Uma uqala ukuthukuthela ngokusebenza kwakho, ukuqeqeshwa kwesikhashana kungenye yezindlela ezingcono kakhulu zokwenza izinto ze-spice up. Ngokuqeqeshwa kwesikhashana, ususa umzimba wakho ngaphandle kwendawo yayo yokududuza isikhathi esifushane. Akukona nje lokhu kuzokusiza ukuthi ushise amakholori amaningi ngesikhathi sokuzivocavoca kwakho, kwenza ukuba ukuzivocavoca kwakho kuqhubeke ngoba usuke ucacile ngesikhathi esisodwa ngesikhathi.
Ngcono nakakhulu ukuqeqeshwa kwesikhashana esiphakeme (HIIT) . Lolu hlobo lokuqeqesha lwaklanyelwe ukuze usebenze ngamandla kakhulu ngesikhathi esithile. Akusikho kuphela lokho okusiza ukwakha ukukhuthazela, kwandisa umthamo wakho we-anaerobic futhi kukunikeza emva kokushisa okukhulu kakhulu.
I-afterburn ihlanganisa ama-kilojoule umzimba wakho uvutha ukubuyisela umzimba wakho esimweni saso sokuqala. Lokhu kusho ukuthi ushisa ama-khalori amaningi ngaphandle kokuthi ufunde kabanzi.
Lo msebenzi uthatha izinto ezingeni elilandelayo ngokuhamba ngebhayisikili ngamazinga amathathu ahlukene. Ngesikhathi sezinhlelo zakho zokusebenza, ezivela kumasekhondi angu-30 ubude kuze kube emasekhondini angu-90, uzosebenza ngamandla, kungaba yini okulingana neNqanaba 9 kulokhu ishadi lokuzikhandla elibonakalayo , okunamandla kanzima, okuyiNqanaba 8, futhi ngakho-ke kunzima kakhulu, noma mayelana neNqanaba 6 noma le-7.
Okudingayo Ngomsebenzi Wokuqeqesha Wokunciphisa Okuxubile
Ungenza lokhu kudlalwa kunoma imuphi umshini we-cardio usethe imodi yombhalo noma nganoma yimuphi umsebenzi wangaphandle.Ungasebenzisa i-treadmill, umshini we-elliptical, i-stair stepper, noma umjikelezo omile.
Ngaphandle, ungakwazi ukugijima noma ibhayisikili futhi uguquke ijubane lakho ukuze ushintshe amandla ngesikhathi ngasinye.
Uma kungenzeka ukuthi unezintaba eziseduzane, ungafaka lezo zikhathi ngezikhathi zakho.
Qinisekisa ukuthi unamabhodlela amanzi kanye nawe njengoba lokhu kusetshenzwa isikhathi eside futhi kufanele uthathe isiphuzo cishe ngasekupheleni kwe-block ngayinye.
Phuza noma ngabe usomile futhi, uphuze amanzi okuphuza ekupheleni komsebenzi.
Ngaphezu kwalokho, ungazizwa sengathi udinga ukugcina izilungiselelo ezifanayo kuzo zonke izikhathi. Njengoba uthola ukhathala okuningi, kungase kudingeke uhambe kancane noma unciphise ukumelana ukuze uhlale ekusebenzeni okuphakanyisiwe okucatshangwayo. Lokhu kuvamile, nakuba kungashukumisela ukuzama izilungiselelo ezifanayo isikhathi ngasinye.
30-60-90 Ukuqeqeshwa Kwesikhashana Esixubile
| Isikhathi | Intensity / Speed | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi. | Ukufudumala ngezinga elilula lokulinganisa | 4 - 5 |
| 5 iminithi. | Isisekelo: Ukwandisa ijubane kancane kancane kunzima kunokuba ukhululekile | 5 |
| I-Mixed Interval Block 1 | ||
| Imizuzwana engu-30 | Khulisa ijubane lakho noma ukumelana ukuze usebenze konke | 9 |
| Imizuzwana engu-30 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| Imizuzwana engu-60 | Khulisa ijubane lakho noma ukumelana ukusebenza kanzima | 8 |
| Imizuzwana engu-60 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| Imizuzwana engu-90 | Khulisa ijubane noma ukumelana ukusebenza emsebenzini wezinga elilinganiselwe | 7 |
| Imizuzwana engu-90 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| I-Mixed Interval Block 2 | ||
| Imizuzwana engu-90 | Khulisa ijubane noma ukumelana ukusebenza emsebenzini wezinga elilinganiselwe | 7 |
| Imizuzwana engu-90 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| Imizuzwana engu-60 | Yandisa ijubane / ukumelana kwakho ukusebenza kanzima | 8 |
| Imizuzwana engu-60 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| Imizuzwana engu-30 | Khulisa ijubane lakho noma ukumelana ukuze usebenze konke | 9 |
| Imizuzwana engu-30 | Nciphisa isivinini kuya ijubane elikhululekile ukuze ululame ngokugcwele | 4 - 5 |
| I-Mixed Interval Block 3 | ||
| Imizuzwana engu-30 | Yandisa ijubane / ukumelana kwakho ukusebenza konke okuphumayo | 9 |
| Imizuzwana engu-30 | Nciphisa ijubane lakho ekuhambeni okunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| Imizuzwana engu-60 | Yandisa ijubane / ukumelana kwakho ukusebenza kanzima | 8 |
| Imizuzwana engu-60 | Nciphisa ijubane lakho ekuhambeni okunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| Imizuzwana engu-90 | Khulisa ijubane noma ukumelana ukusebenza emsebenzini wezinga elilinganiselwe | 7 |
| Imizuzwana engu-90 | Nciphisa ijubane kuya ijubane lokunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| I-Mixed Interval Block 4 | ||
| Imizuzwana engu-90 | Ukwandisa ijubane noma ukumelana emsebenzini ukusebenza ngokulinganisela kuya kuhambisane nobunzima | 7 |
| Imizuzwana engu-90 | Nciphisa ijubane lakho ekuhambeni okunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| Imizuzwana engu-60 | Khulisa ijubane lakho noma ukumelana ukusebenza kanzima | 8 |
| Imizuzwana engu-60 | Nciphisa ijubane lakho ekuhambeni okunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| Imizuzwana engu-30 | Khulisa ijubane lakho noma ukumelana ukuze usebenze konke | 9 |
| Imizuzwana engu-30 | Nciphisa ijubane lakho ekuhambeni okunethezeka ukubuyisela ngokugcwele | 4 - 5 |
| Yehlisa umoya | ||
| 5 iminithi | Yehlisa phansi ngezinga elilula | 3 - 4 |
| Inani: | Amaminithi angu-39 |
Lokhu kusebenza okuphezulu okungahle kungalungele abaqalayo . Qiniseka ukuthi uthintane nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca, ikakhulukazi uma unesifo esingapheli noma ukukhathazeka kwezempilo.