Funda ngezindlela zokuthuthukisa ijubane nokukhuthazela kwakho
I-Fartlek, igama lesiSweden elisho ukuthi "ukudlala ngesivinini," luhlobo lokuqeqeshwa okuphuthumayo noma okusheshayo okungaphumelela ekuthuthukiseni isivinini sakho sokugijima nokukhuthazela.
Ukuhamba kwe-Fartlek kuhilela ukuhlukahluka kwejubane lakho phakathi nokugijima kwakho, ukushintsha phakathi kwamagceke okusheshayo kanye nokuhamba okuncane. Ngokungafani nokuqeqeshwa kwenkathi yendabuko okubandakanya izingxenye ezithile ezilinganiselwe noma ezilinganiselwe, i-fartleks ayilungiswa kakhulu.
Izikhathi zokuphumula emsebenzini zingase zisekelwe endleleni umzimba ozizwa ngayo. Ngokuqeqeshwa kwe-fartlek, ungazama ukuhamba nokukhuthazela, futhi ubone ukushintsha kwezinga.
Abagijimi abaningi, abaqalayo, bajabulela ukuqeqeshwa kwe-fartlek ngoba kuhilela umsebenzi wejubane. Kodwa kuguquguquka futhi akudingekile njengokuqeqeshwa kwesikhashana sendawo. Enye inzuzo yokuqeqeshwa kwe-fartlek ukuthi akudingeki kwenziwe kwithrekhi futhi ingenziwa kuzo zonke izinhlobo zezindawo, njengezindlela, imigwaqo, noma amagquma . Ukuqeqeshwa kwe-Fartlek kubeka ukucindezeleka okuncane kwisistimu yakho, ekugcineni kuholele ekuvinjeni okusheshayo futhi kuthuthukise umthamo wakho we- anaerobic .
Indlela Yokusebenzisa Ukusebenza Kwe-Fartlek
Ukwenza umsebenzi we-fartlek, zama ukwethula izikhathi ezimbalwa zezinga eliphakeme kangcono ekugijimeni kwakho okuvamile. Gcina ijubane elisheshayo lesikhamera esincane noma isikhathi, njengamamitha angu-200 noma amasekhondi angu-30. Izikhathi zingashintsha kulo lonke ukuvivinya umzimba, futhi ungasebenzisa ngisho nezimpawu zomgwaqo ezinjengezibuko zomgwaqo noma izigxobo zocingo ukuze ubhale izingxenye zakho.
Uma usuqedile ingxenye esheshayo, wehlisa ijubane lakho ukuya ngaphansi kwezinga lakho elijwayelekile lokugijima kuze kube yilapho usuphelile ngokugcwele futhi ukuphefumula kwakho kubuyele ekujwayelekile. Bese ubuyela ekusebenzeni ngezinga lakho elivamile, futhi ufake izikhathi eziningana okusheshayo ngokuhamba kwesikhathi.
Ukusebenza kwe-Sample Fartlek
Nansi ukuthi isampula yokuqalisa i-startner fartlek izobukeka kanjani:
- Iminithi e-10 efudumele ngokufudumala
- Iminithi elingu-1 ku (ijubane elisheshayo), imizuzu engu-2 ivaliwe (kulula), imizuzu emibili, iminithi elingu-1 ivaliwe
- Phinda uhlele izikhathi ezintathu kuya kwezi-4
- Iminithi engu-10 epholile phansi ngezinga elilula
Khumbula ukuthi ukuqeqeshwa kwe-fartlek kuhloswe ukuba kube mahhala-fomu futhi kumnandi. Uma uhlela i-timer, ukuqeqeshwa kwesikhashana nje. Cabanga ngamagqabhagqabha ekugijimeni kwakho okuzoholela kulolu hlobo lwephethini. Uma ugijima nomngani, cabanga ngokuhweba ekukhetheni izimpawu zokufaka izimpawu ukuze wengeze ukuhlukahluka okuningi emigqeni yakho ye-fartlek.
Ukusebenza kwe-Treadmill Fartlek
Uma ungafuni ukujabulela ijubane lakho lokudlala ngaphandle, ungenza umshini wokuzikhandla we- treadmill fartlek . Uma ubukela ithelevishini phakathi nesikhathi sakho sokunyathelisa, ungasebenzisa izimakethe njengesikhathi sokungena ku-sprint. Esikhathini sokuzivocavoca, ungenza umdlalo wawo futhi wenze i-sprint yakho lapho umuntu omusha efika noma evala umshini. Noma, mhlawumbe u-sprint ngenkathi uhlabelela izingoma kuhlu lwakho lokudlalwayo noma uma izingoma ezithile zidlala. Lokhu kungasiza ukukhulula isisindo sokukhwabanisa.
Enye yokuqapha ukuthi kuzodingeka usebenzise izinkinobho ku-treadmill yakho ukuze ukwandise futhi unciphise ijubane. Kungaba ukuhlakanipha ukusebenzisa isikhathi eside isikhathi ngasinye kwisigaba ngasinye ukuze uxhumane kancane nephaneli yokulawula.
> Imithombo:
> Bacon, A .; UCarter, uR .; Ogle, E. et al. "I-VO2max Training and High-Intensity Interval Training in Abantu: I-Meta-Analysis." PLoS One. 2013; 8 (9): e73182; I-DOI: 10.1371 / iphephandaba.pone.0073182.
> Kumar, P. "Imiphumela yokuqeqeshwa kwe-fartlek yokuthuthukisa ikhono lokukhuthazela phakathi kwabagijimi." Journal International of Physical Education, Ezemidlalo, kanye Nempilo. 2015; 2 (2): 291-293.