Jagoran Yankunan Kiwon Zuciya don Horar da Marathon Ultra
Horowa a wurare daban-daban na bugun zuciya yana da mahimmanci don shirye-shiryen marathon mai tsananin sawu kamar yadda yake taimakawa haɓaka ƙarfin motsa jiki, jimiri, da aikin gabaɗaya. Ga wasu ƙarin bayanai don tallafawa mahimmancin horo a yankuna daban-daban:
Fahimtar Yankunan Yawan Zuciya
- Yanki 0: Ana kiran wannan yanki da yankin Ultra kuma yana wakiltar ayyuka masu sauƙi, kamar tafiya ko gudu a hankali (ga waɗanda aka horar da su sosai).
- Yanki 1: Har ila yau, an san shi da yankin farfadowa, wannan yanki yana da aikin haske inda za ku iya kula da tattaunawa cikin sauƙi, kamar gudu a hankali.
- Yanki 2: Ana kiran wannan yanki a matsayin yankin motsa jiki ko horo mai sauƙi. A nan ne za ku iya ci gaba da aiki na dogon lokaci, gina jimiri da haɓaka ƙarfin motsa jiki.
- Yanki 3: Wanda aka sani da yankin ɗan lokaci. Wannan yanki shine inda kuka fara jin ƙalubale amma kuna iya ɗaukar tsayin daka.
- Yanki 4: Wannan yanki, wanda aka sani da yankin kofa, yana wakiltar ƙoƙari mai ƙarfi, inda kuke aiki kusa da iyakar bugun zuciyar ku.
- Yanki 5: Yankin anaerobic ko jan layi shine inda kake aiki a iyakar ƙoƙari kuma kawai zai iya ɗaukar aiki don ɗan gajeren fashe.
Amfanin Horowa a Ƙananan Yankuna
- Yana Inganta Tushen Aerobic: Horarwa a cikin ƙananan ƙananan ƙananan ƙwayar zuciya (0, 1, da 2) yana taimakawa wajen haɓaka tushe mai ƙarfi na aerobic, wanda ke da mahimmanci ga al'amuran juriya kamar ultra marathon.
- Yana Qara Kona Fat: Horar da ƙarancin ƙarfi yana ƙarfafa jiki don yin amfani da mai azaman tushen mai na farko, inganta haɓakar mai da kuma adana shagunan glycogen don ƙarin ƙoƙari.
- Yana Rage Haɗarin Ƙarfafawa: Horowa a ƙananan ƙarfi yana ba da damar samun isassun murmurewa kuma yana rage haɗarin ƙonawa ko rashin ƙarfi.
Muhimmancin Horon Ƙarfin Ƙarfi
- Yana Haɓaka Gudu da Ƙarfi: Yayin da yawancin horarwar ku don matsananciyar marathon za su mai da hankali kan juriya, haɗa tazara mai ƙarfi a cikin Yanki na 5 na iya taimakawa haɓaka saurin gudu, ƙarfi, da ƙarfin anaerobic.
- Yana haɓaka VO2 Max: Horarwa a mafi girman ƙoƙari yana ƙarfafa daidaitawa a cikin tsarin zuciya da jijiyoyin jini, yana haifar da haɓakawa a cikin VO2 max, wanda ke da mahimmanci ga aikin aerobic.
Daidaita Horon Yanki
Yana da mahimmanci don daidaita ma'auni tsakanin horarwa a cikin ƙananan, matsakaici, da yankuna masu ƙarfi don ƙara yawan dacewa da aiki gabaɗaya. ArduuaTsare-tsaren horon marathon ultra sun haɗa da lokaci-lokaci, inda nau'ikan horo daban-daban ke mai da hankali kan takamaiman yankuna, don haɓaka daidaitawa da ci gaba.
Ta hanyar haɗa horo a duk yankuna masu bugun zuciya, zaku haɓaka ingantaccen bayanin lafiyar jiki, haɓaka aikin ku, da shirya jikinku don buƙatun tseren tseren marathon.
Shiga ciki Arduua Coaching!
Idan kuna sha'awar Arduua Coaching or Arduua Shirye-shiryen Horarwa da neman taimako tare da horarwa, da fatan za a ziyarci mu shashen yanar gizo don ƙarin bayani. Don kowace tambaya ko tambayoyi, jin daɗin tuntuɓar Katinka Nyberg a katinka.nyberg@arduua.com.