Ukuzivocavoca kwesikhathi eside futhi okunzima kuyinhlobo yokuqeqeshwa kwesikhashana esiphakeme (HIIT) esisiza ukwakha ukukhuthazela, ukwandise umkhawulo wakho we-anaerobic futhi ushise amakholori amaningi namafutha kokubili nangemva kokuzivocavoca kwakho.
Ekusebenzeni, uzoba nezikhathi eziningana zamaminithi angu-4 ephakeme lapho usebenza khona kuNqanaba 7-8 kulokhu okulinganiselwe ukulinganisa .
Kufanele usebenze kanzima, kodwa ukwazi ukusekela leli zinga emizuzu engu-4 ephelele. Phakathi kwalezi zikhathi, uzothola ukuphumula kwamaminithi angu-2 lapho uzokwenza khona ukunyakaza okulula kakhulu ukuze ululame.
Njengoba usuke ukhathele, kungase kudingeke ukuba unciphise noma unciphise ukwehlisa / ukumelana nokugcina izinga 7-8. Ungabi isigqila sezilungiselelo zakho, kodwa ushintshe ukuba uhlale ngaphakathi kwamazinga aphakanyisiwe.
Lokhu kuyisidingo esinzima kakhulu, ngakho-ke shintsha izikhathi ze-sprint njengoba kudingeka ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo. Ungenza lokhu kudlalwa kunoma imuphi umshini we-cardio (isethelwe kwimodi ye-manual) noma nganoma yimuphi umsebenzi wangaphandle njengokuhamba, ukugijima noma ukuhamba ngebhayisikili.
Lokhu kusebenza kungcono kakhulu kokuzivocavoca okuphakathi noma okuthuthukile futhi kungase kuthathe umkhuba ukuthola izilungiselelo ezifanele kokusebenza okuphakanyisiwe ngakunye okuphakanyisiwe.
Ukuphazamiseka okuphezulu kwe-Aerobic HIIT Workout
| Isikhathi | Intensity / Speed | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi. | Ukufudumala ngezinga elilula lokulinganisela | 4 - 5 |
| 4 iminithi. | Khulisa kancane ijubane lakho, uhambe futhi / noma ukumelana kuze kube yilapho usebenza ngesivinini esikhulu. Kufanele ube ngaphandle kwendawo yakho yokunethezeka nokuphefumula kanzima, kodwa ukwazi ukusekela leli zinga emaminithini angu-4 agcwele. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 2 iminithi. | Nciphisa ijubane ekuvinjeni okulula kakhulu ukubuyisela ngokugcwele | 3 - 4 |
| 4 iminithi. | Khulisa ijubane lakho, uhambe futhi / noma ukumelana uze usebenze ngejubane elikhulu. | 7 - 8 |
| 5 iminithi. | Yehlisa phansi ngezinga elilula kakhulu. | 3 - 4 |
| Inani: | Amaminithi angu-64 |
Amazinga okuthuthukiswa okuveziwe okwenza lokhu kusebenza
Izinga 3-4 yilapho ukhululekile, ukuphefumulela kancane kunzima kunokujwayelekile, mhlawumbe ukuthuma kancane, kodwa ukwazi ukuqhuba ingxoxo egcwele.
I-Level 7-8 yimizamo enamandla ongayigcina imizuzu engu-4 ephelele. Ungaphandle kwendawo yakho yokududuza, kodwa ungakwazi ukuqedela izikhathi.
Ukuqapha: Lokhu kuyindlela yokuzivocavoca okunamandla okungeke ifanele abaqalayo. Xhumana nodokotela wakho ngaphambi kokuba uqale uhlelo lokuzivocavoca.