Ungakukhetha Kanjani Ukusebenza Komshini Wokugwedla Okungcono Kakhulu: Amasu Okukhulisa Imiphumela

Utshale imali komunye weMishini Yokugwedla Ehamba Phambili emakethe. Ihlezi ejimini yakho yasekhaya, ilungele ukuhamba. Kodwa ukuba nemishini kuyingxenye yempi. Ukuze uguqule ukuqina kwakho ngokweqiniso, udinga ukwazi ukuthi ungayisebenzisa kanjani ngempumelelo.

Ukugwedla kuvame ukubizwa ngokuthi 'ukuzivocavoca okuphelele' ngenxa yokusebenza kahle kwakho. Nokho, ukusebenza kahle kuncike ekusebenzeni. Ngaphandle kwesu elilungile nesakhiwo, kungenzeka ukuthi uphotha amasondo akho (noma i-flywheel).

Kulo mhlahlandlela, sihlola ukuthi ungayikhetha kanjani indlela efanele yamaseshini akho, kusukela ekufudumaleni okubalulekile kuye ekulandeleleni isikhawu okuthuthukisiwe, siqinisekisa ukuthi yonke i-stroke ibalulekile ezinhlosweni zakho.

1. Isisekelo: Kungani Ukufudumeza Kungaxoxiswana

Ngaphambi kokujaha okungcono kakhulu komuntu siqu, kufanele ulungise injini yakho. Ukugwedla ukunyakaza kwamandla okugcwele umzimba wonke okubeka isidingo emhlane wakho ophansi kanye nama-hamstrings. Ukugxumela emjahweni we-high-intensity onemisipha 'ebandayo' kuyindlela yokulimala.

Indlela Yokufudumeza Ngokuphumelelayo

Ukufudumala okufanele kukhulisa ukugeleza kwegazi futhi kugcoba amalunga akho.

1. Umshini Ongekho (Amaminithi angu-3): Enza ukunwebeka okuguquguqukayo njengokushwibeka kwemilenze, imibuthano yengalo, nama-squats esisindo somzimba ukuze ukhulule izinqulu namahlombe.

2. Emshinini (Amaminithi angu-5): Qala 'Khetha I-Drill.'

• Izingalo Kuphela: iminithi elingu-1.

• Umzimba nezingalo: iminithi elingu-1.

• Isilayidi esiyingxenye (Imilenze): iminithi elingu-1.

• Isilayidi Esigcwele: Amaminithi angu-2 ngesivinini esincane, esilula.

Inothi Lokuphepha: Ukufudumala okufanele akuvikeli umzimba wakho kuphela kodwa futhi kuvikela umshini wakho. Ngokuzumayo, ukunyakaza okunyakazayo kuketango elibandayo noma ibhande kungandisa ukuguga. Ukugcinwa Okujwayelekile Komshini Wokugwedla kuhlanganiswe nokusetshenziswa okushelelayo kuqinisekisa ukuphila isikhathi eside.

2. Ukuqonda I-Stroke: I-Technique Over Intensity

Ukuze wandise imiphumela, kufanele ukhethe ukusebenza kahle kunamandla anonya. I-stroke yokugwedla inokulandelana okuthile. Ukuthola lokhu okungalungile kumosha amandla futhi kunciphisa ukusebenza kahle kokujima.

I-Order of Operations

Cabanga nge-stroke njengomdanso onesigqi: Imilenze, Umzimba, Izingalo... Izingalo, Umzimba, Imilenze.

1. Ukubamba: Shin mpo, izingalo ziqondile, i-core braced.

2. IDrayivu: Phusha kakhulu ngemilenze yakho kuqala. Uma imilenze inwetshiwe, shwiba uMzimba ubuyele emuva. Ekugcineni, donsa Izingalo esifubeni.

3. I-Fish: Imilenze iphansi, umgogodla uncike emuva kancane, ubambe ku-sternum.

4. Ukubuyisela: Nweba Izingalo kude. Swing Body phambili. Gobisa Imilenze ukuze ushelele emuva ekuqaleni.

Ukulungisa Ukumelana (Isici Sokuhudula)

Iphutha elivamile ukusetha ukumelana kokuthi '10' (noma Max) ucabange ukuthi kunikeza ukujima okungcono.

• Ukumelana Okuphezulu: Njengokugwedla isikebhe esinzima sokhuni. Ilungele amandla, kodwa ingakwazi ukudonsa kanzima emuva.

• Ukumelana Okumaphakathi (3-5): Njengegobolondo lomjaho elichachambile. Ilungele ukukhuthazela kwenhliziyo nesivinini.

• Okunconyiwe: Ngokuzivocavoca okuningi, khetha isilungiselelo esimaphakathi ukuze ugcine izinga eliphezulu lokushaywa unhlangothi kanye nefomu elingcono.

3. Izinhlelo Zokujima Ezisebenzayo zawo Wonke Amazinga

Ukhetha kanjani uhlelo olungcono kakhulu? Kuya ngesisekelo sakho samanje sokufaneleka.

Uhlelo Lwabaqalayo: 'I-20' engaguquki

Ukugxila: Ukungaguquguquki kanye Nefomu.

• Ubude besikhathi: 20 Amaminithi.

• Izinga lokushaywa unhlangothi: 18–22 imivimbo ngomzuzu (SPM).

• Umgomo: Gcina isikhathi sokuhlukaniswa esingaguquki (isivinini) saso sonke isikhathi. Ungayeki. Uma ukhathala, yehlisa ijubane, kodwa uqhubeke uhamba.

Uhlelo Olumaphakathi: 'Izikhawu Eziguquguqukayo'

Ukugxila: Amandla we-Aerobic.

• Isakhiwo: Imizuliswano emi-4 [5 amaminithi Ukugwedla / 2 amaminithi Ukuphumula Okusebenzayo].

• Ukuqina: Phakathi nemizuzu emi-5, khulisa izinga lakho lokushaya libe ngu-24-26 SPM. Ngesikhathi sokuphumula, gwedla kancane.

Uhlelo Oluthuthukisiwe: 'I-HIIT Blaster'

Ukugxila: Amandla e-Anaerobic kanye Nokushiswa Kwamafutha.

• Isakhiwo: Imijikelezo engu-10 [imizuzwana engu-30 MAX umzamo / 30 isekhondi Ukuphumula].

• Ukuqina: Lona umsubathi ophuma phambili. Khomba i-30+ SPM. Lokhu kuvula 'umphumela wokushiswa ngemuva kokushiswa', okugcina i-metabolism yakho iphakeme amahora amaningi.

Thuthukisa Igiya Lakho: Ukujima okuthuthukile kudinga umshini ozinzile okwazi ukuphatha amandla okuqhuma. Bheka umsebenzi wethu onzima Imishini yokugwedla edizayinelwe ukusebenza okuphezulu kakhulu.

4. Ukuqapha kanye Nokuhlola Inqubekelaphambili

Awukwazi ukuthuthukisa lokho ongakukali. Yesimanje Yokugwedla Imishini iza ifakwe amamonitha ahlinzeka ingcebo yedatha.

Amamethrikhi angukhiye ongawabuka

1. Isikhathi Sokuhlukanisa (/500m): Lesi isivinini sakho sangempela. Ikutshela ukuthi kuzothatha isikhathi esingakanani ukugwedla amamitha angu-500 ngesivinini sakho samanje. Buka le nombolo ukuze uqinisekise ukuthi 'awufiphala' ngasekupheleni kokujima.

2. I-Stroke Rate (SPM): Gcina lokhu kulawulwa. Izinga eliphezulu alihlali lingcono. Abagwedli abaphumelelayo bangakwazi ukukhiqiza amandla aphezulu ngenani eliphansi lokushaya.

3. Isilinganiso Senhliziyo: Ngokusho kweMayo Clinic , ukuqeqeshwa ezindaweni ezihlukahlukene zenhliziyo kuveza imiphumela ehlukene.

• I-Fat Burn Zone: 60-70% ye-Max HR.

• I-Cardio Zone: 70-80% ye-Max HR.

Ithiphu Yephrofayili: Gcina irekhodi lokuqeqeshwa. Rekhoda amamitha akho agwedliwe kanye nesikhathi sokuhlukaniswa esimaphakathi. Ukubona lezi zinombolo zithuthuka phakathi namaviki kuyisikhuthazo esinamandla.

Isiphetho

Ukwandisa imiphumela yakho emshinini wokugwedla akukhona ukudonsa kanzima ngangokunokwenzeka nsuku zonke. Kumayelana nokukhetha isu elilungile : ukuzifudumeza kahle, ukwazi ukulandelana kwe-stroke, nokwehlukanisa umfutho wakho wokujima.

Ngokulandela lezi zimiso, uguqula umgwedli wakho asuke ocezu lwesisetshenziswa esilula abe uhlelo oluphelele lokuqeqesha.

Ulungele ukweqa imikhawulo yakho? Qinisekisa ukuthi unempahla efanele yomsebenzi. Phequlula ikhathalogi yethu yokugxila ekusebenzeni Imishini Yokugwedla ukuze uthole uzakwethu ophelele wohambo lwakho lokufaneleka.

Imibuzo Evame Ukubuzwa (FAQ)

Q: Kufanele ngisebenzise kangaki umshini wami wokugwedla ukuze ngibone imiphumela?

IMP: Ukuze uthole imiphumela ebonakalayo, hlose ukwenza izikhathi ezi-3 kuye kwezi-4 ngesonto, ezithatha imizuzu engama-20 kuye kwengama-30 ngayinye. Ukungaguquguquki kubaluleke kakhulu kunezikhathi zemarathon ngezikhathi ezithile.

Umbuzo: Ingabe ukugwedla kuzongilimaza umhlane?

A: Akufanele. Ubuhlungu beqolo ngokuvamile buvela esimweni esibi (ukuzungeza umgogodla) noma ukubeka ukumelana okuphezulu kakhulu. Gxila ekubandakanyeni umgogodla wakho nokugcina umhlane wakho uqondile.

Umbuzo: Ngingakwazi ukwakha umsipha emshinini wokugwedla?

A: Yebo. Ukugwedla kuwumsebenzi wokumelana. Ngokwandisa into yokudonsa nokwenza 'ama-power strokes' (amadrayivu aqhumayo), ungakha amandla emilenzeni, emhlane, nasemahlombe.

Umbuzo: Ngazi kanjani ukuthi ifomu lami lilungile?

A: Rekhoda ividiyo yakho ugwedla usuka eceleni. Qhathanisa namavidiyo wokufundisa avela kochwepheshe. Uma izandla zakho zishaya amadolo, noma uncike emuva kakhulu, lungisa isikhathi sakho.