Dzidza nezve nzira dzekuvandudza kukurumidza kwako nekutsungirira
Fartlek, izwi rechiSweden rinoreva "kutamba nekukurumidza," inoratidziro yekuvharana kana kukurumidza kudzidzisa inogona kubudirira mukuvandudza kushanya kwako nekukurumidza.
Fartlek kushanda kunosanganisira kuchinja kusimba kwako mukufamba kwako, kushandura pakati pezvikamu zvakatsva uye zvishoma nezvishoma. Kusiyana nekudzidziswa kwemazuva edzimhosva kunosanganisira zvikamu zvakatarwa kana kuti zviyero zvakatarwa, fartleks haasati agadziridzwa.
Nguva yekuzorora kwebasa inogona kunge yakabva pamanzwiro anoita muviri. Nekudzidziswa kwemafartlek, iwe unogona kuedza kufamba nekutsungirira, uye unoona kuchinja kwekufamba.
Vatambi vakawanda, kunyanya vanotanga, vanofarira fartlek kudzidziswa nokuti inosanganisira basa rinomhanya. Asi zvinowedzera kushanduka uye kwete sezvinotarisirwa sezvidzidzo zvenguva dzenguva. Chimwe chibatsiro chekudzidziswa kwefartlek ndechekuti haifaniri kuitwa pamugwagwa uye inogona kuitwa pamarudzi ose emunda, semigwagwa, nzira, kana makomo . Kudzidzisa kweFartlek kunonyanya kunetseka pamusoro penheyo yako, pakupedzisira kunotungamirira kukurumidza kukurumidza nekuvandudza mwana wako anaerobic mukova.
Nzira Yekuita Fartlek Workouts
Kuti uite basa rekushanda, edza kuisa nguva shomanana yepamhanho yakakwirira kudarika yako yaunotamba. Chengetedza kufamba nokukurumidza kwenguva shoma kana nguva, zvakadai semamita 200 kana 30 seconds. Zvenguva zvinogona kusiyana mukati mekuvhima, uye iwe unogona kushandisa kunyange zviratidzo zvakadai semigwagwa kana mapurisa efoni kuti uone zvikamu zvako.
Kana ukangopedza chikamu chekutsanya, kunonoka kufamba kwako pasi pomuitiro wako wakananga kumhanya kusvikira wapora zvachose uye kufema kwako kwakadzokera kune yakasarudzika. Zvadaro dzokera kumhanyiro paunofamba, uye shandisa nguva shoma shomanana mushure mokumhanya.
Sample Fartlek Workout
Heino izvo shanduro yekutanga fartlek workout yaizoita seyi :
- Maminitsi gumi okudziya-up pazvinomhanya nyore
- 1 miniti pa (kukurumidza kufamba), 2 maminiti kubva (nyore), 2 maminitsi, 1 miniti kubva
- Dzokorora fartlek yakagadzika 3 kusvika 4 nguva
- Maminitsi gumi anononoka pasi pasi nyore nyore
Ramba uchifunga kuti fartlek kurovedzwa kunoreva kuva wakasununguka-fomu uye kunakidza. Kana uri kuisa timer, inongova nguva yekudzidzisa. Funga nezvezvikwangwani mumhanyi wako izvo zvaizoguma nemhando iyi yemuenzaniso. Paunenge uchimhanya neshamwari, funga nezvekutengeserana kubva kusarudza zvikwangwani kuti uwedzere zvimwe zvakasiyana mu fartlek runs yako.
Treadmill Fartlek Workouts
Kana usingadi kufara nekukurumidza kutamba panze, unogona kuita treadmill fartlek workout . Kana iwe ukatarisa terevhizheni panguva yako yekufamba, iwe ungashandisa marasikari sechiitiko chekupinda mune sprint. Pamuviri wekurovedza, unogona kuita mutambo waro uye ita yako sprint kana munhu mutsva achipinda kana kuti apera mumushini. Kana kuti, zvichida zvinyorwa munguva yekuimbira nziyo pane yako playlist kana apo dzimwe nziyo dzichitamba. Izvi zvinogona kubatsira kubvisa treadmill kusuruvara.
Imwe nyanzvi ndeyekuti iwe unoda kushandisa mabhodhi ari paatreadmill yako kuti uwedzere uye udzikise kufamba. Zvinogona kuchenjera kushandisa nguva yakareba kwenguva imwe nechikamu kuitira kuti usanyanya kushamwaridzana nejeri rekutonga.
> 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.