Yakanakisa Sprint Workouts yekupisa MaCalori uye Kuwedzera Yako Speed ​​uye Kugwinya

Zvemukati

• Kutanga sprint kushanda
• Muenzaniso wekutanga maitiro
• Inotevera-chikamu sprint yekudzidzira
• Muenzaniso unotevera-nhanho maitiro pamwe nekuwedzera kwekumhanyisa nguva
• Muenzaniso unotevera-nhanho maitiro pamwe nekuderera kwekushanda kwekudzora nguva
• Bhenefiti yesprint Workout
• Kubudirira
• Inovandudza kuita kwemitambo muvatambi vane hunyanzvi kana vakarovedzwa
• Inochengetedza mhasuru
• Inowedzera simba rako
• Inowedzera anaerobic chikumbaridzo
• Chenjedzo yekufunga
• Tora woenda nazvo

Kana iwe uchida nzira inoshanda yekupisa macalorie, wedzera yako yemoyo uye yemhasuru kutsungirira, uye tora yako kugwinya kwemuviri kune inotevera nhanho, wobva wafunga kuwedzera maprints uye nguva kune yako yekurovedza maitiro.

Shanduro yekushanda ndeyekuwedzera kukuru kune cardio kana yekumisikidza yekudzidzira musangano. Unogona kuzvishandura zvichienderana nenguva, hutano hwemuviri, kusimba, uye nzvimbo yauinayo yekurovedza muviri.

Kuti ubatsire kuti utange, heano mamwe matipi uye mienzaniso yeanotanga uye epakati kune epamusoro nhanho yekumhanya kushomeka.

Kutanga sprint kushanda

Kana zvasvika pakuwedzera bhaisikopu kuhutano hwako, mutemo wakawanda wechigunwe kutora zvishoma.

Mune mamwe mazwi, usawedzere zvakawandisa, nekukurumidza. Iwe unoda kubvumira muviri wako nguva kuti uchinjike kune iyo yepamusoro simba uye uzvipe iwe yakakwana nguva yekuzorora pakati pekushanda.

Uine izvo mupfungwa, mudzidzisi akasimbiswa wehutano, Emily Fayette weSHRED Fitness, anogovera aya matipi ekugadzira yekutanga sprint Workout.

• Nguva dzose tanga nehusiku. "Tanga nekutambanudza zvine simba, kufamba nekukasira, kana joko rakareruka kugadzirira tsandanyama dzako kuitira basa rave kuda kuitika," anotsanangura Fayette.
• Kukura kwako kurovedza muviri. Kutanga nezvidimbu zvipfupi zvikamu, zvichiteverwa nekaviri nguva mukudzoka, kana zvimwe kana zvichidikanwa. Semuenzaniso, shandura masekondi makumi matatu pa80 muzana yemabasa ako makuru achiteverwa nemasekondi makumi matanhatu kusvika makumi maviri ekudzoka, ayo anogona kusanganisira kuzorora kwakazara, kufamba nekukurumidza, kana joko rakareruka.
• Bvumira nguva yekupora. "Usangodhonza plug mushure mekudzidzira kwakasimba - kana chero kurovedza muviri. Tora nguva yekumhanya kana kufamba uye kutambanudza apo moyo wako uri kudzika, ”anowedzera.

Muenzaniso wekutanga maitiro

1. Dziisa: Simbisa muviri wako kwemaminetsi mashanu nekufamba, kumhanya zvishoma, kana simba rinotambanuka.
2. Sprint: Tora yako yekutanga Sprint pakumhanya zvine mwero, ingangoita makumi mashanu kusvika makumi matanhatu muzana ekuyedza kwako kukuru. Sprint kwemasekondi makumi matatu.
3. Kushanda kupora: Deredza pasi kumhanya kwako kana kufamba kwemasekondi 60 kusvika 120.
4. Sprint: Sprint kwemasekondi makumi matatu pa70 muzana yekuedza kukuru.
5. Kushanda kupora: Deredza pasi kumhanya kwako kana kufamba kwemasekondi 60 kusvika 120.
6. Sprint: Sprint kwemasekondi makumi matatu pa80 muzana yekuedza kukuru.
7. Kushanda kupora: Deredza pasi kumhanya kwako kana kufamba kwemasekondi 60 kusvika 120.
8. Enderera iyi pateni kwemaminetsi makumi maviri nesprint pa80 muzana yekuedza kukuru.

Inotevera-chikamu sprint yekudzidzira

Kunyangwe iwe wagona ekutanga ekumhanya, kana iwe uchitova neruzivo nemhando idzi dzekurovedza muviri, kuwedzera kusimba nekushandisa nguva ndiyo nzira inoshanda yekutora yako sprint kurovedza kune inotevera nhanho.

Paunenge iwe wagadzirira kufambisira mberi kwako kwekumhanya, Fayette anokarakadza kuchinjisa iyo nguva yeiyo sprint uye kudzikisa iyo yekudzosa nguva.

"Semuenzaniso, dzokera kune wekutanga Workout kwemasekondi makumi matatu pa80 muzana yemabasa ako makuru achiteverwa nemasekondi makumi matanhatu kusvika makumi maviri ekudzoka, unogona kurova nguva yekumhanya kumasekondi makumi mashanu, uine 60- kusvika 120-wechipiri kupora, kana Masekondi makumi matatu ekumhanya nemasekondi makumi matanhatu kusvika makumi mapfumbamwe ekudzoka, ”anotsanangura kudaro.

Muenzaniso unotevera-nhanho maitiro pamwe nekuwedzera kwekumhanyisa nguva

• Dziisa: Warmed for five minutes with walking, light jogging, kana simba rinotambanudza.
• Sprint: Masekondi makumi mashanu nemasere makumi masere muzana ezviuru zvekuedza kwako.
• Kushanda kupora: Deredza pasi kumhanya kwako kana kufamba kwemasekondi 60 kusvika 120.
• Dzokorora uyu muenzaniso kwemaminitsi makumi maviri kusvika makumi matatu.

Muenzaniso unotevera-nhanho maitiro pamwe nekuderera kwekushanda kwekudzora nguva

• Dziisa: Warmed for five minutes with walking, light jogging, kana simba rinotambanudza.
• Sprint: Masekondi makumi matatu pa80 muzana yekuedza kwako kukuru.
• Kushanda kupora: Deredza pasi kumhanya kwako kana kufamba kwemasekondi makumi matanhatu kusvika makumi mapfumbamwe.
• Dzokorora uyu muenzaniso kwemaminitsi makumi maviri kusvika makumi matatu.

Bhenefiti yesprint Workout

Kana iwe uchiri usina chokwadi nezvekuwedzera zvenguva dzekumhanya kune yako yekujaira maitiro, funga zvimwe zvezvakakosha izvi mabhenefiti:

Kubudirira

Kuwedzera mabhureki kune chero Workout kunobatsira iwe kubatsirwa kubva pakakwirira-kwakasimba nguva yekudzidziswa kana HIIT. Rudzi urwu rwekurovedza muviri rwunowedzerana zvikamu zvakapfurikidza neiyo yakaderera-kusvika pakuenzanisa-yakasimba kupora nguva.

Izvi hazvichengetedze nguva chete uye zvinowedzera kugwinya kwemoyo wako, asi zvinoenderana neongororo mukati, kuita HIIT Workout kunogona kupisa macalorie kupfuura ekudzikama-ehurumende kurovedza muviri.

Inovandudza kuita kwemitambo muvatambi vane hunyanzvi kana vakarovedzwa

Kusanganisira nguva dzekumhanya muhutano hwako hwese kunogona kubatsira kusimudzira kuita kwemitambo.

Sekureva kwechidzidzo mu, vamhanyi vakarovedzwa vakakwanisa kugadzirisa zvese kutsungirira uye kuita anaerobic mushure memavhiki maviri ekumisikidzwa kwenguva yekudzidziswa.

Inochengetedza mhasuru

Muviri wako unoumbwa nerudzi I uye mhando II mhasuru tambo.

Iwe unotora rudzi rweI, kana kunonoka-kusimuka, tsandanyama tambo kana uchimhanya madaro kana kuita kwenguva refu bout ye cardio.

Rudzi rwechipiri, kana kutsanya-tsinga, mhasuru tambo ndizvo zvaunoshandisa kana uchiita zvekumhanya.

Zvinoenderana neAmerican Council on Exercise, ndiyo mhando yechipiri tambo inosimudzira tsananguro yemhasuru uye inopa makumbo ako chitarisiko chakaonda. Uyezve, sezvo mhando II fibers atrophy paunenge uchikwegura, kuita nguva dzekumhanya dzinogona kubatsira kuchengetedza mutete wemhasuru hunowanzo kurasikirwa nezera.

Inowedzera simba rako

Sezvo kudzidzira kwekumhanyisa kuchida kukurumidza kuputika kwesimba munzvimbo yeanaerobic, Fayette anoti uchaona kukudzwa kwesimba rako uye nekumhanyisa.

Inowedzera anaerobic chikumbaridzo

Paunowedzera yako anaerobic chikumbaridzo sezvaunoita nesprint kudzidziswa, Fayette anonongedza kuti izvi zvinobvumidza muviri wako kuti ushande zvakanyanya kwenguva yakareba yenguva.

Chenjedzo yekufunga

Kungofanana nechero kurovedza muviri, pane zvimwe zvekuchengetedza zvaunofanira kufunga usati waedza iyo yekumhanyisa Workout.

Sekureva kweMayo Clinic, kukwirira kwakanyanya, maballistic maitiro ekushambadzira senge nguva dzekumhanyisa panzira kana treadmill haina kukodzera kune vanhu vane kukuvara kwemhasuru, hwaro hwakashata hwemasculoskeletal, kana mafambiro asina kufanira.

Izvo zvakati, vanhu vane aya mamiriro vanogona kukwanisa vachiri kubatsirwa kubva kune yakaderera-inokanganisa mabhureki nekudzidzira pane bhasikoro remukati, elliptical mudzidzisi, kana kumhanya mudziva.

Kumhanya kumhanya munzira kunopa nzvimbo yakapfava pane kurova nzira. Kana iwe uine mhando yemhando padyo padyo, funga kuita sprints ipapo.

Zvimwe zvivakwa zvekusimbisa muviri zvine makwara emukati aunogona kushandisa. Zvisinei nenzvimbo yacho, ita shuwa kuti une shangu dzekumhanya dzinotsigira kuti uite ma sprints.

Pamusoro pezvo, chero munhu ane matambudziko ane chekuita nemoyo anofanirwa kutaura nachiremba wavo vasati vaedza kumhanya.

Uyezve, izvo zvitsva zvekurovedza muviri zvinogona kubatsirwa nekushanda pamwe nemurairidzi kugadzira chirongwa che sprint. Mudzidzisi anogona kugadzirisa tsika inokodzera danho rako uye nekuratidza chero zvikanganiso zvauri kuita nehunyanzvi hwako.

Tora woenda nazvo

Kupinza mabhureki mune yako yekujaira maitiro inzira inoshanda uye inoshanda yekudzidzisa yako anaerobic system, kupisa macalorie, uye nekuvandudza iyo yakatetepa tsandanyama mashoma mumakumbo ako.

Sezvo aya marudzi ekurovedza ari kuomesa kwazvo, iwe unofanirwa kungoita nguva dzekumhanya mazuva maviri kusvika matatu pavhiki.

Kana iwe uchinzwa kurwadziwa kana kusagadzikana, uchinetseka kufema, kana kunzwa kupera simba, mira zvauri kuita. Taura nachiremba wako kana zviratidzo izvi zvichiramba zvichiitika.