Ukusebenza okuhle kakhulu kwe-Sprint Ukushisa ama-calories nokukhulisa ijubane lakho nokuqina

-Delile

• Ukusebenza kokuqala kwe-sprint
• Isampuli yesiqalo esijwayelekile
• Ukusebenza kwe-sprint elandelayo
• Isampula inqubo esezingeni elilandelayo ngokunyuka kwezikhawu zejubane
• Isampula inqubo esezingeni elilandelayo ngokuncipha kwesikhathi sokutakula esisebenzayo
• Izinzuzo zokuzivocavoca nge-sprint
• Ukusebenza kahle
• Kuthuthukisa ukusebenza kwezemidlalo kubadlali abanamakhono noma abaqeqeshiwe
• Ilondoloza imisipha
• Kuqinisa amandla akho
• Kukhulisa umkhawulo we-anaerobic
• Izinyathelo zokuqapha okufanele uzicabangele
• Ukudla okudlela endlini

Uma ufuna indlela ephumelelayo yokushisa amakhalori, wandise ukukhuthazela kwakho kwenhliziyo nemisipha, futhi uthathe ukuqina komzimba kwakho uye ezingeni elilandelayo, bese ucabanga ukungeza ama-sprints nezikhawu esimisweni sakho sokuzivocavoca.

Ukusebenza kwe-Sprint kuyisengezo esihle ku-cardio noma iseshini yokuqeqesha ukumelana. Ungazenza ngokwezifiso ngokuya ngesikhathi, izinga lokuqina, ukuqina, kanye nendawo onayo yokuzivocavoca umzimba.

Ukukusiza ukuthi uqalise, nanka amanye amathiphu nezibonelo zabaqalayo futhi abaphakathi kokuzivocavoca kwezinga eliphakeme.

Ukusebenza kokuqala kwe-sprint

Uma kukhulunywa ngokungeza ukusebenzisa i-sprint esimisweni sakho sokuqina, umthetho ojwayelekile wesithupha ukuwuthatha kancane.

Ngamanye amagama, ungangezi okuningi, maduzane. Ufuna ukuvumela umzimba wakho isikhathi sokuzivumelanisa namandla amakhulu futhi uzinike isikhathi esanele sokuphumula phakathi kokuzivocavoca.

Unalokho engqondweni, umqeqeshi wokuqina oqinisekisiwe, u-Emily Fayette we-SHRED Fitness, wabelana ngalezi zeluleko zokwakha ukuzivocavoca okuqala.

• Njalo qala ngokufudumala. “Qala ngokunwebeka okunamandla, ukuhamba ngejubane, noma ukugijima okulula ukuze ulungiselele imisipha yakho umsebenzi osuzokwenzeka,” kuchaza uFayette.
• Khulisa ukuzivocavoca umzimba kwakho. Qala ngamasegmenti amafushane we-sprint, alandelwe ubude besikhathi sokululama, noma ngaphezulu uma kudingeka. Isibonelo, jikijela imizuzwana engama-30 kumaphesenti angama-80 womzamo wakho omkhulu olandelwa imizuzwana engu-60 kuya kwengu-120 yokutakula, okungafaka ukuphumula okuphelele, ukuhamba ngokushesha, noma ukugijima okulula.
• Vumela isikhathi sokululama. “Musa ukuvele udonse ipulagi ngemuva kokuzivocavoca okunzima - noma ukuzivocavoca. Thatha isikhathi sokugijima noma sokuhamba futhi welule ngesikhathi ukushaya kwenhliziyo yakho kuzokwehla, ”engeza.

Isampuli yesiqalo esijwayelekile

1. Kulungele: Fudumeza umzimba wakho imizuzu emihlanu ngokuhamba, ukugijima okulula, noma ukunweba okunamandla.
2. I-Sprint: Thatha i-sprint yakho yokuqala ngesilinganiso esilinganisiwe, cishe amaphesenti angama-50 kuye kwangama-60 womzamo wakho omkhulu. Sprint imizuzwana engama-30.
3. Ukutakula okusebenzayo: Yehlisa ijubane lakho noma uhambe amasekhondi angama-60 kuye kwayi-120.
4. I-Sprint: Sprint imizuzwana engama-30 kumzamo omkhulu wamaphesenti angama-70.
5. Ukutakula okusebenzayo: Yehlisa ijubane lakho noma uhambe amasekhondi angama-60 kuye kwayi-120.
6. I-Sprint: Sprint imizuzwana engama-30 kumzamo omkhulu wamaphesenti angama-80.
7. Ukutakula okusebenzayo: Yehlisa ijubane lakho noma uhambe amasekhondi angama-60 kuye kwayi-120.
8. Qhubeka nephethini imizuzu engama-20 nge-sprint kumzamo omkhulu wamaphesenti angama-80.

Ukusebenza kwe-sprint elandelayo

Noma ngabe uwazi kahle ama-sprints okuqala, noma usuvele unolwazi ngalezi zinhlobo zokuzivocavoca, ukukhulisa amandla ngokukhohlisa isikhathi kuyindlela ephumelelayo yokuthatha ukusebenzisa kwakho i-sprint ezingeni elilandelayo.

Lapho usulungele ukuqhubekisela phambili ukusebenzisa kwakho i-sprint, uFayette uphakamisa ukushintsha isikhathi se-sprint futhi wehlise isikhathi sokutakula.

"Isibonelo, buyela emuva ekuqaleni kokuzivocavoca imizuzwana engama-30 emaphesentini angama-80 womzamo wakho omkhulu olandelwa imizuzwana engu-60 kuya kwengu-120 yokutakula, ungashayisa isikhathi se-sprint kumasekhondi angu-45, ngokuthola okwesibili okungu-60 kuya ku-120, noma Imizuzwana engu-30 yokugijima ngemizuzwana engu-60 kuya kwengu-90 yokululama, ”kuchaza yena.

Isampula inqubo esezingeni elilandelayo ngokunyuka kwezikhawu zejubane

• Kulungele: Fudumala imizuzu emihlanu ngokuhamba, ukugijima okulula, noma ukunweba okunamandla.
• I-Sprint: Imizuzwana engama-45 kumaphesenti angama-80 womzamo wakho omkhulu.
• Ukutakula okusebenzayo: Yehlisa ijubane lakho noma uhambe amasekhondi angama-60 kuye kwayi-120.
• Phinda leli phethini imizuzu engama-20 kuya kwengama-30.

Isampula inqubo esezingeni elilandelayo ngokuncipha kwesikhathi sokutakula esisebenzayo

• Kulungele: Fudumala imizuzu emihlanu ngokuhamba, ukugijima okulula, noma ukunweba okunamandla.
• I-Sprint: Imizuzwana engama-30 kumaphesenti angama-80 womzamo wakho omkhulu.
• Ukutakula okusebenzayo: Yehlisa ijubane lakho noma uhambe amasekhondi angama-60 kuya kwangu-90.
• Phinda leli phethini imizuzu engama-20 kuya kwengama-30.

Izinzuzo zokuzivocavoca nge-sprint

Uma ungaqiniseki ngokungeza izikhawu ze-sprint esimisweni sakho sokuvivinya umzimba, cabanga ngezinye zalezi zinzuzo eziyinhloko:

Ukusebenza kahle

Ukungeza ama-sprints kunoma yikuphi ukuzivocavoca kukusiza ukuthi uzuze ekuqeqeshweni kwesikhawu esiphakeme noma i-HIIT. Lolu hlobo lokuzivocavoca lubhangqana ngezikhathi ezinesikhathi sokululama esiphansi kuya kokulingene.

Lokhu akugcini nje ngokugcina isikhathi futhi kukhulise ukuqina komzimba wakho, kepha ngokusho kocwaningo ku, ukwenza i-HIIT Workout kungashisa amakhalori amaningi kunokuzivocavoca okuqinile.

Kuthuthukisa ukusebenza kwezemidlalo kubadlali abanamakhono noma abaqeqeshiwe

Ukufaka izikhawu ze-sprint esimisweni sakho sokuqina somzimba kungasiza ukukhulisa ukusebenza kwezemidlalo.

Ngokuya ngocwaningo olwenziwe ku-, abagijimi abaqeqeshiwe bakwazi ukuthuthukisa ukusebenza kokubekezela kanye ne-anaerobic ngemuva kwamasonto amabili wokuqeqeshwa kwesikhawu se-sprint.

Ilondoloza imisipha

Umzimba wakho wakhiwe ngohlobo I kanye nohlobo II lwemisipha yemisipha.

Uthatha uhlobo I, noma ukuhamba kancane, imicu yemisipha lapho ugijima amabanga noma wenza ama-cardio amade.

Uhlobo II, noma ukushesha, imicu yemisipha yilokho oyisebenzisayo lapho wenza ama-sprints.

Ngokwe-American Council on Exercise, wuhlobo lwemicu yohlobo II ethuthukisa incazelo yemisipha futhi inikeze imilenze yakho ukubukeka okunciphile. Futhi, njengoba uhlobo lwe-II fibers atrophy njengoba ukhula, ukwenza izikhawu ze-sprint kungasiza ekulondolozeni isisindo somzimba esinciphile esivame ukulahleka ngobudala.

Kuqinisa amandla akho

Njengoba ukuqeqeshwa kwe-sprint kudinga ukuqhuma okusheshayo kwamandla esimweni se-anaerobic, uFayette uthi uzothola ukukhuphula amandla akho nejubane.

Kukhulisa umkhawulo we-anaerobic

Uma ukwandisa umkhawulo wakho we-anaerobic njengoba wenza ngokuqeqeshwa kwe-sprint, uFayette uveza ukuthi lokhu kuvumela umzimba wakho ukuthi usebenze kanzima isikhathi eside.

Izinyathelo zokuqapha okufanele uzicabangele

Njenganoma yikuphi ukuzivocavoca, kunezinyathelo ezithile zokuqapha okudingeka uzicabangele ngaphambi kokuzama ukuzivocavoca nge-sprint.

Ngokusho kweMayo Clinic, ukuqina okuphezulu, ukusebenzisa isitayela se-ballistic njengezikhawu ze-sprint kuthrekhi noma i-treadmill akulungile kubantu abanokulimala kwemisipha, isisekelo semisipha esingesihle, noma amaphethini wokuhamba okungafanele.

Lokho kusho ukuthi, abantu abanale mibandela bangakwazi ukuqhubeka nokuzuza kuma-sprints anomthelela ophansi ngokuzivocavoca ngebhayisikili langaphakathi, umqeqeshi we-elliptical, noma ukugijima echibini.

Ukugijima ngesivinini kuthrekhi kunikeza indawo ethambile kunokushaya umgandayo. Uma unethrekhi yekhwalithi eduzane, cabanga ukwenza ama-sprints lapho.

Ezinye izindawo zokuvivinya umzimba zinamathrekhi asendlini ongawasebenzisa. Kungakhathalekile indawo, qiniseka ukuthi unezicathulo zokugijima ezisekelayo zokwenza ama-sprints.

Ngokwengeziwe, noma ngubani onezinkinga ezihlobene nenhliziyo kufanele akhulume nodokotela wakhe ngaphambi kokuzama ukusubatha.

Futhi, labo abasha ukuzivocavoca bangazuza ngokusebenza nomqeqeshi ukuklama uhlelo lwe-sprint. Umqeqeshi angenza ngendlela oyifisayo inqubo ehambelana nezinga lakho futhi akhombe noma yimaphi amaphutha owenzayo ngenqubo yakho.

Ukudla okudlela endlini

Ukuhlanganisa ama-sprints esimisweni sakho sokuzivocavoca umzimba kuyindlela ephumelelayo nephumelelayo yokuqeqesha uhlelo lwakho lwe-anaerobic, ukushisa ama-calories, nokuthuthukisa isisindo semisipha esinciphile emilenzeni yakho.

Njengoba lezi zinhlobo zokuzivocavoca zifuna kakhulu, kufanele wenze izikhawu zokuphrinta izinsuku ezimbili kuya kwezintathu ngesonto.

Uma uzwa ubuhlungu noma ukungaphatheki kahle, unenkinga yokuphefumula, noma uzizwa uphela amandla, yeka lokhu okwenzayo. Khuluma nodokotela wakho uma lezi zimpawu ziqhubeka ukwenzeka.