Hlōla Lithaba
Ho qalisa peiso ea hau ea pele ea ultra-trail, kapa Skyrace e ka ba phihlelo e thabisang le e fetolang. Mabelo a kang UTMB World Series, Spartan Trail World Championship, Golden Trail Series kapa Skyrunner World Series a fana ka sebaka se phephetsang se nang le meepa e meepa le metheo ea tekheniki.
Ho etsa bonnete ba hore peiso e atleha, ke habohlokoa ho itokisetsa 'meleng le kelellong. Sehloohong sena, re tla tšohla seo u ka se lebellang ho tsoa peisong ea ultra-trail le ho fana ka tataiso mabapi le koetliso, matla le boikoetliso ba ho tsamaea, leano la morabe, moralo oa lijo, le maikutlo a morao-rao.
Seo U ka se Lebellang
Mabelo a lebelo le phahameng a hlahisa liphephetso tse kholo, mamello e hlokang mamello, matla a kelello le tsebo ea tekheniki. U tla kopana le maralla a malelele, matsoapo, libaka tse sa leka-lekaneng le maemo a leholimo a sa lebelloang. Hangata lithupelo li kenyelletsa phaello e kholo ea bophahamo, ho lekola boits'oaro ba pelo ea hau le matla a leoto. Itokisetse mokhathala, ho hlomoha, le linako tseo u tla hloka ho hatella meeli ea hau kelellong le 'meleng.
Moralo oa koetliso
Koetliso bakeng sa peiso ea ultra-trail e hloka boiteko bo tsitsitseng le moralo oa koetliso o hlophisitsoeng hantle. Ha e le hantle, u lokela ho koetlisa matsatsi a mahlano ho isa ho a tšeletseng ka beke, u shebane le motsoako oa ho matha, ho koetlisa matla le ho ikoetlisa.
Ka lekhetlo la pele semathi sa limaele tse 100, moralo o motle oa boikoetliso, mohlala, o ka ba le boikoetliso ba 8-10 ka beke (lihora tse 8-10 kaofela), ho kenyeletsoa nako eohle ea ho matha, matla, motsamao le linako tsa ho otlolla.
Khopolo e ntle pele u qala ka koetliso ea hau, ke ho theha Morero oa selemo le selemo ka mekhahlelo e fapaneng ea lithupelo ho kenyelletsa le mabelo a hau bakeng sa sehla.
Butle-butle eketsa sebaka sa hau sa beke le beke, ho kenyelletsa ho pheta-pheta leralleng, ho matha nako e telele, le lithupelo tsa morao-rao ho etsisa maemo a lebelo, ho kenyelletsa le boemo bo botle ba limithara tse otlolohileng ka khoeli ho haha matla le mamello ea maoto.
Malebela - Fumana moralo oa hau oa koetliso o lokiselitsoeng esale pele
100 miles Trail mathang moralo oa koetliso - Beginner
Koetliso ea Matla le ho Tsamaea
Ho sebetsana le maemo a thata, kenyelletsa boikoetliso bo kang squats, matšoafo, li-step-ups, le ho phahamisa namane ho matlafatsa 'mele oa hau o tlase. Boikoetliso ba mantlha, joalo ka mapolanka le li-twist tsa Serussia, li tla ntlafatsa botsitso. Ho feta moo, beha pele boikoetliso ba ho sisinyeha ho ntlafatsa ho tenyetseha le ho thibela likotsi, ho tsepamisa maikutlo libakeng tse kang letheka, maqaqailana le mahetla.
Pele o qala ka koetliso ea hau, mohopolo o motle ke ho etsa liteko tse ling, ho etsa bonnete ba hore o maemong a nepahetseng a ho sisinyeha, botsitso, botsitso le matla.
Sehloohong sena u tla fumana lintlha le litaelo tsa ho etsa Arduua Liteko tsa ho sebetsa Trail, Skyrunning le Ultra-trail.
Malebela - Koetliso ea matla
Koetliso ea Matla le TRX e molemo ka ho khetheha bakeng sa limathi, kaha e ka thusa ho fokotsa kotsi ea kotsi ho baatlelete ba mamello ka ho lokisa ho se leka-lekane ka lehlakoreng la hao le letšehali le le letona, e leng se ka lebisang ho ts'ebetsong le kotsi e sa sebetseng ka nako. Sehloohong sena u ka sheba mefuta e fapaneng ea 'mele o felletseng Mananeo a koetliso a TRX.
Malebela - Koetliso ea ho tsamaea
Kamano ea ho feto-fetoha ha moatlelete le kotsi ea likotsi ke ntho eo u lokelang ho e nahana kamehla. Sehloohong sena u ka sheba tse ling tse fapaneng Mekhoa ea ho tsamaea bakeng sa limathi tsa Trail.
Nako ea Koetliso
Ena ke potso e thata, 'me ha e le hantle e itšetlehile ka boemo ba hau ba' mele, moo u qalang teng le bolelele ba peiso.
Empa ka kakaretso re ka re, qala ho ikoetlisa bonyane likhoeli tse tšeletseng pele ho peiso ho lumella nako e lekaneng ea ho tsoela pele le ho ikamahanya le maemo. Butle-butle eketsa matla a koetliso le nako, ho kenyelletsa linako tsa taper libekeng tsa ho qetela ho lumella 'mele oa hau hore o hlaphoheloe le ho fihla sehlohlolong bakeng sa letsatsi la peiso.
Leano la Lebelo le Tokiso ea Lijo
Theha leano la morabe le ipapisitseng le tlhahlobo ea lithuto le matla a motho ka mong. Arola lebelo ka likarolo, laola maemo a hau a matsapa, 'me u lule u le matla ebile u le metsi hohle. Leka ka phepo e nepahetseng nakong ea koetliso ho fumana hore na ke eng e sebetsang hantle bakeng sa hau. Ikemisetse ho ja lijo tse leka-lekaneng ka lik'habohaedreite, liprotheine le mafura a phetseng hantle. Ka letsatsi la morabe, ja lijo tse jeoang habonolo 'me u boloke metsi ho boloka matla a hau.
Sehloohong sena u tla fumana tataiso mabapi le mokhoa oa ho sebetsa Phepo pele, nakong le ka mor'a peiso.
Maikutlo a Ka mor'a Peiso
Ho phethela peiso ea ultra-trail ke katleho e ka tsosang mefuta e mengata ea maikutlo. U ka 'na ua ba le motsoako oa mokhathala, thabo, le boikutlo bo tebileng ba ho finyella. Iphe nako ea ho hlaphoheloa 'meleng le kelellong, ho kopa phomolo, boikhathollo le boikoetliso bo bonolo pele u nahana ka peiso ea hau e latelang.
fihlela qeto e
Ho itokisetsa peiso ea hau ea pele ea ultra-trail ke leeto le tsotehang la kholo ea 'mele le ea kelello. Ka koetliso e nepahetseng, boikoetliso ba matla le ho tsamaea, leano la peiso, le moralo oa lijo, u ka hlōla lithaba 'me ua hlaha u le mohlōli. Amohela phephetso, natefeloa ke boiphihlelo, 'me u natefeloe ke maikutlo a u letetseng kamora ho fihla kholeng eo.
Fumana lenaneo la hau la Trail running Training
Fumana lenaneo la hau la koetliso la Trail ho lumellana le litlhoko tsa hau, boemo ba hau ba ho ikoetlisa, sebaka, tabatabelo, nako le tekanyetso. Arduua e fana ka koetliso ea motho inthaneteng, merero ea koetliso ea motho ka mong, merero ea koetliso e khethehileng ea morabe, hammoho le merero ea koetliso e akaretsang (tekanyetso), bakeng sa sebaka sa 5k - 170k, se ngotsoeng ke bakoetlisi ba nang le phihlelo ba mathang Arduua. Bala haholoanyane sehloohong sena mokhoa oa ho Fumana lenaneo la hau la Trail running Training.
Mahlohonolo ka koetliso ea hau, 'me ka kopo ikopanye le' na bakeng sa potso efe kapa efe.
/Katinka Nyberg, CEO/Mothehi Arduua