Indlela ukuphucula amandla inkqubo yoqeqesho,-long distance asebenza

Indlela ukuphucula ukunyamezela xa umthambo? Impendulo yalo mbuzo bantu umdla ngokwaneleyo. Kwaye ngoku siya kuxoxa ngayo - ujonga iinkqubo esele, ezijolise amayeza ukwandisa unyamezelo, kunye nefuthe lazo umzimba yembaleki.

Ngenxa ndlela ukusombulula ingxaki ngasentla, naka aphilileyo. Yinto indlela elula engadingi ukuba izixhobo ezikhethekileyo umthambo.

ulwazi jikelele

Ukubaleka, Kakade ke, jikelele, kodwa kufuna indlela ekhethekileyo, kuba oko akwanelanga nje ukuba isiqalo esihle. Kuyimfuneko ngakumbi kwaye bakwazi ukuhlala ixesha elide ngokwaneleyo kule nesantya. Ukuza kuthi ga ngoku, ukongeza kuqeqesho emzimbeni kwaye kufuneka nokuzimisela ngakumbi amaqhinga (okanye izixhobo) intshukumo. Ngokwemibandela ukwaba ukunyamezela ekhethekileyo jikelele. Iyimfuneko ukulungiselela iinjongo ezinjalo:

1. unyamezelo jikelele. It ikuvumela ukuba ukulungisa iziphumo ezikhoyo kwaye bazilungiselele imigcobo emzimbeni.
2. unyamezelo Special. Loo nto iya kufuna abo babandakanyeka ukukwazi komzimba ukoyisa umthwalo ixesha elide. uphuhliso yawo inxaxheba iimbaleki abo Ufuna ukuhlela iintlanga-elide kude. Ngapha koko, it ikuvumela ukuba akubanyamezeli ngcono iimeko hypoxic ukumelana umthambo aerobic.

Running Imidlalo kufuna eninzi unyamezelo. Makhe sijonge indlela kukufumana kuyo.

iingcebiso jikelele ukuze ihlale ixesha elide

Ngoko ke, ukuze bazuze iziphumo ezigqwesileyo, kufuneka:

1. Ukuzibandakanya phezu komhlaba kunye ukunyuka okuncinane (4%). Ukongeza, kufuneka ukhethe isantya onjalo ukuba nako ukuthetha breathlessly. Ukuphendula ukuphucula indlela unyamezelo sesizalo sakho, kufuneka kwakhona uqaphele into yokuba njengoko isantya zokuqala zikhethwe imizuzwana enjalo 20 ukoyisa umgama ngamanyathelo-30, yaye injongo yayo, ukuba uqeqesho dlozhny kuthabatha imizuzu engama-20 ubuncinane.
2. Bazixakekisa uhlanga zezemidlalo njengoko inani leeklasi. Ngoko ke, lo mbutho uya kuba luncedo bahambe ezindulini namageduka (ekunyukeni hayi ngaphantsi kwe-8%). Kakade ke, kuyimfuneko ukuba achithe ngawo onke amaxesha, kodwa ke sisiqingatha kuphela. Isantya movement kufuneka ibe kwinqanaba kumhlathi ongaphambili.
3. Musa ukulibala ukwenza kuvuselelwa izihlunu zabo. Oku kwenziwa ngexesha opholileyo-phantsi, kwaye ngexesha ashushu-up ekuqaleni. kubalulekile ngokukodwa abo baye walimala, yaye ixesha elide akazange ukulayisha umzimba wakho. Ukubuyisela imisipha ngokwaneleyo ukwenza njengomtyibilizi. Ukuba ukuzilolonga ekuqaleni zinzima, inokusetyenziswa athile lonke Amazing yakho.

Kwaye ngoku makhe ukufunda imithambo, ukwandisa unyamezelo, kwaye zisekelwe phezu ngokubaleka.

Icotha, ngcono

Umnqweno ukuphumeza isiphumo kudla uchola phezu ukunyanyekelwa ngumntu. Nangento engento! Ngapha koko, loo nto inokuphumela ubuncinane iintlungu ehlasela izihlunu ilibele, kwaye maxa wambi nkqu microtraumas okanye waphuka.

Ingcamango msebenzi yokuqala kukuba umntu kufuneka enze nemijikelo yayo. Kuba abo ezemidlalo iiyunifomu okungamanyala, uya kuthetha oku kulandelayo:

1. Kuyimfuneko ukuba ukubaleka kwimizuzwana engamashumi amathathu;
2. Hambani nesantya bathuleyo imizuzu 4.5;
3. Phinda izihlandlo ezisibhozo.

Le ukuzilolonga kwanele ukwenza kathathu ngeveki. Njengokuba iintsuku cross-lizwe, ungakhetha ngoMvulo, ngoLwesithathu nangoLwesihlanu. Ekuhambeni kwexesha, imfuneko ukwandisa umthwalo nokunciphisa abanye.

Kwiinyanga ezintandathu uqeqesho kule ndlela ngabo ungaphoswa iiklasi yaye ngokwaneleyo ukuvavanya amandla abo, liyi umphumo iiyure ezimbini yokuqhuba ngesantya ezolileyo. Kodwa nantsi ke kungcono ukuba ukusebenza ngexesha, yaye umgama. Kokuba qho emva kweeveki ezimbini.

fast emane

Ngoko ke, siya kuqhubeka ukuqwalasela umthambo, ukwandisa unyamezelo. Umongo kwiklasi elandelayo kuza phantsi oko ufuna kumgama othile ngexeshana elifutshane. Kwaye hayi kanye, kodwa imali ethile. Kwaye kufuneka isebenze ngokukhawuleza njengoko umntu efuna.

Umzekelo ukuba kumgama oziimitha 800 ngemizuzu-3 kwimizuzwana engama-30. Qala iiseti 4-5 umthambo ngamnye. Ukuba awukwazi sizalisekisa imigangatho, oko lusasebenza kwaye zama ukufikelela usukelo. Xa zonke iindlela ziza kuphunyezwa ngempumelelo, kunokwenzeka ukuba kwandiswe inani labo. Nangona kucetyiswa ukuba Ndibaleka izihlandlo ezingaphezu kwama-10 kulo Amazing mnye. Inokuba yenziwe ngendlela efanayo njengoko odlulileyo omnye - kathathu ngeveki.

Ngoku uyazi ukuphucula njani unyamezelo, ukuba ufuna ukufunda ukubaleka umgama omde ngokukhawuleza kangakanani. Kodwa le ndlela efanelekileyo ngabantu abenza ukuze abaleke iikhilomitha ubuncinane ezintathu? Ukuba awukwazi ukuyenza - kakuhle, koko funda isiqendu №1.

run Slow and elide

Oku kulandelayo ilungele ukuba abo banomdla kwindlela ukwandisa amandla kwaye badiniwe yi ukudinwa. Ingongoma ephambili yeyokuba kufuneka uqwalasele kugqatso lula. Hi ndlela leyi, ukongeza injongo yayo ngqo, umthambo inceda ukuthintela iimeko ezibuhlungu.

Le program ilungiselelwe ukusebenza kuyo imigudu yomntu. Kule nkqubo, uze kwi-90% imikhosi yayo, njengoko abantu abaninzi, yaye 80%. Ukuba kwiikhilomitha ezingama-8 uya kuba nako ukulwanabo kwimizuzu engama 25, ngoko zama ukuyenza sisiqingatha seyure. Oko kukuthi, ngexesha ungasebenzisa i ngumba we 1.25.

uqeqesho ebhalwe

Le program ibonelela ngendlela njengomtyibilizi, ukuzilolonga zingadinwa. Kwaye kufuneka kungabikho izihlandlo ezingaphezu kwama-kathathu ngeveki (ungasebenzisa zonke efanayo ngoMvulo, ngoLwesithathu nangoLwesihlanu).

Kuyimfuneko ukwenza isicwangciso somsebenzi, apho isantya kwaye umgama ukuzilolonga nganye iza kuboniswa. Kulo mzekelo, kwemiqathango ngoMvulo - into kwimidyarho, kodwa kuhamba ngonyawo lonwabu nje. NgoLwesithathu wadlula umthambo lekhefu. Kwaye ngoLwesihlanu, kuyimfuneko ukuba amalungiselelo Amazing nesantya. Hi ndlela leyi, kubulelwe alternation kunciphisa ingozi yokwenzakala. Kodwa kukho efanelekileyo kwimeko langoku, uqeqesho nonyamezelo ezinjalo - wonke isigqibo ngokwakhe.

ingxoxo Yahlula - yinto uphindaphindo zabo. Umbhali kule ndlela ikhuthaza kuqalwa kunye nabameli 12 iimitha ezingama-400 (okanye 6 ukuya 800). Kwaye, ukuba oyifunayo, lo mgama uya kwanda, kodwa neekhilomitha akukho ngaphezulu kwama-20.

Plyometrics

Uqeqesho unyamezelo ilandelayo usebenzisa indlela ngentlokomo. Le ndlela iye lubonise iziphumo ezilungileyo xa isantya ofunekayo, isantya kunye namandla. Kwakhona plyometrics izinto bunokubonwa parkour. It usebenzisa iintshukumo neziqhushumbisi nekhawulezayo ukuphuhlisa amandla kwimisipha nesantya. Kubalulekile abalapha ukutsiba.

Nayiphi into into yokuzoba ethile ayikho, kodwa unako ukuqala nale: kuqala, ebaleka ngokwemizuzu ezincinane kweemitha 15-20. Ngoko kuyimfuneko ukuba ukunyusa amadolo phezulu ngokwaneleyo (kodwa hayi kakhulu). Emva koko kufuneka bakhululeke uphinde amaxesha 6-8 ngaphezulu. Njengoko i ashushu-up ezongezelelweyo ungadibanisa nokuxhuma ezahlukeneyo (ngamanqina amabini, ekhohlo, ekunene). Ukuze ukuba buhlungu, uyacebiswa ukuba basebenze phantsi okanye yabahambi.

nesantya Amazing Long

Ukuqhubeka ukuhlola ukuphucula indlela unyamezelo wenyama kumzimba, makhe sinikele ingqalelo kwenye indlela. Thelekisa, thinta kwiindlela eqhelekileyo. Bathi zinika umntu ukubaleka ezinereyithi ephantsi kancinci oko zingaphunyezwa ngeekhilomitha ezili-10 ngaphandle naziphi na iingxaki. Oku ziphakanyisiweyo ukwandisa eli nani ukuya engama-60.

Kuyanconywa ukuba azibandakanye kuphela kanye ngeveki. Ngoko ke kufuneka siqhubeke iinyanga ezimbini. Ngelo xesha, ukuba ukuthintela ukwenzakala, kucetyiswa ukuba uqale ngendlela eqhelekileyo - ukusuka kwimizuzu engama-20. Qho ngeveki, ngaba ufuna ukongeza imizuzu emi-5. Ukuba oku akusebenzi - kakuhle, zama imowudi elidlulileyo, ude azivale kwinto imithetho emitsha. Emva kweenyanga ezimbini zoqeqesho ukuzinika luphumlo elungileyo kangangeveki. Ekuhambeni kwexesha, kuya kuba lula ukwandisa amaza yoqeqesho. Ngoko kuya kuba lula ukubambelela ezimbini uhlanga kule veki - elapho iintsuku simahla.

run Quick and elide

Olu khetho yeyona ndlela eyahlukileyo №3. Undoqo yale ndlela kuxhomekeke yokuba xa kuya kubakho%-25 kuphela umgama esisigxina, qala ukuba pick up isantya. Kwaye oku kufuneka kwenziwe kancinci. Ekugqibeleni, abaninzi baya kuvakalelwa kukuba bafana kulamula acofwa, ungakhathazeki - oku ke kuqhelekile. Ke ukuqhuba ngathi ihashe ukugidima kuyimfuneko.

Medicine iya bophula

Makhe sithethe ngayo iziyobisi ukwandisa unyamezelo. Okokuqala, ndifuna ukuba ubeke sisilumkiso sokuba ukusebenzisa kwabo alufanelekanga ngaphandle kokushiya, azafunyanelwa ndawo. Ngoko ke, cinga kabini aze adibane nogqirha wakho phambi kokuba uthathe nantoni na. Ukuba lingaba nomthelela onjalo:

• i ekuhlanganiseni;
• metabolic;
• mixed.

Amalungiselelo iqela lokuqala azithandeki ngenxa yokuba ukusetyenziswa kwazo elide kukhokelela inkqubo zezigulo ezahlukeneyo emzimbeni. Uhlobo wesibini kuthathwa ixesha elide, kodwa bakholisa ukuba isantya kunokuba kade amanyathelo. Ngezakhiwo kunye nempembelelo ugalelwe kwindawo eliphakathi.