Ukuqeqesha

Izimiso zokuqeqesha eziyisisekelo - izimpendulo ezivamile

Yiziphi izimiso ezi-5 zokuqeqesha? Ukuze uthole okuphelele ekuqeqeshweni kwakho, udinga ukusebenzisa imigomo emihlanu ebalulekile yokucaciswa kokuqeqeshwa, ukuzenzela, ukulayishwa okuqhubekayo, ukuhlukahluka futhi wazi ukubuyela emuva.

Ukuqeqeshwa kwabagibeli bamabhayisikili abaPro - izixazululo ezintsha

Yikuphi ukuqeqeshwa okwenziwa ngabagibeli bamabhayisikili abaphambili? I-High-Intensity Interval Training (HIIT) iyithuluzi elisetshenziswa ngabasubathi abaqeqeshiwe nabasafufusa ngokufanayo ukuzuza kakhulu ekuqeqeshweni kwabo ngenkathi besebenzisa indlela yokuqeqesha ehlukanisiwe. Inhloso ukushada amaseshini we-HIIT ngezikhathi eziphansi zokuqeqeshwa isikhathi eside ukukhulisa ukuthuthuka kokusebenza kwakho.

Amakholori ashisa ukuqeqeshwa kwesikhawu - izixazululo ezihlala njalo

Kusha amakholori amangaki ukuqeqeshwa kwesikhawu? Emaminithini angamashumi amabili agcwele ale nqubo, umuntu angashisa phakathi kwama-calories ayi-9-13 ngemizuzu. Phakathi nengxenye yangempela ye-HIIT yokuzivocavoca, umuntu kungenzeka ukuthi ushisa kakhulu emigqeni yama-calories ayi-12-16 ngomzuzu.

UPeter sagan ukuqeqeshwa - izixazululo ezintsha

Uqeqesha uPeter Sagan amahora amangaki? USagan uqeqesha cishe amahora angama-19 ngesonto, ngaphezu kwanoma ngubani kithi ogibelayo ngaphandle uma sisekhempini lokuqeqesha noma sisendaweni yokuvakasha. Lokhu akunconyelwe umgibeli wamabhayisikili oyizimfundamakhwela, kepha ezinye izici zokuqeqeshwa kwakhe okuyisisekelo, ikakhulukazi indlela yakhe yezikhawu ingafundisa.

Uhlelo lokuqeqeshwa kwamamayela ayishumi - izixazululo ezi-pragmatic

Kufanele uqeqeshe isikhathi esingakanani ukugijima imayela eli-10? Esimweni esinjalo kufanele uvumele okungenani izinyanga eziyisithupha ukuqeqesha umjaho wamamayela ayi-10. Isonto 1: NgoLwesibili: Gijimani imizuzu engama-30. Phinda lokhu futhi ngesonto ngezinsuku zokuphumula phakathi kosuku ngalunye lokuqeqeshwa. NgeSonto hamba umjaho oqhubekayo wamamayela ama-2 bese ubhala isikhathi sakho ekugcineni.

Ukuqeqeshwa kwendawo enhle - indlela yokubhekana nayo

Kuyini ukuqeqeshwa kwendawo enhle? Ukuqeqeshwa kwendawo emnandi inani elilinganisiwe lokuqina nevolumu okwandisa amandla omgudu womgijimi osebenzayo (FTP) futhi kuthuthukise ukukhuthazela. Phakathi kwale mikhakha abasubathi bazokhiqiza ama-Training Stress Scores amakhulu (TSS), bandise i-Chronic Training Load (CTL) futhi benyuse amandla ngasikhathi sinye.

Izinhlelo zokuqeqeshwa kweSufferfest - izixazululo ezisebenzayo

Ngabe ulwenza kanjani uhlelo lokuqeqesha iSufferfest? Khetha futhi Phatha Izinhlelo Zakho Zokuqeqesha Ngokuqondile Kuhlelo Lokusebenza Ukuze uqalise, ngena ngemvume kuhlelo lokusebenza, khetha isiyalo sakho okubandakanya umgwaqo, i-triathlon, i-cyclocross, i-gravel, i-XC MTB, ne-eSportsadd i-yoga yokuzikhethela, amandla noma ukuqina kwengqondo, bese ulandelela intuthuko yakho ngqo ngaphakathi kohlelo lokusebenza lwe-SUF.

Ukuhamba ngebhayisikili ngamamayela angama-50 akukho ukuqeqeshwa - ukuthi ungabhekana kanjani nakho

Ukugibela ibhayisikili elingamamayela angu-50 kufanele kuthathe isikhathi esingakanani? cishe amahora amathathu nemizuzu engama-30

Umthwalo wokuqeqeshwa kwePolar - ireferensi ephelele

Uyini umthwalo wokuqeqesha wePolar?

Uhlelo lwamasonto ayisithupha lokuqeqeshwa ngo-10k - ungahlala kanjani

Ungakwazi ukuqeqesha i-10K emavikini angu-7? Ngoba, uma ungakwazi ukuqhuba i-5k ngenjabulo ngokunganqamuki futhi ubulokhu uqeqeshwa njalo okungenani amasonto ayisithupha, uzobe usesimeni esanele sokuqala ukusebenza uqonde ku-10k. Futhi, ngalolu hlelo olusebenzayo lokuqeqeshwa, uzokwazi ukusebenzisa i-10k PB ehloniphekile emasontweni ayisikhombisa nje, kuhle kangakanani lokho.

Buka ukuqeqeshwa kwesikhawu - ukuthi ungakufinyelela kanjani

Ngabe i-Apple Watch ingakwenza ukuqeqeshwa kwesikhawu? Shiya ifoni yakho ekhaya. Sebenza nge-Apple Watch yakho kuphela. Izikhathi ezilindile zizolandela izinga lokushaya kwenhliziyo yakho, amakhalori, ibanga, ijubane, nomzila wokujima. Izexwayiso ze-Haptic thepha isihlakala sakho bese unikeza isexwayiso somsindo ezikhathini zokubalwa phansi.

Ukuqeqeshwa okungu-1 uhhafu wemarathon - imibuzo ejwayelekile

Yini i-Pace eyi-1 45 uhhafu wemarathon? 08:00 ngemayela

Ukuqeqeshwa okuphezulu kakhulu - unganquma kanjani

Kuyini ukuqeqeshwa kweMax-OT?

Isisetshenziswa semishini yokuqeqesha - izixazululo ezingaba khona

Imiphi imishini edingekayo ekuqeqesheni isikhawu? Isisetshenziswa Sokuqeqesha Esikhawu Kufanele futhi ucabangele ukusebenzisa izinsimbi zamahhala namabhande wokumelana ukwengeza ukuqeqeshwa kwamandla ezikhathini zakho zesikhawu futhi wandise amandla. Amabhande wokumelana awusizo ukusebenzisa eduze kwemilenze yakho, futhi izisindo zamahhala zilungele ukuzivocavoca umzimba. Zingasetshenziswa ngasikhathi sinye.

Uhlelo lokuqeqeshwa kweZwift - izixazululo ezihlala njalo

Ngabe izinhlelo zokuqeqesha iZwift zilungile? Yize iZwift ilungele ukuvele ugxumele kumqeqeshi nokugibela mahhala ukuzijabulisa, futhi kuyithuluzi lokuqeqesha elinamandla ngobuningi bokuzivocavoca kanye nezinhlelo zokuqeqesha ukukusiza uthathe imfanelo yakho uye ezingeni elilandelayo. Uma usuhlelile ukusethwa kwakho kweZwift, konke okudingeka ukwenze ukugxumela phambili uphinde unyathele.

Ukuqeqeshwa kwePlateau - izixazululo ezisebenzayo

Liyini ithafa lokuqeqesha? Liyini iThafa Lokuqeqesha? Lapho isetshenziswa ohlelweni lokuzivocavoca umzimba, ithafa elisentabeni libhekisela ekwehleni okungazelelwe nokwedlulele kwemiphumela ebonakalayo yokusebenza kwakho okuvamile. Lokhu kungazibonakalisa kuzo zombili amandla nokuqeqeshwa kwenhliziyo, futhi kukwehla kwesisindo.

Ukuqeqeshwa kwamandla kwabagijimi dvd - indlela yokuphatha

Yikuphi ukuqeqeshwa kwamandla okuhle kakhulu kwabagijimi?

Uhlelo lokuqeqeshwa kwezilingo zesikhathi esingu-40k - izimpendulo nemibuzo ejwayelekile

Ngingasithuthukisa kanjani isivinini sami sesivivinyo sesikhathi?

Ukuqeqeshwa kwezinsuku ezi-3 - izixazululo ezintsha

Ingabe izinsuku ezi-3 zanele ukuzilolonga? Ochwepheshe batusa ukuzivocavoca okungenani kathathu ngesonto ukuze ulondoloze impilo enhle. Abantu abaningi bakhetha ukuzivocavoca umzimba ngaphezu kwenani elinconyiwe lezinsuku, kepha abantu abamatasa akufanele bazizwe benecala lokuzivocavoca izinsuku ezintathu kuphela ngesonto.

Uhlelo lokuqeqeshwa oluphakathi no-10k - ungaxazulula kanjani

Ungakwazi ukuqeqesha i-10K emavikini amane? Uma ubhalisele umjaho we-10K (amamayela angu-6.2) futhi awukaqali ukuqeqeshwa okwamanje, usengangena esimweni somjaho uma ubeka ingqondo yakho kukho. Ngokusungula uhlu lwezinhlelo ezijikelezayo ngoqeqesho olujwayelekile kanye nezinsuku zokuphumula kungenzeka ukuthi ulungele umjaho emasontweni angama-4.