Bhara treadmill kushungurudzwa nebasa rinofadza uye rinokurumidza kushanda
Fartlek , zvinoreva "kukurumidza kutamba" muSweden, ndiyo nzira isina kudzidziswa yekudzidzira muviri umo iwe unonyatsoita nayo nekukurumidza uye kuwedzera kwekuita basa. Kunyange zvazvo izwi iri rinowanzobatanidzwa nezvikwereti uye kure nemakiromita anomhanya, iyo nzira inogona kushandiswa kune chero rudzi rupi rwehupenyu hunoramba huchiita, kusanganisira rowing uye mitambo.
Zvichienderana nehutano hwako hwepamusoro, fartlek kudzidzisa inogona kupindirana inomhanya nekutarisa kana kufamba nekutamba. Izvi zvinoreva, muchidimbu, kuputsa zvinyorwa zvemaitiro ekutsika-maitiro nekupa iwe nzira dzokugadzirisa kudzidziswa zvichibva pane zvinangwa zvako.
Semuenzaniso, paunotarisa terevhizheni pazvinyorwa zvekunyora muviri, iwe unogona kusarudza kutamba panguva yeTV uye kuratidzira panguva yekudhinda. Kana, paunenge uri panze, unogona kushandisa mapuranga emagetsi semakonti uye jog pakati pekutanga, kumhanya pakati pechipiri, jog pakati pechitatu, uye sprint pakati pechina.
Kubatsirwa kwekudzidzisa kweFartlek
Kuchinja kwakasiyana-siyana uye kuenderera mberi kwemafartlek kunopa zvipo kune zvose maererano nehutano hwema aerobic uye anaerobic . Zvakare, zvinokutora kubva "hamster wheel" mindset umo makina kana timer inosarudza kufamba nekukura.
Uye, kusiyana nekufambisa uye kupota kwemazuva ekufambisa kunowanzogadziriswa, unhu husina kusimbiswa hwefartlek unobvumira kuti uise zvinangwa zvako zvichienderana nezvakawanda kana zvishoma iwe unoda kuzvidzora iwe zuva iroro.
Uine fartlek, iwe unowanzove uri "uripo" mukudzidzira kwako uye zvishoma nezvishoma kuti upinde muhutano kana kuti ugare uri muitiro wakafanana / utano hwakanaka.
A Sample Fartlek Treadmill Workout
Kunyange zvazvo fartlek kudzidzisa ingaita seyo nzira iri nyore kune vanhu vasingadi kuzviswededza, musakanganisa izwi rokuti "risina kusimbiswa" risina vavariro.
Usati watanga chero basa rekushanda iwe pachako uzviise chinangwa maererano nenguva kana kureba pamwe neurongwa kuti iwe paunenge uchienzanisa sei kana kukurumidza.
Muenzaniso wekutanga ndeyekuita basa rakagadziriswa rakagadzirirwa naMike Simon, mumwe mudzidzisi weNSCA-akadzidziswa uye nyika yepamusoro-soro uye muchengeti wemunda uri kuWestchester, New York. Nharaunda uye nekukurumidza zvakanakisisa kune vamhanyi vari pakati, asi iwe unogona kuchinja inomhanya zvichienderana nehutano hwako.
- Nokuda kwekudziya-famba, famba kana kufamba kunonoka kwemaminitsi mashanu pamakiromita mashanu paawa imwe paanomwe yezana inotamira.
- Zvadaro, fambai makiromita imwe pamakiromita matanhatu paawa pane imwechete inotamira.
- Pasina kuchinja kutengesa, zorora udzoke nekuderedza kufamba kwako kusvika makiromita mashanu paawa kwemaminitsi matatu.
- Nokuti basa rakagadzirirwa, rinokurumidza kusvika mairi makiromita makumi maviri neawa pamaminitsi makumi matatu.
- Itai kuti imwe zororo igare, zvakare pamakiromita mashanu paawa kwemaminitsi matatu.
- Ramba uchifamba, uchikurumidza kwemasekondi makumi matatu uye uchinonoka kwemaminitsi matatu, kusvika wawana maminitsi makumi maviri nemashanu.
- Iye zvino fambai makiromita imwechete pamakiromita matanhatu paawa.
- Pakupedzisira, itonhorera pasi nekukwira zvishoma nezvishoma pamakiromita matatu neawa pa5 kusvika ku7 muzana inotamira.
Mushure mekudzivirira kwenyu, pedzai nemamwe mashoma kana yoga pose .
Shoko Rinobva
Pfungwa ye fartlek kurovedza haisi yekuisa chiitiro chako pachako uye kubatisisa nayo.
Muzvokwadi, haifaniri kunge iri pamusoro pechiitiko zvachose. Unofanirwa kutanga nekutanga kwekudzidzira uye chinangwa chekugadzirisa nguva, nguva, mararamiro, kana kurega kana iwe uchinzwa uri muduku iwe usina kupikiswa.
Vamwe vanhu vachatora nzira yakajeka uye vanounza mapepa akasiyana-siyana ekudzingwa kwemimhanzi kwemazuva pavanenge vachidzidzira maitiro kana vamwe kana vari mune imwe pfungwa yekuchengetedza pfungwa. Pakupedzisira, fartlek ndeyezvose zvinopesana newe, kufara, uye kuchengeta zvinhu zvitsva.
> Sources:
> Bacon, A .; Carter, R .; Ogle, E. et al. "VO2max Training and High-Intensity Interval Training in Humans: Meta-Kuongorora." PLoS One. 2013; 8 (9): e73182; DOI: 10.1371 / magazini.pone.0073182.
> Kumar, P. "Chiitiko chekudzidziswa kwemafartlek ekuvandudza mano ekutsungirira pakati pevatambi." International Journal of Physical Education, Mitambo, uye Utano. 2015; 2 (2): 291-293.