Indlela Yokuqala Ukuguqula Ngaphambi Kokuncintisana Nokukhuthazela

IShedyuli yeSampula yokuThuthukisa

Kwabalandeli bokukhuthazela, "tapering" kubhekisela ekunciphiseni ekufundiseni ivolumu (imali) eholela emincintiswaneni. Esikhathini esedlule, abaqeqeshi abaningi babenomgijimi wokunciphisa kokubili umthamo nokusebenza (umzamo) wokuqeqesha ngaphambi kokuncintisana, kodwa konke okwakushintsha lapho iqembu labacwaningi eYunivesithi yaseMcMaster eCanada lenza isifundo sokuqeda phansi emiphumeleni yamasu ahlukahlukene .

Imiphumela yalolu msebenzi kanye nokunye okulandelwayo kubonisa izinzuzo ezikhuthazayo ezigijimayo kubagijimi abaqeda kakhulu ukuvota kwabo kodwa bafaka izikhathi zokuqeqeshwa kwesikhashana ngaphambi kokuncintisana.

Amasu amaningi okuphefumula namuhla asebenzisa lolu cwaningo njengesisekelo, kodwa kunezindlela ezihlukahlukene kanye namashejuli atholakalayo kubo bonke abadlali kanye nawo wonke umncintiswano. Ukuze unciphise i-taper yakho yangaphambili, sebenzisa okulandelayo njengesiqondiso, futhi ulungise uhlelo lwakho ukuze uvumelane nezidingo zakho.

Indlela Yokufaka I-Taper

Ubude be-taper yakho buxhomeke ezingeni lakho lamanje lokuzivocavoca nesipiliyoni, kodwa umthetho omuhle wesithupha ungumlawuli wehora elilodwa. Lokhu kusho ukuthi uma umcimbi wakho uzohlala ihora noma ngaphansi, sebenzisa i-taper eyodwa yeviki eyodwa. Uma umcimbi uzogcina isikhathi esingaphezu kwehora, i-taper yakho ingahle idlulisele emavikini amabili egcwele ngaphambi komcimbi.

Imihlahlandlela ye-One Week Week Taper

Uma umncintiswano wakho noma ukuncintisana kuzohlala ihora elilodwa noma ngaphansi, sebenzisa uhlelo lwesampula lokulandelela:

• Qala i-taper yakho ngesonto elilodwa ngaphambi komncintiswano-usuku .
• Ngemuva kosuku lokuqeqeshwa kanzima, hlela usuku olulula.
• Nciphisa ivolumu yakho yokuqeqeshwa (mileage) ngamaphesenti angu-80-90.
• Nciphisa imvamisa yokuqeqeshwa kwakho (inombolo yokuzivocavoca) ngamaphesenti angu-20.
• Ukwandisa ukuqeqeshwa kwakho kuya ku-16 noma ku-17 ngokulinganisa kwesilinganiso sokuzikhandla esaziwayo . Lokhu kungamaphesenti angama-90 omzamo omkhulu futhi kumele kufaka phakathi izikhathi zokuqeqesha .

• Kubalulekile ukunaka umzimba wakho phakathi nesonto ngaphambi komncintiswano. Uma ukhathele, noma uzizwa u-aches noma ama-twing of pain, kungcono ukumisa ukuqeqeshwa kwakho uphinde ululame. Kungcono ngaso sonke isikhathi ukuyeka ukusebenza kwakho ngesonto kunokuba udlulise ubuhlungu futhi uhlupheke ngosuku lomncintiswano.

Izinkombandlela ze-Two-Week Taper

Uma umncintiswano wakho noma ukuncintisana kuzohlala ihora noma ngaphezulu, qala ukunciphisa ivolumu yakho yokuqeqeshwa (mileage) ngamaphesenti angu-50 kuya kwangu-70 ngaphambi kwamasonto amabili ngaphambi komncintiswano. Kuleliviki uzogcina ubukhulu bokuqeqeshwa, kodwa usike ivolumu yakho, uthole ukuphumula okuningi, ugcine kahle futhi udle kahle futhi ulungiselele umqondo kulo mcimbi. Leli liviki elihle lokubhekana nanoma yiziphi izinto zokugqoka, izingubo zokugqoka noma izinto zokusebenza futhi uqinisekisa ukuthi awunayo izinkinga zokugcina ngomzuzu noma 'ukuhlukunyezwa kwezingubo.'

Ngesonto elilodwa ukuya, uzothatha ukulandela isu elilodwa lokuthayipha ngesonto elivezwe ngenhla.

Ucwaningo nge-Tapering

Ucwaningo olwaziwa kakhulu lwe-tapering of runners lwaqhutshwa uDuncan MacDougall eMyuvesi yaseMcMaster. Lolu cwaningo lwaqhathanisa amasu amathathu okuhlupha amaviki ayisithupha ahlukene kumgijimi enempilo agijima ngamamayela angaba ngu-50 ngesonto. Lezi zindlela ezintathu zokuthayipha zazifaka lokhu okulandelayo:

1. Iqembu elilodwa kuphela le-taper (ROT). Leli qembu alizange lisebenze isonto.

1. Iqembu elincane elisezingeni eliphansi elincane le-taper (LIT). Leli qembu lanciphisa ama-mileage lawo onke amasonto angu-18 ngezinga elikhululekile futhi liphumula ngokuphelele usuku lokugcina.
2. Iqembu elikhulu le-taper low volume volume (HIT). Leli qembu linciphisa i-mileage eliphelele ngamamayela angu-6 kuleli sonto, kodwa landa kakhulu ukuvivinya umzimba. Umkhuba othize wawuhlanganisa:
   • Usuku olulodwa: sebenzisa izikhathi eziningana zokuphakama ezingu-5 x 500
   • Usuku lwesibili: Sebenzisa izikhathi ezine-500 x high-intensity
   • Usuku lwesithathu: Ukugijima izikhathi ezingu-3 x 500 eziphakeme kakhulu
   • Usuku lwesine: Ukugijima izikhathi ezingu-2 x 500 eziphezulu
   • Usuku lwesihlanu: Hamba isikhathi se-1 x 500 esiphakeme kakhulu.
   • Usuku lwesithupha: Usuku lokuphumula.

Imiphumela Yokufundwa

Imiphumela yamasu amathathu we-tapering ayephawulekayo.

Ukukhuthazela kweqembu eliphakeme kakhulu le-taper volume le-taper lithuthukise amaphesenti angu-22. Iqembu elincane elisezingeni elincane elincane le-taper (LIT) lithuthukise amaphesenti angu-6, futhi iqembu elilodwa alibonanga ushintsho.

Imiphumela yalolu cwaningo yenza indlela yokuthola indlela entsha yokuncintisana emncintiswaneni. Nakuba abagijimi nabaqeqeshi basalokhu befuna isu "eliphelele" lokuthambisa, abaningi bayavuma ukuthi isu elihle le-taper lihlanganisa ukunciphisa ivolumu yokuqeqesha ehlangene nezikhathi zokuqeqesha ukuvala isikhathi eside evikini eliholela emncintiswaneni.

_Umthombo

_{I-Shepley B, iMacDougall JD, i-Cipriano N, i-Sutton JR, i-Tarnopolsky MA, i-Coates G., imiphumela yemvelo yokuthinta abagijimi abaqeqeshwe kakhulu. [http://www.ncbi.nlm.nih.gov/pubmed/1559951]. J Appl Physiol. 1992 Feb; 72 (2): 706-11.}