Lokhu kuqhutshwa kwesikhashana sokuphumula kuyindlela yokuqeqeshwa kwesikhashana esiphakeme (HIIT) esiza ukwakha ukukhuthazela, ukwandisa umthamo wakho we- anaerobic futhi ushise amakholori amaningi namafutha kokubili nangemva kokuzivocavoca kwakho . Kulo mdlalo, uzoba nokufudumala okwesikhashana (imizuzu engu-10) ngaphambi kokungena kuma-sprints angu-4 konke ku-Level 9 kule shadi lokuzikhandla elibonakalayo imizuzwana engu-30 ngayinye.
Phakathi kwe-sprint ngayinye, uzothola ngokulula kwamahora angu-4.5, ukunika isikhathi esiningi sokulungele ukuphuma okulandelayo.
Ungadinga isikhathi esiphezulu sokufudumala uma umzimba wakho ungazizwa ulungele ukuphambuka kokuqala. Thatha isikhathi esiningi njengoba udinga ukufudumala ukuze ukwazi ukugwema ukulimala.
Ukuqapha
Khumbula ukuthi ukuzikhandla konke kuyinselele kakhulu futhi, uma ungumuntu ophuthumayo, ama-sprints akho kufanele abe yiwo wonke, angashiyi lutho olulodwa emathini kagesi. Izikhathi zokutakula zizokuvumela ukuba ugcwalise itanki legesi, ubuyisele leso sikweletu somklamo bese wenza i-sprint elandelayo.
Uma ungumqali, ukuzama ukuphuma konke ngeke kukujabulise, ngakho-ke ngincoma ukuthi uqale ngomsebenzi wokuvala isikhashana, usetshenziswe ukuthi izikhathi ezizizwayo zizwa kanjani futhi kancane kancane zisebenze ngendlela yakho kuze kufike kulo mdlalo.
Futhi, okunye okumele kucatshangelwe ukuthi lokhu akudingeki ukuba kube umsebenzi wokusebenza. Ungenza lokhu kudlalwa kunoma imuphi umshini, usethe kwimodi yezincwadi, noma ungakwenza lokhu nganoma yimuphi umsebenzi wangaphandle njengokuhamba, ukugijima noma ukuhamba ngebhayisikili.
Eqinisweni, lolu hlobo lokuzivocavoca cishe lulula kakhulu ngaphandle noma kwibhayisikili emile.
Uma usebenzisa i-treadmill, ungase ufune ukwakha isikhathi esiningi ngokuzungezile ngezikhathi ze-sprint, ngoba kuthatha kancane ukuthi isishuqululi sisheshise bese sehlisa. Zinike imizuzwana engama-10-15 ukwandisa isivinini sakho ekuqaleni bese imizuzwana engu-10-15 ekugcineni ukuphuza izinto.
Lokhu kusebenza kungcono kakhulu kumazivocavoti aphakathi nesiphambili abafuna ngempela inselele.
| Isikhathi | Intensity / Speed | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi. | Ukufudumala ngezinga elilula lokulinganisela | 4-5 |
| 5 iminithi. | Isisekelo: Ukwandisa ijubane kancane kancane ngezinga elikhululekile, elilinganiselwe | 5 |
| Imizuzwana engu-30 | Khipha konke okusheshayo ngangokunokwenzeka | 9 |
| 4.5 iminithi | Nciphisa ijubane kuya ijubane lokunethezeka ukubuyisela ngokugcwele | 4-5 |
| Imizuzwana engu-30 | Khipha konke okusheshayo ngangokunokwenzeka | 9 |
| 4.5 iminithi | Nciphisa ijubane kuya ijubane lokunethezeka ukubuyisela ngokugcwele | 4-5 |
| Imizuzwana engu-30 | Khipha konke okusheshayo ngangokunokwenzeka | 9 |
| 4.5 iminithi | Nciphisa ijubane kuya ijubane lokunethezeka ukubuyisela ngokugcwele | 4-5 |
| Imizuzwana engu-30 | Khipha konke okusheshayo ngangokunokwenzeka | 9 |
| 4.5 iminithi | Yehlisa phansi ngezinga elilula | 3-4 |
| Inani: | Amaminithi angu-30 |
Ngemuva kokusebenza
Qinisekisa ukuthi uthatha isikhathi sokupholisa phansi bese wenza kahle, welula ngokuphumula . Lolu hlobo lokuzivocavoca luyinselele kakhulu emzimbeni, ngakho qiniseka ukuthi uphethiloli, uthole ukuphumula kwakho futhi ulandelele ngokuzivocavoca usuku olufana nokugijima ukukhanya, ukuqeqeshwa kwamandla noma olunye uhlobo lwe-cardio.
Uma uphuma ngempela, uzofuna ukwenza lokhu okuvelayo cishe kabili ngesonto ngezinsuku eziningi zokuphumula phakathi kokugwema ukudlula.