Mosebetsi o Molemohali oa Sprint oa ho Chesa Lik'halori le ho Eketsa Lebelo la Hao le Boikoetliso

Litaba

• Ho qala ho ikoetlisa
• Mohlala oa mokhoa oa ho qala
• Ho ikoetlisa ka lebelo le latelang
• Mohlala oa maemo a boemo bo latelang ka keketseho ea linako tsa lebelo
• Mohlala oa maemo a boemo bo latelang ka phokotso ea nako ea ho hlaphoheloa e sebetsang
• Melemo ea ho ikoetlisa ka Sprint
• Bokgoni
• E ntlafatsa ts'ebetso ea baatlelete ho baatlelete ba nang le boiphihlelo kapa ba koetlisitsoeng
• E boloka boima ba mesifa
• E matlafatsa matla a hau
• E eketsa monyako oa anaerobic
• Litlhokomelo tse lokelang ho tsotelloa
• Tsa Tsau-tsau

Haeba u batla mokhoa o sebetsang oa ho chesa likhalori, eketsa mamello ea pelo le ea mesifa, 'me u phele hantle' meleng ho boemo bo latelang, ebe u nahana ho eketsa likhatiso le likhaohano mesebetsing ea hau ea boikoetliso.

Ho ikoetlisa ka Sprint ke tlatsetso e ntle ho thuto ea Cardio kapa ea ho hanyetsa. U ka li etsa ka mokhoa o ikhethileng ho latela nako, boemo ba boikoetliso, matla le sebaka seo u nang le sona bakeng sa boikoetliso.

Ho u thusa ho qala, mona ke malebela le mehlala ea ba qalang le ba lipakeng tsa boikoetliso ba boemo bo phahameng ba sprint.

Ho qala ho ikoetlisa

Ha ho tluoa tabeng ea ho eketsa boikoetliso ba Sprint mokhoeng oa hau oa ho ikoetlisa, molao o akaretsang oa monoana o motona ke ho o nka butle.

Ka mantsoe a mang, u se ke ua eketsa haholo, kapele haholo. U batla ho fa 'mele oa hau nako ea ho ikamahanya le matla a phahameng le ho ipha nako e lekaneng ea ho phomola lipakeng tsa boikoetliso.

Ka seo kelellong, mokoetlisi ea netefalitsoeng ea boikoetliso, Emily Fayette oa SHRED Fitness, o arolelana malebela ana a ho rala boikoetliso ba qalang ba sprint.

• Kamehla qala ka mofuthu. Fayette oa hlalosa: “Qala ka ho ikatisa ka matla, ho tsamaea ka lebelo, kapa ho matha butle ho lokisetsa mesifa ea hau bakeng sa mosebetsi o tlo tloha o etsoa.
• Hōlisa boikoetliso ba hau. Qala ka likarolo tse khutšoane tsa sekhahla, o lateloe ke nako ea ho fola habeli, kapa ho feta ha ho hlokahala. Ka mohlala, qete metsotsoana e 30 ka karolo ea 80 lekholong ea boiteko ba hau bo boholo bo lateloang ke metsotsoana e 60 ho isa ho e 120 ea ho fola, e ka kenyelletsang phomolo e felletseng, ho tsamaea ka potlako, kapa ho matha butle.
• Lumella nako ea ho fola. “Se ke oa hula polaka ka mor'a boikoetliso bo thata - kapa boikoetliso bofe kapa bofe. Iphe nako ea ho matha kapa ho tsamaea 'me u otlolle pelo ha pelo ea hao e ntse e theoha, ”oa eketsa.

Mohlala oa mokhoa oa ho qala

1. Iphuthumatsa: Ho futhumatsa 'mele oa hau ka metsotso e mehlano ka ho tsamaea, ho matha habobebe kapa ho otlolla maoto.
2. Sprint: Nka sprint ea hau ea pele ka lebelo le itekanetseng, liperesente tse 50 ho isa ho tse 60 tsa boiteko ba hau bo boholo. Tsamaea ka metsotsoana e 30.
3. Pholiso e sebetsang: Fokotsa lebelo la hau kapa u tsamaee metsotsoana e 60 ho isa ho e 120.
4. Sprint: Tsamaea ka metsotsoana e 30 ka boiteko bo boholo ba liperesente tse 70.
5. Pholiso e sebetsang: Fokotsa lebelo la hau kapa u tsamaee metsotsoana e 60 ho isa ho e 120.
6. Sprint: Tsamaisa metsotsoana e 30 ka 80% ea boiteko bo boholo.
7. Pholiso e sebetsang: Fokotsa lebelo la hau kapa u tsamaee metsotsoana e 60 ho isa ho e 120.
8. Tsoela pele paterone ena metsotso e 20 ka sprint ka liperesente tse 80 tsa boiteko bo boholo.

Ho ikoetlisa ka lebelo le latelang

Hore na o se u tseba li-sprint tse qalang, kapa u se u ntse u na le boiphihlelo ka mefuta ena ea boikoetliso, ho eketsa matla ka ho tsamaisa nako ke tsela e atlehang ea ho nka boikoetliso ba hau ba sprint boemong bo latelang.

Hang ha u se u itokiselitse ho ntšetsa pele boikoetliso ba hau ba sprint, Fayette o fana ka maikutlo a ho fetola nako ea sprint le ho theola nako ea ho hlaphoheloa.

"Mohlala, khutlela koetlisong ea ba qalang ea metsotsoana e 30 ho liperesente tse 80 tsa boiteko ba hau bo boholo bo lateloang ke metsotsoana e 60 ho isa ho e 120 ea ho fola, o ka bump the sprint time to 45 seconds, with a 60- to 120-second recovery, or Metsotsoana e 30 ea lebelo le metsotso e 60 ho isa ho e 90 ea ho fola, ”oa hlalosa.

Mohlala oa maemo a boemo bo latelang ka keketseho ea linako tsa lebelo

• Iphuthumatsa: Ho futhumala metsotso e mehlano ka ho tsamaea, ho matha butle, kapa ho otlolla matla.
• Sprint: Metsotsoana e 45 ho 80% ea boiteko ba hau bo phahameng.
• Pholiso e sebetsang: Fokotsa lebelo la hau kapa u tsamaee metsotsoana e 60 ho isa ho e 120.
• Pheta paterone ena metsotso e 20 ho isa ho e 30.

Mohlala oa maemo a boemo bo latelang ka phokotso ea nako ea ho hlaphoheloa e sebetsang

• Iphuthumatsa: Ho futhumala metsotso e mehlano ka ho tsamaea, ho matha butle, kapa ho otlolla maoto.
• Sprint: Metsotsoana e 30 ho 80% ea boiteko ba hau bo phahameng.
• Pholiso e sebetsang: Fokotsa lebelo la hau kapa u tsamaee metsotsoana e 60 ho isa ho e 90.
• Pheta paterone ena metsotso e 20 ho isa ho e 30.

Melemo ea ho ikoetlisa ka Sprint

Haeba o ntse o sena bonnete ba ho eketsa linako tsa boikoetliso kemisong ea hau ea boikoetliso, nahana ka melemo e meng ea bohlokoa.

Bokgoni

Ho eketsa li-sprint ho koetliso efe kapa efe ho u thusa ho rua molemo koetlisong ea nako e phahameng kapa HIIT. Mofuta ona oa boikoetliso o arola linako tse matla haholo tsa ho hlaphoheloa ka nako e tlase ho isa ho e itekanetseng.

Sena ha se boloke nako feela le ho matlafatsa mmele oa hau oa pelo, empa ho latela phuputso ho, ho ikoetlisa ka HIIT ho ka chesa likhalori tse ngata ho feta ho ikoetlisa.

E ntlafatsa ts'ebetso ea baatlelete ho baatlelete ba nang le boiphihlelo kapa ba koetlisitsoeng

Ho kenyelletsa likhaohano tsa sekhahla kemisong ea hau ea boikoetliso ho ka thusa ho matlafatsa ts'ebetso ea baatlelete.

Ho ea ka phuputso ho, limathi tse koetlisitsoeng li ile tsa khona ho ntlafatsa ts'ebetso ea mamello le anaerobic kamora libeke tse peli tsa koetliso ea nako ea sprint.

E boloka boima ba mesifa

'Mele oa hau o entsoe ka mofuta oa mofuta oa I le mofuta oa II oa likhoele tsa mesifa.

U thaepa mofuta oa I, kapa oa ho sotha butle, likhoele tsa mesifa ha u ntse u matha hole kapa u qeta nako e telele u le pelo.

Mofuta oa II, kapa ho ohla ka potlako, likhoele tsa mesifa ke tsona tseo u li sebelisang ha u etsa sprints.

Ho ea ka American Council on Exercise, ke mofuta oa mofuta oa II o ntlafatsang tlhaloso ea mesifa le ho fa maoto a hao chebahalo e otileng. Hape, kaha mofuta oa II oa likhoele ha u ntse u tsofala, ho etsa likhahla tsa sprint ho ka thusa ho boloka mesifa e boima e atisang ho lahleha ka lilemo.

E matlafatsa matla a hau

Kaha koetliso ea sprint e hloka ho phatloha ka potlako ha matla sebakeng sa anaerobic, Fayette o re o tla ba le matla le matla a hau.

E eketsa monyako oa anaerobic

Ha o eketsa monyako oa hau oa anaerobic joalo ka ha o etsa ka koetliso ea sprint, Fayette o supa hore sena se lumella 'mele oa hau ho sebetsa ka thata nako e teletsana.

Litlhokomelo tse lokelang ho tsotelloa

Joalo ka boikoetliso bofe kapa bofe, ho na le mehato e meng eo u lokelang ho e ela hloko pele u leka boikoetliso ba Sprint.

Ho ea ka Mayo Clinic, ho phahama ho hoholo, ho ikoetlisa ka mokhoa oa balistiki joalo ka linako tse ling tsa lebelo la lebelo tseleng kapa treadmill ha ea lokela batho ba nang le ts'enyo ea mesifa, motheo o fokolang oa mesifa, kapa mekhoa e fosahetseng ea motsamao.

Seo se boletse hore batho ba nang le maemo ana ba kanna ba rua molemo ho li-sprint tse nang le tšusumetso e tlase ka ho ikoetlisa ka baesekele ea ka tlung, mokoetlisi oa elliptical, kapa ho matha ka letamong.

Ho matha ka lebelo pina ho fana ka bokaholimo bo bonojana ho feta ho thula lebatooa. Haeba u na le pina ea boleng haufi, nahana ka ho etsa li-sprint moo.

Litsi tse ling tsa boikoetliso li na le lipina tsa ka tlung tseo u ka li sebelisang. Ho sa tsotelehe sebaka, etsa bonnete ba hore u na le lieta tse u thusang ho matha ka lebelo.

Ntle le moo, mang kapa mang ea nang le mathata a amanang le pelo o lokela ho bua le ngaka ea hae pele a leka sprint.

Hape, ba bacha ho ikoetlisa ba ka una molemo ka ho sebetsa le mokoetlisi ho rala lenaneo la sprint. Mokoetlisi a ka etsa tloaelo e lumellanang le boemo ba hau mme a supa liphoso tseo u li etsang ka mokhoa oa hau.

Tsa Tsau-tsau

Ho kenyelletsa li-sprint mokhoeng oa hau oa boikoetliso ke mokhoa o sebetsang le o sebetsang oa ho koetlisa sistimi ea hau ea anaerobic, ho chesa likhalori, le ho ntlafatsa mesifa e boima maotong a hao.

Kaha mefuta ena ea ho ikoetlisa e boima haholo, o lokela ho etsa linako tsa sprint matsatsi a mabeli ho isa ho a mararo ka beke.

Haeba u utloa bohloko kapa u sa phutholoha, u na le bothata ba ho hema, kapa u ikutloa u akhehile, emisa seo u se etsang. Bua le ngaka ea hau haeba matšoao ana a ntse a tsoela pele ho etsahala.