Shirin horarwa ya haɗa da duk ayyukan motsa jiki dole ne a shirya don wannan tseren (gudu, ƙarfi, shimfiɗa motsi da sauransu), kuma za a ƙara duk zaman zuwa ga ku. Trainingpeaks asusu.
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.
Keɓaɓɓe Gareku
Muna so mu tallafa muku don cimma burin ku, don fifita kanku da samun mafi kyawun ranarku a ranar tsere.
Wannan shirin horon ya keɓanta muku, kuma kocinku yana gina tsarin ku bisa burin ku, na kanku da alƙawuran aiki da tarihin tafiyarku.
Don tabbatar da cewa mun gina mafi kyawun tsarin horo a gare ku dole ne mu sami zurfin ilimin ku, tarihin tafiyarku da yanayin jikin ku. Wannan zai haɗa da likitan ku da kowane tarihin rauni, samun lokacin ku, kayan aikin horo da wuraren da ake daku don horarwa. Muna yin haka ta hanyar jerin tattaunawa, tambayoyin tambayoyi da gwaje-gwaje. Gwaje-gwajen sun haɗa da gwaje-gwajen gudu na jiki da gwajin farko don motsi, ƙarfi, kwanciyar hankali da daidaito.
Yi amfani da bayanan da aka tattara ta hanyar mu Arduua Gwaji don Skyrunning a matsayin wani bangare na Build Your Plan lokaci, za mu iya ƙayyade matakin motsa jiki na tushe, da matakan motsi / ƙarfin ƙarfi don ƙirƙirar tsarin horo wanda ya dace da ku 100%.
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 (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.
- Daidaita volyme horo zuwa burin da kuma tarihin 'yan wasa.
- Ƙarfin ƙananan jiki, CORE, da ƙayyadaddun ƙayyadaddun aiki.
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 anan 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 yi haka kuna buƙatar cika naku Sanarwar Lafiya.
Bayan haka kun ƙara fernando.armisen@arduua.com a matsayin kocin ku, kuma ya cika sanarwar lafiyar ku zai ɗauki mako guda don ƙirƙirar shirin ku, kuma mu ƙara shi a cikin ku. Trainingpeaks lissafi.
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
Ba a haɗa taron bidiyo a cikin wannan shirin ba, amma koyaushe yana yiwuwa a saya da yin littafin a Taron Bidiyo tare da Koci >> a matsayin ƙarin sabis, idan kun faɗi kamar kuna buƙatar yin magana da koci.
Tambayoyi?
Don kowace tambaya, da fatan za a tuntuɓi katinka.nyberg@arduua.com.
