Uma umdlalo wakho oyinhloko udinga ukukhuthazela ukuhambisa isisindo sakho somzimba masinyane phezu kwamabanga amade ingabe kukhona inzuzo yangempela yokwengeza imisipha eyengeziwe? Lona umbuzo abaningi abadlali be-ultra-ibanga ababhekana nawo. Ukuba nemisipha eyengeziwe kufanele ikhulise ngokusheshisa isivinini kanye nokusebenza nokunciphisa ukukhathala kwemisipha, kodwa ukuthwala leso sisindo somzimba ngaphezu kwamamayela amaningi kungabangela nemfuneko enkulu yamandla engashisa amakholori amaningi futhi enze abagijimi abanobuciko bangasebenzi kahle ngaphezu kocwaningo olude lomjaho.
Ngakho iyini inqubo yokuqeqeshwa ekahle nokubunjwa komzimba kwabadlali be-ultra-sport?
Nakuba iningi, uma kungenjalo, izinga eliphezulu, abagijimi abahlanganisa kahle bobabili bafaka amandla nokukhuthazela kokuqeqeshwa emisebenzini yabo, kukhona ucwaningo oluthile olubonisa ukusebenza okucacile kwezinhlelo zokuqeqesha amandla amakhulu abagijimi bokukhuthazela.
Ukuzuza Amandla Akudingeki Ngokudingekile Ukukhuthazela
Ucwaningo oluthile luye lwathola ukuthi abagijimi bokukhuthazela bangakwazi ukwandisa amandla abo ngokungeza ukuqeqeshwa kwesisindo sezemidlalo ohlelweni lwabo. Kodwa-ke, lezi zindleko zamandla azizange zenze njalo ukukhuthazela okuthuthukisiwe noma, okubaluleke nakakhulu, ukusebenza okuthuthukisiwe.
Ngisho nasezenzweni ezincane zamakhilomitha, kunzima ukuthola ukuxhumana okuqondile phakathi kwamandla amaningi nokusebenza kangcono. Ucwaningo olwenzelwe ukucacisa ukuthi amandla wokwakha ezemidlalo angathuthukisa ukusebenza okwenziwe nge-sprint-ukugijima kubonakale ukuthi nakuba amandla okugebha ayenyuke ngo-25-35%, ayizange ithuthukise izikhathi zokuhamba ezinyakazayo.
Abacwaningi baphetha ngokuthi amandla akhulisiwe awazange ahumushe ekuthuthukiseni kwe-mechanical mechanics, nakuba abagijimi bebenamandla kakhulu ngokomzimba. Umphumela ofanayo watholakala ekucwaningweni kwabagwedluli abathi, nakuba bonke babonisa ukuzuza kwamandla ngemva kokufaka ukuqeqeshwa kwesisindo esimisweni sabo, lokhu kwanezela amandla akuzange kudluliselwe esenzweni esiyinkimbinkimbi yokugwedla.
Ukutadisha amazinga asezingeni elingaphansi kwamazwe aphesheya kazwelonke abenezela "ukuqhuma amandla okuqhuma" ekusebenzeni okujwayelekile kwe-aerobic ukucacisa ukuthi amandla omlenze okwandisiwe athuthukisa ukukhuthazela. Iqembu elilodwa labahamba ngezinyawo lenza umsebenzi we-plyometric nama-squats (80% we-1 RM). Futhi nakuba ziphuthumise kakhulu ukuphakama kwazo nokuqina komlenze, kwakungekho ushintsho kwi-VO2max yabo noma izinyathelo ze "a thresholds" ze-aerobic ne-anaerobic.
Abahamba ngebhayisikili abaqeqeshiwe abangezelele ukuqeqeshwa okunamandla emshinini wegundane, izandiso ze-quadriceps nezindwangu zokugqoka ezifundweni zabo ezivamile zathola amandla angama-25%. Noma kunjalo, lokhu kwanda kwamandla akuzange kubangele ukusebenza okuthuthukisiwe kwebhayisikili. Kwabagibeli, okuphambene ngqo kwenzeka. Izikhathi zabo ezingama-40 km zancipha ukusuka kumaminithi angu-58.8 kuya kumaminithi angu-61.9. Abashayeli bamabhayisikili nabo bakhononda ngokuthi bazizwe "bekhathele futhi banzima" ngenkathi begibele futhi beyanciphise ukuqeqeshwa kwabo masonto onke ukuhamba ngamaphesenti angaba ngu-20 ngesikhathi sesifundo.
Ngaphansi
Nakuba ucwaningo oluningi luye lwabona ukuthi izinhlelo zokuqeqesha ezinzima zingase zingabi nokukhuthazela, lokhu akusho ukuthi abagijimi bokukhuthazela akufanele baphakamise izinsimbi.
Isihluthulelo ukuphakamisa izisindo ngezindlela ezingavimbeli ivolumu yokuqeqeshwa okuzuzisayo, ezemidlalo okwenziwa ngumdlali.
Indlela Abagijimi Abazozuza Ngayo Ekuqeqesheni Amandla
- Kubantu abagijimi abasha kakhulu emdlalweni futhi abangaqeqeshwe kakhulu, ukuqeqeshwa kwesisindo esithile semidlalo kungathuthukisa ukusebenza. Abantu abangenalutho noma abangafanelekile bazozuza ngokunyuka komzimba jikelele, kungaba ngcono kumandla noma ukukhuthazela. Lokhu kuchaza ukuthi kungani amandla amakhulu omzimba ekhulisa ukukhuthazela ukusebenza kulaba bantu.
- Kwabadlali abaqeqeshwe kakhulu abavele benamandla amaningi asemidlalo, ukuzuza okunye okunamandla akusizi kakhulu ukukhuthazela okuthuthukisiwe. Ezingeni eliphakeme kakhulu lomncintiswano, ukwanda kwamandla namandla akuyona into ebalulekile njengokuthuthukiswa kwezinqubo ezifanele. Kwabadlali abakhulu, umqondo wokwaziswa okuqeqeshiwe kanye namasu okuqeqesha okuphambili, okufaka phakathi izimiso zezemidlalo yezemidlalo kungase kube usizo kakhulu ukuthi amandla.
- Abadlali be-Endurance bangakwazi futhi ukuthola inqubo yokuqeqesha isisindo ngenkathi engekho. Lapho umthamo wokuqeqesha uvimbela futhi umgijimi uchitha isikhathi esiningi sokuphumula nokuphulukisa , ukubuyela egumbini lesisindo kungaba indlela yokugcina isimo nesimo somzimba jikelele, ngenkathi evumela umzimba ukuba ululame ekuqeqesheni okude isikhathi eside
Uma usuvele ungumdlali we-elite, kungase kubaluleke kakhulu kuwe ukuba usebenzise amakhono kanye nemikhakha yezemidlalo jikelele phakathi nenkathi yakho yokugijima futhi uphakamise izisindo ngenkathi yokuphumula. Uma ungumuntu omusha emdlalweni noma usakuthola ukhathala kalula kunokuba izakhamzimba zakho, ungagxila emigqeni yokuqeqeshwa ekhethekile yezemidlalo nokuqeqeshwa kwesisindo njengoba uthuthukisa amakhono akho ezemidlalo. Kulesi simo, ukuhleleka kwesisindo sakho nokuqeqeshwa kwe-cardio kungenza umehluko omncane futhi.