Ntchito Zoyeserera Zomwe Zidzakupangitseni Ngakhale Kuthamangira

Zamkati

• Chifukwa Chake Onse Othamanga Ayenera Kuchita Nthawi Yothamanga
• Momwe Mungaphatikizire Pakati Pomwe Mukuphunzitsa
• Ntchito Zapakati
• Zochita za Fartlek
• Phiri Akubwereza
• Kuthamanga
• Onaninso za

Mukudziwa zomwe zimakalamba, mwachangu? Kuthamanga kofanana, tsiku lililonse, nthawi yofanana. Kudzivutitsa kuti mukhale olimba-kaya izi zikutanthauza kuchita zina mobwerezabwereza, kukweza zolemera zolemera, kapena kuthamanga mwachangu kapena kupitirira-ndipamene matsenga amachitika. Kumasulira: Mumalimba, mwachangu, komanso bwino.

"Kugwiritsa ntchito nthawi yayitali ndikosiyana ndi kuthamanga kosakhazikika (kapena kupirira kuthamanga), komwe mumayendetsa nthawi yomweyo," akufotokoza a Nicole Glor, mphunzitsi wodziwika wa Precision Running ku Equinox. "Zidutswa zimatha kusiyanasiyana ndi kuthamanga kwa ma sprint, kuchuluka kwa mapiri, komanso kutalika kwa ntchito poyerekeza ndi nthawi yanu yochira."

Chifukwa Chake Onse Othamanga Ayenera Kuchita Nthawi Yothamanga

Kodi ndi chiyani chosintha mayendedwe anu nthawi yonse? Kuchita masewera olimbitsa thupi kwakanthawi-ndikuchita masewera olimbitsa thupi kwakanthawi kochepa kotsatiridwa ndi kuchira kocheperako - mumapeza phindu lofanana ndi maphunziro apamwamba kwambiri (HIIT), akutero Glor. "Mumawotcha ma calories ambiri mofulumira, mumatsutsa mphamvu zanu ndi chipiriro chanu, ndipo zimakuthandizani kukonzekera mpikisano weniweni, kumene mwina simungakhale ndi liwiro lomwelo kwa nthawi yonse." Sayansi imavomereza kuti: Maphunziro apakatikati amawongolera magwiridwe antchito anu kuposa kuphunzitsidwa mwamphamvu, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi.

"Othamanga omwe ali atsopano pakaphunzitsidwe kanthawi adzawona kusintha kwakukulu komanso kofulumira mu VO2 max, chikhazikitso cha thanzi lamtima (kapena momwe thupi lanu limagwiritsira ntchito mpweya wabwino); kukula kwa minofu, mphamvu, ndi mphamvu; mphamvu tsiku lonse, "akutero Alex Harrison, Ph.D., USA Bonasi: Chifukwa chakuti mukusintha zinthu, simungathe kutopa. (Osangopita mopitilira muyeso. Werengani za zovuta zamaphunziro a HIIT sprint.)

Momwe Mungaphatikizire Pakati Pomwe Mukuphunzitsa

Sikuti nthawi yonse ikufanana, ndipo pali mitundu ingapo yomwe muyenera kuchita ngati mukufuna kulimba ndikuwerenga mwachangu pamitundu inayi yayikulu kuti muyesere. Koma musanayambe kuphatikiza zolimbitsa thupi munthawi yanu, muyenera kukhala ndi milungu itatu kapena isanu ndi umodzi "mongothamanga" pansi pa lamba wanu, akutero Harrison. Kuchokera pamenepo, yambani ndi nthawi yopuma yolimbitsa thupi kapena kubwereza mapiri.

Akatswiri amalangiza maphunziro apakatikati kamodzi pamlungu - mwina kawiri ngati muli odziwa zambiri ndikuyang'ana ku PR mu mpikisano wanu wotsatira. (Chifukwa chake, inde, padakali malo ophunzirira a LISS anu.)

Ntchito Zapakati

"Kupitilira kolimbitsa thupi kumatanthauziridwa kuti ndi mtunda uliwonse wopita patsogolo. Ponena za kuthamanga, nthawi zambiri kumatanthauza kuyeserera kwa mphindi 30 mpaka 5 kuphatikizidwa ndikuchira mwachangu kapena kungokhala chete," akutero Harrison. Nthawi yogwirira ntchito, muyenera kukhala mukuthamanga mokwanira kuti simungathe kucheza ndi mnzanu. Nthawi yonseyi, muyenera kuchira bwino (ngakhale zitanthauza kuyenda!).

Zitsanzo Interval Workout

• Ntchito: Mamita 800 pa khama 8 pa 10
• Bwezeretsani: Yendani kapena kuthamanga 200m
• Bwerezani 3 mpaka 4
• Pumulani kwa mphindi zitatu
• Bwerezani zinthu zonse 2 kapena 3 nthawi

Zochita za Fartlek

Mawu oseketsawa amatanthauza "kusewera mwachangu" mu Swedish, akutero Glor. Ndipo ndi zomwe mukuchita: kusinthasintha liwiro lanu pothamanga. "Fartlek kwenikweni ndi nthawi yopanda zolimbitsa thupi," kutanthauza kuti ntchito yanu komanso nthawi yopuma imasintha nthawi yayitali komanso mwamphamvu, "akutero Harrison. Zimathandizanso kuthamanga kwanu, VO2 max, lactate (kukula kwa masewera olimbitsa thupi komwe lactate imayamba kudziunjikira m'magazi mwachangu kuposa momwe imatha kuchotsedwa, yomwe pamapeto pake imathandizira magwiridwe antchito anu), komanso kupirira kwa aerobic. Simufunikanso nthawi kapena kutalika kwa fartlek. Yesani kukweza liwiro lanu pakati pa mizati iwiri yafoni, kenako pang'onopang'ono pakati pa awiri otsatira, ndi zina zotero. (Nazi zambiri zakugwiritsa ntchito fartlek ndi zoyeserera zitatu zoyesera.)

Fartlek kulimbitsa thupi

• 4 miles zonse
• 8 x 1 mphindi movutikira (8 mwa 10) kuyesetsa nthawi zonse

Phiri Akubwereza

Izi ndi momwe zimamvekera: Mumathamangira phiri, kuthamanga kumbuyo kuti mukachiritse, kenako kubwereza. "Kubwereza mobwerezabwereza kwamphamvu mwamphamvu kuli kwakukulu chifukwa kumakakamiza kumwa kwambiri mpweya osakupangitsani kuti muwonjezere mayendedwe anu," akutero Harrison. Iwo ali bwino kuposa imeneyi akuthamanga workouts pa msewu lathyathyathya kumanga nyonga ndi mphamvu othamanga amene kukana sitima, iye anati; ndichifukwa "mapiri amagwira ntchito ngati ng'ombe zanu, ma quads, ma glutes, ndi mafinya anu kuposa msewu wopyapyala," akutero Glor. "Zimakhala ngati kuwonjezera masitepe kapena squats." Bonasi: Kuchita zambiri kwa minofu kumatanthauza kutenthedwa kwa calorie ndi ntchito zambiri zamtima wanu, zomwe ndi zabwino kukulitsa kupirira kwanu. (Ngati mukufuna zina, yesani masewerawa kumapiri othamanga.)

Treadmill Hill Workout

• Thamangani mphindi imodzi pa 4 mpaka 6 peresenti molunjika pa liwiro lomwe mungathe kukhalapo kwa mphindi zinayi
• Yendani kapena kuthamanga kwa masekondi 60 pamtunda wa 1 peresenti
• Bwerezani kubwereza 5
• Kupuma kwa mphindi 4 (kuyenda pa 1% kutsamira)
• Bwerezani dera lonse kamodzinso

Kuthamanga

Ntchito zothamanga izi siziyenera kupitilira masekondi 15 mpaka 20, atero a Harrison - koma ndizolimba. "Sprint ndi khama lomwe limachitika pa 90 peresenti kapena kupitilira liwiro lalikulu kwambiri lomwe lingagwire ntchito imodzi yokha," akufotokoza. Ngati mukuchita zina zapakatikati, othamanga ambiri safunikira kuthamanga, akuti- "nthawi yanu itha kugwiritsidwa ntchito bwino kuyendetsa nthawi yayitali kapena mtunda wautali pamaulendo othamanga." Koma ngati ndinu wothamanga wodziwa kuti mumatha kuthamanga chifukwa chothamanga, kuthamanga mwachangu kumakupangitsani kuthamanga kwambiri. Onetsetsani kuti muli) kuthawa malo anu otonthoza kwa masekondi asanu mpaka 15, ndipo b) kuchira kwathunthu mutatha kuthamanga. (Onani: Momwe Mungagwiritsire Ntchito Bwino Kwambiri pa Masewera Anu a Sprint)

Kuchita masewera olimbitsa thupi

• 6 x 50-100m pa 93 mpaka 98 peresenti ya liwiro lalikulu
• Kuyenda kwa mphindi 4 mpaka 5 pakati pa sprint iliyonse

KAPENA

• 4 x 200m pa 90 mpaka 95 peresenti ya liwiro lalikulu
• Kuyenda kwa mphindi 5 mpaka 8 pakati pa sprint iliyonse

Onaninso za