Iyi yekudzidzira kwemazuva mashoma ndeye rudzi rwekudzivirira kwemazuva ekudzidzira (HIIT) iyo inobatsira kuvakira kutsungirira, kuwedzera yako anaerobic pachikumbaridzo uye kupisa makoriri akawanda namafuta zvose panguva uye shure kwekushanda kwako . Pamusana pekuita basa iri, unenge uchitonhora kwenguva refu (10 maminitsi) usati wapinda ma-4-out sprints paNhamba 9 pane iyi inonzi yakashanda chati pane masekondi makumi matatu nerimwe.
Pakati pega imwe neimwe yeprint, iwe uchazorora pazvishoma zviri nyore kwema4,5 maminitsi, zvichikupa nguva yakawanda yekugadzirira kubuda kunotevera.
Iwe unogona kunge uchida nguva yakawanda yekudziya kana muviri wako usinganzwi wakagadzirira wekutanga sprint. Tora nguva yakawanda sezvaunoda kuti usvike kuitira kuti ugone kudzivisa kuipa.
Precautions
Ramba uchiyeuka kuti zvose-kushanda zvakaoma zvikuru uye, kana iwe urikufambisa muviri wako, sprints ako anofanira kunge ari kunze, asingasiyi chimwe chinhu mune tangi yegesi. Nguva yekudzorera ichakubvumira kuti uzadze tangi yegesi, kuripa icho chikwereti chemhepo yegijiti uye ita zvinotevera.
Kana iwe uri mutangadzi, kushanda kwose hakusi kuzokufadza iwe, saka ndinokurudzira kuti utange neMushandi Wekugadzirisa Purogiramu , shandisa maitiro ekuti nguva dzinonzwa sei uye zvishoma nezvishoma uite nzira yako kusvika pakudzidzira.
Uye, chimwe chinhu chingafungisisa ndechokuti izvi hazvifaniri kunge zvichishanda. Iwe unogona kuita basa iri pamushini chero upi zvawo, wakagadzirirwa kune nzira yekushandisa, kana iwe unogona kuita izvi nemabasa chero kunze kwekufamba, kumhanya kana kuti mabhasikoro.
Kutaura zvazviri, rudzi urwu rwokuvhima runogona kunge rwakanyanya kure kana kuti pane bhasikoro.
Kana uri kushandisa treadmill, iwe unogona kuvaka mune imwe nguva yakapoteredza nguva yeprint, sezvo inotora zvishoma kuti treadmill ikurumidze uye inononoka. Zvipe iwe pamaminitsi gumi nemashanu kusvika kuwedzera kukurumidza kwako pakutanga uye maminitsi gumi nemashanu pakuguma kunonoka zvinhu.
Izvi zvinobatsira zvikuru pakati nepakati pezvidzidzo zvepamusoro zvinoda chaizvo zvinetso.
| Nguva | Kubatsira / Kachimbidzika | Kuedza kushingaira |
|---|---|---|
| 5 min. | Kushamwaridzana pane nyore nyore-kuenzanisa | 4-5 |
| 5 min. | Baseline: Wedzerai zvishoma nezvishoma kusvika pakufara, kutengesa zvishoma | 5 |
| 30 seconds | Shandisai zvose nokukurumidza sezvaunokwanisa | 9 |
| 4.5 min | Deredza kukurumidza kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4-5 |
| 30 seconds | Shandisai zvose nokukurumidza sezvaunokwanisa | 9 |
| 4.5 min | Deredza kukurumidza kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4-5 |
| 30 seconds | Shandisai zvose nokukurumidza sezvaunokwanisa | 9 |
| 4.5 min | Deredza kukurumidza kusvika pakufambisa zvakanaka kuti uwane zvakakwana | 4-5 |
| 30 seconds | Shandisai zvose nokukurumidza sezvaunokwanisa | 9 |
| 4.5 min | Kunonoka pane imwe nguva iri nyore | 3-4 |
| Zvose: | Maminitsi makumi matatu |
Mushure mekuita basa
Iva nechokwadi chokuti iwe unotora nguva yekudzikamisa pasi wozoita zvakakwana, uchizorora . Mhando iyi yekushanda yakaoma zvikuru pamuviri, saka ita nechokwadi kuti iwe unopisa, uwane zororo rako uye uchitevera nekudzorera zuva zuva rega sechiedza chekufamba, simba rekudzidzira kana imwe yemhando ye cardio.
Kana ukanyatsobuda kunze, iwe unongoda kuita basa iri rinenge kaviri pavhiki nemazuva akawanda ekuzorora ari pakati kuti urege kudzivirira.