Ungawukhetha Kanjani Umjikelezo Ongcono Kakhulu Wemishini Yakho Yokugwedla: Ukusebenza Oku-3 Okuphumelelayo

Umise omunye weMishini Yokugwedla Engcono Kakhulu ejimini yakho yasekhaya. Ubophele izinyawo zakho, wabamba isibambo, futhi... manje sekwenzenjani?

Abasebenzisi abaningi bawela ogibeni 'lokugwedla okungenangqondo'—ukuslayida emuva naphambili ngesivinini esimaphakathi imizuzu engu-20. Nakuba lokhu kungcono kunokuhlala kusofa, kwehluleka ukuvula amandla eqiniso omshini. Ukuze ubone izinguquko ekubunjweni komzimba wakho nokukhuthazela, udinga ukwakheka.

Ubuhle bokugwedla wukuguquguquka kwayo. Ngokumane uguqule izinga lakho lokushaywa unhlangothi (SPM) kanye nokuqina, ungaguqula umshini usuke ethuluzini lokutakula elithambile ube isishisi samafutha esinamandla kakhulu.

Kulo mhlahlandlela, sihlukanisa izindlela ezintathu ezihlelekile ezidizayinelwe amaleveli Osaqalayo, Amaphakathi, kanye Nasezingeni Elithuthukile.

1. Umjikelezo Wabasaqalayo: Ukuphatha 'Isimo Esiqinile'

Umgomo: Ukungaguquguquki kwefomu kanye nesakhiwo sesisekelo se-aerobic.

Uma umusha ekugwedleni, ungakhathazeki ngesivinini. Gxila ekulandelaneni kwe-stroke: Imilenze, Umzimba, Izingalo... Izingalo, Umzimba, Imilenze. Lokhu kujima kwaziwa nge-LISS (Low-Intensity Steady State).

Isisekelo Semizuzu engama-20

Isikhathi	Umsebenzi	I-Stroke Rate (SPM)	Ukuqina (RPE 1-10)*
0:00 - 5:00	Kulungele	18-20	3 (Ukukhanya)
5:00 - 8:00	Umugqa Ozinzile	20-22	5 (Okuxoxayo)
8:00 - 10:00	Ukuphumula Okusebenzayo	18-20	3 (Ukukhanya)
10:00 - 13:00	Umugqa Ozinzile	22-24	6 (Kuphakathi)
13:00 - 15:00	Ukuphumula Okusebenzayo	18-20	3 (Ukukhanya)
15:00 - 20:00	Yehlisa umoya	Kancane	2 (Kukhanya Kakhulu)

*I-RPE = Izinga Lokuzikhandla Okucatshangwayo. 1 uphumule; I-10 ingumzamo omkhulu.

Ithiphu Yefomu: Gcina umhlane wakho uqondile futhi ubambe iqhaza. Uma uzwa ubuhlungu emhlane wakho ophansi, cishe uncike kakhulu emuva ekugcineni.

2. Umjikelezo Ophakathi: Iphiramidi

Umgomo: Ukubekezela nokulawula ijubane.

Uma usukhululekile emshinini, sekuyisikhathi sokudlala ngomfutho. Lokhu 'Pyramid' ukuzilolonga kukuphoqa ukuthi ukhuphule amandla akho bese ulawula izinga lokushaya kwenhliziyo yakho njengoba wehla. Ihle kakhulu ekushiseni ikhalori.

'Iphiramidi Yamandla' (Isekelwe ebangeni)

• Ukuzifudumeza: imizuzu emi-5 ukugwedla kalula.

• Umsebenzi:

1. Umugqa 250m (Ijubane elimaphakathi) -> Phumula iminithi elingu-1

2. Umugqa 500m (Ijubane elinzima) -> Phumula 1.5 min

3. Umugqa 750m (Ijubane elimaphakathi) -> Ukuphumula 2 imiz

4. Umugqa 500m (Ijubane elinzima) -> Phumula 1.5 min

5. Umugqa 250m (Sprint!) -> Phumula iminithi elingu-1

• Ukupholisa Phansi: imizuzu emi-5 ukugwedla kalula.

Ukuhlola Izisetshenziswa: Ukuze uphathe ukuguquguquka kokuqina kwezikhawu zephiramidi, udinga umshini ozinzile. Iqoqo lethu le Imishini Yokugwedla ifaka ojantshi abasindayo abangeke basuke phansi ngesikhathi sokugijima kwakho.

3. Umjikelezo Othuthukisiwe: I-HIIT (Ukuqeqeshwa Kwesikhawu Esinamandla Kakhulu)

Umgomo: Khulisa i-VO2 Max namandla aqhumayo.

I-HIIT iyasebenza. Ungazuza izinzuzo eziningi zenhliziyo nemithambo yegazi emizuzwini eyi-15 ye-HIIT kunasemizuzwini engama-45 yokugwedla okuzinzile. Lokhu kuzivocavoca kusebenzisa isitayela se-Tabata : ukuqhuma okufushane komzamo omkhulu okulandelwa ukuphumula okufushane.

'I-Lung Burner'

Isexwayiso: Lokhu kushubile. Qinisekisa ukuthi unesisekelo sokufaneleka esiqinile ngaphambi kokuzama.

1. Ukufudumala (imizuzu eyi-10): Kubalulekile ukuvimbela ukulimala. Faka nokudonsa kanzima ukuze uvuse imisipha.

2. Umsebenzi (8 imizuliswano):

• Imizuzwana engama-20: UMZAMO OMKHULU (Hlola okungu-30+ SPM).

• Imizuzwana eyi-10: Ukuphumula Okuphelele (Yeka ukunyakaza).

• Phinda izikhathi ezingu-8 (ingqikithi yemizuzu emi-4).

3. Phola (5-10 imiz): Ungami kungazelelwe. Gcoba kancane ukuze ukhiphe i-lactic acid.

4. Ukuqapha Intuthuko Yakho

Wazi kanjani ukuthi uyaqina? Ungabheki nje esikalini. Ukuqapha kumgwedli wakho ukhuluma iqiniso.

• Isikhathi Sokuhlukanisa (/500m): Lesi 'i-speedometer' yokugwedla. Ibonisa ukuthi kuzothatha isikhathi esingakanani ukugwedla amamitha angu-500 ngesivinini sakho samanje. Okuphansi kuyashesha.

• Izinga lenhliziyo: Ukusebenzisa ibhande lesifuba noma iwashi elihlakaniphile kuyindlela enembe kakhulu yokulandelela umzamo. Ngokusho kwe- American Heart Association , ukuqeqeshwa kwe-cardio okuphumelelayo kwenzeka lapho ukushaya kwenhliziyo yakho kuphakathi kuka- 50% no-85% wesilinganiso sakho esiphezulu..

• Ama-Watts: Lokhu kulinganisa amandla amsulwa. Uma ukwazi ukudonsa ama-watts amaningi ngezinga elifanayo lokushaya kwenhliziyo, usunamandla.

5. Inothi Lokulondolozwa Nokusebenza

Awukwazi ukujima kahle emshinini ongasebenzi kahle. Uma isihlalo sakho sinamaqhuqhuva noma iketango leqa, liphula isigqi sakho futhi lingabangela ukulimala.

Ithiphu Yephrofayili: Yenza Ukulungiswa Komshini Wokugwedla ngokushesha ngemva kokujima kwakho.

1. Sula Umzila: Umjuluko uconsa ku-monorail. Uma yomile, idala isibhamu esimnyama. Isule ngendwangu emanzi ngemva kweseshini ngayinye.

2. Hlola Iketango: Uma iketango lizwakala 'liqinile,' lidinga uwoyela.

Umshini onakekelwa kahle uqinisekisa ukuthi u-100% womzamo wakho uya ekujima, ungalwi nokungqubuzana.

Isiphetho

Umshini wokugwedla ungelinye lamathuluzi asebenza kahle kakhulu emhlabeni wokuqina. Kungakhathaliseki ukuthi unemizuzu engu-15 yeseshini ye-HIIT noma imizuzu engu-40 yomugqa wokukhuthazela ozinzile, kukhona isimiso esifanelana nesimiso sakho.

Okubalulekile ukungaguquguquki. Qala ngenkambiso yabaqalayo, yenza kahle ifomu lakho, bese uziphonsela inselelo ukugibela Iphiramidi.

Ulungele ukuthuthukisa ijimu yakho yasekhaya? Hlola uhla lwethu lokuvivinywa kokuqina Imishini Yokugwedla eklanyelwe ukukusekela kusukela ekushayeni kwakho kokuqala ukuya ekugijimeni kwakho okushesha kakhulu.

Imibuzo Evame Ukubuzwa (FAQ)

Q: Kufanele ngigwede kangaki ngeviki?

A: Ngokufaneleka okujwayelekile, izikhathi ezi-3-4 ngeviki zifanelekile. Uma wenza izikhathi eziphezulu ze-HIIT, zikhawulele izikhathi ezingu-2 ngeviki ukuze uvumele isimiso sakho sezinzwa esimaphakathi silulame.

Q: Siyini isilungiselelo 'Damper'? Ingabe ephakeme ingcono?

IMP: Cha. I-damper (i-lever eseceleni kwefeni) ilawula ukugeleza komoya, hhayi 'isisindo.' Ukusetha okungu-3-5 kulingisa kahle kakhulu umuzwa wesikebhe esithambile emanzini. Ukuyimisa ku-10 kufana nokugwedla isikebhe esindayo sokhuni—lehlisa izinga lokushaywa kwakho futhi kungacindezela iqolo.

Umbuzo: Ngingakwazi yini ukwenza lokhu kuvivinya kumgwedli ozibuthe?

A: Nakanjani. Nakuba abagwedli basemoyeni bejwayelekile ku-HIIT, umgwedli ozibuthe usebenza kahle. Vele uqinisekise ukuthi uphakamisa ukudayela kokumelana ukuze uthole izingxenye 'zejubane' zokujima.

Umbuzo: Iqolo lami libuhlungu. Ngenzani?

IMP: Lokhu kuvame ukwenzeka uma 'uwa' noma uzungeza umhlane wakho. Gxila ekuhlaleni umude 'kumathanjeni ahlezi' futhi ubandakanye indikimba yakho. Futhi, qiniseka ukuthi awunciki emuva kakhulu ekupheleni kwe-stroke.