Thola i-Spartan-Level Fit ne-Spartan SGX
Akufanele kusimangaze ukuthi isimo semikhakha eqhubekayo sihlala siqinile ngemva kokukhula okuphawulekayo ngasekupheleni kwekhulu lama-20 kanye nokuqala kwe-21. Ingxenye enkulu yokukhula emva kuka-2010 yafika ngesimo semicimbi engeyona yendabuko, evame ukubizwa ngokuthi yizinhlanga zenkinga, noma i-OCRs. Eqinisweni, ngokusho kombiko we-2014 State of the Sport ovela e-USA Running, ukukhula kwemicimbi engavamile yendabuko, kuhlanganise nemikhakha yezinselelo, izinhlanga ze-adventure, nezinhlanga ezithandwayo, kudlula ukubamba iqhaza kokuqopha irekhodi emakethe ama-marathons kanye nama-marathons aphelele cishe ama-1.5 million nge-4 million abagijimi abagijima abahlanganyele kulezo zenzakalo ezingezona zendabuko.
Ukubeka lokhu ngenye indlela, ngenkathi isebenza ngokugcwele iqhubeka nokukhula ngalesi sikhathi, ukubamba iqhaza kwimicimbi engeyona yendabuko ayizange ikhule nje, yaqhuma.
Lokhu kusho ukuthi ukwanda okukhulu kokubamba iqhaza kuye kwaqala ukuguquka, futhi idatha yamuva nje ebonisa ukuthi ukuqala kokuqala komkhakha wezemfundo kuye kwadlula njengoba izinkampani zohlanga ziphuma ebhizinisini futhi ubuhle bokuhlangenwe nakho kwabagijimi baqala ukugqoka. Kodwa naphezu kwalokhu kuncipha okunciphisa kokubamba iqhaza, isithakazelo esikhulu sihlala siqinile, futhi izigidi zabagijimi ziyaqhubeka nokufuna inselelo yama-OCRs kanye nezinhlanga ze-adventure minyaka yonke.
Ukuncintisana Okukhulayo Emidlalweni Yemigwaqo Yokuvinjelwa
Imikhosi yezinkinga zokuvimbela (i-OCRs), ngokungafani nezinye izinhlanga ze "themed" noma "adventure", ziyimicimbi ekhuphisana kakhulu. Unengqondo yokugqugquzela abahlanganyeli ukuba baqhube imingcele yabo yemikhumbi-ukukhuphuka emanzini okuthutha, ukugibela emigodini yodaka, nokuhamba ngaphansi kwezingcingo zocingo olubhebhethekile-konke kuyilapho behlose ukuqedela umjaho kusuka kumamitha amathathu kuya kwangu-26.
Lezi zinhlanga azizona zintliziyo ephoqelekile, kodwa ziphelele kunoma ngubani ophumelela emncintiswaneni. Eqinisweni, kukhona ngisho ne-OCR World Championship ehlanganisa ndawonye abadlali be-OCR abahamba phambili kuzo zonke izinchungechunge zohlanga nokuncintisana abafuna ukufakazela ukuthi bangcono kakhulu.
Kuzo zonke i-OCRs ezizungezile, ezithandwa kakhulu nezokuncintisana zifaka phakathi iSpartan Race, Tough Mudder, ne-Warrior Dash.
Lezi zinkampani ezintathu, kanye nokubulawa kweminye imicimbi ezayo futhi ezayo, zonke zibhekwa ngokuthi "izinhlanga ezifanele" ukungena kwi-OCR World Championships. Ukufaneleka kufanele kuthathwe ukuqeqeshwa okujulile futhi kudinga umshini wokusebenza okunamandla osiza abancintisana ukuba bazuze "amakhono emoto ahlukahlukene futhi athuthukile", okudingekayo kubadlali be-OCR, njengoba ngokusho kukaNicole Mullins, umbhali wephepha lika-2012, "Izinselele Zokuvimbela Izinkinga : Umlando, Ukubaluleka, Izidingo Zokusebenza, Ukuqeqeshwa Okuphumelelayo, Nokuklama Kwezinkambo. "
Ukuqeqeshwa kwe-OCR yoMuntu Oqalayo
Izindaba ezinhle ukuthi, akudingeki ukuba ube nemigomo yokusebenza yosuku ngalunye ukulungiselela i-OCR yakho yokuqala. Empeleni, izinhlanga eziningi empeleni zifinyeleleka kubantu abaqalayo. Izenzakalo eziningi zinikeza abagijimi ithuba lokukhetha ukuhamba okude okuncintisana kanye nokukwazi ukuphuma ezinkingeni ezinzima. Lokhu kuguquguquka kwenza wonke umuntu olandela uhlelo oluqeqeshiwe nolungaguquki lokuqeqesha umcimbi onjalo. Inselele Yebo ukwazi ukuthi yiluphi uhlelo lokuqeqesha okufanele umgijimi alandele. Ngenxa yokuthi i-OCRs ayiyona imicimbi yendabuko, abagijimi kufanele balandele amandla engeziwe kanye nemizila ye-cardio efaka umzimba wokuzivocavoca nomsebenzi wokuphumula.
Ehlobo ngo-2015, umjaho weReebok Spartan uqalise isipiliyoni sokuqeqeshwa komjaho oqeqeshwa yiSpartan's SGX abaqeqeshi ababizwa nge-SpartanFIT. I-SpartanFIT, ngenkathi yenzelwe izinhlanga ze-Spartan, empeleni iyindlela ephumelelayo yokuqeqesha cishe noma yimuphi umcimbi we-OCR. Lethula abahlanganyeli ezinhlotsheni zezithiyo abangalindela ukubhekana nazo phakathi nomncintiswano futhi bafundise indlela yokuthuthukisa amandla nokukhuthazela okudingekayo ukuqedela i-OCR.
Nakuba kuhlale kuwumqondo omuhle ukusebenzisana ngqo nomqeqeshi noma umqeqeshi oholele emcimbini omkhulu, uma ufuna izindlela ezimbalwa ukuze uqale, unenhlanhla.
Umqondisi wokuqeqeshwa weSpartan SGX uJoe DiStefano, BS, i-CSCS, iSGX, ulungiselele "ukuqala" okukhethekile okuhleliwe kweSpartan SGX yeFit abafundi. Lolu hlelo luthatha cishe imizuzu engu-20 ngosuku, izinsuku ezintathu ngesonto, hhayi ukufaka izinsuku zokuqeqesha okukhuthazelayo. Kuyindlela enhle yokuqala ukulungiselela i-OCR yakho yokuqala, noma ngabe ngumcimbi we-Spartan noma cha.
Uhlelo lwe-OCR ne-Spartan Race Workout Plan lwabaqalayo
Amaviki 1 no-2: izinsuku ezintathu ngesonto, kanye nokuhamba okungenani izinyathelo ezingu-3,000 nsuku zonke
Isihloko: Hlela amazinga ayisisekelo okukhipha
Ukuzivocavoca: Yenza imijikelezo engu-4 ye:
- I-Bear Crawl , amadidi angu-10 (gcina amadolo akho ngamasentimitha angu-1 emhlabathini, emuva ehambisana nomhlabathi)
- I-Reverse Lunges , i-reps engu-10 ngomlenze ngamunye
- I-Plank Hold , imizuzwana engu-30 (gcina i-abs yakho, i-quads, ne-butt tight nomzimba wakho ngokufana nomhlabathi)
- Ukuphumula Ukuhamba, amasekhondi angu-30
Amaviki 3 no-4: izinsuku ezintathu ngesonto, kanye nezinyathelo zansuku zonke ezingu-3 000, nosuku olulodwa lokukhuthazela
Isihloko: Hlanganisa ukukhishwa okuphezulu kwekhwalithi ngesikhathi esincane
Ukuzivocavoca: Gwema ukuvuselela nokunyakaza njengoba ufisa ukuqedela ukuqeqeshwa okungenani isikhathi esingaba khona:
- I-Bear Crawl , amamitha angu-50
- I-Reverse Lunges , i-reps engu-50 ngomlenze ngamunye
- I-Plank Hold High, buthelela amaminithi amathathu wesikhathi sokubamba
Futhi, qedela usuku lokukhuthazela lokuhamba ngezinyawo emaminithini angu-60 noma ngaphezulu ukuhamba ngezindawo
Amaviki 5 no-6: izinsuku ezintathu ngesonto, kanye nezinyathelo ezingu-5 000 zansuku zonke, nezinsuku ezimbili zokukhuthazela
Isihloko: Thatha ukuqeqeshwa ezingeni elilandelayo
Ukuzivocavoca: Phinda ukunyakaza kabili, ugcwalise ngokushesha ngangokunokwenzeka, bese uphumula amaminithi amabili. Phinda uchungechunge lonke izikhathi ezintathu:
- I-Push-Ups, i- 5 ehamba kabusha
- I-Bear Crawl , amadidi angu-15
- Reverse Bear Crawl , amamitha angu-15
- Ukuhamba kwamaLunges , amamitha angu-30
- Ama-Burpe , ama- 5 aphinde abuyele
Futhi, qedela izinsuku ezimbili zokukhuthazela:
- Usuku lokuhamba : izinyanga ezingu-90 noma ngaphezulu ezinyaweni zakho ukuhamba emanzini
- Usuku lokugijima: amamayela angu-3 agcwaliswe ngokushesha ngangokunokwenzeka
Imithombo:
Mullins, N., Izinselelo Zenkambo Yokuvimbela Umlando: Umlando, Ukubaluleka, Izidingo Zokusebenza, Ukuqeqeshwa Okuphumelelayo, kanye Nokuhlelwa Kwenkambo . Journal of Exercise Physiology Online . 2012, Umq. 15, inombolo 2 ..
Ukugijima e-USA. 2014 State of the Sport - Ingxenye 1: Imicimbi Engavamile Yemijaho. April, 2014.