Ngesikhathi esilandelayo lapho uhamba khona ekuzivocavoca uzizwe ungagcini kahle ngokusebenza kwakho okufanayo, sebenqa umshini wokuhamba ngezinyawo uphinde ufune iqhawe elingaqiniseki elingaphansi kwegumbi le-cardio, umshini wokugubha. "Ukuvota kuyinto yokuzivocavoca umzimba ogcwele umzimba wakho owenza isimiso sakho senhliziyo nesisu namandla akho," kusho uSara Hendershot, umgibeli we-Olympic, umqeqeshi we-CrossFit, nomnikazi womklamo weProjekthi Up kanye nohlelo oluqeqeshiwe lokuqeqeshwa. "Uyaqhubeka," kusho uqhubeka, "kunomthelela ophansi ngaphandle kokubeka ingozi enkulu yokulimala, futhi kaningi kunalokho, imishini yokugaya ejimini ayisetshenzisiwe." Uma ngabe wadingeka ulinde ukuzungeza umshini we-cardio, uyazi lokhu kuyinzuzo enkulu.
Iqhinga, yebo, lihlolisisa ukuthi ungaqala kanjani, kodwa lokho akuyona inkinga nge-Hendershot ekona lakho. Lapha uhlinzeka ngezisekelo eziyisisekelo ozoziwa ngaphambi kokuqala, kanye nezinhlelo ezintathu zokusebenza zokugwedla azakhela ukukusiza ukuthi uqale ukudonsa ngokuzethemba.
Ngaphambi kokuthi Uqalise, Hlola Ifomu Lakho
Ngisho noma ngabe uzame ukudonsa esikhathini esidlule, kufanelekile ukuhlola ifomu lakho kabili, ikakhulukazi ngoba ifomu elingalungile lihle kakhulu. I-Hendershot inikeza "ama-checkpoints" amathathu okuzokusiza ukuba uhambe kahle :
Imilenze Okokuqala: "Abagijimi abaningi abaqapheli ukuthi ngesikhathi sokuhamba kwesigameko sokushaywa kwesibindi, ufuna amahlombe akho ahlale phambi kwezinyathelo zakho kuze kube yilapho imilenze yakho iqhutshwa," kusho i-Hendershot. Ngamanye amazwi, akufanele ugcizelele isibindi sakho emuva noma uthathe izingalo zakho emzimbeni wakho njengoba unwebisa imilenze yakho. Kuyinto emangalisa uma ungasetshenziswanga isenzo, ngakho-ke i-Hendershot ikusikisela ukuthi ungeze "imilenze kuphela" yokufaka imfudumalo yakho, lapho i-angle phakathi kwesifuba sakho nemilenze yakho ingashintshi, futhi amahlombe akho ahlala phambi izinkalo zakho.
Izikhali Eziqondile: "Izingalo zakho ziyizintuthwane ezibuthakathaka ozisebenzisayo ku-stroke yokugwedla, ngakho qiniseka ukuthi uwasebenzisa okungenani!" I-Hendershot ithi. Uma uqala uhlangothi ngalunye, izingalo zakho kufanele zibe zinde futhi ziqonde, njengokungathi ufinyelela okuthile phambi kwakho. "Okuvame ukwenza lokhu kungenzeki kahle ukuthi abagijimi abakulungiseli izingalo zabo ekuqaleni kwesikhathi sokuphumula kwesigameko. Kusukela 'ekupheleni' isikhundla, lapho imilenze yakho iqondile futhi umzimba wakho uphawulwa kancane ngesiphathi sokuthinta i-sternum yakho, inhlangano yokuqala oyenzayo kufanele ibe yandisa izandla zakho ngqo ngaphambi kokuba ugobe imilenze yakho noma ufinyelele phambili. " Ukuze usebenzise ifomu elifanele ngesikhathi sokufudumala kwakho, engeza isikhashana ekupheleni kwesiphetho sakho sokufaka ukufaka ukuhamba komzimba "okuqhelile" ku-stroke yakho.
Lalela Um Fan Wakho: Imishini yokukhanda inomshayeli ezindlini zazo ezidala ukumelana nomoya njengoba wenza isifo ngasinye. I-Hendershot ithi, "Umgomo kufanele ube ukudala umsindo omkhulu, wezwi" vvroooooooooooom "ovela ku-fan ngesifo ngasinye." Kubalulekile ukunaka imisindo ehlukene umenzi wakho owenzayo uma ulungisa amasu akho. Uma uzwa umsindo oqondile? I-Hendershot ithi isibonakaliso esihle udale amandla ngesineke usebenzisa isisindo somzimba wakho.
Qonda i-Monitor
Into yesibili okufanele ucabange ngayo lapho uqala ukuvivinya umzimba wakho yilokho umqapha emshinini wakho okhuluma ngokusebenza nokuthuthuka kwakho. Ama-Concept2 abagibeli bavame ukuba yizimboni zomshini wemishini yokuhweba, ngakho-ke kuwumqondo omuhle ukuzijwayeza ngesiboniso nemishini yomshini. Uma usebenza nomenzi ohlukile, hhayi ukukhathazeka, i-Hendershot ithi abaqaphi abaningi banikeza ukufundwa okuyisisekelo okufanayo. Izinkomba ozothola ukuzigcina zikhona isikhathi, izikhathi, ibanga, kanye nokukhetha "ibanga elilodwa."
Uma uhlela ukusebenza ngezinhlelo zokuvivinya ezihlinzekwa yi-Hendershot, futhi usebenzisa umshini we-Concept2, sebenzisa lezi zinyathelo ukuze uqalise, "Njengoba usungula ukusebenzela kwakho, cindezela inkinobho ye-MENU / BACK, bese ukhetha UMSEBENZI WOKUSEBENZA, futhi UMSEBENZI OMTSHA, "kusho uHendershot. Ngokulandela le miyalo, ukuqapha kwakho kuzobonisa kahle ulwazi oludingayo ukuqedela uhlelo ngalunye.
I-Workout 1: Isinyathelo 10k
Lesi yisikhathi eside kunazo zonke seqembu, ongalindela ukuthatha imizuzu engama-30 kuya kwangu-40 ukuqedela.
- Setha umshini wakho wemisebenzi engu-8,000 wamamitha.
- Ukwandisa izinga lakho lokushaya isifo (inani lemivimbo oyithatha ngomzuzu ngamunye) njalo ngamamitha angu-2 000. Le nombolo iboniswa ekhoneni leskrini sakho.
- Qala ngamachashazi angu-22 ngomzuzu, bese ushintsha wonke amamitha angu-2 000 kuya ku-24, 26, futhi ugcine ngo-28 kumamitha angu-2,000 wokugcina. Zama ukwandisa isivinini sakho njalo uma ukwandisa izinga lakho lokushaya isisu.
- Lo mzamo omude uzokwakha ngamandla njengoba uya.
I-Workout 2: I-1,000 Meter iphinda
Uma ufuna into emifushane futhi enhle, awukwazi ukungahambi kahle nale nselele yemitha engu-3 000.
- Setha umshini wakho wezinkathi zokuhamba: Ubude bese ukhetha amamitha angu-1 000 omsebenzi kanye nemizuzu emithathu yokuphumula.
- Qedela ukuphindaphinda kwamamitha angu-1 000, ushintshe ukushaya kwesilinganiso sakho ku-mark mark (ngamamitha angu-500 ube yisikhathi somsebenzi wakho wamamitha ayi-1,000).
- Qala ngemivimbo engu-26 ngeminithi, futhi ngamamitha angu-500 wokugcina, umugqa ngaphezulu kwezingxabano ezingu-30 ngomzuzu.
- Thatha umoya wakho phakathi nemizuzu emithathu yokuphumula ngaphambi kokuqhubeka.
I-Workout 3: I-Sprints yesibili-30
Lesi simiso sokuphumula akuyona inhliziyo ephoqelekile. Kuhle kakhulu ukukhokha intela yakho yesifo senhliziyo futhi wenze imisipha yakho ishise njengoba uzishaya kanzima ngangokunokwenzeka. Ngemuva kokufudumala okuncane, inyama yesimiso izothatha cishe imizuzu engama-20.
- Setha umqapha wakho wezinkathi: Isikhathi bese ukhetha amasekhondi angu-30 omsebenzi, imizuzwana engu-90 yokuphumula.
- Gcwalisa izikhathi eziyishumi nesikhombisa ekusebenzeni okukhulu.
- Zama ukulondoloza imivimbo engaphezu kuka-30 ngomzuzu ngesikhathi ngasinye se-30-second.
- Uma isikhathi sokuphumula se-90-sesibili sithandwa njengokuphumula okuningi, awuziphakamisi ngokwanele!