Dongosolo la maphunzirowa limaphatikizapo zolimbitsa thupi zonse zofunika kukonzekera mpikisanowu (kuthamanga, mphamvu, kuyenda, etc.), ndipo magawo onse adzawonjezedwa kwa inu. Trainingpeaks akaunti.
Magawo onse othamanga amatengera nthawi yogwiritsidwa ntchito (osati mtunda), komanso momwe zimavutira kwa inu (zoyesedwa ndi kugunda kwa mtima).
Mphamvu zonse, kuyenda ndi magawo otambasula, khalani ndi kufotokozera ndi ulalo wa kanema.
zofunika
Pamafunika wotchi yophunzitsira yogwirizana ndi Trainingpeaks >> app ndi cholumikizira pachifuwa chakunja choyezera kugunda kwa mtima.
Miyezo ya hr ya dzanja siyolondola mokwanira kutsatira dongosololi.
Momwe imamangidwira
Ndondomeko yophunzitsira imachokera pa Arduua njira yophunzitsira, ndipo imapangidwa ndi magawo osiyanasiyana a maphunziro.
General Training Phase, Base Period
- Kusintha kwachilengedwe kwa thupi.
- Gwirani ntchito pazofooka zonse zothamanga (Mukuyenda ndi mphamvu).
- Kusintha kwa thupi / kukonza (maphunziro ndi zakudya).
- General maziko mphamvu.
- Maphunziro a zida zamagulu a phazi.
General Training Phase, Nthawi Yeniyeni
- Maphunziro a mayendedwe (aerobic / anaerobic).
- Maphunziro a VO2 max.
- Kutsika kwamphamvu kwa thupi, CORE, ndi zina zothamanga.
Mpikisano Phase, Pre-Mpikisano
- Kuchuluka kwa mpikisano wamaphunziro ndi kuthamanga.
- Kuphunzitsa zambiri za mpikisano (malo, zakudya, zida).
- Kugwira milingo yamphamvu ndi plyometrics.
Mpikisano gawo, Tapering + Mpikisano
- Sinthani mphamvu ya mawu ndi mphamvu panthawi yojambula.
- Fikirani tsiku la mpikisano ndi chiwongola dzanja, chilimbikitso, mphamvu zonse, milingo komanso thanzi.
- Malangizo a kadyedwe, isanayambe komanso pa nthawi ya mpikisano.
Momwe ntchito
Mumagula pulani pano pawebusayiti, ndipo mudzalandira imelo kuchokera kwa ife ndi malangizo ena.
Chinthu choyamba muyenera kuchita ndi kukhazikitsa ndi Synk yanu Trainingpeaks app, ndi kuwonjezera fernando.armisen@arduua.com (Arduua Head Coach) ngati mphunzitsi wanu.
Pambuyo pake mwawonjezera fernando.armisen@arduua.com monga mphunzitsi wanu, zitenga masiku angapo kuti tiwonjezere mapulani anu Trainingpeaks akaunti.
Services zina
Kuphunzitsa Mwini
Kuphunzitsa Pawekha sikukuphatikizidwa mu pulani iyi, ndipo ngati mukufuna ntchito yamtunduwu, tikukulimbikitsani kuti mulembetse imodzi mwazinthu zathu. Ntchito Zophunzitsa >> m'malo mwake.
Msonkhano Wavidiyo ndi Mphunzitsi
Msonkhano wamakanema sunaphatikizidwe mu dongosololi, koma ndizotheka kugula ndikusungitsa a Msonkhano Wakanema ndi Mphunzitsi >> ngati ntchito yowonjezera, ngati mwagwa ngati mukufunikira kulankhula ndi mphunzitsi.
Mafunso?
Pamafunso aliwonse chonde lemberani katinka.nyberg@arduua.com.
