Moralo oa Selemo le Nako

Ho etsa bonnete ba hore o tla be o le maemong a matle haholo ka letsatsi la peiso, mokoetlisi oa hau o tla qala ho u etsetsa moralo oa selemo, ho kenyeletsoa leano la hau la mabelo le mekhahlelo e fapaneng ea boikoetliso.

Mabelo ABC
Re lekanya mabelo ao u batlang ho matha ho ona ho moralo oa hau oa koetliso re a arola ka mabelo A, B le mabelo a C.

• Merabe: Mabelo a mantlha moo re tla etsa bonnete ba hore o maemong a holimo mme o itokiselitse ho ipabola.
• B Mabelo: Mabelo a tšoanang le A mabapi le bohole, bophahamo ba bophahamo, sebaka, joalo-joalo moo u tla leka maqheka, lisebelisoa, lebelo joalo-joalo ho sebelisa mabelong a hau a A.
• Mabelo a C: Merabe e ke keng ea fetola moralo oa rona mme re tla e kenyelletsa leanong la hau la koetliso.

Mokhahlelo o Akaretsang oa Koetliso, Nako ea Motheo (likhoeli tse 1-3)

• Kakaretso ea ntlafatso ea boemo ba 'mele.
• Sebetsa ka Mefokolo (Ka ho sisinyeha le matla).
• Litokiso/lintlafatso tsa sebopeho sa 'mele (koetliso le phepo e nepahetseng).
• Kakaretso ea matla a motheo.
• Koetliso ea meaho ea maqaqailana a leoto.

Mokhahlelo o Akaretsang oa Koetliso, Nako e Ipehileng (likhoeli tse 1-3)

• Koetliso ea menyako (aerobic/anaerobic).
• Koetliso ea VO2 max.
• Fetola volyme ea boikoetliso ho latela lipheo le nalane ea moatlelete.
• Matla a phahameng a tlase a 'mele, CORE, le lintlha tse tobileng tse sebetsang.

Mokhahlelo oa Tlholisano, Pele ho Tlholisano (libeke tse 4-6)

• Tlholisano ea lithupelo e matla le ho tsamaea.
• Ho koetlisa lintlha tse ling tsa tlholisano (sebaka, phepo e nepahetseng, lisebelisoa).
• Ho tšoara maemo a matla le plyometrics.

Mokhahlelo oa Tlholisano, Tapering + Competition (libeke tse 1-2)

• Fetola molumo le matla nakong ea ho theola.
• Finyella letsatsi la peiso ka tlhoro ea boikoetliso, tšusumetso, matla a felletseng, maemo le boemo ba bophelo bo botle.
• Litaelo tsa phepo e nepahetseng, pele le nakong ea peiso.

Mokhahlelo oa phetoho - Phetoho & Pholiso

• Manonyeletso le ho hlaphoheloa ha mesifa.
• Khutlisa ts'ebetso e tloaelehileng ea litho tsa 'mele le tsamaiso ea pelo.
• Litaelo tsa phepo e nepahetseng kamora peiso.

Fitness, Foromo & Fatique

Bakeng sa ho ntlafatsa le ho laola boima ba boikoetliso bakeng sa moatlelete e mong le e mong, le ho etsa bonnete ba hore baatlelete ba rona ba maemong a matle. Fitness, 'me ba itokiselitse hantle ho khona ho etsa mabelo a bona a reriloeng a A le B ka tlhoro ea foromo, re sebelisa sethaleng sa Trainingpeks e le sesebelisoa, ho sebetsa le li-parameter FITNESS, FATIQUE le FORM. Bala haholoanyane ka hore na re e etsa joang mona. Peisong ka Matla a Hao >>