Ukuhamba ngebhayisikili ikakhulukazi imidlalo yamandla nokuqeqeshwa kwesisindo kungasiza ukwakha amandla okuqhuma . Ngesikhathi ukuhamba ngebhayisikili kunomthelela omkhulu, ukulandelela izenzakalo zokuhamba ngebhayisikili kusuka emidlalweni yemidlalo ye-sprint kuya kwimicimbi emide efana namaphuzu.
Okulandelayo uhlelo lokuqeqesha isisindo se-track sprinters nemicimbi yamandla, egcizelela amandla namandla.
Ngenxa yokuthi bonke abadlali banesidingo ngabanye, uhlelo olujwayelekile olunjengaleli luzodinga ukuguqulwa iminyaka, ubulili, imigomo, izakhiwo nokunye. Kodwa-ke, nangu uhlelo, ukuqala, ukukuyisa ngesivinini kuhamba ngebhayisikili.
Ukulungiselela Okujwayelekile Kwengaphambi Konyaka
Isigaba esiphezulu sokulungiselela kufanele sinikeze konke okuhambisana nesikhombisi nesisindo esimweni sokuqala sonyaka. Cishe uzobe uqhuba ukuqeqeshwa kwithrekhi, ngakho-ke uzodinga ukulingana nomsebenzi wakho wethrekhi. Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi ukusebenza ngokushesha ngaphambi kokulandelela umsebenzi. Yenza ngosuku oluhlukile uma kungenzeka. Akukho okwenzayo kufanele unciphise ikhono lakho lokuqeqesha okusheshayo ethrekhi.
- Ukuvama - ama-2 kuya ku-3 amasonto ngesonto
- Thayipha isimo sokujwayelekile
- Ukuzivocavoca - izivivinyo ezingu-9, ama-3 amasethi angu-12, kanye nokufudumala nokuphuza phansi ohlelweni oluyisisekelo namandla omzimba . (Ngiyakuthanda ukubulawa kwe-Romanian uhlobo lokufa esikhundleni sokufa okuphelele kulolu hlelo.)
- Ukuphumula phakathi kokusetha - amasekhondi angu-30-90
Kamuva Ukulungiselela Okwenziwe Ngaphambi Konyaka
Kulesi sigaba, uzogxila kakhulu ekuthuthukiseni amandla namandla. Lesi yisikhathi, kamuva se-pre-season, okuholela ekuqaleni komncintiswano.
- Ukuvama - 2 kuya kweseshini iseshini ngesonto
- Thayipha - amandla namandla
- Ukuzivocavoca - amaqoqo ama-5 e-6: Ukufa kweRomania, ukugxila emshinini we-bench, ukuxhuma amandla okuhlanza, ukudonsa, nama-squats kanye nama-crunches ama-combo kuma-3 amasethi angu-12
- Ukuphumula phakathi kokusetha - imizuzu engu-3-5, ngaphandle kwama-crunches
Isisindo Sokuqeqeshwa Phakathi Nesigaba Sokuncintisana
Inhloso yalesi sigaba ukugcinwa kwamandla namandla. Ukulandelela ukuqeqeshwa nokuncintisana kumele kube nokubusa. Ngaphambi kokuqala komncintiswano, thatha ukuphumula kwezinsuku ezingu-7-10 kusuka emsebenzini wezinsimbi ezinzima ekupheleni kokulungiswa okucacile ngenkathi ugcina umsebenzi wakho wethrekhi. Ukuqeqeshwa kwesisindo esigabeni sokuncintisana kumele kudlale indima yokunakekela.
- Ukuvama - imihlangano engu-1 kuya kwengu-2 ngesonto
- Thayipha - amandla; imithwalo yokukhanya kanye nokubulawa okusheshayo kunesigaba esithile sokulungiselela
- Ukuzivocavoca - amasethi amathathu we-10, ukunyakaza okusheshayo okukhulu, 40% kuya kuma-60% we-1RM. Izikwele, amandla ahlala ehlanzekile, ukufa kwe-Romanian. I-Crunches.
- Ukuphumula phakathi kokusetha - 1-2 iminithi
Amathiphu
- Qinisekisa ukufudumala nokupholisa phansi ngaphambi kokuqeqeshwa kwesisindo.
- Musa ukuqeqesha ngokulimala, okunzima noma okungapheliyo.
- Ungapheli iseshini yethrekhi yeseshini yezinsimu ngaphandle kokuthi uphatha noma ululame kusukela kokulimala ngemisebenzi yesisindo.
- Uma unomqeqeshi onolwazi, uqondiswe nguye mayelana nemininingwane yohlelo lwakho.
- Thatha okungenani amasonto ambalwa ekupheleni kwenkathi ukuze ululame ngemuva kwesikhathi esinzima sokuqeqeshwa nokuncintisana.
- Uma usanda kushayela ukuqeqesha isisindo, funda ngokusemqoka ngaphambi kokuqala.