Beat beatreadreading isithukuthezi ngalokhu ukuzijabulisa nokuzilibazisa okusheshayo
I-Fartlek , okusho ukuthi "ukudlala ngesivinini" ngesiSweden, ifomu elingavumelwanga lokuqeqeshwa ngokomzimba lapho udlala khona ngejubane nokuqina komsebenzi. Ngenkathi leli gama livame ukuhlotshaniswa nama-rollreader kanye nokuhamba kude kude, kuyindlela engasetshenziswa nanoma yiluphi uhlobo lokuzivocavoca okuqhubekayo, kufaka phakathi imishini yokudonsa kanye nemishini.
Kuye ngezinga lakho lokuzivocavoca, ukuqeqeshwa kwe-fartlek kungase kuhambisane nokusebenza nge-sprinting noma ukuhamba ngokugijima. Okushiwo, okuyingxenye, ukuqeda ukuzithokozisa kwemisebenzi yesitayela sokubhala ngezinyawo ngokukunikeza izindlela zokushintsha ukuqeqeshwa ngokusekelwe ekuhlosweni kokuzibekela.
Isibonelo, uma ubukela i-TV esiteji sokunyathelisa e-gym, ungase uthathe isinqumo sokugijima ngesikhathi se-TV show kanye ne-sprint ngezikhangiso. Noma, uma ungaphandle, ungasebenzisa izigxobo zokukhanya njengezimpawu kanye nogijimi phakathi kokuqala, ugijime phakathi kwesibili, igogi phakathi kweyesithathu, ne-sprint phakathi kweyesine.
Izinzuzo zokuqeqeshwa kweFartlek
Ukushintsha okuguquguqukayo nokuqhubekayo kokuqeqeshwa kwe-fartlek kunikezela izinzuzo kokubili ngokufaneleka komzimba we- aerobic ne- anaerobic . Ngaphezu kwalokho, kukukhipha ngaphandle kwe-"hamster wheel" engqondweni lapho umshini noma i-timer inquma ukuhamba nokuqina.
Futhi, ngokungafani nokuqeqeshwa kwesifunda nesikhathi sokuhamba okuhambayo okujwayelekile, imvelo engaqinisekisiwe ye-fartlek ikuvumela ukuba uhlele imigomo yakho ngokusekelwe ukuthi ungakanani inselele noma ngabe ufuna ukuziphikisa ngalolo suku.
Nge-fartlek, uvame ukuba "okwamanje" ekuqeqeshweni kwakho futhi kungenakwenzeka ukuba ungene noma uhlale unesimo esifanayo / nesimo somzimba.
I-Sample Fartlek Treadmill Workout
Nakuba ukuqeqeshwa kwe-fartlek kungase kubonakale kuyindlela elula yokuphuma kubantu abangathandi ukuziphoqa, musa ukuphutha leli gama elithi "elingakhiwa" ngokungenhloso.
Ngaphambi kokuqala noma iyiphi i-fartlek yokuzivocavoca uzibeke umgomo ngokuhamba kwesikhathi noma ibanga kanye necebo ukuthi uzoshintsha kanjani ijubane noma amandla.
Isibonelo esilandelayo yi-Workout elandelayo yokuqeqeshwa komshini eyenzelwe uMike Simon, umqeqeshi womuntu siqu oqinisekisiwe we-NSCA kanye nomqeqeshi womhlaba ohamba phambili / umkhondo kanye nomqeqeshi wendawo aseWestchester, eNew York. Ibanga kanye nesivinini kungcono kubagijimi abaphakathi, kodwa ungashintsha ukuvinjelwa ngokusekelwe ezingeni lakho elisebenzayo.
- Ukufudumala, ukuhamba noma ukuhamba kancane imizuzu emihlanu emahoreni angu-3.5 ngehora lesishiyagalolunye.
- Okulandelayo, sebenzela amakhilomitha ayisithupha ngehora ngamaphesenti owodwa.
- Ngaphandle kokushintsha ukugxila, phumula ukuphumula isivinini sakho ukuya emayela amahlanu ngehora imizuzu emithathu.
- Ngomsebenzi osemisiwe, usheshe uphele ngamamitha angu-6.8 ngehora imizuzwana engu-30.
- Yiba nokunye ukuphumula okubekiwe, godu ngamakhilomitha amahlanu ngehora imizuzu emithathu.
- Qhubeka le ijubane, ugijimela imizuzwana engu-30 futhi uhambe kancane imizuzu emithathu, uze ufinyelele kumaminithi angu-25.
- Manje ugijime ngamamayela owodwa owodwa ngamamayela ayisithupha ngehora.
- Okokugcina, phumula phansi ngokugijima kancane ngamakhilomitha angu-3.5 ngehora ngamaphesenti ayisihlanu kuya kwangu-7.
Ngemuva kokugcina kwakho, qedela ngezinye izintambo noma i- yoga poses .
Izwi elivela
Iphuzu lokuqeqeshwa kwe-fartlek akumele uhlele isimiso sakho futhi unamathele kuso.
Eqinisweni, akufanele kube ngomsebenzi nhlobo. Kufanele uqale ngokuzivocavoca okuyisisekelo futhi uhlose ukulungisa ijubane, isikhathi, ibanga, noma uhambe uma uzizwa ungaphansi kwezingqinamba.
Abanye abantu bazothatha indlela enembile futhi balethe amasethi ahlukene womculo olayishiwe izinsuku lapho besesimweni sokuqeqeshwa okugcwele noma abanye uma bekhona engqondweni yezinkinga. Ekugcineni, i-fartlek iyinselele ngokuzilimaza, ukuzijabulisa nokugcina izinto ezintsha.
> 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.