Isistimu Ehlelekile Yokusebenza Kwezemidlalo Kwezemidlalo Esimweni Esikhethekile
Ukuqeqeshwa kwePeriodization uhlelo oluhlelekile lokuqeqesha olusetshenziswa ngabagijimi ukuqhubekela phambili nokunciphisa ukuqeqeshwa ukuze kube esimweni esihle kunazo zonke ngesikhathi sokukhomba. Isigaba ngasinye singadlulela amasonto noma izinyanga, ngokuya ngomgomo wokugcina, kodwa imigomo yokubeka isimo ilandelwa ukuze impilo ikhule kodwa ingozi yokuxoshwa noma ukuthuthukisa ukulimala ngokweqile kunciphisa.
Amaprogramu okuqeqesha ama-Periodization angaba yinkimbinkimbi futhi ahlelwe ngabanye, kodwa izinyathelo eziyisisekelo zonyaka (Macrocycle) ngezikhathi ezichazwe lapha zingasetshenziswa abagijimi abaningi abane-tweaking encane.
Isigaba sokuqala: Ukulungiselela
Umgomo wesigaba sokuqala sokuqeqesha ukubuyisela kancane kancane umgijimi ophumule ekuqeqesheni esimisweni esincane esilawulwayo. Ukuzivocavoca okusha, lesi sigaba senza ukuqina komzimba kancane kancane, ngokwenza umsebenzi ophansi, imisebenzi ejwayelekile. Uma ungumdlali ophuthumayo ovela esigabeni sokuphumula, kungenzeka ukuthi uqeqeshwe phambili futhi udinga ukubuyela kancane emisebenzini ozoyiqeqesha esikhathini esizayo. Ama-Easy, izikhathi ezilinganiselayo ezikhululekile futhi ezizinzile ziyindlela enhle yabagijimi abaningi ukulungiselela isizini. Ukuhamba, ukuhamba ngebhayisikili, ukuhamba ngezinyawo nokubhukuda yizo zonke izinketho ezithandwayo. Phakathi nalesi sigaba, kufanele futhi uphume ikhalenda bese uqala ukukhomba imigomo yakho yomncintiswano yonyaka.
Isigaba Sesibili: Yakha Isizinda Sobuchwepheshe
Ukuqeqeshwa kwangempela kuqala ngemuva kwenyanga yokulungiselela okulula. Manje ugxile ekuthuthukiseni zonke izindawo eziyinhloko zokuzivocavoca, ikakhulukazi ukukhuthazela kwengqondo kanye namandla. Phakathi nalesi sigaba, esingahlala ezinyangeni ezimbalwa, uzomisa ukuqina komzimba wakho wonke, ukwakha amandla namandla , engeza ukuqeqeshwa kwesikhashana kanye nokuzivocavoca umzimba. Lesi yisigaba lapho u-jack-of-konke-ukuzivocavoca futhi usebenza ngobuthakathaka bakho, ukuguquguquka kwakho, ukulinganisela kwakho nokuthuthukisa uhlelo oluqinile lokudla. Ukujoyina iqembu noma ithimba, noma ukusebenza nomqeqeshi kuhle kulabo abadinga uhlelo oluthile phakathi nalesi sigaba sokuqeqeshwa, kodwa abadlali abaningi abanolwazi babuyela esimisweni sabo sokuqeqeshwa esisekelwe "esilindelekile".
Isigaba sesithathu: Yakha ukufaneleka kwezemidlalo
Izinyanga ezimbili ezilandelayo yisikhathi sokugxila ekuziphatheni okwezemidlalo. Leli yiNqunquthela Yokwenza Okucacile , okusho ukuthi ukuba ngcono kumsebenzi othile noma ikhono, kumele wenze lo msebenzi noma ikhono. Phakathi nalesi sigaba, ulingisa izimo ezifana nomjaho kanye namakhono okwenza okudingekayo ngesikhathi somcimbi wakho. Umzimba wakho uqinile futhi ufanelekile futhi ungagxila emacinini okugijima, isu, nokuqeqeshwa kwamakhono engqondo . Uzokwenza amakhono ngokuphindaphindiwe ukuze abe yinto yesibili futhi ahlangane nabo ngenhlangano eyodwa edidiyelwe, egijima. Ungase futhi uqale ukuncintisana kwimicimbi "yokuhola" ukuze ujwayele ukuncintisana kwangempela nemibandela yosuku lomncintiswano.
Isigaba Sine: I-Tapering
I-tapering ibhekisela ekunciphiseni ekuvotheni ivolumu ngesonto noma emibili ngaphambi kwemincintiswano emikhulu yezemidlalo. Ngokusho kocwaningo, amasu afanelekayo we-tapering afaka ukwehla okukhulu ekuvotheni ivolumu, kodwa enezela izikhathi ezincane zokuqeqeshwa kwesikhashana eziholela ekuncintiswaneni. Imihlahlandlela ihlanganisa:
- ukunciphisa ivolumu yakho yokuqeqeshwa (mileage) ngamaphesenti angu-80-90
- ukunciphisa imvamisa yakho yokuqeqeshwa (inombolo yemihlangano yokufundisa) ngamaphesenti angu-20
- for izenzakalo ezihlala ihora noma ngaphansi, sebenzisa isonto elilodwa taper
- ngenxa yezenzakalo ezihlala isikhathi esingaphezu kwehora, sebenzisa i-taper yamasonto amabili
Isigaba Sesihlanu: Ukunyakaza
"Ukukhathazeka" kubhekisela kumdlali osesimweni esihle kakhulu (ngokomzimba, ngokomzwelo nangokwengqondo) ngesikhathi esithile somcimbi noma umjaho. Isigaba sokuqeqesha sokuqeqesha ngezikhathi singadlulela amasonto amabili futhi kuyinzuzo enkulu yokuhlelwa kwezikhathi. Ngemuva kwesigaba se-Taper, abagijimi abaningi bayothola ukuthi ukufaneleka kwabo kufike isikhathi esiphezulu isikhathi esisodwa kuya kwamasonto amane, kuye ngokuthi bachitha kanjani leso sikhathi. Uma unenkathi ende (ibhola noma ibhola) uzodinga ukudala izigaba ezincane zokuphumula / umsebenzi ngesikhathi sonyaka osebenzayo. Isibonelo, uma uncintisana ngeSonto ngalinye, uMsombuluko uzoba usuku lokubuyiselwa, ukuvuselelwa ngoLwesithathu noLwesine bese uphinda uphinde uguqe ngoMgqibelo.
Isigaba sesithupha: Ukuphumula nokubuyiselwa
Ngemuva kokuthi uhambile futhi ugijima, uzodinga ukuhlela isikhathi esithile sokuphumula nokuphumula kwesikhathi. Lesi sigaba singadlulela ngesonto elilodwa kuya ezinyangeni ezimbili kuye ngokuthi ubukhulu nobude bomncintiswano noma inkathi. Kubuye kuncike ekutheni ulingane kangakanani wena jikelele. Umgijimi womncintiswano we-novice angadinga ukuphumula okungaphezulu kunomgijimi onolwazi oqedela ama-marathon ambalwa unyaka ngamunye. Ngisho noma uzizwa uphelele ngokomzimba, kuzomele uvumele isikhathi sokuphumula kwengqondo. Lokhu kubalulekile ukusiza ukunciphisa ingozi yokuxoshwa, ukushisa, ukulimala nokucindezeleka. Lesi yisikhathi esihle sokuhamba ngesitimela noma nje ukukhahlela futhi uvumele umzimba wakho uphumule. Ngithola i- yoga yinto ephelele yokwenza ngesikhathi sokuphumula.
> Imithombo:
> I-American College of Sports Medicine, i-Team Physician, kanye nesimo sabadlali bezemidlalo: Isitatimende Sokuvumelana, 2000. [http://www.amssm.org/MemberFiles/tpccs103101.pdf] Kugcine ukufinyelelwa ngo-Dec 2010 ku-American Medical Society for Medicine Medicine (AMSSM) [http://www.amssm.org/].