Ke mefuta efe e fapaneng e ka ntlafatsang bophelo ba hau, ho chesoa ha metsi le ho ithabisa ka Bike
Che, mekhahlelo: Batho ba atisa ho ba rata kapa ho ba hloea. Baratuoa ba kang mefuta e fapa-fapaneng le matla a mathata, a ka matlafatsang matla, matla, lebelo le matla ka baesekele. Ba hloileng ba nahana hore ba ka rata ho palame ka nako e telele, e leng ntho e ntle bakeng sa ho haha mamello empa ke hoo e ka bang tsohle. 'Nete ke hore ho na le maikutlo a mangata a fosahetseng mabapi le ho palama ha nako, har'a baesekele ba lifofane .
Litumelo tsena tse fosahetseng li amana haholo le lipakane tsa koetliso ea nako e telele, mokhoa oa mekhahlelo, le melemo eo ba e tlisang. A re talimeng tsena ka bonngoe.
Lipakane
Bakeng sa qalang, batho ba atisa ho sa utloisise hore na sepheo sa bona ke eng ka mor'a koetliso ea nakoana. Ntho e ka sehloohong ke ho kenyelletsa linako tsa ho palama libaesekele tse matla (ka gear e boima kapa lebelo le potlakileng) le eketsang litekanyetso tsa lipelo tsa batsamai, le lateloa ke nako ea ho hlaphoheloa ka matla (ho fokotsa lipelo tsa bona).
Ntho e 'ngoe e fosahetseng ke ea hore nako le nako ho na le aerobic ha, ha e le hantle, ho palama ho ka kenyelletsa ho kopana ha-aerobic le anaerobic nako. Hopola: Nakong ea lebelo la lifofane, sebaka seo u se batlang ke karolo ea 60 ho isa ho ea 80 lekholong ea pelo ea hau (MHR) 'me sepheo ke ho matlafatsa' mele le mamello ea pelo; ka lehlakoreng le leng, nakong ea banaerobic, pelo ea hau e tla sutumelletsa karolo ea 80 ho isa ho 92 lekholong ea pelo ea hau, ho u thusa ho haha matla a mamello le mamello.
Format
Ho boetse ho na le mefuta e fapaneng le bolelele le li-ratios tsa nako le koetliso ea nako. Ka mantsoe a mang, karolelano ea boiteko ba ho sebetsa ha nako ea ho hlaphoheloa ha e fetohe kamehla. Le hoja hangata ho na le karolelano ea 2: 1 ea mosebetsi bakeng sa ho hlaphoheloa-ho latela likaroloana tse 90 tsa boiteko bo boima bo lateloa ke metsotsoana e 45 ea ho hlaphoheloa-mefuta e meng e na le karolelano ea 1: 1 kapa karolelano ea 1: 2 kapa karolelano ea 1: 3 e phahameng -e leng matla a mangata a etsang hore nako e hlaphoheloe.
Hangata likarolo tsa aerobic li se li le telele 'me li etsoa ka tlaase, ka karolelano ea 1: 1 ea mosebetsi ho hlaphoheloa, ha linako tse ling tsa anaerobic li atisa ho ba khutšoanyane hobane li etsoa ka botlalo (ke kahoo li lateloa ke nako e telele ea ho phomola).
Mona ke sena se ka 'nang sa shebahala ka metsotso e 45 ea ho ikoetlisa:
- Qala ka metsotso e mehlano ea mocheso (ho tsamaea ka lebelo le leka-lekaneng tseleng e bataletseng).
- Metsotso e 3: eketsa ho hanyetsa 'me u etse lerata le lekaneng le lutse ka matla (kapa lebelo).
- Metsotso e 3: Tlohela ho hanyetsa ha hao seterateng se bataletseng 'me u theohe ka potlako.
- Pheta ka makhetlo a mabeli.
- Metsotsoana e 30: Etsa sekhahla (ho fihla ho 110 RPM) khahlanong le ho hanyetsa ka mokhoa o itekanetseng.
- Metsotsoana e 30: Tsamaea ka lebelo la boiketlo (ho hlaphoheloa ka mafolofolo).
- Pheta hape makhetlo a mabeli.
- Metsotso e 2: eketsa ho hanyetsa 'me u etse phahama e boima ka ho fetisisa.
- Metsotso e 2: Tlohela ho hanyetsa ha hao tseleng e bataletseng 'me u phunyeletse ha u ntse u lutse.
- Pheta hape makhetlo a mabeli.
- Metsotsoana e 30: Lula 'me u kene ka potlako (110 RPMs) khahlanong le ho hanyetsa ka mokhoa o itekanetseng.
- Metsotsoana e 30: Tsamaea ka lebelo la boiketlo (ho hlaphoheloa ka mafolofolo).
- Pheta hang.
- Qetella ka tlase ea metsotso e mehlano.
Ka koetliso ea nako e telele (HIIT) ka libaesekele tsa ka tlung , nako e matla e atisa ho ba matla haholo (tlhōrō ea motlakase), e lateloa ke mekhahlelo e ts'oaroang ea ho hlaphoheloa ka karolelano ea 1: 1.
Ka koetliso ea mokhoa oa Tabata, mosebetsi le nako ea ho phomola li khutšoanyane 'me karolelano e fapane, hape: Boiteko bohle bo ka' na ba nka metsotsoana e 20, e lateloa ke boipiletso ba bobeli ba bobeli (moeli oa 2: 1). Mefuta ena ea nako ea ho sebetsa e atisa ho ba khutšoanyane-ka taelo ea metsotso e 20 ho isa ho e 25, ho e-na le metsotso e 45 ho ea ho e 60.
The Perks
Hase feela koetliso ea nako ea nako e lumellang hore u ntlafatse matla le boemo ba hau ba ho ba le matla a aerobic, empa hape e eketsa matla a hao-mme e etsa sena ka potlako ho feta mefuta e meng ea koetliso eo ue etsang. Ka tsela e itseng, mekhoa ea koetliso ea nako ea 'mele ea hao e tla fokotseha ka potlako: Ka ho phephetsa pelo ea hau, matšoafo, mesifa le kelello ka nako e ts'oanang, ho latela mekhoa ea ho phomola, mofuta ona oa koetliso e thusa ho chesa lik'hilojule ka potlako le ho hanyetsa mokhathala ho feta u ka be u ka tsamaea haeba u tsamaea ka lebelo le tsitsitseng.
Empa mefuta e sa tšoaneng ea mekhahlelo e ka tlisa melemo e fapaneng haholo. Ka mohlala, phuputso ea 2016 e tsoang Univesithing ea California State-San Marcos e fumane hore batho ba chesa lik'hilojule tse ngata haholo 'me ba tlaleha lichelete tse fokolang nakong ea koetliso ea nako e phahameng (ho etsa li-8 metsotso e le' ngoe ea libaesekele ka 85 lekholong boholo ba watts) ho feta ka nako koetliso ea nakoana (sprint 8) ea metsotsoana e 30 ea libaesekele ka nako e telele). Ho sa le joalo, tlhahlobo ea 2011 ea lipatlisiso e bile e fumane hore boikoetliso bo matla ba ho ikoetlisa bo lebisa ho fokotseha haholo mafura a mpa, hammoho le mafura a tlaase, ho feta mekhoa e meng ea ho ikoetlisa.
Nahana ka mabaka ana a babatsehang a ho kenyelletsa koetliso ea nakoana ho kenya likoloi tsa hau tsa mahae, haholo-holo haeba u ntse u leka ho fokotseha, ho matlafatsa matla a hao, kapa ho ntlafatsa boemo ba pelo ea hao ba pelo. 'Mele oa hau o tla rua molemo ka litsela tsohle.
Lisebelisoa:
Lekhotla la Amerika la ho ikoetlisa. "Linnete tse Fit: Koetliso ea nako."
Koleji ea Amerika ea Meriana ea Meriana. 2014. "Koetliso e Phahameng ea Boithaopo."
Journal ea Botenya. 2010 la 24 November; 868305. "Koetliso e Phahameng ea Boikoetliso bo sa Feleng le ho Lahleheloa ke Mafura.