Uma usebenza, amafutha ashiswa kuphela kulezo zimo uma ugijima umkhawulo isikhathi esithile. Lokhu kungenziwa kuphela ngokusebenzisa ukuhamba kwesikhathi , okubhekwa njengento efanele kakhulu ekulahlekeni kwesisindo.
Ukuphi ukugijima?
Indawo elula kunazo zonke yokuqhuba ukuhamba kwe-interval yilapho yokuzivocavoca ene-treadmill. Ngakho-ke ungakwazi kalula ukushintsha kusuka ijubane elilodwa ukuya kwelinye, ukushintsha ijubane nokuthambekela komzila.
Kodwa-ke, ukugijima emidlalweni kungase kusebenze kangako. Ukwenza lokhu uzodinga ukuzinikezela, isitophuwashi kanye nesilonda senhliziyo.
Isikhathi sokuqalisa?
Abaningi baphutha, bethi ekuseni egijima eqeqesha inhliziyo, emini - izimbungulu zigijima, futhi kusihlwa - zikhuthaza ukulahlekelwa isisindo. Eqinisweni, kufanele ugijime uma kungcono kuwe kusuka ekubukeni komzimba. Abanye abantu abakwazi ukugijima ekuseni, abanye bafuna ukugijima kusihlwa, ngenxa yalokhu banesifiso sokudla, okwesithathu ngokuphambene nalokho "kuyalimaza" ukuqeqesha kusihlwa, ngoba bafaka isandla emndenini "ononya".
Kuyini ngaphambi nangemva komncintiswano?
Ngaphambi kokugijima amahora angu-1.5 udinga isiphuzo nge-carbohydrate nge-GI encane - ingaba iphalishi, hhayi izithelo ezimnandi, ama-macaroni ezinhlobonhlobo ezinamafutha, ama-muesli. Amandla ngemuva kokusebenza ngokulahlekelwa isisindo kufanele avalwe iwindi le-carbohydrat ukuze agcwalise ukunikezwa kwe-glycogen, eyadliwa ngesikhathi sokuqeqesha. Emaminithini okuqala emva kokugijima, ungaphuza ijusi, futhi ngemva kwemizuzu engu-20-40 kuba phezulu ukudla ukudla kwe-carbohydrate-protein.
Pulse
Njengoba sesishilo kakade, ukushaywa komzimba lapho kusebenza ukulahlekelwa isisindo kudlala indima ebaluleke kakhulu. Kumele kube ukukhawulela, futhi owesifazane kusho okungaba ngu-157 ukushaya / iminithi.
Uhlelo lokuqalisa
Yebo, yona kanye uhlelo lokusebenza kwesisindo, ngaphandle kwalokho ongenakukwenza.
Inketho 1 (uma unamandla okuqeqeshwa kwezinye izinsuku):
- Umsombuluko - ukuqeqeshwa emuva nesifuba;
- NgoLwesibili - isikhathi sokugijima sisebenza;
- imvelo - triceps kanye deltas, cindezela;
- NgoLwesine - isikhathi sokugijima;
- ULwesihlanu, ukuphumula kweSonto;
- NgoMgqibelo - izinyawo.
Inketho 2 (uma usebenza kuphela):
- NgoMsombuluko - ugijime ngamamitha angu-200 nohambo lwamaminithi angu-2-3, ngakho-ke izikhathi eziyi-10;
- NgoLwesithathu - ukugijima ngo-800 m no-2-3 amaminithi okuphumula, izikhathi eziyi-3-4;
- ULwesihlanu - ukugijima okusheshayo 5 km.
Noma kunjalo, ukushintshwa kokusebenza nokuqeqeshwa kwamandla kuningi
Lapho uhlela uhlelo lokuqeqesha ukulahlekelwa isisindo, kufanele kukhunjulwe ukuthi umphumela osheshayo nesibonakala kakhulu ufinyelelwa ngemithwalo ehlukile. Ngakho-ke, ungaxhuma le fantasy futhi usebenzise imizuzwana engu-30 ye-sprints kanye nemizuzu emibili yokuphumula nezinhlelo eziyinhloko ezibalwe ngenhla.
Kodwa iqiniso cishe cishe konke okukhohliwe kuyinto efudumele-up and hitch. I-warm-up "ihlanganisa" umzimba wakho ohlelweni lokushisa amafutha (lokhu kuhlanganiswa kuzokwenzeka ngaphandle kokufudumala, kepha kamuva kakhulu), futhi ukushaywa kuyadingeka ukulahla imikhiqizo yokubola kusukela emisipha futhi uphumule ngemva komthwalo.