25 January 2023

Mokhoa oa ho koetlisa Skyrunning?

Koetliso bakeng sa Skyrunning e hloka motsoako oa ho itokisa 'meleng le kelellong, kaha papali e kenyelletsa ho matha libakeng tse phephetsang, tse phahameng tse lithaba. Malebela ke ana a tla u thusa ho itokisetsa ketsahalo ea hau ea pele ea skyrunning:

1. Theha mamello ea hau: Peiso ea ho matha e ka ba nako e telele le e boima 'meleng, kahoo ho bohlokoa ho matlafatsa mamello ea hau ka ho matha kamehla le boikoetliso bo bong ba pelo. Kenyelletsa ho matha nako e telele, ho ikoetlisa leralleng, le tsela e kenang thupelong ea hau ho aha matla le matla.
2. Matlafatsa maoto a hau: Skyrunning e kenyelletsa ho hloa le ho theoha ho hongata, kahoo ke habohlokoa ho matlafatsa maoto a hao ho itokisetsa litlhoko tsa papali. Kenyelletsa boikoetliso bo kang squats, matšoafo, le mehato ea ho nyoloha, le matla a sa tloaelehang kemisong ea hau ea boikoetliso ho aha matla le matla.
3. Ntlafatsa kelello ea hau e thata: Ho fofa moeeng ho ka ba thata kelellong, kaha sebaka seo hangata se thata 'me bophahamo ba sona bo ka tšosa. Ho itokisa, itloaetse mekhoa ea ho itlhahloba le ho bua ka mokhoa o nepahetseng ho haha ​​​​tšepo ea hau le ho u thusa ho lula u tsepamisitse maikutlo nakong ea peiso.
4. Itloaetse thupelo ena: Haeba ho khonahala, leka ho shebisisa tsela eo u tla tsamaea ka eona 'me u bone hore na sebaka se hokae. Sena se tla u thusa ho itokisetsa hantle mathata a larileng ka pele le ho etsa liphetoho tse hlokahalang moralong oa hau oa koetliso.
5. Butle-butle eketsa sebaka sa hau sa marang-rang: Ha u ntse u itokisetsa peiso ea hau ea leholimo, butle-butle eketsa sebaka sa hau sa ho mamella le ho thibela kotsi. Qala ka libaka tse khuts'oane 'me u tsamaise tsela ea hau ho fihlela mathateng a malelele ha nako e ntse e feta.
6. Itloaetse phepo e nepahetseng: Phepo e nepahetseng e bohlokoa bakeng sa ts'ebetso e nepahetseng ho skyrunning. Etsa bonnete ba hore o fepa 'mele oa hau ka limatlafatsi tse nepahetseng, ho kenyelletsa lik'habohaedreite, liprotheine le mafura a phetseng hantle, ho u thusa hore u hlaphoheloe le ho lula u le matla nakong ea koetliso le ka letsatsi la peiso.

Ka ho latela malebela ana, o ka ikwetlisa ka katleho bakeng sa skyrunning mme o itokisetse ho loana le papali e phephetsang le e khotsofatsang. Hopola ho mamela 'mele oa hau, u lule u lumellana le koetliso ea hau,' me u ithabise tseleng.

Haeba u rata ho tseba ho eketsehileng hore na re koetlisa Skyrunning ho Arduua, ka kopo, sheba Arduua Professional Coaching, le bakeng sa lintlha tse ling Kamoo re koetlisang kateng.

/Katinka Nyberg, Mothehi oa Arduua, katinka.nyberg@arduua.com