Ukuzilolonga okuSebenzayo kweBhayikhi okuSebenzayo: IiRowuthi kuwo onke amaNqanaba okuPhila

Ukuba nenye yeeBhayisikile zokuzilolonga linyathelo lokuqala eliya kwindlela yokuphila esempilweni. Inyathelo lesibini? Ukwazi ngokuthe ngqo ukuba wenze ntoni xa uhleli kwisali.

Abasebenzisi abaninzi bawela kumgibe 'wokupeyinta okungenangqondo' -ukukhwela ngesantya esifanayo kunye nokuxhathisa imizuzu engama-20 ngelixa beskrola kwiifowuni zabo. Nangona oku kungcono kunokuhlala kwi-sofa, akuyi kuvelisa iziphumo ezibalulekileyo kumandla okanye ukunciphisa umzimba.

Ukuguqula ngokwenene umzimba wakho, udinga isakhiwo.

Kwesi sikhokelo, sibonelela ngeendlela ezintathu ezahlukeneyo zokuzilolonga ezilungiselelwe abaQalayo, abaPhakathi, nabakwiNgxaki ePhakamileyo. Nokuba ufuna ukwakha amandla okanye iikhalori zetotshi nge-HIIT, sinesicwangciso sakho.

1. Inkqubo yabaQalayo: Ukwakha iSiseko

Injongo: Ukungaguquguquki, ukomelela kwefomu, kunye nokwakha isiseko se-aerobic.

Ukuba umtsha ekukhweleni ibhayisekile, musa ukungxama kwimitsi ebalekayo. Iintambo zakho kunye namalungu adinga ixesha lokulungelelanisa ukunyakaza okuphindaphindiweyo. Lo mthambo 'Steady State' ugxile ekugcineni izinga lentliziyo elingaguqukiyo.

Imizuzu engama-20 'Uhambo oluzinzileyo'

Ixesha	Umsebenzi	Ukuchasa	I-RPE (1-10)*
0:00 - 5:00	Shushubeza	Phantsi	3 (Kulula)
5:00 - 15:00	Isantya esizinzile	Phakathi	5-6 (Incoko)
15:00 - 20:00	Phola	Phantsi	3 (Kulula)

*I-RPE = Ixabiso lokuSebenza okuQiweyo. I-1 ihleli phezu kwebhedi; U-10 ubaleka ubomi bakho.

Ingcebiso yeFom: Gcina isifuba sakho phezulu kunye namagxa ekhululekile. Musa ukubamba ii-handlebars kakhulu. Ukuba uziva ugxuma kwisali, yongeza ukuxhathisa kancinci ukuzinzisa istroke yakho.

2. Inkqubo ePhakathi: i-Hill Climber

Injongo: Amandla omlenze, ukutshiswa kwekhalori, kunye nokunyamezela.

Nje ukuba ukhwele imizuzu engama-30 ngokukhululeka, lixesha lokwazisa uQeqesho lweThutyana . Lo msebenzi ulinganisa ukukhwela nokuhla iinduli, kunyanzelwa ukuba isantya sentliziyo yakho siguquguquke. Oku kuguquguquka kutshisa iikhalori ezininzi kunokukhwela okuzinzileyo.

Imizuzu engama-30 'Rolling Hills'

Ixesha	Umsebenzi	Ukuchasa	RPM (Speed)
0-5 imiz	Shushubeza	Phantsi	80-90
5-10 imiz	Ukukhwela	Phezulu (Kunzima)	60-70
10-13 imiz	UBuyiselo (Ukwehla)	Phantsi	90+
13-18 imiz	Ukunyuka okuLinqatha	Phezulu kakhulu	55-65
18-21 imiz	Ukuchacha	Phantsi	90+
21-25 imiz	Ukutyhala okuGqibela	Phakathi-Phakamileyo	75-85
25-30 min	Phola	Phantsi	Cotha

Ukujonga izixhobo: Ukwenza ukunyuka kweenduli ngokufanelekileyo, udinga umatshini ozinzileyo. Yethu Iibhayisekile zokuzilolonga zineevili ezinzima ezibonelela ngesantya esigudileyo nakumanqanaba aphezulu okuxhathisa.

3. Indlela ekwiNdlela ePhambili: HIIT (uQeqesho lweSithuba esiPhakamileyo)

Injongo: Yandisa i-VO2 Max, amandla aqhushumbayo, kunye 'Afterburn' (EPOC).

I-HIIT iyasebenza. Ungafezekisa ngaphezulu kwemizuzu eli-15 ye-HIIT kunemizuzu engama-45 yokukhwela okuzinzileyo. Lo msebenzi ulandela imigaqo yesimbo saseTabata : ukuqhuma okufutshane komgudu omkhulu kulandelwa kukuphumla okufutshane.

Imizuzu eli-15 'Itotshi enamafutha'

Isilumkiso: Oku kuqatha. Qhagamshelana nogqirha ngaphambi kokuba uqale uqeqesho oluphezulu.

1. Ukufudumala (imizuzu emi-5): Yandisa isantya ngokuthe ngcembe.

2. Umsebenzi (8 Imijikelo):

• Imizuzwana engama-20: SPRINT! (Ukuchasana okuphezulu, Max RPM). Hamba kangangoko unako.

• Imizuzwana eli-10: Phumla (Yeka ukunyovwa okanye ukunyovwa ngokucotha kakhulu).

• Phinda lo mjikelo izihlandlo ezisi-8 (imizuzu emi-4 iyonke).

3. Ukupholisa phantsi (imizuzu emi-6): Gcoba iasidi ye-lactic ngokujikeleza lula.

4. Ukubeka esweni Inkqubela Yakho

Wazi njani ukuba uyachacha? Musa ukujonga nje isikali.

• IiNdawo zeNtliziyo yeNtliziyo: Sebenzisa isantya sentliziyo. Abaqalayo kufuneka bahlale kwi-Zone 2 (60-70% max HR), ngelixa i-HIIT ijolise kwi-Zone 4/5 (80-95% max HR).

• Wattage: Iibhayisekile ezininzi zale mihla zibonisa 'Watts' (imveliso yamandla). Ukuba unokutyhala iiwatts ezininzi ngesantya esifanayo sentliziyo, uya usomelela.

• 'Uvavanyo lweNtetho':

• I-Aerobic: Unokuthetha ngezivakalisi ezipheleleyo.

• I-Anaerobic: Unokuthetha kuphela amagama ambalwa ngexesha.

5. Ukhathalelo lwasemva koMthambo: Ungalibali uLondolozo!

Ukuzilolonga okufanelekileyo kuthetha ukubila, kwaye ukubila ngamanzi anetyuwa. Emva kweseshini nganye ebukhali, yenza uLondolozo lweBhayisikile olusisiseko :

1. Sula Phantsi: Sebenzisa itawuli ukususa ukubila kwi-handlebars, i-console, kunye ne-flywheel.

2. Jonga uMgangatho: Ukuba ubila kakhulu, beka i-mat phantsi kwebhayisekile ukukhusela umgangatho wakho.

Ukungahoywa oku kunokukhokelela kumhlwa kunye nokusilela kwenzwa. Phatha ibhayisekile yakho njengogxa wakho-yinyamekele, kwaye iya kukunceda wenze.

Ukuqukumbela

Ubuhle beeBhayisikile zokuSebenza kukuguquguquka kwazo. Nokuba uyachacha kumonzakalo okanye uqeqesho lwe-triathlon, umatshini ofanayo unokuziqhelanisa neemfuno zakho ngokuhlengahlengisa iqhosha lokuxhathisa.

Qala ngenkqubo yabaQalayo, hlala ungaguquguquki, kwaye ngokuthe ngcembe ucele umngeni ngokwakho ngeeseshini ze-Hills kunye ne-HIIT.

Ngaba ufuna ibhayisekile enokuqhubeka nenkqubela phambili yakho? Jonga uluhlu lwethu lokuqina, ukusebenza okuphezulu Ukuzilolonga Bikes igqibelele kwinqanaba ngalinye loqeqesho.

Imibuzo Ebuzwa Rhoqo (FAQ)

Q: Mangaphi kangaphi ngeveki kufuneka ndenze umthambo we-HIIT?

A: Ngenxa yokuba i-HIIT irhafisa kakhulu emzimbeni, yilinganisele kumaxesha angama-2-3 ngeveki. Vumela ubuncinane iiyure ze-24 zokubuyisela phakathi kweeseshoni zokuthintela ukugqithisa.

Umbuzo: Ndingenza oku kukuzilolonga kwibhayisekile erecumbent?

A: Ewe! Ngelixa ukunyuka kokuma (I-Intermediate routine) kunzima kwibhayisekile e-recumbent, ungalinganisa umzamo ngokwandisa ukuchasana kakhulu ngelixa uhlala uhleli.

Umbuzo: Leliphi elona xesha losuku lokukhwela?

IMPENDULO: Elona xesha lilungileyo kunini na uza kuyenza. Nangona kunjalo, uphando oluthile lubonisa ukuba i-cardio yokuzila ukutya (ukukhwela ekuseni ngaphambi kwesidlo sakusasa) inokunceda ukutshisa amanqatha amaninzi, ngelixa ukukhwela kwemini kunokuvumela ukuphuma kwamandla aphezulu.

Umbuzo: Amadolo am abebuhlungu xa ndikhwela. Ndingenza ntoni?

A: Iintlungu zedolo zihlala zithetha ukuba isihlalo sakho siphantsi kakhulu. Xa i-pedal yakho isezantsi, umlenze wakho kufuneka ube nokugoba okuncinci (malunga ne-25-30 degrees). Ukuba ithe tye ngokupheleleyo okanye igobe kakhulu, lungisa ubude besali yakho.