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Mphepo Sprints

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Mphepo Sprints

Wind Sprints ndi masewera olimbitsa thupi kwambiri omwe amaphatikizapo kuphulika kwafupipafupi kothamanga kwambiri, kutsimikiziridwa kuonjezera kulimbitsa thupi kwa mtima, kulimbitsa mphamvu za minofu, ndi kupititsa patsogolo kupirira. Ndioyenera kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kulimbitsa dongosolo lawo lolimbitsa thupi. Anthu angasankhe kuphatikizira Wind Sprints m'chizoloŵezi chawo chifukwa chachangu pakuwotcha zopatsa mphamvu, kukulitsa kagayidwe kachakudya, ndikuwongolera liwiro ndi mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphepo Sprints

  • Sankhani mtunda wa sprint yanu, monga mamita 100. Imani poyambira, ndipo mukakonzeka, thamangani mwachangu momwe mungathere mpaka kumapeto.
  • Mukafika kumapeto, chepetsani ndikubwerera kumalo oyambira. Iyi ndi nthawi yanu yochira, yomwe imalola kugunda kwa mtima wanu kuchepa.
  • Bwerezaninso sprint ndi kuchira kangapo, makamaka pakati pa 8 mpaka 10 kubwereza, kutengera msinkhu wanu wolimbitsa thupi.
  • Mukatha kuthamanga komaliza, khalani pansi ndikuthamanga pang'onopang'ono kapena yendani kwa mphindi zisanu kuti muthandize thupi lanu kuchira ndikupewa kuvulala.

Izinto zokwenza Mphepo Sprints

  • Fomu Yolondola: Ndikofunikira kukhala ndi mawonekedwe olondola mukamathamanga. Sungani thupi lanu mowongoka, tambani manja anu molumikizana ndi miyendo yanu, ndikugwera pamipira ya mapazi anu. Kulakwitsa kofala ndikuyenda mopitilira muyeso, komwe kungayambitse kuchepa kwa liwiro komanso chiwopsezo chovulala. M'malo mwake, yang'anani pamayendedwe ofulumira, achifupi.
  • Kupita Pang'onopang'ono: Osayamba pa liwiro lanu lalikulu. Yambani pang'onopang'ono ndikuwonjezera liwiro lanu pakapita nthawi. Izi zimathandiza thupi lanu kuti lizigwirizana ndi chikhalidwe champhamvu cha mphepo yamkuntho ndipo zingathandize kupewa kuvulala.
  • Mpumulo Wokwanira: Mpumulo ndi wofunikira monganso sprint yokha. Onetsetsani kuti mukupumula kwa nthawi yonse yomwe sprint yanu idatenga. Izi zimathandiza kuchira ndikuthandizira

Mphepo Sprints Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphepo Sprints?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wind Sprints. Komabe, ndikofunikira kuti muyambe mwapang'onopang'ono ndikuwonjezera mphamvu pang'onopang'ono pamene masewero olimbitsa thupi akukwera. Wind Sprints ndi masewera olimbitsa thupi kwambiri, choncho ndikofunikira kuti muzitenthetsa bwino musanayambe komanso kumvetsera thupi lanu kuti musavulale. Ngati simunachitepo kanthu kwa nthawi yayitali, zingakhale bwino kukaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphepo Sprints?

  • Treadmill Sprints: Mtunduwu ukhoza kuchitikira m'nyumba pa treadmill, kukulolani kuti muwongolere liwiro ndi kupendekera.
  • Fartlek Sprints: M'kusintha kumeneku, mumasakaniza nthawi zothamanga mofulumira ndi nthawi zothamanga pang'onopang'ono kapena kuyenda kuti muchiritse.
  • Interval Sprints : Izi zimaphatikizapo kusinthasintha pakati pa maulendo othamanga kwambiri ndi nthawi yochepetsetsa yochepetsera nthawi yokhazikika.
  • Resistance Sprints: Kusinthaku kumaphatikizapo kugwiritsa ntchito zida monga zomangira zolimba kapena ma parachuti kuti muwonjezere zovuta ndikuwongolera mphamvu ndi liwiro.

Izinto zokufunda ezishisa ezivumelekile Mphepo Sprints?

  • Mawondo Apamwamba: Zochita izi ndizopindulitsa chifukwa zimayendetsa bwino mawonekedwe ndikuwonjezera kukweza kwa mawondo, zomwe zonsezi ndizofunikira kwambiri pakuthamanga bwino.
  • Mapulani: Mapulani amathandiza kulimbikitsa pachimake, chomwe chili chofunikira kuti chikhale chokhazikika komanso chokhazikika pazochitika zapamwamba kwambiri monga Wind Sprints.

Amaxabiso angamahlekwane kanye Mphepo Sprints

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa Wind Sprints
  • Zochita zolunjika m'chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • Mphepo yothamanga kwambiri
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zochita zochepetsera chiuno
  • Kulimbitsa thupi mothamanga mothamanga kwambiri
  • Wind Sprints kwa toning m'chiuno
  • Kulimbitsa thupi kwambiri m'chiuno ndi ma sprints amphepo.