Mokhoa oa ho Sebelisa Haholo Likoetliso tsa Nako ea Sprint

Litaba

• Sebelisa Molao oa 15
• Haha ka nako e lekaneng ea ho hlaphoheloa
• Tsoela Pele U Tsamaea
• Tlhahlobo bakeng sa

Koetliso ea nakoana e chesa lik'hilojule 'me e haha ​​mesifa. Haeba u ntse u etsa linako tsa hau pina kapa treadmill, leha ho le joalo, ho feta ho bonolo ho bua ho feta ho etsoa. Mona, boikoetliso ba 'mele William Smith le Keith Burns ba fana ka malebela a ho sebelisa li-sprint tsa hau ka botlalo, hore o tle o fumane melemo eohle ea koetliso ea HIIT.

Sebelisa Molao oa 15

Ka mor'a metsotsoana e 15 ho isa ho e 30 ea nako eohle, 'mele o kena boemong ba hypoxic, moo mesifa e sa fumaneng oksijene e lekaneng, tshebetso e qala ho fokotseha, le lactate (e leng se etsang hore u utloe bohloko ka mor'a ho ikoetlisa. ) ea haha, Smith o re. Ho koetlisa 'mele oa hau ho sebelisa oksijene hantle haholoanyane, qala ka likhaohano tsa metsotsoana e 15' me u kenye metsotsoana e 15 nako le nako ha u ikoetlisa ho fihlela u fihla motsotso o le mong. (Related: Koetliso ena ea Metsotso e 15 ea Treadmill Speed ​​​​Speed ​​​​e tla U Kena le ho tsoa ka gym ka Flash)

Haha ka nako e lekaneng ea ho hlaphoheloa

Ikemisetsa karolelano ea 1: 4: Haeba nako ea hau ea sprint e le motsotso o le mong, ho hlaphoheloa ha hao kapa ho matha ho lokela ho ba makhetlo a mane. E shebahala e le ngata? Burns o re: "Ho nka nako e telele hakaalo hore 'mele o itokisetse ho sututsa ho latelang. Ho seng joalo, lebelo le latelang le tla senyeha. Qoba ho sebetsa ka thata haholo ha o tlameha ho fola. U lokela ho tseba ho bua polelo e felletseng, ho hlalosa Smith. U se ke ua khoehlisa; u lumella 'mele oa hau ho eketsa nako ea mosebetsi oa eona. (Ho feta moo tsebisong eo, fumana hore na hobaneng ho fola ho le bohlokoa joalo ka boikoetliso bo matla.)

Tsoela Pele U Tsamaea

Hang ha u se u khaolitse ho ikoetlisa, 'mele oa hao o ntse o phathahane ka ho sebelisa oksijene e eketsehileng, o tsosolosa mesifa ea hao, le ho tsosolosa libaka tsa oona tsa ho boloka mafura-tseo kaofela li chesa lik'hilojule. (Mohlomong u kile oa utloa sena se bitsoa "the afterburn effect.") Ho tsamaisa ts'ebetso, tsamaea metsotso e 'maloa, otlolla mesifa,' me u eme 'me u potolohe metsotso e meng le e meng e 30 ho isa ho e 60 lihoreng tse' maloa tse latelang. "Sena se lumella mesifa ea hau hore e fole hantle," ho bolela Smith.

Tlhahlobo bakeng sa