, ukwenza umsebenzi we-HIIT kunokutshisa iikhalori ezininzi kunokuzilolonga okuzinzileyo.

Ukuphucula ukusebenza kweembaleki kubadlali abanezakhono okanye abaqeqeshiweyo

Kubandakanya ixesha lokuprinta kwindlela yakho yokuqina komzimba kunokunceda ukukhulisa ukusebenza kweembaleki.

Ngokophononongo, iimbaleki eziqeqeshiweyo zikwazile ukuphucula ukunyamezelana kunye nokusebenza kwe-anaerobic emva kweeveki ezimbini zoqeqesho lwexesha lokubaleka.

Igcina ubunzima bemisipha

Umzimba wakho wenziwe ngohlobo I kunye nohlobo II imisonto yemisipha.

Ufumana uhlobo I, okanye ukucotha kancinci, imicu yemisipha xa uqhuba imigama okanye usenza ixesha elide le-cardio.

Uhlobo lwe-II, okanye ukujija okukhawulezayo, iintsinga zemisipha zizinto ozisebenzisayo xa usenza i-sprints.

Ngokwe-American Council on Exercise, luhlobo II imicu eyandisa inkcazo yemisipha kwaye inike imilenze yakho ukubonakala okucekeceke. Kwaye, kuba udidi II lweentsinga ze-atrophy njengoko uneminyaka yobudala, ukwenza amathuba okubaleka kunokunceda ukugcina ubunzima bemisipha obucekeceke obuhlala bulahleka kunye nobudala.

Ikhulisa amandla akho

Ukusukela ukuba uqeqesho lwe-sprint lufuna ukuqhuma ngokukhawuleza kwamandla kwindawo ye-anaerobic, uFayette uthi uyakufumana ukomelela kumandla nakwisantya sakho.

Yonyusa umqobo we-anaerobic

Xa usonyusa umda wakho we-anaerobic njengoko usenza ngoqeqesho lwe-sprint, uFayette uchaza ukuba oku kuvumela umzimba wakho ukuba usebenze nzima ixesha elide.

Amanyathelo athathelwa ingqalelo

Njengawo nawuphi na umthambo, kukho iindlela ezithile zokukhusela ekufuneka uziqwalasele ngaphambi kokuzama ukuzilolonga.

Ngokwe-Mayo Clinic, ukuphakama okuphezulu, ukusebenzisa isitayile se-ballistic njengokuhamba kwe-sprint kumkhondo okanye kwi-treadmill ayilunganga kubantu abanokulimala kwemisipha, isiseko se-musculoskeletal esingalunganga, okanye iipateni zokuhamba ezingafanelekanga.

Oko kwathethi, abantu abanale miqathango banokuphinda baxhamle kwiiprinta ezinefuthe eliphantsi ngokuzilolonga kwibhayisikile yangaphakathi, umqeqeshi we-elliptical, okanye ubaleka echibini.

Ukubaleka kweembaleki kwimizila kunika indawo ethambileyo kunokutshayisa ipavumente. Ukuba uneengoma ezisemgangathweni ezikufuphi, cinga ukwenza i-sprints apho.

Amanye amaziko okomelela aneendlela zangaphakathi onokuzisebenzisa. Nokuba ungakanani umhlaba, qiniseka ukuba unezihlangu ezibalekayo zokubaleka ukwenza i-sprints.

Ukongeza, nabani na oneengxaki ezinxulumene nentliziyo kufuneka athethe nogqirha wakhe ngaphambi kokuzama ukubaleka.

Kwaye, abo batsha ukuzivocavoca banokuzuza ngokusebenza nomqeqeshi ukuyila inkqubo ye-sprint. Umqeqeshi unokwenza ngokusesikweni inkqubo ehambelana nenqanaba lakho kwaye achaze naziphi na iimpazamo ozenzayo ngobuchule bakho.

Yise kude

Ukubandakanya i-sprints kwimithambo yakho yokusebenza yindlela efanelekileyo nesebenzayo yokuqeqesha inkqubo yakho ye-anaerobic, ukutshisa iikhalori, kunye nokuphucula ubunzima bemisipha emilenzeni yakho.

Kuba ezi ntlobo zokuzilolonga zinzima kakhulu, kuya kufuneka wenze ikhefu le-sprint ezimbini ukuya kwezintathu iintsuku ngeveki.

Ukuba uziva iintlungu okanye ukungonwabi, kunzima ukuphefumla, okanye uziva utyhafile, yeka lento uyenzayo. Thetha nogqirha wakho ukuba ezi mpawu ziyaqhubeka ukwenzeka.