Ukubheka umncintiswano omkhulu kudinga kokubili ukwenza nokuhlela
Esinye sezici ezibaluleke kakhulu zokulungiselela usuku lomncintiswano kuwukuba uqeqeze ukuqeqeshwa kwakho ukuze uphelele ngosuku lomncintiswano. Abagijimi basebenzisa igama elithi "ukucubungula" ukuchaza ukuthi basesimweni esihle kunazo zonke (ngokomzimba, ngokomzwelo nangokwengqondo) ngesikhathi esithile somcimbi noma umjaho. Ukuncintisana akulula ukwenza, futhi kudinga ulwazi oluthe xaxa nokuhlela, kodwa kunezinto ezingenza kube lula kakhulu.
Khumbula ukuthi ungaba "nezintaba" eziningi phakathi nonyaka naphakathi nenkathi, kodwa abadlali abaningi abakhulu bahlose umcimbi owodwa oyinhloko noma umgomo futhi bahlele lonke inkathi yokuqeqesha kulokho. Abadlali bezokuzilibazisa bangaba nezintaba eziningi zezinga eliphansi. Lokhu kuvamile uma ugijima "ukugijima okujabulisayo" okwehlukene phakathi nehlobo. Uma ngabe ungumuntu wokuzilibazisa noma ithimba mhlawumbe unesizini esakhelwe ngaphakathi, futhi ukuqeqeshwa kwakho kuhlelwe ukuze uthuthukise njalo futhi uphakamise ngesikhathi se-playoffs noma umcimbi wokugcina.
Qala ukuhlela kwakho ngokukhipha ikhalenda bese ubhala imicimbi yakho eyodwa noma emibili yemigomo futhi usebenze emuva kuze kube namuhla. Kunezindlela eziningi zokuhlela isimiso sakho, futhi ukusebenza nomqeqeshi wezobuchwepheshe kungcono kakhulu.
Amathiphu alandelayo azokusiza ukwakha uhlelo lwakho jikelele. Uhlelo lwakho lokuqeqesha luzofaka izigaba ezine:
- Ukwakha isisekelo sempilo
- Ukwakha amandla aerobic
- Isivinini sokwakha
- Iphepha umcimbi
Isigaba sokuqala: Ukwakha Isizinda Sokude Slow Distance
Cishe ingxenye yesigamu sakho sokuqeqesha phakathi kosuku lwakho lokuqala nomcimbi wakho wokuqala wegoli kufanele uchithe ukwakha isisekelo esiqinile sempilo yomdlalo wakho. Lokhu kungadlulela izinyanga uma uqala ukuzivocavoca noma uma umcimbi wakho umgomo ude kakhulu, noma amasonto uma ubukeka futhi ubheka umcimbi ngenyanga ezayo.
Iningi lalezi zinsuku zokuqala libheke ekuqeqesheni okulula okukhuthazela. Lokhu kusebenza kungase kube nomuzwa olula kakhulu kubadlali abaningi abathanda ukuhamba ngokushesha noma kunzima ukuzizwa sengathi bayathola into ethile. Ungenzi leli phutha. Hlala lula futhi uhambe kancane, gxila ekuthuthukiseni amasu, amandla nokukhuthazela.
Ukuqeqeshwa kwasekuqaleni kubaluleke kakhulu ukugubha futhi akukwazi ukugijimela. Uma uqala umsebenzi onamandla maduzane, usengozini yokulimala noma ukugula kamuva. Ukuqeqeshwa okuyisisekelo kuvumela imisipha, amalunga, namathenda ukuba athole amandla kancane futhi azivumelanise kalula nokunyuka kwemithwalo nemizamo. Ukuqeqeshwa okuyisisekelo kuhlanganisa nokuqeqeshwa okulula okulula.
Lesi yisikhathi esihle sokudlala ngokuqeqesha futhi wengeze amakhono okukhwabanisa, ama- plyometrics , nokuqeqeshwa kwamandla ekwakheni izinga elihle le-conditioning. Futhi yisikhathi esihle sokuthola inhlanganisela efanele yezinto zokusebenza ( izicathulo , izingubo, isikhundla sebhayisikili , ukuxhaswa kwe-racket, njll ...) noma ukudla nokuphuza okukusebenzelayo.
Ukuqina kwesisekelo kuwukuphela kokuphuma lapho futhi ukuhamba nokuzijabulisa. Ukuhamba, amandla, nomzamo akubalulekile ngempela.
Isigaba sesibili: Ukwakha amandla e-Aerobic Ngemizamo Eqinisekisiwe
Isigaba esilandelayo sohlelo olujwayelekile lokubamba iqhaza luhlanganisa ingxenye yesithathu (noma ngaphezulu) elandelayo yesikhathi sakho sokuqeqesha phakathi kosuku lokuqala kanye nosuku lomncintiswano.
Ngalesi sikhathi, ugxila ekwandiseni amandla akho aerobic, amandla, nokusheshisa nokuthola ngaphezulu "ezemidlalo-ethize." Udinga futhi ukunamathela ku -10 Amaphesenti Amaphesenti ukuze ugweme ukulimala. Phakathi nalesi sigaba ukwandisa umzamo wokuqeqesha ngokulondoloza imizamo emikhulu, ephakeme kakhulu. Ivolumu yakho yokuqeqesha ingahlala efana futhi uzofaka izinsuku eziningi zokuphumula. Uhlelo lwakho oluqinisayo lugxila kakhulu emidlalweni yakho.
Isigaba Sokuqala: Izikhathi Eziphakeme Zezinga Lokusheshisa
Ngemuva kokuthi wakhe isisekelo sakho, isivinini, namandla, usukulungele ukugxila ekuqeqesheni okudingekayo emncintiswaneni wakho noma umcimbi wakho. Ufaka umsebenzi wokuvala wokuphakama okukhulu , imizamo emifushane yesikhathi eside (amasekhondi angu-60-90 ama-sprints).
Lokhu kuqeqeshwa kakhulu okudinga ukuphumula okwengeziwe phakathi kokusebenza. Ukulimala kungenzeka kakhulu, ngakho-ke ukulandela isimiso sokuphumula nokuphumula kubalulekile. Ukuze uthole isibonelo se-Workout yokuvala isikhashana, zama ukuqeqeshwa kwesikhashana .
Isigaba Sine: Ukugubha Ngaphambi Komcimbi
Isigaba sokugcina sokulungiselela umjaho yi-taper. Lokhu kufaka amasonto amabili okugcina ngaphambi komcimbi wakho. Kulesi sigaba, unciphisa ivolumu yakho yokuqeqesha (mileage) ngesigamu. Uqhubeka ukwenza izikhathi eziphakeme kakhulu, kodwa unciphise inani lokuphindaphinda owenza ngesigamu futhi uphumule ngokugcwele phakathi kwabo.
Izinsuku ezintathu zokugcina ngaphambi komcimbi zingabandakanya ukuvivinya umzimba, ukuvivinya umzimba, kodwa khumbula umgomo ukuphumula ukuze ube nenhlanhla engaba khona ngosuku lomncintiswano. Ukuqeqesha izinsuku ezintathu ngaphambi komncintiswano akuze kusize ukusebenza kwakho. Lezi zinsuku ezimbalwa zokugcina futhi yisikhathi esihle sokugxila ezicini zengqondo zokusebenza nokubuka umcimbi ophelele. Futhi cabanga ngokukhetha kwakho kokudla komdlalo wangaphambili .
Ungakwazi ukuhlala kule nsizakalo yezinga eliphezulu lokuzivocavoca isikhathi esifushane, futhi kufanele uphumule futhi ululame futhi ngaphambi komcimbi wesibili. Ukuzama ukubambelela kuleso sikhwama kuvame ukuholela ekulimazeni, ukushisa nokudonswa kwe-syndrome . Cabanga ukusebenzisa i- Active Recovery ukuze uthole ukuvuselelwa okusheshayo.
Umthombo
Mujika, I., Padilla, S., Pyne, D. noBusso, T. (2004). Izinguquko ezenzakalelayo ezihambisana nomdlali we-taper wangaphambili. Imithi yezemidlalo. 34 (13): 891-927.
Neary, JP, Bhambhani, YN noMcKenzie, DC (2003). Imiphumela yezinhlelo ezihlukile zokunciphisa izinkomba zokuhamba ngebhayisikili. I-Canadian Journal ye-Applied Physiology. 28 (4): 576-587.
Hamba, S., Costill, D. noTomas, R. (2000). Umphumela wokubhukuda i-taper kumanxiwa onke ama-muscle ne-single muscle fiber contractile. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 32 (12): 48-56.