Ngati simukukonda mapepala otsika kapena muli ochepa pa nthawi, mukhoza kutentha makilogalamu ambiri ndikupeza masewera olimbitsa thupi popanda kugwiritsa ntchito nthawi yambiri pamakina.
Nazi zotsatira zinayi zofulumira komanso zothandiza (komanso zosangalatsa).
Mphindi 1 - 30 ya Sprint Intervals
Nthawi zonse ndikachita masewerowa, nthawi imathamanga ndipo ndimagwedeza thukuta pamapeto. Ngati simunayambe mwachitapo kanthu mwamsanga, onetsetsani kuti mukutsatira malamulo awa kuti muphunzire mwamsanga .
- Yambani mwa kuyenda mofulumira kwa mphindi imodzi. Pitirizani kutenthetsa ndi jekeseni mosavuta kwa mphindi zisanu. Muyenera kukhala paulendo wokambirana. Izi zimapangitsa kuti magazi anu akukupiza komanso kuti minofu yanu ikhale yotentha komanso okonzeka kuchita masewera olimbitsa thupi.
- Sankhani kayendedwe kovuta (kupuma mokwanira) kwa masekondi 30. Pezani ndi masekondi 90 kuti mumveke mosavuta.
- Bwerezerani nthawi yowonjezera / kupumula katatu (mphindi 18).
- Kutsirizitsa ndi mphindi 4 zachitsulo mosavuta - kuyenda kosavuta kapena kuyenda mwamsanga.
Nthawi yolemba mapiritsi: 30 minutes
2 - Ntchito Yopitirira Yoyenda
Ntchitoyi imaphatikizapo kuyenda ndi kuyenda bwino kwa 'ole mbali shuffles, zomwe zidzakuthandizani kuti mukhale ndi ma glutes ndi quads.
- Kuwongolera poyenda mofulumira kwa mphindi imodzi. Pitirizani kutenthetsa ndi losavuta kwa mphindi 4.
- Bwererani kuyendetsedwe ndikuyendetsa pambali ya njanji, mutembenuzire thupi lanu pambali, pang'onopang'ono, kenaka muyambe kumbali-kumangirira mapazi anu. Musayese kuti mukhale wokongola ndi kudutsa phazi limodzi. Pitirizani kumbali pang'onopang'ono kwa masekondi 30 ndikubweranso kupita patsogolo.
- Sankhani maulendowa mosavuta, kukambirana mofulumira kwa mphindi ziwiri. Kenaka mubweretse msangamsanga kuti muyende pamtunda wa mphindi 30 kumbali inayo.
- Pitirizani ndi maminiti awiri mosavuta / 30 mphindi zamphindi (mbali zina) mpaka mutakhalapo kwa mphindi 20.
- Kutsirizitsa ndi mphindi zisanu zokhala ndi madzi ophweka mosavuta.
Nthawi yolemba mapiritsi: 30 minutes
3 - Kuyenda Kumapiri / Kuthamanga
Ngati mukufuna kusinthasintha pakati pa kuyendetsa ndi kuyenda, izi ndi zabwino kwa inu. Mudzagwiritsanso ntchito mapeto anu ndi mapiri.
- Yambani ndi mphindi zisanu zotentha zovuta kuyenda kapena kuyenda mwamsanga.
- Lonjezerani kutsika kwa 1% ndikuyenda kwa mphindi imodzi.
- Pansi patsani ku 0% ndi kuthamanga pafupipafupi kwa mphindi imodzi.
- Wonjezerani kutsamira ku 2% ndikuyenda kwa mphindi ziwiri.
- Pansi perekani ku 1% ndikuyendetsa bwino kwa mphindi ziwiri.
- Lonjezerani kutsika kwa 3% ndikuyenda kwa mphindi zitatu.
- Pansi perekani ku 1% ndikuyendetsa bwino kwa mphindi zitatu.
- Lonjezerani kutsika kwa 4% ndikuyenda kwa mphindi 4.
- Pansi pita ku 1% ndikuyendetsa bwino kwa mphindi 4.
- Kutsirizitsa ndi mphindi zisanu zokhala ndikugwedeza kosavuta kapena kuyenda mwamsanga.
Nthawi yolemba mapiritsi: 30 minutes
4 - Mapulogalamu a Piramidi Ophulika
Ntchitoyi imaphatikizapo kuthamanga ndi kuyendayenda ndikuwotcha tani imodzi ya ma calories.
Yambani ndi mphindi 3 yotentha yovuta kuyenda kapena kuyenda mwamsanga. Kenaka chitani zotsatirazi:
- Mphindi 30 wamphindi / kuyenda kwachiwiri
- Mphindi 1 sprint / kuyenda kwa mphindi imodzi
- Mphindi 2 wamphindi / kuyenda kwa mphindi imodzi
- Mphindi wamphindi 3 / kuyenda kwa mphindi imodzi
- Mphindi 4 wamphindi / kuyenda kwa mphindi imodzi
- Mphindi wamphindi 3 / kuyenda kwa mphindi imodzi
- Mphindi 2 wamphindi / kuyenda kwa mphindi imodzi
- Mphindi 1 sprint / kuyenda kwa mphindi imodzi
- Mphindi 30 wamphindi / kuyenda kwachiwiri
Kutsirizitsa ndi mphindi 2 yokhala pakhomo kumayenda kosavuta kapena kuyenda mwamsanga.
Nthawi yolemba mapiritsi: 30 minutes
Zomwe Mungagwiritsire Ntchito Patsamba ndi Malangizo: