"ZONE ZERO" Don Mai Gudu Mai Nisa
Ɗaya daga cikin manyan ƙalubale ga mai gudu mai tsauri shine samun damar tafiya da kyau a cikin tsaunuka, tare da mafi ƙanƙanta mataki na ƙoƙari, don samun damar dawwama a cikin mafi tsayin tseren tsere, Miles 100 da ...
Bayan shekaru masu yawa na horar da 'yan gudun hijira na nesa, kocinmu Fernando ya tattara wasu kwarewa sosai a cikin wannan yanki, kuma a cikin wannan shafin yanar gizon zai gaya muku game da wasu sababbin binciken game da "Zone Zero".
Blog na Fernando Armisén, Arduua Babban Koci…
Ɗaya daga cikin manyan ƙalubalen, idan ba mafi girma ba, a cikin horar da mai tseren hanya mai tsawo ko mai nisa shine haɓaka ƙarfin motsa jiki na zuciya da jijiyoyin jini zuwa iyakar ta yadda zai iya gudu a cikin tsaunuka da ƙananan ƙarfi kuma tare da mafi ƙasƙanci mai yuwuwar damuwa ta jiki da na injiniya, wanda zai ba da damar mai gudu ya ci gaba da wannan matakin na ƙoƙarin na tsawon sa'o'i da yawa don guje wa gajiyawar zuciya da jijiyoyin jini da na arthro na muscular waɗanda mafi girman ƙarfin ke tattare da su.
Gaskiyar ita ce, wannan ƙalubalen ƙalubalen yana kama da babban kwarewa ta hanyar tafiya mai ban sha'awa ta rayuwa a lokacin aikin horo tare da hangen nesa na dogon lokaci, amma ba abu mai sauƙi ba ne don tantancewa ko ƙididdige yadda ci gaban da muke da wannan karfin kakanni don motsawa. nisa…
Shin kun san yadda haɓaka ƙarfin ku na motsa jiki yake don waɗannan manyan tafiye-tafiye?
Shin kuna iya yin gudu ko motsawa da ƙarfi da ƙasa fiye da mashin ɗin ku?
A wane taki?
…. Waɗannan wasu ne kawai daga cikin tambayoyin da nake neman amsoshi lokacin da na fara aiki da sabon ɗan wasa a cikin wannan salon.
Gajiya, abokin tafiya da ba za a iya raba shi ba, ko ta yaya ya kama mu kuma dole ne mu rayu da shi, amma yana iya halaka mu…
Na dan wani lokaci yanzu, da kuma samun gogewa na tsawon shekaru wajen horar da 'yan tseren tseren nesa, na yi ta tunanin bukatar samar da wani sabon salo na aiki a horar da wadannan 'yan wasan da ke daukar gasa masu tsayi sosai. Waɗannan ƴan wasa ne da ba kasafai ba kuma na musamman na musamman waɗanda ke neman yin aiki a cikin horon da ya sha bamban da kowane nau'in tseren tsaunuka: guje-guje mai nisa.
A horo gabaɗaya sharadi da wani matuƙar mutum, multifactorial kuma sama da duk hadaddun sabon abu, mai ban sha'awa da kuma ba a sani ba sabon abu, gajiya, wanda kai farmaki da dan wasa ba kawai a kan wani matakin jiki amma kuma a kan wani matakin na duniya har ma a hanyar da sau da yawa yanke hukunci a kan. matakin tunani.
Na ayyana wannan sabon girma ko yankin ƙarfin horo a matsayin yankin “sifili” kuma ra’ayin shi ne cewa ya dace da yankunan horo guda 5 waɗanda yawanci nake aiki tare da masu tseren dutse (Zone 1-2 galibi aerobic, zones 3-4 tempo zones tsakanin) ƙofa da yanki na 5 anaerobic). Wannan sabon yanki mai ƙarfi zai taimaka mana don tantancewa da ƙididdige yadda haɓaka ƙarfin motsa jiki na ɗan wasan yake da kuma yawan ƙarar da yake iya haɗawa cikin takamaiman ƙarfinsa yayin horo don waɗannan manyan ƙalubale.
Don haka zai zama yanki da ke ƙasa da matakin farko na ilimin lissafin jiki (aerobic) wanda zai rufe kewayon ƙarfi tsakanin 70 da 90% na bakin kofa. Yawancin intensities wanda ba wai kawai ba a samar da lactate ba (wanda ya fara samar da shi a ƙarfin ƙofa na aerobic), amma don haka ci gaba da ƙoƙarin ƙoƙarin zai dogara gaba ɗaya akan hanyoyin aerobic a cikin samar da makamashi, watau fats da carbohydrates azaman mai a cikin kasancewar iskar oxygen.
Wani yanki na tsanani wanda tsokar zuciya, wanda ya riga ya riga ya gaji, yana aiki a ƙayyadaddun mita amma wanda ya kamata ya ba da horo ga dan wasan motsa jiki kuma ya ci gaba da ci gaba a cikin kyakkyawan taki a gasarsa.
Wannan yanki na sifili zai taimaka mana mu haɗa da ƙididdigewa ba kawai takamaiman horo don gasa ko manyan ƙalubalen ba har ma da yawan ƙararraki a duk lokacin wasanni ba kawai a cikin nau'in gudu ba har ma tare da horarwar giciye har ma da ƙarfi da bambance-bambancen da ƙari. ayyukan yau da kullun na 'yan wasa.
A duk tsawon lokacin za mu sami babban ci gaba a cikin ikon motsawa da samar da girma a cikin wannan yanki na sifili don nemo ƙwararrun ƙwararrun mutane waɗanda za su iya magance lafiya da mafi kyawun tafiye-tafiye na wannan horo na wasanni.
Mabuɗin mahimmanci ga mai gudu mai nisa: lafiya, ƙarfi da abinci mai gina jiki.
A kan matakin na rayuwa, muna, kamar yadda muka fada, fuskantar wani nau'i na samar da makamashi na aerobic, babban kashi wanda ya fito ne daga oxidation na fats, wanda ke ajiyewa wanda za mu iya la'akari da "marasa iyaka" a cikin lafiyar jikin mutum. Amma a cikin abin da dole ne mu yi la'akari da jerin karin abubuwan da za su zama muhimmi ga cikakken ci gaban wannan iya aiki: matakan motsi da kuma ƙarfi daga cikin 'yan wasa, cimma mai kyau na rayuwa sassauci dangane da kyau abinci mai gina jiki da kuma hydration jagororin da m horo. Gut… jagororin cewa tare da ƙarin horo na zuciya da jijiyoyin jini zalla suna nuna mahimmancin wannan hangen nesa na dogon lokaci don gina kyakkyawan mai tsere mai nisa da ƙara shekaru na horo da gogewa don guje wa raunin da ya faru don girma da haɓaka duk yuwuwar da muke da ita a cikinmu. A saboda wannan dalili, a tsakanin sauran, wannan wasanni yana wakiltar salon rayuwa ga waɗanda ke neman yin aiki kuma suna jin daɗi har ma a cikin shekaru masu tasowa.
Abun horo na tilas na tilas…komai yana tafiya don haɓaka juriya ga gajiya.
Amma ta yaya za mu iya shirya 'yan wasa don abubuwan da suka faru na wannan girman? Wannan shine kit ɗin tambayar…. kuma lallai ba abu ne mai sauki ba.
Abu na farko, kamar yadda muka fada a baya, shine samun 'yan wasa a cikin lafiya mai kyau, ba tare da raunin da ya faru ba kuma tare da wanda za su girma a kowace shekara a cikin hanyar duniya ta hanyar kwarewa, ƙayyadaddun ƙarfi da kundin horo da gasa, wanda tabbas shine mafi girma. Sashi mai rikitarwa da kuma wanda ke haifar da babban tacewa da ƙarancin 'yan wasa. Da zarar an wuce wannan kashi na farko (wanda za mu iya magana game da yanayi da yawa ko shekaru na horarwa) zai zo wani takamaiman mataki wanda kawai zai yi ma'ana bayan an wuce abubuwan da suka gabata kuma a yanzu idan yankin sifili zai dauki dukkan mahimmancinsa a ciki. horo.
Anan, zaman horo tare da sarrafa yanayin kasala ko kuma kawai horo wanda ke fitar da dan wasan gaba daya daga yankin jin dadinsa a matakin daya ko fiye zai zama babban yabo. Haɗe-haɗe da dabaru dangane da abinci mai gina jiki, ilimin halin ɗan adam, jadawalin horo da mitar-lokaci-nau'ikan horo… komai yana zuwa nemo waɗancan yanayi na “sarrafawa” na jiki da / ko gajiyawar tunani da kuma “rashin jin daɗi” na ɗan wasa irin wannan nau'in. na kalubale. Wannan ba sabon abu ba ne, har yanzu horon juriya ne na gajiyawa kuma muna fatan samun ci gaba sosai a wannan kakar ta fahimtar da nazari.
Wadanne dabaru kuke amfani da su don horar da juriyar gajiya?
Shin kun san / kun sha wahala a gefen duhu na gudu mai nisa? Wanene bai taɓa fuskantar ɓarna ba da kuma rashin yiwuwar da kyar ya iya ƙara ƙarfi ko ma tafiya yayin gasa?
Shin zai yiwu a horar da mafi kyawun daidaita waɗannan sharuɗɗan ko ma don ganowa da juyawa irin wannan yanayin da wuri-wuri?
/Fernando Armisén, Arduua Shugaban Coa
Žara koyo game Yadda muke horarwa? da kuma Arduua tsarin horo, kuma idan kuna sha'awar shiga cikin horon da fatan za a duba Arduua Coaching Tsare-tsare>>.