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23 Agusta 2023

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa: Maɓalli don Ƙwararrun Ƙwararru

A duniyar wasanni da wasannin motsa jiki, kai ga kololuwar wasan ba wai kawai hazaka da jajircewa ba ne. Ilimin kimiyya ne wanda ya rataya a kan ma'auni mai laushi tsakanin tura kai ga iyaka da ba da damar jiki lokacin da yake buƙatar farfadowa da daidaitawa.

At Arduua, Mun himmatu wajen taimaka wa 'yan wasa su cimma kololuwar damarsu, kuma wani muhimmin bangare na wannan tafiya ya ta'allaka ne kan fahimta da sarrafa nauyin horo.

Neman Mafi Kyau

Kowane dan wasa yana mafarkin tsayawa a farkon tseren su, suna jin cikakken shiri, da sanin cewa suna cikin mafi kyawun yanayin rayuwarsu. Amma ta yaya za mu isa can? Ta yaya za mu tabbatar da cewa ’yan wasa ba su da horo kuma ba su wuce gona da iri ba, kuma ta yaya za mu tabbatar da cewa sun sami ci gaba a ranar tseren? Amsar ta ta'allaka ne a cikin rikitaccen fasaha na lokaci da kuma kulawa mai kyau na nauyin horo.

Matsayin Load ɗin Horarwa

Nauyin horo shine ginshiƙin ci gaban wasanni. Daidaitaccen ma'auni ne tsakanin damuwa da aka sanya a jiki yayin motsa jiki da lokacin dawowa da ake buƙata don daidaitawa da haɓakawa. A Arduua, Mun ɓullo da wata hanya da ke sanya ƴan wasa a cibiyar, ƙirƙirar shirye-shiryen horarwa waɗanda suka bambanta kamar hoton yatsa. An kafa wannan tsarin da aka keɓance akan ginshiƙai masu mahimmanci guda biyu: lokacin ciyarwa da matakin ƙoƙari (ana auna ta hanyar bugun zuciya). Don tabbatar da matuƙar daidaito, muna ba da shawarar yin amfani da madaurin ƙirji na waje don ma'aunin ma'aunin bugun zuciya.

Gina Gidauniyar: Kafa Yankunan Horowa

Lokacin da sabon dan wasa ya shiga cikin shirinmu, mun fara tafiya don ganowa. Makon farko ya ƙunshi ƙwararriyar gwajin gudu - dama a gare mu don fahimtar iyawarku na musamman. Ta hanyar nazarin wannan bayanan, ƙwararrun masu horar da mu suna nuna keɓaɓɓen yankunan horonku. Waɗannan shiyyoyin sun zama ginshiƙan da aka gina tafiyar horon ku, kuma suna taka muhimmiyar rawa wajen zana nasarar ku a nan gaba.

Daidaita Daidaitawa: Gwajin VO2 Max

Ga waɗanda ke ƙoƙarin neman ƙarin gefen, muna ba da zaɓi na gwajin VO2 max da aka gudanar a wani wuri na musamman tare da kayan aikin ci gaba, gami da abin rufe fuska don ma'auni daidai. Wannan bayanan yana aiki azaman kayan aikin tacewa, yana bawa masu horar da mu damar ƙara daidaita sassan horon ku, tabbatar da matakin daidaito wanda ke ba da hanya don ƙware.

Misali Yankunan Horo

A ƙasa zaku iya ganin misalin yanki na horo na masu gudu guda ɗaya, da sakamakon horo ɗaya (nawa ne aka kashe a kowane yanki.

Fasahar Kula da Load ɗin Horon

Bibiyar nauyin horon fasaha ce a kanta, wacce muka ƙware ta hanyar amfani da kayan aikin Trainingpeaks dandamali. Tafiyar ƴan wasan mu tana da ma'ana guda uku masu haɗaka: TSAFIYA, GASKIYA, da SIFFOFI. Waɗannan abubuwan suna aiki azaman kamfas, suna jagorantar mu zuwa ga mafi kyawun aiki.

Ƙirar Ma'auni na Ƙirar Horon: Gudun Makin Damuwar Koyarwa (rTSS)

Kowane zama na gudana yana ba da gudummawa ga nauyin horon ku na zuciya - ƙimar da aka ƙididdige ta tsawon lokacin da ƙarfin zaman. Ana fassara wannan ƙimar zuwa cikin rTSS ɗinku (Makin Makin Ƙwararru na Koyarwa). Ƙwararren ma'auni mai zurfi, rTSS yana yin la'akari da iyakar juriya na musamman, ko kai ƙwararren ɗan wasa ne ko ƙwararren mai son sha'awa. Wannan ƙimar ita ce ƙashin bayan TSAFIYA, GASKIYA, da SIFFOFI—mai triad ɗin da ke tsara tafiyarku.

Formula Bayan rTSS:

  1. Lokacin da aka kashe a horo.
  2. Matsakaicin Matsakaicin Matsayi (NGP): An ƙididdige shi daga bayanan GPS da lissafin mita na hawa a tsaye.
  3. Factor Factor (IF) don rTSS: Tafin ku dangane da saurin gudu na bakin aiki. Wannan ma'aunin ma'auni mai ma'ana a cikin motsa jiki mai ƙarfi, kamar bambancin taki, don tace rTSS.

Chart Performance Peak: Kewayawa Fitness, Gajiya, da Fom

Aboki mai ƙarfi a cikin ƙoƙarinmu na babban aiki shine Chart Performance Chart. An zana ta hanyar wasan kwaikwayo na layi uku-blue don TSAFTA, ruwan hoda don GAJIYA, da kuma rawaya don yanayin hutunku (TSB) - wannan ginshiƙi shine kamfas ɗin ku don samun nasara. Samar da ma'auni mai laushi tsakanin motsa jiki da murmurewa, muna haɓaka lafiyar ku da sarrafa gajiyar da kowane zaman horo ke bayarwa.

Daidaita Tafiya: Tafarki na Musamman don Ƙarfafawa

Kamar yadda kowane dan wasa ya bambanta, haka ma tafiyarsu take. Dabarunmu sun dace da mutum ɗaya, suna niyya takamaiman matakan motsa jiki kafin tsere masu mahimmanci da haɓaka hutu don tabbatar da kololuwar rana a tseren. Wannan hanyar da aka keɓance ta haɗu da kimiyyar nauyin horo tare da fasahar gyare-gyare.

Zane daga Kwarewa

Ƙwararrunmu ba kawai ka'idar ba ce; shi ne ƙarshen shekaru na haɗin gwiwa tare da masu tseren dutse. An gwada dabarun da dabarun da muka yi amfani da su a kan mafi ƙalubalen wurare, suna ba mu haske mara misaltuwa game da abin da ake buƙata don isa koli na aiki.

Kammalawa: Haɓaka yuwuwar ku da Arduua

At Arduua, Mu ne fiye da koci-mu abokan tarayya a cikin tafiya zuwa ga kyau. Ta hanyar ƙware fasahar sarrafa nauyin horo da lokaci, mun himmatu don tabbatar da cewa kun kasance cikin shiri, dacewa, kuma a kololuwar ku a ranar tseren. Kasance tare da mu a kan tafiya mai canzawa inda kimiyya da dabara ke haɗuwa don fitar da haƙƙin ku na gaskiya.

Rungumar tafiya. Runguma Arduua!

Don ƙarin bayani duba Arduua Trail Running Coaching Online >>.

/Katinka Nyberg, CEO Founder

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