Ukuqeqeshwa kwe-interval sekuyisikhathi sokuhamba emsebenzini eminyakeni yamuva njengoba ochwepheshe bathole ukuthi kuyindlela ephumelelayo futhi ephumelelayo yokuqeqesha. Iyindlela enhle kakhulu yokushisa ama-khalori amaningi, ukwakha ukukhuthazela masinyane futhi wenze ukwenza okuthakazelisayo okuthakazelisayo ngoba ushintsha izivivinyo eziphakeme kakhulu nezikhathi zokutakula.
Izinzuzo Zokuqeqeshwa Kwesikhashana
Nakuba ukuqeqeshwa kwe-cardio esebenzayo kunendawo yabo, ukuqeqeshwa kwesikhashana kubonakala kuyindlela ephumelelayo yokuqeqesha.
Ukusebenza ezingeni elingakhululekile, ngisho namasekhondi angu-30-60 nje kuphela, ubeka umzimba wakho ube yimodi evuthayo yekhalori ukuze ube nokusebenza okufutshane okukunika ingoma encane kakhulu ebhakeni lakho.
Izinzuzo ezimbalwa nje zihlanganisa:
- Ishisa amakholori amaningi - Uma usebenza kanzima, ama-calories angaphezu kokushisa kwakho konke, nokunye uma umgomo wakho ukulahlekelwa isisindo .
- Ukwandisa ukukhuthazela ngokushesha - Ukusebenza ezingeni eliphakeme, ngisho nangesikhathi esifushane, kwandisa ukukhuthazela kwakho. Uzothola okunye okusebenzayo okuthola kulula ngenxa yokusebenza kwesikhathi sakho.
- Ukwandisa i- afterburn yakho - Uma uphuma ngempela, umzimba wakho uzoshisa ama-khalori amaningi isikhathi esithile ngemuva kokuzivocavoca kwakho ukubuyisela umzimba wakho esimweni saso sokuqala.
- Yengeza ezinye ezihlukahlukene ekusebenziseni kwakho - Uma uvame ukukwenza into efanayo ngaso sonke isikhathi, ijubane elifanayo kanye nezinga elifanayo lokuqina, ukuqeqeshwa kwesikhashana kungangeza umoya womoya omusha ekusebenzeni kwakho futhi, ngenxa yokuthi kunezindlela ezihlukahlukene kakhulu, wena Ungashintsha njalo ngesonto uma uthanda.
- Isikhathi esiningi esiphuthumayo - Ngokuzivocavoca, okusebenza kanzima, kufushane ukusebenza kwakho kuzoba njalo. Kungenzeka ukuthi uthole ukuqeqeshwa okukhulu kwe-cardio kumaminithi angu-20 noma angu-30 ngokuqeqeshwa kwesikhashana, okushiye isikhathi esengeziwe sezinye izinto empilweni yakho.
Izinhlobo Zokuqeqeshwa Kwesikhashana
Okuhle ngokuqeqeshwa kwesikhashana kungukuthi unezinhlobonhlobo zezinketho ongakhetha ngazo, konke okufaka izimpendulo ezihlukene kuye ngokuthi yini oyikhethayo.
Okunye okukhethwa kukho:
- Izinkathi ezilinganiselwe zomsebenzi - Okukhethwa kukho okulodwa kuyinkathi yokulinganisa yomsebenzi okulandelwe izikhathi zokuphumula. Isibonelo singaba ngomzuzu owodwa wokusebenza okuphezulu (njenge-sprint), kulandelwa imizuzu emibili yokuzivocavoca okuphansi (isib. Ukuhamba) nokushintshana izikhathi eziningana imizuzu engu-15-30.
- Ukulinganisela kokusebenza kokuphumula okuqhubekayo - Manje, ngalokhu, ukuqhuma komzimba kwakho kunesikhathi eside kunesikhathi sakho sokutakula, uthi imizuzwana engu-30 yomsebenzi ilandelwe umzuzu wokuphumula. Lokhu kuyindlela enhle uma uqala noma ufuna ukuphuma konke kulezo zikhathi ezimfushane.
- Isilinganiso esimfushane sokusebenza-sokuphumula - Lapha unganciphisa okunye futhi ukhulise umsebenzi, ubukhulu bokuzivocavoca ezithuthukile noma uma ufuna ngempela ukushisa ama-khalori amaningi futhi wakha ukukhuthazela.
- Izikhathi ze-Anaerobic - Enye indlela ukuklama ngezikhathi zakho ezungeze izinga lokuqina. Izikhathi ze-Anaerobic yizikhathi ezinzima kakhulu ongakhetha ngazo. Igama ngokwayo lisho ngaphandle kwe-oksijeni, okusho ukuthi usebenza kanzima kangaka, amazinga akho oksijini akakwazi ukuqhubeka. Lokhu kufanele kube ngezinga le-9 kulesi Shadi Lokuthuthukiswa Ebonakalayo . Lolu hlobo lokuqeqesha aluyona labaqalayo, Yebo, kodwa lukhulu kakhulu kubaqeqeshi abahamba phambili abafuna ukuqeqeshwa okuphakeme kakhulu kwesikhashana .
- Izikhathi ze-aerobic - Ngokungafani nezikhathi ze-anaerobic, ukuhamba kwe-aerobic kukugcina ngamandla okulinganisela kunokuba uhambe ngokushesha. Ungakwazi ukwenza lezi zikhathi ngezikhathi ezinde, okwenza lokhu kube indawo enhle ukuqala kwaWabasaqalayo abangakulungeli umsebenzi wonke.
- Izikhathi zomsebenzi ezingenakulinganiswa - Ungenza futhi izikhathi ezingalinganiswa noma fartleks. Isibonelo, uma ungaphandle, ungagijima noma uqhubekele kwenye into ebangeni bese uhamba kancane ukuze uphinde ululame, uphinde uphinde uphinde uphinde uzizwe uphumule. Lokhu kukunika ukulawula okugcwele ukuthi usebenza kanzima futhi uphansi kangakanani
Ukuqapha
Khumbula ukuthi, uma usebenza kahle kakhulu, ufuna ukwenza ukuqeqeshwa kwesikhashana mayelana nezinsuku ezingu-2 zokungahambisani neviki.
Umzimba wakho udinga ukuphumula nokubuyiselwa ngemuva kokusebenza kanzima kanzima, ngakho-ke awufuni wonke umshini wokudlala ube ngumbulali.
Empeleni, kuwumqondo omuhle ukusebenza kulezi zinhlobo ezahlukene zokusebenza ngezikhathi zonke ngesonto. Isibonelo, ungase uqale ngesonto ngokuzivocavoca kwezinga eliphezulu , bese wenza umqeqeshi wokuvinjwa kwe-aerobic ngaphezulu ngosuku olulandelayo. Ukusebenza kwakho okuphezulu kufanele kube mfushane ngenkathi ungahamba isikhathi eside ngokusebenza okuningi kwe-aerobic.