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Tufafi & Kayan aiki
Shirye-shiryen Horarwa

20k Trail guje tsarin horo - Gasa

€50 - €75 hada da vAT

Tsarin horon da aka sadaukar na 20k, wanda aka keɓance don buƙatu na musamman na mai tseren hanya, wanda ƙwararrun masu tafiyar da sawu suka rubuta daga Arduua.

Ƙwarewa / Mataki: m

Makonni: 12-32

Ayyuka / mako: 8-10

Awanni / mako: 8-12

Ayyukan motsa jiki sun haɗa da: Gudu, Ƙarfi, Motsi, Miƙewa

Daidaita tsawon lokacin shirin da kwanan watan tsere: An cire shi

Mutum na shirin: An cire shi

Koyarwa na sirri: An cire shi

Sunny

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Ƙari game da tsarin horo na 20k Trail Gudun - Gasa

Bayanin Tsari

Tsarin horon da aka sadaukar na 20k, wanda aka keɓance don buƙatu na musamman na mai tseren hanya, wanda ƙwararrun masu tafiyar da sawu suka rubuta daga Arduua.

Mafi kyau ga 'yan wasa tare da shekaru 4+ na horo na kwarewa don wannan taron. Burin ku na iya zama lashe rukunin shekarun ku kuma ku tsaya kan mumbari.

Shirin horarwa ya haɗa da duk ayyukan motsa jiki da suka wajaba don shirya don wannan tseren (gudu, ƙarfi, motsi, shimfiɗa, da sauransu), kuma za a ƙara duk zaman zuwa ga ku. Trainingpeaks asusu. Lura cewa duk lokutan gudana sun dogara ne akan lokacin da aka kashe (maimakon nisa), kuma ana auna ƙarfin ta hanyar bugun zuciya.

Duk lokutan gudana sun dogara ne akan lokacin da aka kashe (maimakon nisa), da kuma yadda yake da wuya a gare ku (auna ta hanyar bugun zuciya).

Duk ƙarfi, motsi da zaman shimfiɗa, suna da kwatance da hanyar haɗi zuwa bidiyo.

bukatun

Yana buƙatar agogon horo da ya dace da Trainingpeaks >> app da ma'aunin kirji na waje don ma'aunin bugun jini.

Ma'aunin sa'a na wuyan hannu bai isa ba don bin wannan shirin.

Yadda aka gina shi

Tsarin horo ya dogara ne akan Arduua tsarin horarwa, kuma an gina shi ta hanyoyi daban-daban na horo.

Matakin Horarwa Gabaɗaya, Lokacin Tushen

  • Gabaɗaya haɓaka yanayin yanayin jiki.
  • Yi aiki akan raunin gudu gaba ɗaya (A cikin motsi da ƙarfi).
  • Abubuwan da ke tattare da jiki / haɓakawa (horo da abinci mai gina jiki).
  • Ƙarfin tushe na gaba ɗaya.
  • Horar da tsarin ƙafar ƙafar ƙafa.


Matakin Horon Gabaɗaya, Takamaiman Lokaci 

  • Horar da ƙofa (aerobic / anaerobic).
  • Horar da VO2 max.
  • Ƙarfin ƙananan jiki, ƙarfin asali, da ƙayyadaddun gudu.


Matakin Gasa, Gabatar Gasa 

  • Ƙarfin gasar horarwa da taki.
  • Horar da wasu cikakkun bayanai na gasar (kasa, abinci mai gina jiki, kayan aiki).
  • Rike matakan ƙarfi da plyometrics.


Matakin Gasa, Tapering + Gasar

  • Daidaita ƙara da ƙarfi yayin tapering.
  • Isa ranar tsere tare da kololuwar dacewa, kuzari, cikakken kuzari, matakai da yanayin lafiya.
  • Jagoran abinci mai gina jiki, kafin da lokacin tsere.

Yadda yake aiki

Kuna siyan shirin a nan a cikin shagon yanar gizon, kuma zaku karɓi imel daga gare mu tare da ƙarin umarni.

Abu na farko da kuke buƙatar yi shine shigar da Daidaita ku Trainingpeaks app, kuma ƙara fernando.armisen@arduua.com (Arduua Head Coach) a matsayin kocin ku.

Bayan haka kun ƙara fernando.armisen@arduua.com a matsayin kocin ku, zai ɗauki kwanaki biyu kafin mu ƙara shirin ku a cikin ku Trainingpeaks asusu.

ƙarin Services

Koyarwa na sirri

Ba a haɗa Koyarwar Keɓaɓɓu a cikin wannan shirin ba, kuma idan kuna neman irin wannan sabis ɗin, muna ba ku shawarar yin rajista don ɗaya daga cikin mu. Ayyukan Koyawa >> maimakon.

Taron Bidiyo Tare da Koci

Taron Bidiyo tare da Koci ba a haɗa shi cikin wannan shirin ba, amma koyaushe yana yiwuwa a saya da yin littafin Taron Bidiyo tare da Koci >> a matsayin ƙarin sabis, idan kuna jin kuna buƙatar yin magana da kocin ku.

Tambayoyi?

Idan kuna da wasu tambayoyi, tuntuɓi katinka.nyberg@arduua.com.