Kunezindawo eziningi ezemidlalo ezisetshenziselwa ukulahlekelwa isisindo esisheshayo. Uma kunesifiso sokuthola umphumela omuhle isikhathi esifushane, khetha ukuqeqeshwa kwesikhashana, okunezinzuzo eziningana ezibalulekile.
Ukuqeqeshwa kwesikhashana - kuyini?
Kulabo abafuna ukusho masinyane ukuthi bafuna ukudla amafutha futhi benze umzimba wabo ube mnandi futhi uvumelane khona kukhona iziqondiso ezikhethekile emdlalweni. Ukuqeqeshwa kwesikhashana kuyinkimbinkimbi ehilela izigaba ezishintshayo (umbuso we-anaerobic) kanye nemithwalo encane yokubusa (aerobic). Uma umuntu esebenza ngesivinini esincane, ukuthola amandla umzimba uphisa amafutha, futhi uma ushintsha ngamandla, ama-carbohydrate asetshenziswa.
Isikhathi sokuqeqeshwa kwamafutha ashisa
Njengoba sekushiwo kakade, lolu hlobo lokuqeqesha lusiza ukunciphisa isisindo ngokweqile, futhi kungenzeka ngenxa yenzuzo eningana. Ngenxa yokushintshwa komsebenzi ojulile futhi olinganiselayo, izinqubo zemithi ziyashesha, futhi isimo sezinsizi sithuthuka, esiza ukuthuthukisa ukukhululeka komzimba. Ukuze uthole amandla, umzimba usebenzisa amafutha kuphela, hhayi glycogen. Ukuqeqeshwa kwesikhawu esiphakeme kakhulu kunomthelela ekusetshenzisweni kwekhalori, ngisho nangemva kwamakilasi. Ukuze uthole imiphumela, udinga ukusebenza kuhlelo olukhethekile.
- Phakathi nenyanga yokuqala, yenza izivivinyo zamandla, ubheke ngokukhethekile ubuchwepheshe. Izinsuku ezimbili ze-cardio-loading zifakiwe, futhi siqala ngamaminithi angu-20. Ngokuqeqeshwa okuhle ngokomzimba, qeqesha imizuzwana engu-30. ngokuphakama okukhulu nasezingeni elizolile.
- Ngenyanga yesibili, kubalulekile ukuguqula amandla okusebenza futhi kufanele kwenziwe izikhathi ezine ngesonto. Udinga ukuqeqesha ngokuvumelana nalolu hlelo: umzuzu wokuzivocavoca umzimba ojulile, isigamu semizuzu ye-cardio ejulile, imizuzu emithathu ye-cardio ngezinga elizolile, ukuqeqeshwa kwamandla eminye iqembu elithile lezinsizwa nokunye okunye.
- Ngenyanga yesithathu, kunconywa ukusebenzisa i -protocol ye-Tabata .
Ukuqeqeshwa kwesikhathi sokuya ngendlela yeTata
Ukuqeqeshwa kwe-protocol ye-Tabata kuyathandwa kakhulu, njengoba inikeza imiphumela emangalisayo. Kubonakala ukuthi imizuzu engu-4. lezi zisebenzi zilingana nemaminithi angu-45. egijima ngejubane eliphakathi. Ukuqeqeshwa kwesikhashana kuhilela ukusetshenziswa kwebhayisikili yokuzivocavoca, kodwa ungayifaka esikhundleni sokugwedla, ukuphambuka, ukugijima kwezemidlalo nokunye okunye. Kumakilasi, khetha ukuzivocavoca okubandakanya imisipha eminingi: ukuqhuma, ama-squats, ukuqhuma, ukuguqula, ukudonsa nabanye. Isikhathi sokuqeqesha ukuhamba kwe-Tabata ngokusho kwephethini ethile:
- Kuvunyelwe ukufudumala, okugcina imizuzu emihlanu.
- Ukujikeleza okuyisishiyagalombili kokuqeqesha okukhulu, okuyiminyaka engu-4 edlule. Isikhathi ngasinye sithatha amasekhondi angu-20. ngokuphazamiseka kwemizuzwana engu-10.
- Ngomthamo omkhulu, ukushayela kufanele kube ngu-60-85% wezinga eliphezulu elivumelekile. Ngalinye lonke inani lehla liyehla ku-40-60%.
Ukuqeqeshwa kwesikhathi sokuhamba ngesithuthuthu esiteshini
Imiphumela emihle ekutholeni isisindo ingatholakala uma usebenza ngebhayisikili emile, lapho ungabeka khona izindlela ezahlukene. Ukuphikisana kufanele kukhethwe ngabanye, kucatshangelwe izinkomba zabo zomzimba. Iqiniso lokuthi imodi ikhethwe ngendlela efanele izobonisa ukuzwa okuncane okuvuthayo okuzovela emisipha emva kokugibela emva kwemizuzu engu-20. ngesivinini se-30 km / h. Ubuhlungu bubonisa ukulinganiselwa komkhawulo wemvume evumelekile. Indlela yokuqeqeshwa yesikhashana ifaka ukuhambisana nemithetho eminingana:
- Ubude besifundo kungama-20-30 amaminithi.
- Ngeviki kuyadingeka ukuthi uqhube amaqeqesha amathathu.
- Qinisekisa ukuthi wenza umsebenzi wokuzivocavoca, ngumuphi umsebenti wemaminithi angu-10. ngesivinini esingama-20 km / h.
- Imodi eyisisekelo ibonisa ukuqhuba imijikelezo engu-10 kule mode: amasekhondi angu-30. shintshisa ama-pedals ngesivinini esiphezulu nesilinganiso esifanayo somsebenzi ku-20 km / h.
- Ukubuyisela ukuphefumula, sebenzisa imizuzu emihlanu. ngo-10-15 km / h.
Ukuqeqeshwa kwesikhathi sokuhamba ngesitebhisi esincane
Ukugijima kubhekwa ukuvivinya umzimba okuyi-main aerobic, okusiza ukunciphisa isisindo, ukuthuthukisa imisipha nokuthuthukisa isimo somzimba nomzimba. Isixazululo esihle kulabo abafisa ukuthola umphumela osheshayo ukuqeqeshwa kwesikhashana ku-treadmill. Okokuqala, bala inani lakho eliphezulu, ususe iminyaka yakho kusuka ku-220. Udinga ukuqeqesha ngenani le-pulse lika-65-85% elingaphezulu.
Ukuze uthole umphumela, udinga isikhathi esiphelele kanye nesivinini esiphezulu ukuze ukhethe kuphela umuntu ngamunye futhi ube ngcono kanye nomqeqeshi noma udokotela. Ngaphansi kwalesi sibonelo sokuthi isifundo se-interval esitokisini, lapho i-ION isilinganiso somthwalo ngamunye, singabuka. Ukuze unqume izinga lombane, kusetshenziswa isilinganiso se-10-point, lapho i-0 yi-quiescent state kanye no-10 okungenani.
Ukuqeqeshwa kwesikhathi sokushicilela
Khetha isiqondiso esinikezwe yilabo abafuna ukuba nesisu esisodwa ngokukhululeka ngaphandle kwamafutha amaningi. Ukuqeqeshwa kwesikhathi sokulahlekelwa kwesisindo kufanele kubanjwe kabili ngesonto kubaqalayo, bese-ke, kufanele wengeze esinye isifundo. Qiniseka ukuthi wenza ukufudumala ukufudumala umzimba, ngokwesibonelo, usebenzisa izintambo, usebenza endaweni, uguqula unyawo nokunye. Kunconywa ukwakha isifundo ngendlela elandelayo:
- Ukuzivocavoca amandla, isibonelo, ukuguqula umshini ophezulu;
- Ukuzivocavoca kwe-Cardio - kusebenza endaweni yokuphumula;
- Ukuzivocavoca kwe-cardio - ukugxuma ngokuphakama okukhulu kwemilenze;
- Ukuzivocavoca amandla - ukuguqula umshini ophansi;
- ukuphefumula kwe-cardio - ukugxuma ekuqambiseni amanga;
- Ukuzivocavoca kwe-cardio - izinyawo ngezinyawo;
- ukuzivocavoca amandla - ukuguquka kwe-oblique;
- Ukuzivocavoca kwe-cardio - ukuhamba kwehlangothini;
- imoto ye-cardio - ihamba ngokushintshashintsha kwemilenze.
Ukuqeqeshwa kwesikhathi - umonakalo
Njengoba lokhu kuqondiswa kwezemidlalo kubonisa ukusebenza okujulile, kubalulekile ukucabangela ukuphikisana okukhona. Ngeke ukwazi ukubhekana nabantu abanezinkinga zesimiso senhliziyo nesifo esithile esingavamile. Ukunciphisa ukuqeqeshwa kwezemidlalo kuyaphikisana nabantu abasha emdlalweni, ngoba umthwalo onzima ungaba yingozi kubo. Ukwelashwa okungalungile kungaholela ezinkingeni zempilo ezihlukene, ngakho-ke hamba emakilasini ngendlela enesibopho kakhulu.