Ukuba uthatha isigqibo sokunciphisa umzimba , into elula kakhulu ongayenza kukuba uhambehamba ekuseni ukuhamba kweminye imizuzu eyi-10-15. Emva koko, kungcono kunanto? Ukongezelela, awudingi kakhulu, ngoko ke, amathanga amancinci, amathanga, cindezela, imilenze, izandla, njl. qinisa. Ukugijima kangangokuba isiqingatha sonyaka, abaninzi bayaqonda ukuba abazange batshintshe iifom zabo. Umbuzo kukuba: kutheni?
Lo mbuzo ungaphendulwa ngumgqirha. Kwaye ukuba akufumaneki, siya kuzama ukuchazela inyaniso: indlela yokuqhuba ukulahlekelwa isisindo.
Masiqale ngemizuzu engama-60 ...
Emzimbeni, amandla agcinwa ngeendlela ezimbini - i-glycogen (umthombo onamandla wokugaya amanzi) kunye namafutha (phambi kwayo, iingalo ze-catabolism zifikelela kwindawo yokugqibela). Ngokuqinisekileyo, kukho iiprotheni (ezo zihlunu), zichongwe kakhulu kune-glycogen, kodwa zingcono kunamafutha. Ngoko ke, ukuba akukho glycogen, umzimba ovuyiswayo unemisipha yakho kunamafutha.
Xa uhamba imizuzu eyi-10 ukuya kwe-20, umzimba udla i-glycogen, ungakhathazeki nantoni na. Uphumla, i-glycogen ibuyiselwa. I-metabolism isenza i-40 ukuya kwi-50 imizuzu. Emva koko, yonke indawo yokugcina iglycogen iphelile.
Amafutha ahlukana ngokukhawuleza, umzimba awukwazi ukuthatha ingozi kwaye ujongane nokusebenza kwawo, kuba ngaphandle kokunikezelwa rhoqo kwe-glycogen kuyatshisa. Ngako oko, izihlunu ezilula ukuzila.
Oku kwenzeka xa ufuna ngokwenene ukunciphisa umzimba kwaye usebenzise imizuzu engama-60 okanye ngaphezulu.
Masiqhube iikhilomitha ezilikhulu
Ngoko, umbuzo wendlela yokuqhuba ukulahlekelwa isisindo, usaphila. Kodwa wena, ngoku ngoku uyayazi indlela ongayi kuqhuba ngayo.
Ngoko ke unamawaka amangaki omele ugijime ukuze ulahlekelwe isisindo ngokusebenza malunga neemitha ezili-100 kwi tempo ephezulu? Kwabo bafuna ukunciphisa ubunzima, i-run interval idalwe.
Okokuqala uhamba ngamamitha angama-100 ukuba ugqoke, yi-sprint kwisantya esiphezulu. Ukuqhubela phambili - iimitha ezili-100 kumanyathelo kunye neemitha eziyi-100 kunye nejog. Inyani kukuba akubalulekanga ukuba kusebenze kangakanani, kodwa njani ukuqhuba ukulahlekelwa isisindo.
Ngoko, ngexesha le-sprint, umzimba kuphela kwi-100 m imitha yonke into ayayiyifumana kwimigangatho engama-40 yokugijima. Emva koko, ngexesha lokubuyiselwa kwamanyathelo, ukwahlula amanqatha ukuzalisa igricogen reserve. Kwaye ekugqibeleni kwe-100-meter jog, ubuyisela umlinganiselo we-glycogen kwaye ngokukhawuleza uyayisebenzisa, ngokuqhubeka ukuhlukana
I-fat is aphule phantsi kweoli echanekileyo, kungekhona iiprotheni, kuba ngaphakathi kwethu indawo efanelekileyo ye-lipid metabolism yenziwa. Uninzi lwe-oksijini kunye negazi elininzi eliye lafikelela kwiiseli ezinamafutha kuyisitshixo sokuhlula amafutha.
Kwaye enye into ebalulekileyo: xa kulunge ukugijima ukulahlekelwa isisindo. Ngentsasa, isitoreji sethu se-glycogen sisebenza ngokusondeleyo, kuba ephupheni sisebenzisa amandla.
Ngoko ke, kusasa, ukhawuleza kunokuba naluphi na ixesha lusuku, qalisa ukugaya izithambiso zakho zeoli.
Lo msebenzi kufuneka uqhutywe ama-2 ngeveki imizuzu engama-30.