Ukusebenza kokuqeqeshwa okuhamba kwesikhathi kusiza ukwakha ukuqina komzimba
Ukuqeqeshwa kwesikhashana sekusetshenziswe ngabadlali iminyaka eminingi yokwakha imfanelo. Ukuqeqeshwa kwesikhashana kubandakanya ukuhamba okusheshayo, okuphakeme kakhulu kwejubane, ngezinyathelo eziphuthumayo, zokutakula, eziphindaphindiwe ngesikhathi sokuzivocavoca eyodwa. Indlela yokuqala yokuqeqeshwa kwesikhashana, "iFartlek" (igama lesiSweden elisho 'ijubane lokudlala') laliyinto engavamile futhi engahleleki. Umgijimi wayezomane ethule futhi anciphise ijubane lakhe ngentando.
Namuhla, abagijimi basebenzise ukuqeqeshwa kokuqeqeshwa kwesikhashana okuhlelekile kanye ne- HIT (UkuQinisekisa Okuphezulu) ukuze bakhe isivinini nokukhuthazela. Lokhu kuhluka kokuqeqeshwa kwesikhashana kanye nomsebenzi wejubane kungaba isimiso esilula noma esiyinkimbinkimbi, kodwa izinto eziyisisekelo ziyafana nokuqeqeshwa kwangempela kwe- fartlek .
Sibutsetelo
Ukuqeqeshwa kwesikhashana kwakhelwe ekushintsheni ukuhamba okusheshayo, okuphakama okukhulu kwejubane ngezigaba ezihamba kancane, zokutakula kulo lonke umsebenzi owodwa. Ukuqeqeshwa kwesikhashana kungaba ukuqeqeshwa okunamandla kakhulu nokuhlelekile okwenzelwe umdlali osuselwa emdlalweni wakhe, umcimbi kanye nezinga lamanje lamanzi. Ukuzivocavoca kwesikhashana kungahle kwenzelwe ukususelwa emiphumeleni yokuhlolwa kwe- anaerobic threshold (AT) ehlanganisa ukulinganisa i-blood-lactate yomdlali ngesikhathi sokuzivocavoca okukhulu.
Indlela Esebenza ngayo
Ukuqeqeshwa kwesikhathi sokusebenza kusebenza kokubili uhlelo lwe-aerobic kanye ne- anaerobic . Phakathi nemizamo ephakeme kakhulu, uhlelo lwe-anaerobic lusebentisa amandla agcinwe emisipha (glycogen) ngemisebenzi emifushane yomsebenzi.
I-Anaerobic metabolism isebenza ngaphandle kwe-oxygen, kodwa umkhiqizo owenziwe yi- lactic acid . Njengoba i-lactic acid yakha, lo mdlali uthola isikweletu se-oksijeni, futhi phakathi nesigaba sokuphumula lapho inhliziyo namaphaphu basebenza ndawonye ukuze "babuyisele" lesi sikweletu se-oxygen bese bephula i-lactic acid. Kulesi sigaba ukuthi uhlelo lwe-aerobic lusebenzisa oksijeni ukuguqula ama-carbohydrate agcinwe amandla.
Kucatshangwa ngokuthi ngokwenza izikhathi eziphakeme kakhulu ezikhiqiza i-lactic acid ngesikhathi sokuzijwayeza, umzimba ulungisa futhi ushise i-lactic acid ngendlela ephumelelayo ngesikhathi sokuvivinya umzimba. Lokhu kusho ukuthi abagijimi bangazivocavoca ngezinga eliphakeme isikhathi eside ngaphambi kokuba ukukhathala noma ubuhlungu bubaphuza.
Izinzuzo
Ukuqeqeshwa kwesikhathi kuhambisana nesimiso sokujwayela . Ukuqeqeshwa ukuhamba kwesikhathi kubangela izinguquko eziningi zomzimba kuhlanganise nokwanda kwenzuzo ye-cardiovascular (ikhono lokuhambisa oksijeni emisipha yokusebenza) kanye nokubekezelelana okukhulu ekwakheni i-lactic acid. Lezi zinguquko ziholela ekusebenzeni ngcono, isivinini esikhulu nokukhuthazela.
Ukuqeqeshwa kwesikhashana nakho kusiza ukugwema ukulimala okuhlobene nokuphindaphindiwe okuphindaphindiwe, okujwayelekile kubantu abagijimi bokukhuthazela . Izikhathi zivumela futhi ukuba umdlali akhulise ukuqeqeshwa ngaphandle kokweqa noma ukushisa. Ukwengeza izikhathi esimisweni sokuzivocavoca kuyindlela enhle engeza ukuqeqesha okuphambene nomsebenzi wokuzivocavoca.
Ukuqeqeshwa Kwesikhashana Kuvutha Amakholori Angaphezulu
Ngokusho kwe-American College of Sports Medicine, ama-calories amaningi atshiswa ngokuzivocavoca okufushane, okunamandla kakhulu . Uma ubala ama-calorie ashise, ukuzivocavoca kakhulu okufana nezikhathi kungcono kunokusebenzisa isikhathi eside, ukukhuthazela kokuzivocavoca, kepha ungakhokha intengo.
Kunezingozi ezivela ekuqeqeshweni okuphakeme kakhulu, ngakho-ke kubalulekile ukwazi kokubili izinzuzo nezingozi zokuqeqesha okukhulu .
Imizila yokusebenza
Ukwakha isimiso sokuqeqeshwa kwesikhashana esifanele kungaba yinkimbinkimbi noma engavamile. Abagijimi be-Elite bangase bahambe ekwenzeni i- sports lab lab ukuze babe ne-blood lactate futhi basebenzise ukuhlolwa kwe-metabolism eyenziwe ukuze banqume isimiso esihle sokuqeqesha isikhashana. Ngakolunye uhlangothi lomkhakha, ungasebenzisa ukuqeqeshwa kwesikhashana "sokudlala ngokushesha" (fartlek). Ngalesi simiso, mane unake indlela ozizwa ngayo bese usetha amandla akho nobude ngokufanele.
Uma ufuna into ehleleke kakhulu, ungasebenzisa isimiso sokuqeqeshwa sokuqeqeshwa okuyisisekelo sesikhathi sokuqala .
Khumbula ukuthi ukuqeqeshwa kwesikhashana kuyadingeka kakhulu enhliziyweni, emaphashini nasemisipha, futhi kubalulekile ukuthi ube nokulungile kudokotela wakho ngaphambi kokuba uqale ukuqeqeshwa kwesikhashana. Kumele futhi ube nesisekelo esiqinile sokuqina komzimba we-aerobic ngaphambi kokwenza ukuqeqeshwa okunamandla okukhulu kwanoma yiluphi uhlobo.
Abaqalayo kufanele baqale ngezikhathi ezincane (ngaphansi kwamasekhondi angu-30), ukuphinda okuncane nokuphumula okuningi. Abadlali be-Elite bangakwazi ukuphakama, isikhathi nesikhathi sokuqeqeshwa. Bambalwa abagijimi bazuzwa ngokwenza izikhathi ezingaphezu kwesigidi ngesonto.
Amathiphu okuphepha
- Ukufudumala ngaphambi kokuqala isikhathi
- Hlola isimo samanje futhi ubeke imigomo yokuqeqesha esekusemandleni akho
- Qala kancane. (isibonelo: hamba 2 amaminithi / ugijime amaminithi angu-2) Ngokuvamile, izikhathi ezinde zihlinzeka ngemiphumela engcono
- Gcina ijubane eliqinile, kodwa eliyinselele kulo lonke isikhathi
- Yakha inani lokuphindaphinda ngokuhamba kwesikhathi
- Letha inhliziyo yakho phansi kuze kube yi-100-110 bpm ngesikhathi sokuphumula
- Ukuthuthukisa, ukwandisa amandla noma ubude, kodwa hhayi kokubili ngesikhathi esisodwa
- Yenza noma yiziphi izinguquko kancane kancane esikhathini esithile
- Tshayela endaweni ebushelelezi, eqondile ukuze uqinisekise ngisho nomzamo
- Ungasebenzisa futhi ukuqeqeshwa kwesifunda njengendlela yokuqeqeshwa kwesikhashana
Ukusebenza Okuqeqeshelwa Okuphakathi Okuphakathi
Ungashintsha umsebenzi wakho nezikhathi zokutakula ngokusekelwe emigomweni yakho. Izinguquko ezine ongasebenzisa uma udala uhlelo lwakho lokuqeqeshwa kwesikhashana zifaka:
- Isisindo (isivinini) sokusebenza kwesikhathi
- Isikhathi (ibanga noma isikhathi) sesikhathi sokusebenza
- Isikhathi sokuphumula noma isikhathi sokutakula
- Inombolo yokuphindaphinda kwesinye isikhathi
Ukusebenza Okuvamile
- I-Stair Running
- I-Plyometrics
- Uhlelo lwePlyometric for Prevention Prevention
- Izikhwama ezingu-30 Zesibili Sprint Drills
- I-Boot Camp Workouts
- Ama-drill Speed
- Ukuqeqeshwa Ukuzivocavoca Okuqhumayo
- I-Agility Drills
- Ukugijima kokugijima
- I-Tuck ihamba
- I-Jump Rope Workouts
Kunconywa ukuba uthintane nomqeqeshi wezemidlalo, umqeqeshi noma umqeqeshi womuntu siqu ngaphambi kokuklama uhlelo lokuqeqeshwa kwesikhashana.
Imithombo:
I-ACSM Fit Society Page. I-American College of Sports Medicine [www.acsm.org] Ubusika 2009-2010.
Hoyt, Trey. Izinzuzo ze-squelet muscle zokuqeqeshwa ukukhuthazela: ukuguquguquka kwe-mitochondrial. I-American Medical Athletic Association Journal, Fall 2009.
Roels, et al. Imiphumela yokuqeqeshwa kwe-Hypoxic Interval ekusebenzeni kwebhayisikili. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. Januwari 2005.