Kukho imimandla emininzi kwimidlalo esetyenziselwa ukulahleka ngokukhawuleza. Ukuba kukho umnqweno wokufumana imiphumo emihle ngexesha elifutshane, khetha ukwenziwa koqeqesho olude, oluneenzuzo ezibalulekileyo.
Ukuqeqeshwa kwexesha - yintoni na?
Kulabo bafuna ukukhawuleza bathi ukuhlamba amanqatha kunye nokwenza umzimba wabo ube mnandi kwaye ulungele khona kukho imigaqo ekhethekileyo kwimidlalo. Ixesha lokuqeqeshwa liyinkimbinkimbi ebandakanya izigaba ezisezantsi zokulawula (i-anaerobic regime) kunye nomyinge ophantsi (ulawulo lwe-aerobic). Xa umntu esebenza ngezantya eziphantsi, ukufumana amandla umzimba uya kutshisa amafutha, kwaye xa ushintsho oluphezulu, i-carbohydrates isetyenziswe.
Ixesha lokuqeqeshwa kwamafutha atshisayo
Njengoko sele kukhankanywe, lolu hlobo loqeqesho luya kunciphisa umzimba, kwaye kunokwenzeka ngenxa yeenzuzo ezininzi. Ngenxa yokuchithwa komsebenzi onzulu kwaye onokulinganisela, iinkqubo zokuxiliswa komzimba zikhawuleza, kunye neemeko zentuthuko ziphucula, ezinceda ukuphucula ukukhululeka komzimba. Ukuze ufumane amandla, umzimba usebenzisa i-fat reserves kuphela, kwaye ingabi glycogen. Ukuqeqeshwa kwexesha eliphakamileyo kakhulu kunceda kwinkcitho yeekhalori, nangemva kweeklasi. Ukuze ufumane iziphumo, kufuneka usebenze kwisicwangciso esikhethekileyo.
- Ngenyanga yokuqala, yenza amandla, uhlawule ngokukodwa iteknoloji. Iintsuku ezimbini ze-cardio-loading zifakiwe, kwaye siqala nge-20 min. Ngoqeqesho oluhle lomzimba, qeqesha imizuzwana engama-30. ephakamileyo kunye nexesha elizolileyo.
- Ngenyanga yesibini, kuyimfuneko ukutshintsha amandla okusebenza kwaye kufuneka kwenziwe rhoqo kane ngeveki. Kufuneka uqeqeshe ngokwale cwangciso: umzuzu wokuzilolonga kakhulu, isigamu somzuzu we-cardio enzulu, imizuzu emithathu ye-cardio ngexesha elizolileyo, umzuzu wokuqeqeshwa kwamandla kwelinye iqela le-muscle njalo njalo.
- Ngenyanga yesithathu, kucetyiswa ukuba isebenzise i-protocol yeTata .
Ukuqeqeshwa kwexesha lokufunda ngokweendlela zeTata
Uqeqesho malunga ne-Tabata protocol luthandwa kakhulu, njengoko lunikeza iziphumo ezintle. Kuboniswe ukuba imizuzu emine. le mi sebenzi ilingana nemizuzu engama-45. eqhuba ngejubane eliphakathi. Uqeqesho lolo hlobo luquka ukusetyenziswa kwebhayisikili, kodwa unokuyifaka indawo ngokukhwela, ukuphala, ukuqhubela iinqwelo ze-ski kunye nokunye. Kwiiklasi, khetha iindlela zokuzibandakanya ezibandakanya izihlunu ezininzi: i-push-ups, squats, jumps, twists, pull-ups nabanye. I-interval training training Tabata idlula ngokuhambelana nomzekelo othile:
- Ukufudumala okufudumeleyo, okuyimitha emihlanu.
- Izijikelezo ezisibhozo zoqeqesho oluphakamileyo, oludlulileyo imizuzu engama-4. Ixesha ngalinye liphela imizuzwana engama-20. kunye nokuphazamiseka kwemizuzwana eyi-10.
- Ngamandla amaninzi, i-pulse kufuneka ibe ngu-60-85% yexabiso elivumelekileyo. Ngethuba lokuphumla inani lehla liya kwi-40-60%.
Ixesha lokuqeqeshwa kwibhayisikili yokumisa
Imiphumo emihle kwinkqubo yokulahlekelwa isisindo inokufumaneka xa usebenza kwibhayisikili ehleliweyo, apho unokubeka khona iindlela ezahlukeneyo. Ukuchaswa kufuneka kukhethwe ngabanye, ngokuqwalasela zabo izibonakaliso zomzimba. Iqiniso lokuba imo ikhethiweyo ngokuchanekileyo iya kubonisa ukuva okutshatyalaliswayo okuza kubonakala kwiimisipha emva kokukhwela emva kwemizuzu engama-20. kwisantya se-30 km / h. Ubunzima bubonisa ukugqithiswa kwemitha yokuvumela umbane. Indlela yokuqeqeshwa kwexesha elibandakanya ukuthotyelwa kwemithetho emininzi:
- Ubude be sifundo ngu-20-30 imizuzu.
- Ngeveki kubalulekile ukuqhuba ukuqeqeshwa kathathu.
- Qinisekisa ukuba wenze umsebenzi wokuqhuba umsebenzi, apho usebenza khona imizuzu eyi-10. kwisantya se-20 km / h.
- Imodi eyintloko ibonisa ukuqhuba iiskrini ezili-10 kule mode: imizuzwana engama-30. ukuguqula iipedals kwisantya esiphezulu kunye nomlinganiselo ofanayo nomsebenzi kwi-20 km / h.
- Ukubuyisela ukuphefumla, sebenzisa imizuzu emi-5. kwi-10-15 km / h.
Ixesha lokuqeqeshwa kwi-treadmill
Ukuqhuma kuthathwa njengento ebonakalayo eyona nto ibaluleke kakhulu ekusebenzeni umzimba, eyanceda ukunciphisa umzimba, ukuvelisa izihlunu kunye nokuphucula imeko yonke yomzimba nomzimba. Isisombululo esifanelekileyo kwabo bafuna ukufumana umphumo wokukhawuleza ukuqeqeshwa kwexesha elikwinqanaba lokuhamba. Okokuqala, ukubala i-pulse yakho ephezulu, ukukhupha iminyaka yobudala ukusuka kwi-220. Kufuneka uqeqeshe kwixabiso le-pulse elingama-65-85% lobuninzi.
Ukuze ufumane umphumo, udinga ubungakanani bexesha kunye nesantya esiphezulu ukukhetha ngokukhethekileyo ngamnye kunye nokulungelelana kunye nomqeqeshi okanye ugqirha. Ngezantsi umzekelo wendlela yokufundisa ngexesha elikwi-treadmill, apho i-ION ngumlinganiselo wokulinganisela umthwalo, unokujonga. Ukumisela izinga le-voltage, isalathisi se-10 sisetyenzisiweyo, apho i-0 yindawo ye-quiescent kunye ne-10.
Ixesha lokuqeqeshwa kwiphephandaba
Khetha isikhokelo esinikezelwe ngabantu abafuna ukuba nesisu esisisigxina ngesiphumo esihle ngaphandle kokunqatha amanoni. I-interval training training loss loss should be held twice a week for beginners, kwaye ke, kufuneka ungeze esinye isifundo. Qiniseka ukuba wenze ukufudumala ukufudumala umzimba, umzekelo, ukusebenzisa i-slope, usebenza endaweni, uguqula unyawo kunye njalo. Kucetyiswa ukuba wakhe isifundo ngale ndlela elandelayo:
- Umzimba wobuchule, umzekelo, ukuguqula umgca ophezulu;
- I-Cardio yokuzivocavoca - isebenza kwindawo ephumayo;
- i-cardio yokuzivocavoca - ukuxhuma ngokuphakamisa phezulu imilenze;
- Ukusebenza ngamandla - ukuguqula umshicileli ophantsi;
- i-cardio exhalation-ukuxumla ekugxineni kwamanga;
- ukuvuthwa kwe-cardio - inyawo kunye nemilenze;
- ukusetyenziswa kwamandla - ukuguquka kwe-oblique;
- ukuvuthwa kwe-cardio
- i-cardio exercises - ihamba ngeenguqu eziguqukayo zemilenze.
Ixesha lokuqeqeshwa - ingozi
Ekubeni lolu lathiso kwimidlalo lubonisa umthwalo onzima wokusebenza, kuyimfuneko ukuqwalasela iingqinisiso ezikhoyo. Awukwazi ukujongana nabantu abaneengxaki zesifo senhliziyo kunye nezifo ezingapheliyo. Ixesha lokuqeqeshwa kwezemidlalo liyaphikiswa kubantu abatsha kwimidlalo, kuba umthwalo onzima unokuba yingozi kubo. Ukunyangwa ngokungenakulungiswa kwonyango kunokukhokelela kwiinkalo zempilo ezahlukileyo, ngoko ke, jongana neeklasi ngendlela efanelekileyo kakhulu.