Arduua mayeso a Trail akuthamanga, Skyrunning ndi Ultra-trail
Timakhulupirira kwathunthu kuti kukonza chinthu, choyamba muyenera kuchiyeza ndi kudziwa komwe chikuyambira. Mu pulogalamu yathu ya Online Coaching, nthawi zonse timayesa mayeso ena pa othamanga kuti tiwonetsetse kuti muli mumayendedwe oyenera, okhazikika, okhazikika komanso amphamvu.
Mayesowa adzatipatsa chidziwitso chatsatanetsatane cha kuyenda, kusanja komanso mphamvu kuti tiphunzitsidwe pamaphunziro anu kuti mupange mikhalidwe yabwino kwambiri yoyendetsera bwino.
Kuchokera m'masomphenya a 360º a wothamanga, tikhoza kukhazikitsa ndondomeko yophunzitsira yomwe imatilola kupititsa patsogolo luso lawo lonse ndikugwira ntchito makamaka pa luso ndi luso la ntchito zawo.
Pamapeto pa nkhaniyi mukhoza kupeza kanema kuti mwachidule mayesero.
Kufunika kwa kuyenda
Ubale mu kusinthasintha kwa wothamanga ndi chiopsezo cha kuvulala ndi chinthu chomwe inu monga mphunzitsi muyenera kuganizira nthawi zonse.
Ngakhale kuti m'mabuku a sayansi pali zotsatira zotsutsana m'maphunziro ambiri omwe amatsimikizira kuti kusinthasintha kwakukulu sikumapereka chiopsezo chochepa cha kuvulala, palinso maphunziro omwe amanena kuti wothamanga ayenera kupereka zofunikira zochepa za kusinthasintha kuti akhale mkati mwa malo otetezeka oyenda.
Miyezo yambiri ya minofu yomwe Fernando adapanga chaka chatha kwa othamanga omwe adabwera ndi kuvulala, nthawi zina osatha, adawonetsa minofu yofunikira yokhala ndi zovuta kwambiri, zomwe zinali m'magulu ena ofunikira kuti azithamanga, kunja kwa malo otetezeka. Zofupikitsa zomwe zimapanga kusuntha komwe kunalemetsa minofu yake ndi malipiro osafunika. Pamapeto pake iwo anali othamanga omwe anali ndi zofooka ndipo zomwe zinawonetsa kusakwanira kothamanga mu magawo ake onse.
Mwachiwonekere, othamangawa amafunikira kutambasula, osati kuti athe kusinthasintha komanso kusunga kamodzi atapeza phindu.
Kusuntha kofunikira Skyrunning
Kuyenda kumafunikanso kutengera masewera omwe mumachita. Kuyenda kovomerezeka kwa Skyrunner kuyenera kukhala kotero kuti kumalola Skyrunner kupezerapo mwayi pamakona abwino kwambiri akuthamanga pamitundu yonse yamapiri. Choncho, timayesetsa kuti tiyambe kuyendetsa bwino momwe tingathere komanso kuti tigwire ntchito mwachilengedwe, zomwe zimachepetsanso chiopsezo chovulala.
Skyrunner wathunthu ayenera kuyenda mokwanira m'magulu angapo a minofu ndipo ayenera, mwachitsanzo, athe:
- Yamwani ndi kubweza malo osagwirizana pakuthamanga.
- Kutha kudutsa zopinga zapansi bwino popanda kukweza pakati pa mphamvu yokoka mopanda chifukwa.
- Kuyenda kumafunika pokwera ndi kutsika kuthamanga.
- Khalani ndi kuyenda kokwanira panthawi yonseyi, kotero kuti kuuma kulikonse sikumayambitsa katundu / kuwonongeka kosafunikira pa malo owonekera ndipo potero kumawonjezera chiopsezo cha kuvulala.
Mukapanga mayeso, chonde yesani kujambula kanema wa mayeso onse a tye. Onetsetsani kuti vidiyoyi ili ndi thupi lonse, ndipo yesetsani kuonetsa maganizo amodzimodzi m’vidiyoyi ngati mmene timakambilana pa ciyeso ciliconse.
Mayeso oyenda
Mayeso akuyenda kwa Ankle
Chifukwa chiyani kuli kofunikira pakuthamanga kukhala oyenda mderali?
Ngati mulibe kusuntha kokwanira mu bondo lanu (makamaka kupindika kwa dorsal), mutha kukhala ndi mavuto azaumoyo okhudzana ndi fasciitis plantar, katchulidwe kopitilira muyeso komanso malire pakutera kwanu komanso kukakamiza. Kuphatikiza apo, zitha kukhudza kuchita masewera olimbitsa thupi mwachizolowezi monga squats.
Kodi kuyenda kokwanira ndi chiyani?
Ndikofunika kuti bondo lipitirire osachepera 10 cm kutsogolo kwa zala popanda kukweza chidendene chanu. Ndikofunikiranso kukhala ndi madigiri akuyenda ofanana mu akakolo onse.
Ndipanga bwanji mayeso?
Kupumula pansi pa bondo limodzi ndi phazi lina kutsogolo. Kutsogolo kwa khoma, opanda nsapato.
Yesetsani kukhudza khoma ndi gawo lakutsogolo la bondo lanu popanda kukweza chidendene chanu kuchokera pansi. Kumbukirani kuti mfundo yofunika kwambiri ya mayeso sikukweza chidendene chanu pansi pamene mukugwira khoma ndi bondo lanu.
Kenako, yesani mtunda pakati pa chala chanu mpaka khoma.
Chitani izi ndi miyendo yonse.
Jambulani kanema kapena kujambula chithunzi kuchokera kumwendo uliwonse. Chitani moyang'ana m'mbali kuphatikiza chala chala, bondo pakhoma ndi tepi yoyezera.
Mulingo wovomerezeka ndikuti muli ndi osachepera 10 cm pakati pa chala ndi khoma.
Mayeso akuyenda kwa Ankle
Kodi muli ndi ma centimita angati pakati pa bondo ndi chala?
Mayeso a malo a squat
Kodi mungachite izi opanda nsapato?
Ndipanga bwanji mayeso?
Squat malo opanda nsapato.
Yesetsani kutsika momwe mungathere, pokumbukira kuti simungathe kukweza chidendene chanu kuchokera pansi.
Jambulani kanema kapena jambulani chithunzi chakutsogolo komanso chakumbuyo.
Thomas mayeso owonjezera chiuno
Chifukwa chiyani kuli kofunikira pakuthamanga kukhala oyenda mderali?
Ndikofunikira kupeza njira yoyendetsera bwino ndi ma angles oyenda bwino m'chiuno.
Kodi kuyenda kokwanira ndi chiyani?
Mayesowa amagwiritsidwa ntchito kuti aone ngati tili ndi zofupikitsa za minofu zomwe zingakhudze kuyenda koyenera kwa ntchafu kutsogolo. Timayang'ana minofu ya rectus femoral ndi psoas iliaco.
Ndipanga bwanji mayeso?
Gona mmwamba m'mphepete mwa benchi ndi miyendo ikulendewera. Kubadwa kwa glutes kuyenera kukhala pamphepete mwa benchi.
Tsopano, mothandizidwa ndi manja anu kwezani mwendo umodzi ndikuyandikira bondo pachifuwa chanu.
Chitani mbali zonse ndi miyendo yonse.
Jambulani kanema o Jambulani chithunzi chakumbuyo komanso kutsogolo kwa phazi la mwendo wotalikirapo. Dziwani kuti ndikofunikira kuti mwendo wonse wotambasulidwa kuchokera kumapazi mpaka m'chiuno, uyenera kuwoneka pa chithunzi kapena kanema. Kanema ayenera kukhala ndi miyendo yonse.
Thomas mayeso owonjezera chiuno
Kodi mungachite izi ngati chithunzi 1?
Mayeso okweza mwendo (Hamstrings)
Chifukwa chiyani kuli kofunikira pakuthamanga kukhala oyenda mderali?
Kuyenda kocheperako pano ndi kogwirizana ndi kuvulala kwina komwe kumachitika chifukwa cha katundu wolemera kwambiri wothandizidwa ndi bondo, komanso ululu wam'chiuno.
Kodi kuyenda kokwanira ndi chiyani?
Miyezo yolozera ili pakati pa 71 ndi 91 madigiri.
Ndipanga bwanji mayeso?
Kugona moyang'anizana, kwezani mwendo wanu ndikuwukankhira momwe mungathere kuti mwendo wanu ukhale wowongoka monga momwe zasonyezedwera pachithunzichi.
Yesetsani kuti musakweze glutes kuchokera pansi ndikugwira bondo lanu motalikira.
Jambulani kanema o kujambula chithunzi (pamenepa phazi lili pamalo apamwamba), poyang'ana kutsogolo kwa miyendo yonse.
Ngati mutakweza mwendo wanu popanda thandizo. Kodi muli ndi madigiri angati?
Mayeso a Nachlas (Quadriceps)
Chifukwa chiyani kuli kofunikira pakuthamanga kukhala oyenda mderali?
Ndikofunikira kupeza njira yoyendetsera bwino ya mwendo wosathandizira pamayendedwe ake.
Kodi kuyenda kokwanira ndi chiyani?
Kuti mufike pakuyenda bwino, muyenera kukhudza glutes ndi chidendene chanu monga momwe chithunzichi chikusonyezera.
Kodi mungathe kuchita chidendene chokhudza glutes?
Ndipanga bwanji mayeso?
Gona pansi ndikungopinda mwendo wanu ndikuyesera kuyandikira chidendene chanu ku glutes pafupi momwe mungathere ndikugwira bondo ndi dzanja lomwelo ngati mwendo.
Bwerezani ndi mwendo wina.
Jambulani kanema o Jambulani chithunzi chakumbuyo cha miyendo yonse iwiri. Phatikizanipo ndemanga ngati mukumva kupweteka kumbuyo kapena m'chiuno chakutsogolo.
Mayesero okhazikika ndi oyenerera
Chifukwa chiyani kuli kofunikira pakuthamanga kukhala oyenda mderali?
M'mayesero amtunduwu, tikufuna kuyang'ana kukhazikika kwa mawondo pamene tikuchita zosiyana ndi mwendo umodzi wothandizira thupi (khalidwe lachilengedwe pamene likuthamanga).
Kodi kukhazikika/kuyenda kokwanira ndi chiyani?
Kulephera kwa mawondo kukhoza kukhala ndi vuto la kuvulala monga zovuta zamagulu a iliotibial, patellas tendonitis kapena patellofemoral syndrome. Pazochita izi kapena mayeso, chofunikira kwambiri ndikusapeza phindu. Ndemanga yofunika kwambiri ndi momwe mayendedwe anu amayendera komanso momwe mumapitirizira kuyesedwa.
M'mitundu iyi yoyeserera, tiyenera kuyang'ana momwe amachitira muzochita zosiyanasiyana za unipodal. Kuyesa ngati kupha mapapu, kukhudza pansi ndi….. kapena kuyesa kwa Ybalance,… ndizogwiritsidwa ntchito pamalingaliro awa.
Ndipanga bwanji mayeso?
Pali mayesero ambiri osiyanasiyana kuti muwone momwe kayendedwe kanu kakuyendera ndi mwendo umodzi wothandizira. Zomwe ndimagwiritsa ntchito nthawi zambiri ndi othamanga anga ndi mayeso a Y-balance, kukhudza pansi ndi dzanja lotsutsana ndi mwendo, kapena kupha mapapu. Zochita izi ndizokwaniranso kuphunzitsa luso lolinganiza. Chinthu chofunika kwambiri paulendo ndi skyrunning.
Kukhudza pansi ndi kuyesa dzanja losiyana
Kodi mungatani popanda kugwedezeka?
Ndipanga bwanji mayeso?
Yambirani pamalo oyimirira.
Chitani chiuno cha mwendo umodzi, kutsitsa chifuwa (kusunga msana wowongoka popanda kuugwedeza), ndikusiya mwendo winawo ukugwirizana ndi thunthu.
Panthawi imodzimodziyo, timatambasula mkono womwewo wa mwendo wokwezeka, kuyesera kukhudza pansi ndi zala zathu.
Kumbukirani kuti chofunika kwambiri pa mayesowa ndi chakuti kulemera kwa thupi lonse kumagwera pa mwendo wopindika.
Yesani kukhala motere kwa masekondi asanu osagwedezeka.
Bwerezani ndi mwendo wina.
Jambulani kanema wowonera kutsogolo kwa miyendo yonse.
Kukhazikika ndi kulinganiza mayeso a bondo-hip-ankle
Kodi mungatani popanda kugwedezeka?
Ndipanga bwanji mayeso?
Kuyambira poyimirira.
Pindani bondo limodzi kutsitsa thupi ndikusunga msana mowongoka popanda kulipiringiza.
Pamene, kutambasula mwendo wina patsogolo pathu, kuyesera kubweretsa chala chachikulu cha mwendo umenewo momwe tingathere.
Yesani kukhala motere kwa masekondi asanu osagwedezeka.
Kumbukirani kuti chofunika kwambiri pa mayesowa ndi chakuti kulemera kwa thupi lonse kumagwera pa mwendo wopindika.
Bwerezani ndi mwendo wina.
Jambulani kanema kutsogolo ndi miyendo yonse.
Mayeso a Y-balance
Kodi mungatani popanda kugwedezeka?
Ndipanga bwanji mayeso?
Kuyambira poyimirira.
Pindani bondo limodzi kutsitsa thupi ndikupendekera pachifuwa kutsogolo, ndikusunga msana mowongoka popanda kumiza.
1.- Pamene, kutambasula mwendo wina kumbuyo kwa ife, kuyesera kubweretsa chala chachikulu cha mwendo momwe mungathere kuwoloka mwendo uwu kumbuyo kwa wothandizira.
Yesani kukhala motere kwa masekondi asanu osagwedezeka.
2.- Bwerezaninso. Koma nthawi ino kutambasula mwendo wina kumbuyo kwa ife, kuyesera kubweretsa chala chachikulu mwendo momwe tingathere popanda kuwoloka mwendo uwu kumbuyo kwa wothandizira.
Yesani kukhala motere kwa masekondi asanu osagwedezeka.
Kumbukirani kuti chofunika kwambiri pa mayesowa ndi chakuti kulemera kwa thupi lonse kumagwera pa mwendo wopindika.
Bwerezani ndi mwendo wina.
Jambulani kanema kutsogolo ndi miyendo yonse ikuchita mfundo 1 ndi 2.
Kodi mungatani popanda kugwedezeka?
Mayeso a mwendo umodzi
Kodi mungasunge malowa ngati chithunzi 11 ndi mapazi onse> masekondi 30?
Ndipo ndi maso otsekedwa?
Ndipanga bwanji mayeso?
1.- Maso otseguka.
Imani ndi maso otseguka, kuyang'ana kutsogolo ndi manja anu m'chiuno.
Kwezani bondo limodzi mpaka kutalika kwa chiuno ndikuligwira pamenepo kwa masekondi 30.
Chitaninso ndi mwendo wina.
Jambulani kanema kutsogolo ndi miyendo yonse.
Chonde dziwani kuti mutu uyeneranso kuwonekera muvidiyoyi.
2.- Maso adatsekedwa.
Imani ndi maso otsekedwa, kuyang'ana kutsogolo ndi manja anu m'chiuno.
Kwezani bondo limodzi mpaka kutalika kwa chiuno ndikuligwira pamenepo kwa masekondi 30.
Chitaninso ndi mwendo wina.
Jambulani kanema kutsogolo ndi miyendo yonse.
Chonde dziwani kuti mutu uyeneranso kuwonekera muvidiyoyi.
Mayesero a mphamvu
Kuyesa kwapulanga kutsogolo
Ndi masekondi angati omwe mungathe kusunga malowo popanda kugwedezeka?
Ndipanga bwanji mayeso?
Ndi masekondi angati omwe mungathe kusunga malowo popanda kugwedezeka?
Jambulani kanema m'mawonekedwe am'mbali.
Lateral plannk test
Ndi masekondi angati omwe mungathe kusunga malowo popanda kugwedezeka?
Ndipanga bwanji mayeso?
Ndi masekondi angati omwe mungathe kusunga malowo popanda kugwedezeka?
Jambulani kanema m'mbali zonse ziwiri.
Kuyesa kwamphamvu kwa Glutes
Ndipanga bwanji mayeso?
Kugona chafufumimba, kwezani chiuno momwe mungathere.
Wonjezerani mwendo umodzi mu mzere ndi thunthu, kusunga chiuno chokwera momwe mungathere ndi mwendo wopindika.
Gwirani malo kwa masekondi 15-20.
Ndemanga ngati mukumva kupweteka kumbuyo kwanu, kapena pansi pa glutes kapena hamstrings.
Bwerezani ndi mwendo wina.
Jambulani kanema m'mbali mwa mwendo uliwonse.
Kuyenda mapapu kuyesa
Kodi mungatani popanda kugwedezeka?
Ndipanga bwanji mayeso?
Yendani ndi mayendedwe aatali, kutsitsa m'chiuno mpaka mwendo wakutsogolo upange ngodya ya 90º pakati pa tibia ndi femur.
Yesani kupondaponda katatu kapena kanayi pa mwendo uliwonse.
Jambulani vidiyo yowonera kutsogolo yomwe imaphatikizapo maulendo opita ku kamera ndikubwerera komwe kumayambira.
Mayeso a squat high jump
Kodi mungayambe pamalo opindika mawondo, kusunga malo osasunthika masekondi a 3 musanadumphe pamwamba momwe mungathere ndi manja m'chiuno?
Ndipanga bwanji mayeso?
Malo okhala ndi mawondo opindika, mapazi otambasuka pang'ono kusiyana ndi m'lifupi mwake m'chiuno ndi manja ali m'chiuno.
Sungani malowo kwa masekondi a 3 musanadumphe ndikuyesa kufikira mutu wanu mokwera momwe mungathere.
Jambulani kanema wakutsogolo.
Counter movement jump test
Kodi mungathe kusuntha mofanana ndi kuyesa kulumpha kwa squat, koma kuyamba kuyimirira ndikuchita masewera olimbitsa thupi kuti mutenge mphamvu ndikudumpha pamwamba?
Ndipanga bwanji mayeso?
Poyimirira.
Yesetsani kudumpha momwe mungathere, kubweretsa mutu wanu pamwamba momwe mungathere, kudutsa malo a squat kuchokera ku mayesero apitalo.
Jambulani kanema wakutsogolo.
Kuyesa mphamvu za squat
Kodi mungaleme bwanji 10 squats popanda kutopa kwambiri? (mu ma kg owonjezera)? (Sonyezani katundu amene munganyamule mobwerezabwereza 3 kapena 4). Mutha kusiya mayesowa kumapeto kwa mayeso oyambira kuti mupewe kutopa musanayambe kudumpha.
Ndipanga bwanji mayeso?
Kodi mungaleme bwanji 10 squats osatopa kwambiri? (mu ma kg owonjezera)? (Sonyezani katundu amene munganyamule mobwerezabwereza 3 kapena 4).
Siyani mayesowa kumapeto kwa mayeso oyambira kuti mupewe kutopa musanayambe kudumpha.
Ndemanga za katundu omwe mwakwanitsa kusuntha mu kg.
Jambulani kanema wakutsogolo.
Mayesero onse oyambira muvidiyo imodzi
Kufupikitsa kwina kwa minofu kapena kufooka
Ngati mukudziwa za kufupikitsa kwina kulikonse kwa minofu kapena kufooka kwamphamvu, ndithudi tiyenera kuganiziranso.
Momwe mungayesere
Mumayesa zonse zomwe zafotokozedwa pamwambapa ndi videocam nokha ndikuyankha mafunso onse ndikutumiza kwanu Skyrunning Coach kuti aunike. Ngati mulibe mphunzitsi, tidzakhala okondwa kukuthandizani!
Tiyeni tikuthandizeni ndi maphunziro anu
Ngati mukufuna thandizo lililonse ndi maphunziro anu kapena muli ndi mafunso, chonde onani Arduua Mapulani a Maphunziro a Paintaneti, kapena kutumiza imelo ku katinka.nyberg@arduua.com.
Masamba othandizira
Momwe mungachitire: kulunzanitsa Trainingpeaks
Momwe mungagwiritsire ntchito: Trainingpeaks ndi mphunzitsi wanu