Kana uri kunetseka nebasa rako, kudzidziswa kwemazuva ndeimwe yenzira dzakanakisisa dzekunongedza zvinhu. Nekudzidziswa kwemazuva, iwe unobvisa muviri wako kubva munzvimbo yaro yekunyaradza kwenguva pfupi. Kwete izvi chete zvingakubatsira iwe kupisa makoriki akawanda panguva yekushanda kwako, zvinoita kuti kubasa kwako kubhururuke kubva pauri kungotarisa pane imwe nguva panguva imwe.
Kunyange zviri nani kukwirira kwemazuva ekudzidzira (HIIT) . Rudzi urwu rwekurovedzwa rwakagadzirirwa kuitira kuti iwe unoshanda zvakanyanya zvakasimba panguva imwe nguva. Kwete izvo chete zvinobatsira kuvakira kutsungirira, zvinowedzera vanaerobic pachikumbaridzo uye kunokupa iwe unofadza chaizvo pashure .
Iko kunopisa kunosanganisira makoriro muviri wako unopisa kuitira kuti muviri wako udzokere kune unotangira maitiro. Izvozvo zvinoreva kuti uri kupisa makoriki akawanda pasina kuve nekugadzirisa zvimwe.
Izvi zvinotora zvinhu kune imwe nhanho inotevera kuburikidza nebhasikoro iwe kuburikidza nematanhatu matatu akasiyana ekuwedzera. Munguva yebasa rako rinotarisa, rinobva pamasekondi makumi matatu muhurefu kusvika kumasekondi makumi mapfumbamwe, iwe uchashanda pane zvakaoma zvikuru, chii chichave chakaenzana neNyoro 9 pane iyi inofungidzirwa chati , kuenzanisa zvakaoma, iyo Nhamba 8, uye zvadaro zvakaoma, kana pamusoro peNhandare 6 kana 7.
Izvo Zvaunoda Kuti Uite Basa Rokudzidzisa Rakasiyana-siyana
Iwe unogona kuita basa iri pane chero motokari yemotokari yakagadzirirwa ku-manual mode kana nemabasa chero ari kunze. Unogona kushandisa treadmill, elliptical machine, stair stepper, kana kuti purogiramu yepamusoro.
Kunze, iwe unogona kumhanya kana bhasikoro uye unoshandura faster yako kuti uchinje kuwedzerwa pane imwe nguva.
Kana iwe ukaitika kuti une makomo ari pedyo, unogona kuisa mazviri mukati mako.
Iva nechokwadi chokuti iwe une bhaji remvura pamwe newe sezvo iyi ndiyo nguva refu yekudzidzira uye iwe unofanirwa kunge uchitora kunwa kusvika pamagumo evharo rimwe nerimwe.
Imwa pose paunenge uine nyota zvakare, uye unwe mvura yakanaka kunopera pakugadzirira.
Mukuwedzera, usafunga sokuti iwe unoda kuchengetedza zvirongwa zvakafanana kune nguva imwe neimwe. Sezvaunowedzera kuora mwoyo, ungatofanira kuenda zvishoma kana kuderedza kusagadzikana kuitira kuti urambe uri pane zvaunenge uchifunga kuti unoedza. Izvo zvinowanzoitika, kunyange zvazvo zvingava zvinokurudzira kuti uedze kugadzirisa zvakafanana nguva imwe neimwe.
30-60-90 Kudzidzisa Mixed Interval
| Nguva | Kubatsira / Kachimbidzika | Kuedza kushingaira |
|---|---|---|
| 5 min. | Kushamwaridzana pamusana pfupi nyore kuenzanisa | 4 - 5 |
| 5 min. | Baseline: Wedzerai kufamba zvishoma nezvishoma kudarika zvakanyanya kudarika kufara | 5 |
| Mixed Interval Block 1 | ||
| 30 seconds | Wedzera kukurumidza kwako kana kukanganisa kushanda zvose kunze | 9 |
| 30 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| 60 seconds | Wedzera kukurumidza kwako kana kumanikidza kubasa zvakaoma | 8 |
| 60 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| 90 seconds | Wedzera kufamba kana kukanganisa kushanda pamwero wakaenzana-wakaoma | 7 |
| 90 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| Mixed Interval Block 2 | ||
| 90 seconds | Wedzera kufamba kana kukanganisa kushanda pamwero wakaenzana-wakaoma | 7 |
| 90 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| 60 seconds | Wedzera kukurumidza kwako / kumanikidza kubasa zvakaoma | 8 |
| 60 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| 30 seconds | Wedzera kukurumidza kwako kana kukanganisa kushanda zvose kunze | 9 |
| 30 seconds | Deredza kudhikira kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| Mixed Interval Block 3 | ||
| 30 seconds | Wedzera kukurumidza kwako / kushorwa kushanda zvose kunze | 9 |
| 30 seconds | Deredza kukurumidza kwako kuti uwane nguva yakawanda kuti uwane zvakakwana | 4 - 5 |
| 60 seconds | Wedzera kukurumidza kwako / kumanikidza kubasa zvakaoma | 8 |
| 60 seconds | Deredza kukurumidza kwako kuti uwane nguva yakawanda kuti uwane zvakakwana | 4 - 5 |
| 90 seconds | Wedzera kufamba kana kukanganisa kushanda pamwero wakaenzana-wakaoma | 7 |
| 90 seconds | Deredza kukurumidza kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4 - 5 |
| Mixed Interval Block 4 | ||
| 90 seconds | Wedzera kukurumidza kana kukanganisa kushanda pane zvishoma nezvishoma kusvika zvakaoma | 7 |
| 90 seconds | Deredza kukurumidza kwako kuti uwane nguva yakawanda kuti uwane zvakakwana | 4 - 5 |
| 60 seconds | Wedzera kukurumidza kwako kana kumanikidza kubasa zvakaoma | 8 |
| 60 seconds | Deredza kukurumidza kwako kuti uwane nguva yakawanda kuti uwane zvakakwana | 4 - 5 |
| 30 seconds | Wedzera kukurumidza kwako kana kukanganisa kushanda zvose kunze | 9 |
| 30 seconds | Deredza kukurumidza kwako kuti uwane nguva yakawanda kuti uwane zvakakwana | 4 - 5 |
| Cool Down | ||
| 5 min | Kunonoka pane imwe nguva iri nyore | 3 - 4 |
| Zvose: | Maminitsi 39 |
Ichi ndicho chikwata chakasimba chekudzidzira chinogona kunge chisina kukodzera vatangatanga . Iva nechokwadi chekubvunza chiremba wako usati watanga purogiramu yekurovedza muviri, kunyanya kana uine chirwere chisingaperi kana zvinetso zveutano.