Ukuba uzama ukuhlakulela ukunyamezela, ukuqinisa inkqubo ye-cardiovascular system kunye nokulahla ubunzima obukhulu, ukuhamba kwexesha eliya kuqinisekisa ukuba ufikelele ngokukhawuleza zonke ezi njongo. Isitshixo salo sibhekiselele ekutshintsheni imirhumo yokulayisha. Ixesha elilodwa lexesha ugijima kwiqondo elizolileyo, elilandelayo - kwimodi ekhawulezileyo emkhawulweni wesantya sakho.
Ikhefu ligijime ukulahleka kwesisindo
Le cardio isebenza kakhulu ngokutshisa ioli, kwaye inokwenziwa kwisitalato, ukuba imozulu ivumela. I-interval training in thereadreader in club yezempilo ayinakusebenza ngaphantsi. Kukho iintlobo ezininzi zexesha lokusebenza:
- ikhefu leprint;
- kuqhutywa ngokuphindaphindiweyo;
- itempo eqhubayo.
I-interval sprint ikhula ngokunyamezela kwaye inceda ukuphucula ukusebenza kwayo ngesivinini. Umgama wonke uhlukaniswe ngamacandelo, ezinye zazo zihamba ngokukhawuleza, kwaye inxalenye emkhawulweni wamandla ayo. Ubungakanani bamagqabantshintshi anqumle kuwe, okokuqala unokuba ngumgama omfutshane weemitha eziyi-100-200. Kancinci ukunyusa ubude babo. Kuqeqesho lwama-classical, umgama ungafikelela kwiikhilomitha ezimbini. Inombolo yokuphindaphinda ikwahlulelwa neemvakalelo zakho.
Ukuphinda kuqhutywe ukusebenza kuyahlukahluka ukuba kusetyenziswe umgama omde weekhilomitha ezi-1-4. Icandelo kufuneka liqhutywe lonke ixesha. Emva kwelo xesha linikezelwa ukubuyisela ukuphefumula kunye nesingqumbo senhliziyo ukuya kuma-beat beatswana nge-120 ngomzuzu. Emva kokuphumla umgama uphinde unqotshwe kwindlela yokukhawuleza.
Kwaye, ekugqibeleni, itempo iyasebenza. Le ndlela yokuqeqeshwa kwexesha isekelwe ekunqobeni iinqununu ezinkulu malunga nesantya esiphezulu, ngelixa ngalinye kwisigaba esilandelayo "isantya esiphezulu" umthwalo unyuka kwaye kufuneka uzame ukuyidlulisela ngokukhawuleza kunokudlulileyo. Phakathi, banike ithuba lokuphumla. Le ngenye yezona ndlela zinomdla kakhulu, kodwa ezinempumelelo zokuphucula ukunyamezela kwakho.
Ukuqeqeshwa kwexesha eliphakamileyo eliphezulu: ukulungiselela.
Ukukhawuleza okanye ukugijima okugwenxa kunika intliziyo inomthwalo okwandisiweyo, yenza ukuba kuphuhliswe kwaye kulungelelaniswe nolawulo olutsha olomeleleyo. Ngaloo ndlela, uyomeleza umzimba wonke, kwaye uchithe amandla amaninzi kwaye ngexesha elifanayo utshisa amaninzi amaninzi. Nangona kunjalo, uqeqesho olunzulu kufuneka lulungiselele umzimba. Ukwenza oku, qalisa ukusebenza kweklasi kumgama omde, ngokunyuka ukwandisa umgama kunye nesivinini sokuqhuba. Ngokukhawuleza xa uvakalelwa kukuba unokulawula kalula imida emikhulu ngejubane elifanelekileyo, qalisa ukuqeqeshwa kwexesha.
Yaye khumbula, ekugqibeleni awudingi ukulahla isantya, ngokukhawuleza uya kugijima, ulawule ukuphefumla kwakho kwaye emva koko-isinyathelo. Uya kukhangela ngokukhawuleza ukuba impilo yakho iphucule kangakanani kunye noqeqesho olunjalo.