Ugqoke I-Sneaker Engalungile Ngesikhathi Sokusebenza Kwakho kwe-HIIT

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Unekhethelo eliphezulu eliyintandokazi lekilasi le-yoga elishisayo kanye nepheya elithambile le-compression capris elilungele inkambu yokuqeqeshwa, kodwa ingabe ugxila ngendlela efanayo etheni lakho oya kulo? Njengengubo yakho oyikhethayo, izicathulo azilingani nosayizi owodwa kuyo yonke imisebenzi yokuqina. Eqinisweni, ukugqoka izicathulo ezingalungile zokuzivocavoca kwakho kungakubeka engozini yokulimala. Njengoba abesifazane abaningi ngokwengeziwe bebhekana nokuqhuma kwamabhokisi nama-burpees (manje kunamabhokisi amaningi e-CrossFit emhlabeni jikelele kunezindawo ze-Starbucks e-United States), isidingo sesicathulo esingamelana nesikhathi sokujuluka kanzima, ama-kettlebells nakho konke, kuyanda. (Related: Amateki Amasha Angakholeki Azoshintsha Indlela Osebenza Ngayo)

"Usuvele utshala imali ezimpahleni ozigqokayo, ubulungu bejimu, kanye nesikhathi sakho," kusho uFernando Serratos, umphathi wemikhiqizo ye-Asics. "Akusizi ngalutho ukufaka imali ezicathulweni ezifanele ezikwenza wenze konke okusemandleni akho futhi uqede lokho obekuhlose ukukwenza. Ufuna ukuthola lokhu kuzivocavoca futhi ukubenze kubalwe."

Ungakhathazeki: Lapho kunesidingo, kukhona ukunikezwa. Imikhiqizo enamagama amakhulu ibona isidingo sezicathulo eziqondene nokuqeqeshwa. Kule nyanga nje, i-Nike ne-Reebok bakhiphe izicathulo, i-Metcon 3 ne-Nano 7 ngokulandelana, ezidizayinelwe ukujima kwe-HIIT. Ama-Asics, intandokazi yesikhathi eside phakathi kwabagijimi, udlala ngisho nasensimini, akhulule i-Conviction X.

Kepha lawa mateki ahluke kanjani kumbhangqwana wakho wokuya esiwombeni semarathon? Nakhu okufanele ukufune esicathulweni sokuqeqesha:

1. Esukuzinza komthetho: Kubalulekile ukuvikela unyawo lwakho ngesikhathi sokusebenza okuphezulu. Amaqakala nezithende zakho kulangazelela umuzwa okhiyiwe wokuphakamisa izinsimbi, futhi iphakathi nendawo naphambili lakho lidinga ukwesekwa. "Ukugijima kungumsebenzi oqondile, kepha ukuqeqeshwa kwe-HIIT kuhluke kakhulu," kusho uKristen Rudenauer, umphathi omkhulu womkhiqizo kaReebok wokuqeqesha izicathulo. "Iminyakazo efana nokushova ohlangothini, ama-pivots, ama-jumping jacks, ukusika phakathi kwezigaxa, umsebenzi wesitebhisi, amapulangwe, kanye ne-push-ups-udinga ukwesekwa kusuka ngaphambili kuye emuva."

2. Ukulingana okufanele: Iningi lezitolo ezikhethekile ezizokweluleka amakhasimende ukuthi athenge uhhafu usayizi ogcwele kuze kufinyelele ukuvuvukala konyawo ngenkathi egijima amamayela amaningi. Kepha ezicathulweni? Hhay kangako. "Asincomi ukuthi usayizi lapho ukhetha isicathulo sokuziqeqesha," kusho umqeqeshi omkhulu wakwaNike uJoe Holder. "Ngenxa yokunyakaza okuhlukahlukene kanye nesidingo sokuzinza ngenkathi uziqeqesha, kubalulekile ukuthi ulingane nosayizi wonyawo."

3.Ukugxila ekuphefumuleni: Izinto ziyashisa uma ubhekana nomzuliswano wakho wesithathu wabaqwali bezintaba. "Usuvele usebenza kanzima ngokwanele," kusho uSerratos. "Ufuna into engeke yenze izinyawo zakho zijuluke kangaka. Indwangu yokuluka engasindi ibalulekile." Bheka okukhethwa kukho ngamapaneli anezikhala ukukusiza ugcine upholile.

4. Inani elilungile lokudonsa: Phakathi kwezintambo zokugibela kanye nokugxuma izithiyo ezincane, ukujima okuhamba ngokushesha kudinga ukuthintana okuhle. Bheka i-outsole eqinile, ngokuvamile enerabha eyengeziwe ngaphambili, ukuze ikusize ukhanyise ukunyakaza okusheshayo ngaphandle kokushelela.

5.Ukubukeka okuhle: Njengoba izicathulo eziningi ngokwengeziwe kulesi sigaba zifika emakethe, kulula-futhi kujabulisa kakhulu-ukuthola isitayela esingafanelanga nje izidingo zakho zokusebenza, kodwa nanoma yikuphi ukubukeka okufunayo. “KwaNike siyazi ukuthi uma abasubathi bebukeka kahle benza kahle futhi benza kangcono,” kusho uHolder. Bobabili uNike noReebok bavumela abathengi ukuthi benze izicathulo zabo zokuzijwayeza, bakhethe yonke into kusuka kumbala wezintambo kuya kulogo.

6.Impilo yeshelufu enhle: Umthetho ojwayelekile wesithupha wokugijima amateku ukuwashintsha njalo ngemva kwamamayela angu-300 kuya kwangu-500 (noma ezinyangeni ezi-4 kuye kweziyisi-6). Ngokuqeqeshwa, akufani nokumnyama nokumhlophe. Ufuna ukubheka iteki elizomelana nokuguga nokudabuka. "Izimpawu zokutshela ukuthi udinga i-pair entsha uma kunemigqa yokubonakala eyeqisayo ohlangothini lohlangothi, ukulahleka kobuqotho besakhiwo, noma injoloba iyaxebuka phansi," kusho uRudenauer.

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