Short Sit App

Asap Global Solution S.L.

Mayelana nalolu hlelo lokusebenza

Uhlelo lokusebenza olufushane lwe-Sprint Interval Training (sSIT) lusekelwe endleleni yokuqeqesha enemizamo emifushane kakhulu ≤10 s, ehlanganiswe nokuphunyuzwa kobude besikhathi obuguquguqukayo, kumaseshini angu-≤15 min. I-sSIT App inekhathalogi yokuzivocavoca okusebenzayo, okwenziwa ngesisindo somzimba, ngaphandle kwesidingo sezinto ezibonakalayo, ezikhethiwe ukusebenza amaqembu amaningi emisipha. I-sSIT App ikuvumela ukuthi uhlele izikhawu zomsebenzi kanye nokumisa isikhashana, kanye nokuqina kokuzivocavoca, ukuze ulungise kangcono umthwalo wokuqeqesha kuye ngomgomo owufunayo. Ngolwazi olukhiqizwa kuseshini ngayinye, uzokwazi futhi ukuqapha ukuqhubeka kwakho ngamamethrikhi omthwalo wokuqeqesha. Indlela yokuqapha umthwalo namapharamitha asetshenziswa Kuhlelo Lokusebenza lwe-sSIT asekelwe ebufakazini besayensi, obuqinisekisa ukusebenza kwayo, ikakhulukazi uma isetshenziswa ngokugadwa uchwepheshe oqeqeshiwe.

I-Short Sprint Interval Training (sSIT) iyindlela yokuqeqeshwa yesikhawu esiphezulu eyenziwe ngemizamo emifushane kakhulu ≤10 s, ukuze kugwenywe ukukhathala okweqile kwe-metabolic. Ngenxa yezikhathi zokutakula ezingaphelele phakathi kwemizamo, kokubili i-aerobic ne-anaerobic metabolism, kanye nokusebenza kwe-neuromuscular, kungakhuthazwa, okuqinisekisa ukuthuthukiswa ngemva kweseshini engu-6 kuphela yemizuzu engu-~10 emasontweni angu-2.

Ukuze uthuthukise ukusetshenziswa kohlelo lokusebenza lwe-sSIT futhi uzuze imiphumela ehamba phambili, kuyanconywa ukuthi ulandele isiqondiso sochwepheshe abaqeqeshiwe. Nokho, ubulula nokwakheka kwayo kwenza ifinyeleleke kuzo zonke izinhlobo zabantu. Ngakho-ke, uma unganyakazi noma unezinga eliphansi lokuqina komzimba, sincoma ukuthi uqale ngamaseshini angekho ngaphezu kwemizuzu engu-6 kanye nochungechunge olu-5 lokuzivocavoca okukodwa, nokululama phakathi kochungechunge olungaphezu kwamasekhondi angu-45 ukuze ukhulise ngokuqhubekayo inombolo yochungechunge kanye nesikhathi esiphelele kuseshini ngayinye, kuyilapho ugcina noma wehlisa isikhathi sokululama.

Ngokuvamile, kunconywa ukuqeqesha ngokuzivocavoca oku-1 noma oku-2 kuphela ekuqeqesheni ngakunye, ukusebenzisa lezo zivivinyo ezifanayo kumaseshini alandelayo futhi ngaleyo ndlela ukwazi ukuzivumelanisa nezimo ngokuphindaphinda izisusa. Ukushintsha izivivinyo kumaseshini noma ukusebenzisa izivivinyo eziningi ezahlukene akuvuni ukuzivumelanisa nezimo. Ngakolunye uhlangothi, isivinini sokuzivocavoca singashintshwa sibe nezinga lesimo somzimba, sikhulise njengoba sizivumelanisa nezimo size sikwazi ukwenza inani elikhulu kakhulu lokuphindaphinda umsebenzi ngesikhathi uchungechunge luqhubeka.

Ngokuya ngokuzivocavoca okukhethiwe kanye nokuminyana komthwalo wokuqeqesha (Umsebenzi: Ukubuyisela), kugcizelelwa kakhulu amandla emisipha noma ukukhuthazela kwenhliziyo. Ngakho-ke, ekumineni okuphansi (1: 6), izimfanelo ezengeziwe ze-neuromuscular zingathuthukiswa, kuyilapho, ekumineni okuphezulu (1: 3), kugcizelelwa emandleni okumelana. Ukwengeza, kunconywa ukusebenzisa ibhande lokushaya kwenhliziyo ukuze ugweme ukukhuphuka kwenhliziyo ngesikhathi sokuqeqeshwa (≥80% wezinga eliphezulu lokushaya kwenhliziyo).

Layisha amamethrikhi ahlanganisa umbono womzamo (ukuqina) nesikhathi seseshini (ivolumu), asivumele ukuthi siqhathanise izikhathi ngenkathi siqapha i-monotony kanye nokugcwala ngokweqile kohlelo lokuqeqesha ngokuhamba kwesikhathi. Kunconywa ukuthi i-monotony yokuqeqesha ibe phansi (≤2) ukuze kugqugquzelwe ukuzivumelanisa nezimo, kuyilapho kufanele sinake ekuqinisekiseni ukuthi ukugcwala ngokweqile akuvezi iziqongo ezingase zibe sengozini yokulimala noma ukuziqeqesha ngokweqile ngenxa yengcindezi eyeqile.

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