Uma uzama ukuthuthukisa ukukhuthazela, ukuqinisa uhlelo lwezinhliziyo nokuqeda isisindo esiningi, ukugijima kwesikhathi kuzoqinisekisa ukuthi ufinyelele ngokushesha zonke lezi zinhloso. Isisekelo salo sisekuhleleni kokulayishwa kwemigomo. Ngesikhathi esisodwa ugijima ngendlela ezolile, okulandelayo - kwimodi esheshayo ekukhawulelweni kwejubane lakho.
Isikhathi sokugijima sokulahlekelwa isisindo
Le cardio isebenza kahle ngokushisa kwamafutha, futhi ingenziwa emgwaqweni, uma isimo sezulu sivuma. Ukuqeqeshwa kwesikhashana esitokisini esikhwameni sempilo kungahle kusebenze. Kunezinhlobo eziningana zekhefu ezigijima:
- i-sprint yesikhathi
- egijima ngokuphindaphindiwe
- ukugijima kwethempiyutha.
Isikhathi sokuphumula siphumelela ngokugcwele ukukhuthazela futhi kusiza ukuthuthukisa ukusebenza kwayo ngesivinini. Lonke ibanga lihlukaniswe libe izingxenye, ezinye zazo ogijima kancane, futhi ingxenye ekukhawulelweni kwamakhono ayo. Ubude bezingxenye zizinqumela ngokwakho, ekuqaleni kungaba ibanga elincane lamamitha ayi-100-200. Khulisa kancane kancane ubude babo. Ekuqeqesheni okuvamile, ibanga lingakwazi ukufinyelela amakhilomitha amabili. Inombolo yeziphindaphindiwe nayo inqunywa imizwa yakho.
Ukuphinda kusetshenziswe kuhluke ngokuthi kusetshenziselwa amabanga amade amakhilomitha angu-1-4. Ingxenye kumele isebenze sonke isikhathi. Emva kwalesi sikhathi kunikezwa ukubuyisela ukuphefumula kanye nesigqi senhliziyo kuya ku-120 beats ngomzuzu. Ngemva kokuphumula ibanga liphinde linqobe kwimodi esheshayo.
Futhi ekugcineni, i-tempo igijima. Le ndlela yokuqeqeshwa kwesikhashana isekelwe ekunqobeni izingxenye ezinkulu cishe ngesivinini esiphezulu, kuyilapho ingxenye ngayinye "ephakeme ngesivinini" esilandelayo umthwalo ukwanda futhi kuzomele uzame ukudlulisa ngokushesha kunokwedlule. Phakathi, banikeza isikhathi sokuphumula. Lena enye yezindlela eziqhathanisa kakhulu, kodwa ezisebenzayo zokuthuthukisa ukukhuthazela kwakho.
Ukuqeqeshwa kwesikhawu esiphakeme kakhulu: ukulungiselela.
Ukuphumula noma ukugijimela okuphazamisayo kwenza inhliziyo ibe nomthwalo owengeziwe, yenza ukuba uthuthuke futhi uvumelane nombuso omusha oqinisiwe. Ngakho-ke, uqinisa umzimba wonke, futhi uchithe amandla amaningi futhi ngesikhathi esifanayo ushise amafutha amaningi. Noma kunjalo, ukuqeqeshwa okunjalo kufanele kulungiselele umzimba. Ukwenza lokhu, qala ngomsebenzi wokudala wezindawo ezide, kancane kancane ukwandisa kokubili ibanga kanye nesivinini sokugijima. Uma nje unomuzwa wokuthi ungakwazi ukuphatha kalula amabanga amakhulu ngesivinini esihle, qala ukuqeqeshwa kwesikhashana.
Futhi khumbula, ekugcineni akudingeki ukuba uphonsa ijubane, kancane kancane uya ekugijimeni, uqede ukuphefumula kwakho bese-ke isinyathelo. Uzobona ngokushesha ukuthi impilo yakho ithuthukisiwe kangakanani nokuqeqesha okunjalo.