Cin Duwatsu
Shiga tserenku na farko, ko Skyrace na iya zama gwaninta mai ban sha'awa da canji. Wasanni kamar UTMB World Series, Spartan Trail World Championship, Golden Trail Series ko Skyrunner World Series suna ba da filin ƙalubale tare da tudu mai tsayi da zuriyar fasaha.
Don tabbatar da nasarar tseren, yana da mahimmanci a shirya duka jiki da tunani. A cikin wannan labarin, za mu tattauna abin da za mu yi tsammani daga tseren tsere mai tsauri da kuma ba da jagora kan horo, ƙarfi da motsa jiki, dabarun tsere, shirin abinci, da motsin zuciyar bayan tsere.
Abin da ya sa ran
Gwargwadon tseren hanya suna gabatar da ƙalubale masu ban tsoro, masu buƙatar juriya, juriyar tunani, da ƙwarewar fasaha. Za ku gamu da dogayen tudu, gangaren gangare, wuraren da ba su dace ba, da yanayin yanayi maras tabbas. Kwasa-kwasan sau da yawa sun haɗa da ɗimbin riba mai yawa, gwada lafiyar bugun jini da ƙarfin ƙafarku. Kasance cikin shiri don gajiya, ƙuna, da lokutan da za ku buƙaci tura iyakokin ku duka biyun ta hankali da ta jiki.
Shirin horo
Horo don tseren tseren hanya yana buƙatar ingantaccen ƙoƙari da ingantaccen tsarin horo. Da kyau, ya kamata ku horar da kwanaki biyar zuwa shida a mako, kuna mai da hankali kan haɗakar gudu, horon ƙarfi, da motsa jiki.
A karon farko mai tsere mai nisan mil 100, kyakkyawan tsarin horo zai iya ƙunsar motsa jiki 8-10 a kowane mako (dukakken sa'o'i 8-10), gami da duk gudu, ƙarfi, motsi da kuma lokacin shimfiɗa.
Kyakkyawan ra'ayi kafin farawa tare da horarwa, shine ƙirƙirar a Shirin Shekara tare da matakai daban-daban na horo ciki har da tserenku na kakar wasa.
Sannu a hankali ƙara nisan mil ɗinku na mako-mako, haɗa maimaita tsaunuka, dogon gudu, da zaman horo na baya-baya don kwaikwayi yanayin tsere, gami da kyakkyawan matakin mita a tsaye kowane wata don haɓaka ƙarfin ƙafa da juriya.
Nasihu -Samu tsarin horon da aka riga aka shirya
Tsarin horon tafiyar mil 100 - Mafari
Ƙarfi da Horon Motsi
Don magance wuraren ƙalubale, haɗa da motsa jiki kamar squats, lunges, matakin hawa, da ɗaga maraƙi don ƙarfafa ƙananan jikin ku. Ayyukan motsa jiki, irin su katako da karkatar da Rashanci, za su inganta kwanciyar hankali. Bugu da ƙari, ba da fifikon motsa jiki don haɓaka sassauci da hana raunin da ya faru, mai da hankali kan wurare kamar kwatangwalo, idon kafa, da kafadu.
Kafin farawa tare da horarwar ku, kyakkyawan ra'ayi shine yin wasu gwaje-gwaje, don tabbatar da cewa kuna cikin daidaitattun motsi, kwanciyar hankali, daidaito da ƙarfi.
A cikin wannan labarin za ku sami bayani da umarni don yin Arduua Gwaje-gwaje don Gudun Trail, Skyrunning da Ultra-trail.
Tips - Ƙarfafa horo
Ƙarfafa Ƙarfafawa tare da TRX yana da amfani musamman ga masu gudu, kamar yadda zai iya taimakawa wajen rage haɗarin rauni a cikin 'yan wasa masu juriya ta hanyar gyara rashin daidaituwa a gefen hagu da dama, wanda zai iya haifar da rashin ƙarfi da rauni a tsawon lokaci. A cikin wannan labarin za ku iya duba wasu cikakken jiki daban-daban Shirye-shiryen horo na TRX.
Tips - Horon motsi
Dangantakar da ke cikin sassaucin dan wasan da kuma hadarin raunin da ya faru shine wani abu da za ku yi la'akari da shi koyaushe. A cikin wannan labarin za ku iya duba wasu daban-daban Ayyukan motsa jiki don masu tseren Trail.
Lokacin Lokaci
Wannan tambaya ce mai wahala, kuma tabbas ya dogara da yanayin jikin ku, inda kuka fara da tsawon tseren.
Amma gabaɗaya za mu ce, fara horo aƙalla watanni shida kafin tseren don ba da isasshen lokaci don ci gaba da daidaitawa. Sannu a hankali ƙara ƙarfin horo da tsawon lokaci, haɗa lokutan taper a cikin makonnin ƙarshe don ba da damar jikin ku ya murmure da kololuwar ranar tsere.
Dabarun tsere da Tsarin Abinci
Ƙirƙirar dabarun tsere bisa nazarin kwas da ƙarfin mutum. Rarraba tseren zuwa sassa, sarrafa matakan ƙoƙarin ku, kuma ku kasance cikin kuzari da ɗimuwa cikin ko'ina. Gwaji tare da abinci mai gina jiki yayin horo don sanin abin da ya fi dacewa da ku. Nufin daidaitaccen abinci tare da carbohydrates, sunadarai, da mai mai lafiya. A ranar tseren, cinye abinci mai narkewa cikin sauƙi kuma ku kula da ruwa don kiyaye matakan kuzarinku.
A cikin wannan labarin za ku sami jagora kan yadda ake rikewa Abincin abinci kafin, lokacin da kuma bayan tsere.
Ƙaunar Bayan Race
Kammala tseren ultra-trail nasara ce da za ta iya haifar da motsin rai. Kuna iya fuskantar cakuda gajiya, jin daɗi, da zurfin fahimtar ci gaba. Bada lokaci don murmurewa jiki da tunani, rungumar hutawa, shakatawa, da motsa jiki mai laushi kafin yin la'akari da tseren ku na gaba.
Kammalawa
Shiri don tseren ultra-trail na farko tafiya ce mai ban mamaki na haɓakar jiki da ta hankali. Tare da ingantaccen horo, ƙarfi da motsa jiki na motsi, dabarun tsere, da shirin abinci, zaku iya cin nasara kan tsaunuka kuma ku sami nasara. Rungumi ƙalubalen, ɗanɗanon gwaninta, kuma ku ji daɗin motsin zuciyar da ke jiran ku bayan haye wannan layin gamawa.
Nemo shirin Horon da ke gudana na Trail
Nemo shirin horar da Trail don dacewa da bukatun ku, matakin dacewanku, nesa, buri, tsawon lokaci da kasafin kuɗi. Arduua yana ba da horo na kai tsaye akan layi, tsare-tsaren horo na mutum ɗaya, takamaiman tsare-tsaren horo na tsere, da tsare-tsaren horo na gabaɗaya (kasafin kuɗi), don nisan 5k - 170k, waɗanda ƙwararrun masu horar da sawu suka rubuta. Arduua. Kara karantawa a cikin wannan labarin yadda ake Nemo shirin Horon da ke gudana na Trail.
Sa'a tare da horarwar ku, kuma don Allah a tuntube ni don kowace tambaya.
/Katinka Nyberg, Shugaba / Wanda ya kafa Arduua