Indlela yokukhetha eyona Nkqubo iLungileyo koomatshini bakho bokukrola: ImiSebenzi emi-3 esebenzayo

Usete obona Matshini baBagqwesileyo bokuRhwa kwijimu yakho yasekhaya. Ubophe iinyawo zakho, wabamba umqheba, kwaye ... yintoni ngoku?

Abasebenzisi abaninzi bawela kumgibe 'wokubhexa ngokungenangqondo' -ukutyibilika umva naphambili ngesantya esiphakathi kangangemizuzu engama-20. Nangona oku kungcono kunokuhlala kwi-sofa, iyasilela ukuvula amandla okwenene omatshini. Ukubona utshintsho ekubunjweni komzimba wakho kunye nokunyamezela, udinga isakhiwo.

Ubuhle bokubheqa kukuguquguquka kwayo. Ngokutshintsha nje isantya sokubetha kwakho (SPM) kunye nokuqina, unokuguqula umatshini ukusuka kwisixhobo sokubuyisela esithambileyo ube sisitshisi samafutha aphezulu.

Kwesi sikhokelo, sichitha iindlela ezintathu ezicwangcisiweyo ezenzelwe abaQalayo, abaPhakathi, kunye namanqanaba aphezulu.

1. INkqubo yabaQalayo: Ukuphumelela 'iStatedy State'

Injongo: Ukungaguquguquki kunye nokwakhiwa kwesiseko se-aerobic.

Ukuba umtsha ekubheqeni, ungakhathazeki ngesantya. Gxininisa kulandelelwano lwe-stroke: Imilenze, Umzimba, Iingalo ... Iingalo, Umzimba, Imilenze. Lo mthambo waziwa ngokuba yi-LISS (I-Low-Intensity Steady State).

Isiseko seMizuzu engama-20

Ixesha	Umsebenzi	Izinga le-Stroke (SPM)	Ukuqina (RPE 1-10)*
0:00 - 5:00	Shushubeza	18 - 20	3 (Ukukhanya)
5:00 - 8:00	Umqolo oZinzile	20 - 22	5 (Incoko)
8:00 - 10:00	Ukuphumla okusebenzayo	18 - 20	3 (Ukukhanya)
10:00 - 13:00	Umqolo oZinzile	22 - 24	6 (Phakathi)
13:00 - 15:00	Ukuphumla okusebenzayo	18 - 20	3 (Ukukhanya)
15:00 - 20:00	Phola	Cotha	2 (KuKhanya kakhulu)

*I-RPE = Ixabiso lokuSebenza okuQiweyo. I-1 iphumle; I-10 ngowona mzamo mkhulu.

Ingcebiso yeFom: Gcina umva wakho uthe tye kwaye ungundoqo ubandakanyekile. Ukuba uziva iintlungu kumqolo wakho osezantsi, kusenokwenzeka ukuba ungqiyame kakhulu umva ekugqibeleni.

2. INkqubo ePhakathi: Iphiramidi

Injongo: Ukunyamezela kunye nokulawula isantya.

Nje ukuba ukhululekile kumatshini, lixesha lokudlala ngamandla. Oku 'Pyramid' ukuzilolonga kukunyanzela ukuba wongeze ukuqina kwakho kwaye emva koko ulawule izinga lentliziyo yakho njengoko ubuyela ezantsi. Igqwesileyo ngokutshisa ikhalori.

I-'Piramidi yaMandla' (Isekwe kumgama)

• Ukuzifudumeza: imizuzu emi-5 ukubheqa lula.

• Umsebenzi:

1. Umqolo we-250m (isantya esiphakathi) -> Ukuphumla 1 min

2. Umqolo we-500m (isantya esinzima) -> Ukuphumla 1.5 min

3. Umqolo we-750m (isantya esiphakathi) -> Ukuphumla i-2 min

4. Umqolo we-500m (isantya esinzima) -> Ukuphumla 1.5 min

5. Umqolo we-250m (Sprint!) -> Ukuphumla 1 min

• Ukupholisa Phantsi: Imizuzu emi-5 ukubheqa lula.

Ukujonga izixhobo: Ukujongana nokutshintsha kokutshintsha kwamathuba ephiramidi, udinga umatshini ozinzileyo. Ingqokelela yethu ye Oomatshini bokubhexa babonisa iireyili ezinobunzima obungasuki emhlabeni ngexesha lokubaleka kwakho.

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

Injongo: Yandisa i-VO2 Max kunye namandla aqhumayo.

I-HIIT iyasebenza. Ungafumana izibonelelo ezininzi zentliziyo kwimizuzu eli-15 ye-HIIT kunemizuzu engama-45 yokubheqa okuzinzileyo. Lo msebenzi usebenzisa isitayile saseTabata : ugqabhuko-gqabhu olufutshane lomgudu omkhulu olandelwa kukuphumla okufutshane.

I'Lung Burner'

Isilumkiso: Oku kuqatha. Qinisekisa ukuba unesiseko esiqinileyo sokuqina komzimba phambi kokuzama.

1. Ukufudumala (imizuzu eyi-10): Kubalulekile ukunqanda ukulimala. Bandakanya ukutsalwa kanzima ukuvusa izihlunu.

2. Umsebenzi (8 Imijikelo):

• Imizuzwana ye-20: I-MAX EFFORT Sprint (Injongo ye-30 + SPM).

• Imizuzwana eyi-10: Ukuphumla ngokupheleleyo (Yeka ukuhamba).

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

3. Ukuphola Ezantsi (imizuzu emi-5-10): Musa ukuyeka ngequbuliso. Gqiba kancinane ukukhupha iasidi ye-lactic.

4. Ukubeka esweni Inkqubela Yakho

Wazi njani ukuba uyachacha? Musa ukujonga nje isikali. Imonitha ekubhebheni kwakho ithetha inyani.

• Ixesha Lokwahlula (/500m): Le yi 'isantya esiphezulu' sokubheqa. Ibonisa ukuba kuthatha ixesha elingakanani ukureyitha i-500 yeemitha kwisantya osithathayo. Okusezantsi kuyakhawuleza.

• Izinga lentliziyo: Ukusebenzisa umtya wesifuba okanye i-smartwatch yeyona ndlela ichanekileyo yokulandelela umgudu. Ngokutsho kwe- American Heart Association , uqeqesho olusebenzayo lwe-cardio lwenzeka xa izinga lentliziyo yakho liphakathi kwe -50% kunye ne-85% yobuninzi bakho..

• Watts: Oku kulinganisa amandla amsulwa. Ukuba unokutsala iiwatts ezininzi ngesantya esifanayo sentliziyo, uye womelela.

5. Inqaku elingokuGcinwa kweNkxaso kunye nokuSebenza

Awunakukwazi ukujima kakuhle kumatshini ongasebenzi kakuhle. Ukuba isihlalo sakho sinamaqhuqhuva okanye ikhonkco liyatsiba, lophula isingqi sakho kwaye kunokubangela ukwenzakala.

Ingcebiso yePro: Yenza olusisiseko uLondolozo loMtshini wokuRowing ngoko nangoko emva kokujima kwakho.

1. Sula uloliwe: Ukubila kuthontsiza kwimonorail. Ukuba iyoma, yenza i-gunk emnyama. Sula ngelaphu elimanzi emva kweseshoni nganye.

2. Khangela ikhonkco: Ukuba ikhonkco liva 'igritty,' lifuna ioli.

Umatshini ogcinwe kakuhle uqinisekisa ukuba i-100% yomzamo wakho uya kwi-workout, kungekhona ukulwa nokukhuhlana.

Ukuqukumbela

Umatshini wokubheqa sesinye sezona zixhobo zisebenzayo kwihlabathi lokuqina. Nokuba unemizuzu eyi-15 yeseshoni ye-HIIT okanye imizuzu engama-40 yomqolo ozinzileyo wokunyamezela, kukho inkqubo ehambelana neshedyuli yakho.

Undoqo kukungaguquguquki. Qala ngenkqubo yabaQalayo, lawula ifom yakho, kwaye emva koko ucele umngeni ukuba unyuke iPiramidi.

Ngaba ukulungele ukuphucula ijimu yakho yasekhaya? Phonononga uluhlu lwethu lokuqina-luvavanyiwe Oomatshini bokubhexa abayilelwe ukukuxhasa ukusuka kwistroke yakho yokuqala ukuya kumbaleko wakho okhawulezayo.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Kufuneka ndigwebe kangaphi evekini?

A: Ukufaneleka ngokubanzi, amaxesha angama-3-4 ngeveki afanelekile. Ukuba wenza i-high-intensity HIIT sessions, zinciphise ukuya kumaxesha e-2 ngeveki ukuvumela inkqubo yakho ye-nervous central ukuba ibuyele.

Q: Yintoni 'Damper' isethingi? Ngaba ngaphezulu kungcono?

A: Hayi. Isidambisi-manzi (isixhobo esisecaleni kwefeni) silawula ukuhamba komoya, hayi nje 'ubunzima.' Ukusetwa kwe-3-5 kuhle kakhulu kufana nokuziva kwephenyane elithambileyo emanzini. Ukuyibeka kwi-10 kufana nokubheqa isikhephe esinzima somthi-kuthoba isantya sakho sokubetha kwaye kunokukucinezela umqolo wakho.

Umbuzo: Ngaba ndingalwenza olu qeqesho kumbhexeshi wemagnethi?

A: Ngokuqinisekileyo. Ngelixa ababheqi bomoya bekumgangatho we-HIIT, umbhexi wemagnethi usebenza ngokugqibeleleyo. Qinisekisa nje ukuba unyusa ukucofa ukuchasana ukuze ufumane 'sprint' iindawo zokuzilolonga.

Umbuzo: Umqolo wam ubuhlungu. Ndenza ntoni engalunganga?

A: Oku kuqhele ukwenzeka ukuba 'uthoba' okanye ujikeleze umqolo wakho. Gxininisa ekuhlaleni omde 'kuhlala amathambo' kwaye ubandakanye undoqo wakho. Kwakhona, qiniseka ukuba awunciki ngasemva kakhulu ekupheleni kwesibetho.