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Kune vanhu vasina nguva yekuita basa rakazara, kubatanidza sprint kurovedza muviri ingave sarudzo yekuvandudza moyo yavo uye hutano hwese?

Sprint Exercise Training: Wana Zvinangwa Zvako Zvekusimba nekukurumidza

Sprint Exercise Training

Vazhinji vanofunga zvekumhanya pavanonzwa izwi rekuti sprinting. Nekudaro, kumhanyidzana kunogona kuitwa mune chero chiitiko cheaerobic, kungave kushambira, bhasikoro, rollerblading, kana kurovedza muviri pamushini weelliptical. Sprint exercise training inoreva kusiyanisa mazinga echiito. Iyo inozivikanwa zvakare se sprint interval kudzidziswa kana kumhanya drills. Inotarisa kutsungirira kwemoyo uye inokodzera mazinga ese ekusimba, kubva kune vanotanga kusvika kumberi. Rudzi urwu rwekudzidziswa rwunoda uye rwunoda kurudziro yakakwira, asi inogona kutungamira kukuvandudza kwakakosha uye kubatsira kuzadzisa zvinangwa zvekusimba nekukurumidza.

Sprint workouts inochengetedza nguva. Mirayiridzo yakawanda yekurovedza muviri inokurudzira kusvika kumaminitsi makumi matanhatu ekurovedza muviri zvine mwero katatu pavhiki; zvisinei, vanhu vazhinji havana nguva. Zvidzidzo zvakaratidza kuti pfupi, high-intensity sprint exercise training inovandudza aerobic simba uye kutsungirira muhafu yenguva yekutsungirira kwechinyakare. Sprint kurovedza muviri kunopisa makoriyori, inovandudza hutano hwemoyo, inovaka tsandanyama, uye inowedzera kukurumidza uye simba. Sprint workouts yakanakira vanhu vanoshaya nguva yetsika yakatsiga kutsungirira maekisesaizi asi vanoda kuvandudza hutano hwemoyo. (Vollaard, NBJ, uye Metcalfe, RS 2017) Kuvawedzera kune imwe nzira yekurovedza muviri kunogona kutora kudzidziswa kune imwe nhanho.

kudzidza

Chinokosha chekudzidzira sprint kuita chiitiko pane imwe muzana yezvese-yekuedza kuwedzera kurova kwemoyo. Sprint kurovedza kurovedza muviri kunokurudzirwa katatu pasvondo, paine kanenge zuva rimwe kusvika maviri ekuzorora kana mamwe maekisesaizi ari nyore pakati pe sprint workouts. Kuita sei.

Dziisa

  • Dziya nekurovedza muviri kuri nyore kwemaminetsi mashanu kusvika gumi.
  • Zvishoma nezvishoma ita basa rinozoitwa kuti sprints igadzirire muviri kune yakanyanya sprint.

Ita Yekutanga Sprint

  • Ita sprint yekutanga pane yakatenderedza 60% intensity.
  • Zvinonoke uye ramba uchidziya kana paine kuomarara kwetsandanyama kana kurwadza kwemajoini.

Zorora

  • Dzorera kwemaminetsi mana nekunonoka kusvika pakufamba kwakasununguka, asi ramba uchifamba.

Ita Yechipiri Sprint

  • Ita mumhanyi unotevera pa80% max intensity.

Zorora

  • Zorora kwemaminitsi mana.

Ita Yechitatu Sprint

  • Ita zvakasara zvekumhanya pa100% intensity kana zvese-kunze kuedza kwemasekonzi makumi matatu.
  • Sunda kusvika pakakwirira pane imwe neimwe yekurovedza muviri.

Zorora

  • Dzorera kwemaminetsi mana mushure mekumhanya kwega kwega kuti udzike kufema uye kurova kwemoyo, uye unogona kubata hurukuro pasina kufemereka.

dzokorora

  • Dzokorora sprint/recovery routine kane kusvika kasere, zvichienderana nehuwandu hwekusimba uye kugona.
  • Pamutambo wekutanga, mira pamakumbo mana.
  • Zvishoma nezvishoma kuvaka kusvika masere.

Benefits

Sprint kurovedza muviri kunowedzera kutsungirira uye inogona kushandiswa zvinobudirira nevamhanyi, vanofarira kusimba, uye vanhu vanoda kuvandudza kusimba kwavo uye hutano. (Litleskare, S. et al., 2020) Mune chimwe chidzidzo, vatori vechikamu vakapedza mavhiki masere ekudzidzira kwesprint vakaona kuvandudzwa kwepamusoro pekutora oksijeni kana VO2 max. Muedzo ndiyo imwe nzira yekuyera kusimba kwemoyo. (Litleskare, S. et al., 2020) Uku kupfupika kupfupi kwekurovedza muviri kwakanyanya kunovandudza hutano hwetsandanyama uye kuita kunoenzaniswa nemavhiki akati wandei ekudzidziswa kwechinyakare. (Gunnarsson, TP et al., 2013) Zvimwe zvidzidzo zvakawana kuti maekisesaizi mapfupi, epamusoro-soro anopisa macalorie akawanda kupfuura chiyero chepakati-mwero chekurovedza muviri kwemwoyo. (Vollaard, NBJ, uye Metcalfe, RS 2017)

Kusiyana

Kune nzira dzakasiyana dzekugadzira sprinting routine, uye zvinangwa zvekusimba zvakasiyana zvinosarudza kusimba, nguva, uye huwandu hwemitsindo inofanirwa kuitwa.

Beginners

Izvo zvitsva zvekumhanya zvinofanira kutanga zvishoma nezvishoma, sezvo kuwandisa kunogona kukonzera kukuvara. Shanda pakuvaka nhanho yekusimba usati waunza sprinting mukuita maekisesaizi. Tanga neseti imwe yezvina sprint / kuzorora kutenderera paunenge uchiedza sprints. Sezvo zvibodzwa zvemuviri zvakazadzikiswa, wedzera mamwe mamhanyiro kune imwe neimwe seti kana akasiyana sprints.

zvenguva

Kana chirongwa chekumhanya-mhanya changotanga, zvingangove mavhiki mashoma munhu asati agadzirira kuenda kumwero wepakati. Edza kuwedzera nhamba yekumhanya pamatanho akasiyana ekusimba. Nekudaro, dzivirira sprint maekisesaizi kakawanda vhiki nevhiki sezvo muviri unoda kuzorora kwakakwana.

enderera

Vatambi vepamusoro vanogona kuwedzera maitiro nekuwedzera kusimba uye kuwedzera reps. Imwe nzira ndeyokuwedzera kuramba. Semuenzaniso, kune avo vanomhanya kana kuchovha bhasikoro, edza zvikomo zvekumhanya, kana kana rollerblading, edza kupfeka zviyereso zvemaoko nemakumbo kuti uwedzere mutoro. Vanoshambira vanogona kushandisa nzira dzekuvaka simba kuti vatarise pane dzakati nzvimbo dzemuviri kana kuwedzera kuramba. Kusimba kwechero chiitiko chekumhanya kunogona kusimbiswa nekupfeka vheti ine huremu.

Kutanga Zvikanganiso

Zvikanganiso zvishoma zvakajairika zvekutanga zvinosanganisira kuenda zvakanyanya, kufambira mberi nekukurumidza, uye kuita zvakawandisa kwenguva yakareba. Sprints hazvireve kutsiva zvine mwero-kusimba maekisesaizi. Chinangwa ndechekugadzirisa kusimba kwezviitwa zveaerobic. Imwe ongororo yakaratidza kuti kusawana zororo rakakwana pakati pezvitsiga zvakakonzera kusakwanisa kuita zvakare panguva yekumhanya. (Selmi, MA et al., 2016)

chengetedzo

Sprint workouts inogona kuitwa nekumhanya, kushambira, kuchovha bhasikoro, kana kumwe kurovedzera moyo kwemoyo. Aya anotevera ekuchengetedza anofanirwa kutariswa usati wawedzera sprint kudzidziswa kune Workout chirongwa:

chengetedzo

  • Nekuda kwekuti sprinting ibasa repamusoro-soro, zvinokurudzirwa kuti vanhu vataurirane nenyanzvi yezvehutano uye vaongorore mibvunzo yekugadzirira kuita basa remuviri (PAR-Q) vasati vatanga kurovedza muviri.

Base Fitness

  • Chigadziko chakasimba chekusimba muchiitiko chekumhanya chakakoshawo.
  • Kuvaka chigadziko chekusimba, tevera mutemo we10% uye zvishoma nezvishoma uwedzere vhoriyamu yekudzidzira.

maitikiro

  • Nekuda kwekusimba, sprint workouts haifanirwe kuitwa kanopfuura katatu pasvondo.

Kurwadziwa Kwetsandanyama

  • Kuvhura muchirongwa chekumhanya kunogona kukonzera kunonoka-kutanga kurwadza kwemhasuru.
  • Nyanzvi dzinokurudzira kuve nemavhiki matatu kusvika mana ekutanga kusimba usati watanga.
  • Kukuvara kunowanzoitika kana muviri usina kunyatsogadzirira.

Chinangwa ndechekuita sprint Workout katanhatu mumavhiki maviri, wozongoita kaviri pavhiki kuitira kuchengetedza kwemavhiki matanhatu kusvika masere usati wachinja Workout. Pamazuva anotevera sprint Workout, tarisa kwemaminetsi makumi maviri kusvika makumi matatu akafanana aerobic chiitiko nekumhanya kuri nyore kubatsira kupora asi kuchengetedza mhedzisiro. Kana uchifadzwa nemhedzisiro, enderera nemaitiro kwenguva yakareba, asi zvinokurudzirwa kusiyanisa maekisesaizi ega ega mwedzi uye gore rese. Shandura maitiro kuti uwane zvinoshanda zvakanyanya.


Kudzidziswa Kwemauto uye Chiropractic Care: Kuwedzera Kuita


References

Vollaard, NBJ, & Metcalfe, RS (2017). Tsvagiridzo muHutano Mabhenefiti eSprint Interval Training Inofanirwa Kutarisa paProtocols ine Mashoma uye Mapfupi Sprints. Mishonga yemitambo (Auckland, NZ), 47 (12), 2443-2451. doi.org/10.1007/s40279-017-0727-x

Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E., & Jensen, J. (2020). Sprint Interval Kumhanya uye Kuramba Kuchimhanya Kugadzira Kudzidzira Kwakananga Kugadziriswa, Pasinei Nekufanana Kuvandudza Aerobic Endurance Capacity-A Randomized Muedzo weVakuru Vatano. International Journal of Environmental Research uye Public Health, 17(11), 3865. doi.org/10.3390/ijerph17113865

Gunnarsson, TP, Christensen, PM, Thomassen, M., Nielsen, LR, & Bangsbo, J. (2013). Mhedzisiro yekudzidziswa kwakasimba pamhasuru ion kinetics, kurukutika kwekuneta, uye kudzokororwa kwenguva pfupi kuita mukutsungirira-akadzidziswa mabhasikoro. American Journal yePhysiology. Kudzora, kubatanidza uye kuenzanisa physiology, 305 (7), R811-R821. doi.org/10.1152/ajpregu.00467.2012

Selmi, MA, Haj, SR, Haj, YM, Moalla, W., & Elloumi, M. (2016). Mhedzisiro yepakati-yakagadzika kudzoreredza nguva pane yakadzokororwa sprint kugona muvadiki nhabvu vatambi. Biology yemitambo, 33 (2), 165-172. doi.org/10.5604/20831862.1198636

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Ruzivo rwuri pano pa "Sprint Exercise Training: Wana Zvinangwa Zvako Zvekusimba nekukurumidza"Hazvina kuitirwa kutsiva hukama hwemunhu nemunhu ane ruzivo nezvehutano kana chiremba ane rezinesi uye haisi zano rekurapa. Tinokukurudzira kuti uite sarudzo dzehutano maererano netsvakiridzo yako uye kudyidzana nenyanzvi yezvehutano inokwanisa.

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Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.

Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.

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Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.

Tiri pano kuzokubatsira iwe nemhuri yako.

zvikomborero

Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*

email: qeqeshi@elpasofunctionalmedicine.com

Akapihwa rezenisi saChiremba weChiropractic (DC) mu Texas & New Mexico*
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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