Kana iwe uchida kukwana zvakakodzera, kuwedzera kuwedzerwa kwemasimba, zvakadai semaminitsi makumi matatu ekudzidzira sprint, kuchakupa zviitiko zvinoshamisa. Kune ani zvake asina nguva yekutora nguva refu, kushingaira kutsungirira muviri, asi anoda zvimwechete kana kuti zviri nani zvepfungwa dzemwoyo, funga nezvekushanda kwepirint.
Kunyange zvazvo vazhinji vashandise zvinorayira zvinorayira kusvika kumaminitsi makumi matanhatu ekuenzanisa muviri katatu pavhiki, vanhu vazhinji vanokundikana kuita basa iroro rakawanda nokuda kwezvikonzero zvakawanda, kusanganisira kusava nenguva uye kusava nemigumisiro.
Kana iwe uri pfupi pane nguva, asi unoda kuvandudza moyo wako wehutano uye hutano hwakakwana, kushandiswa kweprint kunogona kuva sarudzo yakakwana. Uchapupu hunoratidza kuti kupfupika, kukwirira-simba kwemaitiro ekugadzirisa kushandiswa kunovandudza aerobic simba nekutsungirira munenge hafu yenguva yekutsungirira tsika yekutsungirira.
Tsvakurudzo paSprint Workouts
Sprint kurovedza iri kuva nzira yakakurumbira yekudzidzisa vanhu vakuru uyewo kubhabhatidza muviri nekuti inoshanda. Zvidzidzo zvenguva pfupi zvekudzidziswa kweprint nevatasvi vemabhiza zvakaratidza hukuru hwehutano hwehupenyu munguva shoma. Ichokwadi, chimwe chidzidzo chakawana kuti zvirongwa zvitanhatu chete zvechinomwe kusvika kune zvinomwe-kunze kwemashure makumi matatu nemaviri sprints (nemaminitsi mana ekudzikinura pakati peprints) inogona kuva yakagadziridza mukuvandudza mafungiro emwoyo yakakwana seawa yezuva nezuva inononoka-level aerobic exercise.
Zvidzidzo mune imwe tsvakurudzo zvakaratidza kushamisa kwezana nezana kubva muzana kubva pakuwedzera kwekutsungirira simba (kubva pamaminitsi makumi maviri kusvika kumaminitsi 51) zvichienderana neboka rinodzora risina kuratidza kuchinja.
Mune rumwe ruzivo rwevamwe vanotsvakurudza, zvidzidzo zvakagadzirisa nguva yavo yebhasi yekutengesa maitiro nekusvika 10 muzana mumavhiki maviri.
Zvakafanana neKubatsira Kudzidzisa
Aya maitiro mashomanana ekudzidzira zvakasimba (kwete kusiyana nekudzidzira kwekuvhara kwemazuva ) akavandudza utano hwakanaka uye hunoenzanisa nemavhiki mashoma ekudzidzira tsika dzekutsungirira.
Mishonga yeboka rakarovedzwa yakaratidzawo kuwedzera kukuru kwekateti yakagadzirwa (citrate is enzyme iyo chiratidzo chekushandisa kwemuviri yekushandisa oxygen).
Zvimwe zvakawanikwa zvakaratidza kuti kupfupika, kukwirira- kupisa muviri kunopisa makoriki akawanda kupfuura yakaenzana yemafungiro emwero-yepamusoro-cardio.
Nzira Yokuita Nayo 30-yechipiri Sprint Workout
Izvo zvinotevera zvidzidzo zvekudzidzira zvinogona kuitwa paunenge uchimhanya, kushambira, mabhasikoro, kana kuti chero humwe humwe hutano hwemwoyo .
- Kudzivirirwa . Nokuti ichi chinhu chakakwirira chekudzidzira chinokurudzirwa kuti uongorore nechiremba wako uye uongorore PAR-Q usati watanga kuburitswa kweprint.
- Base Fitness . Zvakakoshawo kuva nesheyo yakasimba yehutano mumuitiro wauri kushandisa nekuda kweprints. Kuvaka hwaro hwehutano hwakanaka, tevera mutemo we10 muzana , uye zvishoma nezvishoma kuwedzera kuraira kwako.
- Tsvina Soreness . Kuisa purogiramu yeprint kunogona kuva kwakaoma kana kukonzera kunonoka kunotanga kusuruvara kunetseka kana iwe usati wadzidza zvakawanda pamberi pekuita basa iri. Tinokurudzira kuti tive nemavhiki matatu kusvika kuchina wehutano hwakanaka tisati watanga.
- Kusuruvara . Kuzvikuvadza munguva shoma shoma, yakanyanya-yakanyanya kuputika kwekurovedza muviri inobvira kana iwe usati wagadzirira nehuwandu hunopisa.
Sprint Workout Step-by-Step
- Kakawanda Sei ? Ita sprint workout routines katatu pavhiki nekuzorora kuzhinji pakati pekushanda. Nokuda kwesimba rekushanda uku, vatambi vakawanda havafaniri kuita sprint basa kanopfuura katatu pavhiki.
- Wakashisa . Pamberi pezvipfeko, svetura zvakakwana nekudzidzira zviri nyore kwemaminitsi mashanu kusvika ku10. Ita basa rimwe chete raunenge uri kushandisa nekuda kweprints yako.
- Sprint . Ita yako sprint yokutanga pane inenge 60 muzana yakawanda. Kana iwe uchinzwa kushungurudzika kwemasumbu kana kurwadziwa kwekubatana, kudzoka uye kuramba uchidziya.
- Tora . Dzokora kwemaminitsi maviri nekuderera kusvika pakunakidza, asi ramba uchifamba. Izvi zvinogona kunge ari jog iri nyore kana kufamba, zvichienderana nehutano hwako.
- Sprint . Ita yako sprint inotevera painenge 80 muzana yakawanda.
- Tora . Tora kwemaminitsi maviri.
- Sprint . Ita zvakasara zveprints yako pa100 muzana masimba kana kuti zvose-kunze kwekuita kwemaminitsi makumi matatu. Iwe unofanirwa kunge uri kuzvisunga iwe pachako kune imwe neimwe.
- Tora . Dzokorora kwemaminitsi maviri kusvika mana mushure mokunge imwe neimwe ichinyatsobvumira kubvumira kwako nekufema kwako kwemoyo kunonoke kusvika pakuti iwe unogona kubata hurukuro pasina kupera.
- Dzokorora . Dzorerai sprint / kupora chiitiko 4-8 nguva zvichienderana nehutano hwako uye kukwanisa. Nekutanga kwekudzidzira, iwe unoda kumira pa 4 sprints. Zvakanaka. Edza kuvaka kune 8.
- Basa rekudzidzisa . Chinangwa ndechekuita basa iri katanhatu mumavhiki maviri uye zvakare kudzoka kune kaviri pavhiki kwekuchengetedza kwemavhiki matanhatu kusvika masere usati wachinja basa rako.
- Zororo uye Kudzorera . Bvumirai kwemazuva maviri kusvika kwemazuva ekuzorora kana imwe nzira iri nyore pakati pekuita basa.
Kana iwe uchida zvitsva zvako, unogona kupfuurira kwenguva refu. Asi iyo pfungwa yakanaka kusiyanisa tsika yako mwedzi mishomanana, uye mugore rose. Iko kushandiswa kwakanyanya, uye iwe unogona kutora pfupa uye kuita zvimwe zvishoma zvishoma zvinoshanda kwenguva yakati. Inzwa wakasununguka kuchinja tsika sezvaunoda; zvione kuti chii chinonyanya kukubatsira iwe.
Sprint kudzidzisa inopa chisarudzo kune avo vasina nguva yakawanda yekuita maitiro, asi zvakadaro, vanoda kuvandudza moyo yavo yehutano. Kunyange zvazvo rudzi urwu rwekudzidzira ruchida uye runoda hupamhi hwekukurudzira, hunogona kutungamirira kukuvandudza kunoshamisa munguva pfupi.
* Iva nechokwadi chekutarisa nachiremba wako usati watanga chirongwa ichi.
Sources:
Kirsten A. Burgomaster, Scott C. Hughes, George JF Heigenhauser, Suzanne N. Bradwell, naMartin J. Gibala. Zvirongwa zvitanhatu zvekudzidzira kwemazuva mashomanana zvinowedzera muscle inokonzera hutano uye kuenderera mberi kutsungirira simba muvanhu. Nyaya yeApplied Physiology, February 10, 2005;
Burgomaster KA, Heigenhauser GJ, Gibala MJ. Migumisiro Yenguva Yenguva Pfupi Yokudzidzira Kudzidziswa Nevanhu Skeletal Muscle Carbohydrate Metabolism Panguva Yokudzidzira uye Nguva Yechiedzo Chekuita. Nyaya yeApplied Physiology, February 2006.