Uma ufuna ukuthola ngokushesha, ukwengeza imizamo ephakeme kakhulu, njengokuqeqeshwa kwe-sprint yamasekhondi angu-30, izokunika imiphumela emihle. Noma ubani ongenayo isikhathi sokuzivocavoca okude, okukhuthazayo kokuzivocavoca, kodwa ufuna izinzuzo ezifanayo noma ezingcono zenhliziyo, cabanga ngokusebenza kwe-sprint.
Nakuba izinyathelo eziningi zokuzivocavoca ziphakamisa imizuzu engamashumi ayisithupha yokuzivocavoca okulinganisela kathathu ngeviki, abantu abaningi abahluleka ukuthola ukuzivocavoca okuningi ngezizathu eziningi, kubandakanya ukungabi nesikhathi nokuntuleka kwemiphumela.
Uma ufushane ngesikhathi, kodwa ufuna ukuthuthukisa impilo yakho yezempilo kanye nesimo somzimba jikelele, ukusebenza kwe-sprint kungaba yisisombululo esiphelele. Ubufakazi bubonisa ukuthi ukusebenza okufishane, okunamandla okunamandla okuphuthumayo kuthuthukisa ikhono le-aerobic nokukhuthazela cishe ngesigamu isikhathi sokuzivocavoca kwendabuko.
Ucwaningo mayelana nokusebenza kwe-Sprint
Ukuqeqeshwa kwe-Sprint kuba yindlela evelele yokuqeqesha abalingani kanye nokuzivocavoca umzimba ngoba kusebenza. Ucwaningo lwamuva lwendlela yokuqeqesha nge-sprint nabashayeli bamabhayisikili kubonise imiphumela emikhulu yemisipha ngesikhathi esincane. Eqinisweni, ucwaningo oluthile oluthole ukuthi izikhathi eziyisithupha kuphela ezine-7 kuya kweziyisikhombisa zonke-izimpikane ezingamashumi amathathu nesikhombisa (ezinemizuzu emine yokubuyisela emkhatsini we-sprints) zingaba ngempumelelo ekuthuthukiseni ukuqina komzimba njengehora lokuzivocavoca kwezinga eliphakathi kwansuku zonke.
Izihloko ocwaningweni olulodwa zikhombisa ukwanda okukhulu kwamaphesenti angu-100 ekukhuthazeni amandla (kusukela kumaminithi angu-26 kuya kumaminithi angu-51) ngokuhambisana neqembu lokulawula elingabonisi ushintsho.
Kwesinye isifundo abacwaningi abafanayo, izifundo zithuthukise ukusebenza kwecala lokuhamba ngebhayisikili ngamaphesenti angu-10 emavikini amabili.
Kufana Nokuqeqeshwa Kwesikhashana
Lezi ziqu ezincane zokuzivocavoca okukhulu (okungafani nokuqeqeshwa kwesikhashana ) zithuthukisa impilo ye-muscle nokusebenza okufana namasonto amaningana okuqeqeshwa okujwayelekile okukhuthazela.
Imisipha yeqembu eliqeqeshwe futhi yabonisa ukwanda okukhulu kwe-citrate synthesis (i-citrate iyi-enzyme engummaki wekhono lamathambo lokusebenzisa i-oxygen).
Ezinye ezitholwe zibonise ukuthi ukuvivinya umzimba okufishane, okunamandla kakhulu kushisa amakholori amaningi ngaphezu kwesilinganiso esifanayo sokuzivivinya kwe-cardio-level level.
Indlela Yokwenziwa Kokusebenza Kwe-Second-Sprint Workout
Ukuzivocavoca okulandelayo kungenziwa ngenkathi kusebenza, ukubhukuda, ukugibela ibhayisikili, noma cishe noma yikuphi ukuvivinya umzimba .
- Ukuphepha . Ngoba lokhu kuyisisindo sokuqina okuphezulu kunconywa ukuthi uhlole nodokotela wakho futhi ubuyekeze i- PAR-Q ngaphambi kokuqala ukuqeqeshwa kwe-sprint.
- I-Basic Fitness . Kubalulekile futhi ukuthi ube nesisekelo esiqinile sempilo emisebenzini oyisebenzisayo ukuze usebenzise ama-sprints. Ukwakha isisekelo sempilo, landela ukubusa kwamaphesenti angu-10 , futhi kancane kancane ukwandise ivolumu yakho yokuqeqesha.
- I-Muscle Soreness . Ukuqalisa uhlelo lokusebenza lwe-sprint kungase kube nzima noma kubangele ukuphuza ukuphuza ubuhlungu be-muscle uma ungafundile kakhulu ngaphambi kwalokhu kuvivinya umzimba. Sincoma ukuthi sibe namaviki angaba ngu-3 ukuya kwangu-4 okuyisisekelo sempilo ngaphambi kokuqala.
- Ukufudumala . Ukulimala ngesikhathi sokuvuthwa okufutshane, okuphakeme kakhulu kokuzivocavoca kungenzeka uma ungakulungele ukufudumala.
Isinyathelo-nge-Isinyathelo sokusebenza se-Sprint
- Kuvame kangakanani ? Yenza isimiso sokuzikhandla se-sprint izikhathi ezintathu ngesonto nokuningi kokuphumula phakathi kokusebenza. Ngenxa yobukhulu balezi zisebenzi, abagijimi abaningi akufanele benze umsebenzi we-sprint izikhathi ezingaphezu kwesithathu ngesonto.
- Ukufudumala . Ngaphambi kwe-sprints, fudumala kahle ngokuzivocavoca okulula imizuzu emi-5-10. Yenza ukuzivocavoca okufanayo ozoyisebenzisa nge-sprints yakho.
- Sprint . Yenza i-sprint yakho yokuqala ngamaphesenti angaba ngu-60 max. Uma uzwa ubuhlungu obukhulu bomzimba noma ubuhlungu obuhlangene, buyela futhi uqhubeke nokufudumala.
- Buyisela . Thola imizuzu engu-2 ngokunciphisa ijubane elikhululekile, kodwa qhubeka uhamba. Lokhu kungaba ukugijima okulula noma ukuhamba, kuye ngokuthi ukuqina kwakho.
- Sprint . Yenza i-sprint yakho elandelayo ngamaphesenti angaba ngu-80 amaningi.
- Buyisela . Buyisela imizuzu engu-2.
- Sprint . Yenza okusele kwe-sprints yakho ngamaphesenti angu-100 max amandla noma imizamo yonke-out of imizuzwana 30. Kumele uzixoshe ku-max ngayinye.
- Buyisela . Thola imizuzu engu-2 kuya kwemi-4 ngemva kwe-sprint ngayinye ukuze uvumele izinga lakho lokuphefumula nenhliziyo lingasheshi kuze kube yilapho ungabamba ingxoxo ngaphandle kokukhipha.
- Phinda . Phinda isimiso se-sprint / sokutakula izikhathi ezingu-4-8 kuye ngokuthi izinga lakho nekhono lakho. Ngokuqala kokuzivocavoca kwakho, uzofuna ukuma ngezi-4 ezifakiwe. Kuhle. Zama ukwakha ku-8.
- Igoli lokusebenzela . Umgomo wukuthi wenze lokhu okuzikhandla kathathu emavikini amabili bese ubuyela kabili ngeviki ukugcinwa kwamasonto ayisithupha kuya kwangu-8 ngaphambi kokuthi ushintshe ukuqeqeshwa kwakho.
- Ukuphumula nokubuyiswa . Vumela okungenani ukuphumula kwezinsuku ezimbili kuya kokubili noma ukuqeqeshwa okulula phakathi kokusebenza kwe-sprint.
Uma uthanda imiphumela yakho, ungaqhubeka isikhathi eside. Kodwa kuwumqondo omuhle ukushintsha isimiso sakho njalo ezinyangeni ezimbalwa, futhi unyaka wonke. Lolu hlobo lokuzivocavoca lukhulu, futhi kungase kudingeke uthathe ikhefu bese wenza isikhathi eside sokusebenza kancane kancane. Zizwa ukhululekile ukushintsha isimiso njengoba uthanda; zibonele ukuthi yini okusebenza kahle kuwe.
Ukuqeqeshwa kwe-sprint kunika ithuba kulabo abangenaso isikhathi esiningi sokuzivocavoca, kodwa namanje, bafuna ukuthuthukisa uhlelo lwabo lwezinhliziyo. Ngenkathi lolu hlobo lokuqeqesha lufuna futhi lufuna izinga eliphakeme lokugqugquzela, kungaholela ekuthuthukiseni okukhulu esikhathini esifushane.
* Qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuqala lolu hlobo lwenqubo.
Imithombo:
UKirsten A. Burgomaster, uScott C. Hughes, uGeorge JF Heigenhauser, uSuzanne N. Bradwell noMartin J. Gibala. Izikhathi eziyisithupha zokuqeqesha isikhashana se-sprint zandisa ikhono lokuxhunywa kwe-muscle kanye nokukhuthazela komjikelezo kubantu. I-Journal of Physiology Applied, ngoFebhuwari 10, 2005;
I-Burgomaster KA, i-Heigenhauser GJ, iGibala MJ. Umphumela Wokuqeqeshwa Kwesikhashana Esikhathini Esifishane Sokuqeqeshwa Kwamasosha Omzimba Ama-Carbohydrate Metabolism Ngesikhathi Sokuzivocavoca Nokusebenza Kwesikhashana. I-Journal of Applied Physiology, ngoFebruwari 2006.