Ayyukan motsa jiki na lokaci -lokaci wanda zai sa ku ma da sauri

Wadatacce

• Me yasa Duk Masu Gudu yakamata suyi Gudun Tazara
• Yadda Ake Hada Tsaka -tsaki A Cikin Horonku
• Ayyuka na Tsakiya
• Ayyukan Fartlek
• Hill Maimaitawa
• Gudu
• Bita don

Kun san abin da ke tsufa, sauri? Gudun tafiya iri ɗaya, kowace rana, don adadin adadin lokaci. Kalubalanci kanku cikin ƙoshin lafiya-ko hakan yana nufin yin ƙarin reps, ɗaga nauyi mai nauyi, ko yin sauri ko nesa-shine inda sihirin ya faru. Fassara: Kuna samun ƙarfi, sauri, kuma mafi kyau.

Nicole Glor, ƙwararren mai horar da ƙwallon ƙafa a Equinox ya bayyana cewa "Ayyukan motsa jiki na tsaka-tsaki sabanin tsayayyen yanayi ne (ko juriya na gudana), inda kuke ci gaba da tafiya daidai gwargwado," "Tsaka -tsaki na iya bambanta ta hanyar saurin gudu, maki na tuddai, da tsawon aikin tare da lokacin murmurewa."

Me yasa Duk Masu Gudu yakamata suyi Gudun Tazara

Menene amfanin canza taku cikin gudu? Ayyukan motsa jiki na tsaka-tsaki-tare da ɗan gajeren fashe na motsa jiki mai ƙarfi wanda ke biye da ƙarancin lokacin dawo da ƙarfi - kuna samun fa'idodi iri ɗaya kamar horarwar tazara mai ƙarfi (HIIT), in ji Glor. "Kuna ƙona ƙarin adadin kuzari da sauri, kuna ƙalubalantar ƙarfin ku da jimiri, kuma yana taimakawa shirya ku don ainihin tseren, inda wataƙila ba za ku kula da madaidaicin madaidaicin madaidaicin lokaci ba." Kimiyya ta yarda: Horon na ɗan lokaci yana inganta aikinku fiye da horo a matsakaicin ƙarfi, bisa ga binciken da aka buga a cikin mujallar Medicine & Kimiyya a Wasanni & Motsa Jiki.

"Masu tsere waɗanda sababbi ne ga horo na tazara za su ga manyan ci gaba cikin sauri a cikin VO2 max, alamar lafiyar jijiyoyin zuciya (ko yadda jikin ku ke amfani da iskar oxygen da kyau); ƙara girman tsoka, ƙarfi, da ƙarfi; da ƙara jimrewa gaba ɗaya, kuma mai yiwuwa inganta makamashi a ko'ina cikin yini," in ji Alex Harrison, Ph.D., USA Track & Field - ƙwararren kocin gudu da kuma kocin wasan kwaikwayo na Zamanin Renaissance. Bonus: Saboda kuna canza abubuwa sama, ba za ku iya yin gundura da yawa ba. (Kada a wuce gona da iri. Karanta game da kasawar horon tseren HIIT.)

Yadda Ake Hada Tsaka -tsaki A Cikin Horonku

Ba duk gudu na lokaci ɗaya yake ba, kuma akwai nau'ikan daban-daban da yakamata ku yi idan kuna son samun ƙarfi da saurin karantawa don manyan nau'ikan huɗu don gwadawa. Amma kafin ku fara haɗa ayyukan motsa jiki na lokaci -lokaci a cikin ayyukanku na yau da kullun, yakamata ku sami ingantaccen tushe na makonni uku zuwa shida na "kawai gudu" a ƙarƙashin belin ku, in ji Harrison. Daga can, fara da motsa jiki na ɗan lokaci ko maimaita tudu.

Masana sun ba da shawarar horo na lokaci-lokaci sau ɗaya a mako-wataƙila sau biyu idan kun ƙware kuma kuna neman PR a tseren ku na gaba. (Don haka, ee, akwai sauran daki don ayyukan motsa jiki na LISS.)

Ayyuka na Tsakiya

"Ayyukan motsa jiki na tsaka-tsaki ana bayyana su a matsayin kowane ma'anar nisa na ƙoƙari mafi girma. Dangane da gudu, yawanci yana nufin ƙoƙarin 30-na biyu zuwa biyar na kokarin da aka yi tare da farfadowa mai aiki ko m, "in ji Harrison. A lokacin tazarar aiki, ya kamata ku yi ta gudu sosai ta yadda ba za ku iya yin magana da abokin ku mai gudu ba. A lokacin lokacin hutu, ya kamata ku sami damar warkewa sosai (ko da hakan yana nufin tafiya!).

Misalin Tazarar Matsala

• Aiki: mita 800 a 8 daga cikin ƙoƙarin 10
• Maidowa: Tafiya ko tsalle 200m
• Maimaita sau 3 zuwa 4
• Huta na minti 3
• Maimaita duka 2 sau 3

Ayyukan Fartlek

Wannan kalma mai ban dariya tana nufin "wasan sauri" a cikin Yaren mutanen Sweden, in ji Glor. Kuma wannan shine abin da kuke yi: canza saurin ku cikin gudu. "Fartlek shine ainihin motsa jiki" wanda ba a tsara shi ba, ma'ana ƙoƙarin aikin ku da lokutan hutu suna da sassauƙa a tsawon lokaci da ƙarfi," in ji Harrison. Hakanan suna inganta saurin ku, VO2 max, kofa na lactate (ƙarfin motsa jiki wanda lactate ya fara tarawa cikin jini da sauri fiye da yadda za'a iya cire shi, wanda a ƙarshe zai kunna aikin ku), da juriya na aerobic gabaɗaya. Ba kwa buƙatar saita lokuta ko nisa don fartlek. Gwada haɓaka saurin ku tsakanin sandunan waya biyu, sannan rage gudu tsakanin biyun na gaba, da sauransu. (Ga ƙarin game da wasan motsa jiki na fartlek da wasan motsa jiki guda uku don gwadawa.)

Aikin Fartlek

• 4 mil duka
• Minti 8 x 1 a mafi wahala (8 cikin 10) ƙoƙari a lokuta bazuwar a ko'ina

Hill Maimaitawa

Wannan shine ainihin abin da yake sauti: Kuna haura kan tudu, ku koma ƙasa don murmurewa, sannan ku maimaita. "Mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ruwa na ƙoƙarce-ƙoƙarce mai ƙarfi yana da kyau saboda suna tilasta yawan amfani da iskar oxygen ba tare da sanya ku ƙara saurin ku ba," in ji Harrison. Har ma sun fi aikin motsa jiki na tazara a kan hanya madaidaiciya don ƙarfafa ƙarfi da ƙarfi a cikin 'yan wasan da ba sa juriyar jirgin ƙasa, in ji shi; wannan saboda "tuddai suna aiki da 'yan marakinku, quads, glutes, da hamstrings fiye da hanya mai faɗi," in ji Glor. "Kusan kamar ƙara matakala ko squats." Bonus: Ƙarin aikin tsoka yana nufin ƙona kalori da ƙarin aiki don zuciyar ku, wanda yake da kyau don haɓaka jimiri. (Idan kuna son ƙarin, gwada wannan motsa jiki na tudu don masu gudu.)

Treadmill Hill Workout

• Gudu da minti 1 a kashi 4 zuwa 6 cikin ɗari na karkata a saurin da za ku iya riƙe na mintuna huɗu
• Yi tafiya ko yin tsere na daƙiƙa 60 a karkata kashi 1 cikin ɗari
• Maimaita don jimlar maimaita 5
• Ka huta na mintuna 4 (tafiya a karkatar kashi 1)
• Maimaita dukan kewaye sau ɗaya

Gudu

Waɗannan ƙoƙarin da sauri-sauri bai kamata ya wuce na daƙiƙa 15 zuwa 20 ba, in ji Harrison-amma suna da ƙarfi. Ya kara da cewa "Gudu wani kokari ne wanda ake yi da kashi 90 ko sama da na mafi girman saurin da za a iya yi don kokarin guda daya," in ji shi. Idan kuna yin wasu tazara na lokaci-lokaci, yawancin masu tsere ba sa buƙatar yin tsere, ya ce- "tabbas lokacinku zai fi dacewa ku ci gaba da yin motsa jiki na tazara mai tsayi ko kuma nisa mai nisa a cikin saurin sauri." Amma idan kai gogaggen mai gudu ne wanda ke jin iyakancewa da saurinka, yin sauri zai sa ka sauri. Kawai tabbatar cewa kun kasance) kuna gudu daga yankin ku na ta'aziyya na tsawon daƙiƙa biyar zuwa 15, kuma b) murmurewa gaba ɗaya bayan kowane tsere. (Duba: Yadda ake Amfani da Mafi yawan Ayyukan Ayyukan Gudu)

Sprint Workout

• 6 x 50–100m a 93 zuwa 98 bisa dari na max gudun
• Mayar da tafiya ta 4- zuwa minti 5 tsakanin kowane tsere

KO

• 4 x 200m a 90 zuwa 95 bisa dari na max gudun
• Farfadowar tafiya na mintuna 5 zuwa 8 tsakanin kowace gudu

Bita don