Ungakusebenzisa Kanjani Ukuvivinya Kwesikhawu Sakho se-Sprint

-Delile

• Sebenzisa umthetho we-15
• Yakha Ngesikhathi Esanele Sokutakula
• Qhubeka Unyakaza
• Buyekeza kwe-

Isikhawu ukuqeqeshwa isibani kilojoule futhi kwakha imisipha. Uma wenza izikhathi zakho kuthrekhi noma ku-treadmill, noma kunjalo, ukufaka amandla kulula ukusho kunokukwenza. Lapha, ukuzivocavoca umzimba uWilliam Smith noKeith Burns banikeza amathiphu wokusebenzisa kakhulu ama-sprints akho, ukuze uzuze zonke izinzuzo ezinhle zokuqeqeshwa kwe-HIIT.

Sebenzisa umthetho we-15

Ngemuva kwemizuzwana yokuqala eyi-15 kuya kwengama-30 yesikhawu sokuphuma konke, umzimba uvamise ukungena esimweni se-semi-hypoxic, lapho imisipha ingawutholi umoya-mpilo owanele, ukusebenza kuqala ukuncipha, kanye ne-lactate (okukwenza ube buhlungu ngemva kokujima kwakho. ) kuyakha, kusho uSmith. Ukuze uqeqeshe umzimba wakho ukusebenzisa umoya-mpilo ngendlela ephumelela kakhudlwana, qala ngezikhawu zamasekhondi angu-15 bese wengeza imizuzwana engu-15 isikhathi ngasinye lapho uzivocavoca uze ushaye umzuzu owodwa. (Okuhlobene: Lokhu Kusebenza Kwejubane Le-Treadmill Lemizuzu eyi-15 Kuzokwenza Ungene Nangaphandle Ejimini Ngokuphazima kweso)

Yakha Ngesikhathi Esanele Sokutakula

Khomba isilinganiso esingu-1:4: Uma isikhawu sakho sokugijima siyiminithi elilodwa, uhambo lwakho lokutakula noma ukugijima kufanele kube okune. Kubonakala sengathi kuningi? "Kuthatha isikhathi eside kangako ukuthi umzimba uzilungiselele ukuphusha okulandelayo," kusho uBurns. "Uma kungenjalo, i-sprint elandelayo izobekelwa engcupheni." Futhi gwema ukuya kanzima kakhulu lapho kufanele ukuthi uyalulama. Kufanele ukwazi ukusho umusho ogcwele, kuchaza uSmith. Awudembeseli; uvumela umzimba wakho ukwandise izikhathi zawo zomsebenzi. (Okuningi kulelo nothi, thola ukuthi kungani ukutakula kubaluleke kakhulu njengokuzivocavoca umzimba okukhulu.)

Qhubeka Unyakaza

Uma usuyekile ukujima, umzimba wakho usamatasa udla umoya-mpilo owengeziwe, uvuselela imisipha yakho, futhi ugcwalisa izitolo zawo zikaphethiloli—konke okushisa amakholori. (Cishe uke wakuzwa lokhu kubizwa ngokuthi "yi-afterburn effect.") Ukwenza lula inqubo, hamba imizuzu embalwa, welule imisipha yakho, bese usukuma uzulazule njalo emizuzwini engama-30 kuye kwangama-60 emahoreni ambalwa alandelayo. "Lokhu kuvumela imisipha yakho ukuba ilulame kahle," kusho uSmith.

Buyekeza kwe-