Boikoetliso ba Libaesekele tsa Boikoetliso bo Atlehang: Mekhoa ea Maemo 'ohle a Boiketlo

Ho ba le e 'ngoe ea Libaesekele tse Molemohali tsa Boikoetliso ke mohato oa pele oa ho phela bophelo bo botle. Mohato oa bobeli? Ho tseba hantle seo u lokelang ho se etsa ha u lutse holim'a sala.

Basebelisi ba bangata ba oela lerabeng la 'ho soahlamana ntle le kelello' - ho palama lebelo le ts'oanang le ho hana metsotso e 20 ha ba ntse ba phenya mehala ea bona. Le hoja sena se le molemo ho feta ho lula setulong, se ke ke sa fana ka liphello tse kholo ho matla kapa ho theola boima ba 'mele.

Ho fetola 'mele oa hau e le kannete, o hloka sebopeho.

Tataisong ena, re fana ka mekhoa e meraro ea boithapollo e etselitsoeng batho ba qalang, ba lipakeng, le ba tsoetseng pele. Hore na o batla ho aha stamina kapa torch calories ka HIIT, re na le moralo bakeng sa hau.

1. Mokhoa oa ho Qala: Ho Aha Motheo

Sepheo: Ho tsitsisa, ho sebetsa hantle, le ho aha motheo oa aerobic.

Haeba u sa tsoa qala ho palama baesekele, u se ke ua potlakela ho kena mathateng a lebelo le phahameng. Li-tendon le manonyeletso a hau a hloka nako ea ho ikamahanya le mokhoa oa ho pheta-pheta. Boikoetliso bona ba 'Steady State' bo shebane le ho boloka lebelo la pelo le sa fetoheng.

Metsotso e 20 'Ho palama ho tsitsitseng'

Nako	Ketsahalo	Khanyetso	RPE (1-10)*
0:00 - 5:00	Iphuthumatsa	Tlase	3 (Ho bonolo)
5:00 - 15:00	Lebelo le tsitsitseng	E itekanetseng	5-6 (Moqoqo)
15:00 - 20:00	Theola maikutlo	Tlase	3 (Ho bonolo)

*RPE = Sekhahla sa Boikitlaetso bo Lemohileng. 1 o lutse setulong; 10 ke lebelo la bophelo ba hau.

Tlhahiso ea Foromo: Boloka sefuba sa hao holimo 'me mahetla a phutholohile. U se ke ua tšoara li-handlebars ka thata haholo. Haeba u ikutloa u qhoma ka saleng, eketsa khanyetso hanyenyane ho tsitsisa stroke ea hau.

2. Mokhoa oa Mahareng: The Hill Climber

Sepheo: Matla a leoto, ho chesa lik'halori, le mamello.

Hang ha o ka palama metsotso e 30 hamonate, ke nako ea ho tsebisa Thupelo ea Nako . Mokhoa ona o tšoana le ho palama le ho theosa maralla, ho qobella ho otla ha pelo ea hau ho feto-fetoha. Ho feto-fetoha hona ho chesa lik'hilojule tse ngata ho feta ho tsamaea ka mokhoa o tsitsitseng.

'Rolling Hills' ea Metsotso e 30

Nako	Ketsahalo	Khanyetso	RPM (Lebelo)
0-5 mets	Iphuthumatsa	Tlase	80-90
5-10 mets	Moepa	Holimo (Boima)	60-70
10-13 mets	Ho hlaphoheloa (Ho theoha)	Tlase	90+
13-18 mets	Ho Nyoloha Moepa	Holimo Haholo	55-65
18-21 mets	Ho hlaphoheloa	Tlase	90+
21-25 mets	Phethahatso ea ho Qetela	Mahare-Hodimo	75-85
25-30 mets	Theola maikutlo	Tlase	Butle

Tlhokomelo ea Lisebelisoa: Ho hloa maralla ka katleho, o hloka mochini o tsitsitseng. Tsa rona Libaesekele tsa Boikoetliso li na le li-flywheels tse boima tse fanang ka lebelo le boreleli le maemong a phahameng a ho hanyetsa.

3. Mokhoa o tsoetseng pele: HIIT (Koetliso ea nako e phahameng ea nako e phahameng)

Sepheo: Eketsa VO2 Max, matla a phatlohileng, le 'Afterburn' (EPOC).

HIIT e sebetsa hantle. U ka fumana ho hongata ka metsotso e 15 ea HIIT ho feta ka metsotso e 45 ea ho palama butle-butle. Boikoetliso bona bo latela melao-motheo ea setaele sa Tabata : ho phatloha ho hoholo ha boikitlaetso bo bongata ho lateloang ke phomolo e khutšoane.

'Lebone la Mafura' la Metsotso e 15

Tlhokomeliso: Sena se matla. Ikopanye le ngaka pele u qala koetliso e matla haholo.

1. Ho iphuthumatsa (metsotso e 5): Butle-butle eketsa lebelo.

2. Mosebetsi (mekhahlelo e 8):

• Metsotsoana e 20: SPRINT! (Ho hanyetsa ho phahameng, Max RPM). Tsamaea ka matla kamoo u ka khonang.

• Metsotsoana e 10: Phomola (Emisa ho pedalia kapa ho pedal butle haholo).

• Pheta potoloho ena makhetlo a 8 (kakaretso ea metsotso e 4).

3. Ho Pholisa (6 mets): Hlatsoa asiti ea lactic ka ho ohia habonolo.

4. Ho Hlokomela Tsoelo-pele ea Hao

U ka tseba joang haeba u ntse u phela hantle? U se ke ua sheba sekala feela.

• Libaka tsa Lebelo la Pelo: Sebelisa leihlo la ho otla ha pelo. Ba qalang ba lokela ho lula Zone 2 (60-70% max HR), ha HIIT e shebile Zone 4/5 (80-95% max HR).

• Wattage: Libaesekele tse ngata tsa sejoale-joale li bonts'a 'Watts' (matla a tsoang). Haeba u ka sutumetsa li-watts tse ngata ka lebelo le tšoanang la pelo, u ntse u matlafala.

• 'Talk Test':

• Aerobic: U ka bua ka lipolelo tse feletseng.

• Anaerobic: U ka bua mantsoe a seng makae feela ka nako.

5. Tlhokomelo ea Kamor'a Koetliso: U se ke Ua Lebala Tlhokomelo!

Boikoetliso bo botle bo bolela mofufutso, 'me mofufutso ke metsi a letsoai. Ka mor'a thuto e 'ngoe le e 'ngoe e matla, etsa Boikoetliso ba Libaesekele tsa Boikoetliso :

1. Hlakola Fatše: Sebelisa thaole ho tlosa mofufutso ho li-handlebars, console, le flywheel.

2. Sheba fatše: Haeba u fufuleloa haholo, beha 'mete tlas'a baesekele ho sireletsa fatše.

Ho hlokomoloha sena ho ka baka mafome le ho hloleha ha sensor. Tšoara baesekele ea hau joalo ka sebapali-'moho le uena - e hlokomele, 'me e tla u thusa ho sebetsa.

Qetello

Botle ba Libaesekele tsa Boikoetliso ke ho feto-fetoha ha tsona. Hore na o fola ho tsoa leqebeng kapa ho koetlisetsoa triathlon, mochini o tšoanang o ka ikamahanya le litlhoko tsa hau feela ka ho lokisa kotola ea ho hanyetsa.

Qala ka mokhoa oa ho qala, lula u tsitsitse, 'me butle-butle u iphephetse ka linako tsa Hills le HIIT.

U hloka baesekele e ka tsamaisanang le tsoelo-pele ea hau? Lekola mefuta ea rona ea nako e telele, e sebetsang hantle haholo Libaesekele tsa boikoetliso li nepahetse molemong o mong le o mong oa boikoetliso.

Lipotso tse atisang ho botsoa (FAQ)

P: Ke etsa boikoetliso ba HIIT ha kae ka beke?

A: Hobane HIIT e lefisa 'mele haholo, e behe moeli ho makhetlo a 2-3 ka beke. Lumella bonyane lihora tse 24 tsa ho hlaphoheloa pakeng tsa mananeo ho thibela ho ikoetlisa ho feta tekano.

P: A na nka etsa boikoetliso boo ka baesekele e reketlileng?

A: Ho joalo! Le hoja ho hloa ho ema (Kemiso ea Mahareng) ho le thata ho feta baesekele e tsitsitseng, u ka etsisa boiteko ka ho eketsa khanyetso haholo ha u ntse u lutse fatše.

P: Ke nako efe e ntle ea letsatsi ea ho palama?

A: Nako e ntle ke neng kapa neng ha u tla e etsa. Leha ho le joalo, liphuputso tse ling li fana ka maikutlo a hore cardio e potlakileng (ho palama hoseng pele ho lijo tsa hoseng) e ka thusa ho chesa mafura a seng makae, athe ho palama ha thapama ho ka 'na ha lumella matla a phahameng a matla.

P: Mangole a ka a bohloko ha ke palame. Ke etseng?

A: Hangata mahlaba a mangole a bolela hore setulo sa hau se tlase haholo. Ha pedal ea hau e le tlaase-tlaase, leoto la hao le lokela ho kobeha hanyenyane (hoo e ka bang likhato tse 25-30). Haeba e otlolohile ka botlalo kapa e kobehile haholo, fetola bolelele ba sale.