Ukoyisa iiNcopho: Ukuyila uloyiso lwakho lwangaphambi kwexesha lonyaka
Njengoko ikwindla igubungele iintaba, kwavakala isandi esinamandla kummandla osemantla—isamani eyaphendulwa ngomdla ziimbaleki. Iphawula ixesha apho amaxesha onyaka atshintsha, kunye nesiseko sonyaka omtsha wezemidlalo sibekiwe.
Wamkelekile kuphononongo olunzulu olukhokelwa nguFernando Armisén, uMqeqeshi oyiNtloko kwi Arduua, njengoko ephonononga ubugocigoci bobuchule bangaphambi kwexesha lonyaka.
Ukucacisa ubuGcisa boBugcisa baPhambi kweXesha loNyaka
Kwindawo yokubaleka kweentaba, umtsalane udlulela ngaphaya kolonwabo olukhoyo; luvuyo oluhlala luhleli olusuka kuhambo oluzinzileyo, olude. Ubulumko bukaFernando budlula obuqhelekileyo, bunikezela ngaphezu kweengcebiso zoqeqesho-yiplani yokuyila isiseko esisebenza ngamaxesha onyaka.
Ngaphambi kwexesha loNyaka: I-Crucible yeeNtshatsheli
Ukuphucula ukufaneleka kwembaleki kwixesha elifutshane ngumzamo othe ngqo. Nangona kunjalo, ukuba nombono wesicwangciso soqeqesho esipheleleyo esityhutyha amaxesha onyaka-ukunciphisa ukonzakala, ukuphucula ukusebenza, kunye nokwandisa uvuyo lokubaleka-ngowona mngeni wokwenene.
Njengoko ukwindla kugquma iintaba, ugxininiso lwethu lutshintshela kwithuba langaphambi kwexesha lonyaka, isiseko sonyaka wezemidlalo. UFernando usikhuthaza ukuba sihambe ukusuka jikelele ukuya kwizinto ezikhethekileyo, ukusuka kwiintlobo ezahlukeneyo ukuya kwizinto ezilungiselelwe-uhambo olusuka kwimpilo ukuya kwintsebenzo ephezulu.
Iinjongo zaPhambi kweXesha loNyaka: UkuTshatisa iSifundo
- Ubuchule bonyawo/Iqakala:
- Ukuphakamisa unyawo-i-ankle ukuhamba-uzinzo kwaye uhlakulele amandla esiseko.
- I-Adaptive Mountain Running:
- Ukukhuthaza ukuziqhelanisa nezivuseleli ezahlukahlukeneyo zentaba, ukutyebisa iipateni zeemoto kumngeni wonyaka wonke.
- I-Cardiovascular Citadel:
- Yakha isiseko sesiseko esomeleleyo sentliziyo, ilitye lembombo lophuculo lomzimba wexesha elizayo.
- Uvavanyo lobuthathaka:
- Gxila kubuthathaka bomdlali-i-arthro-muscular, physiological, kunye nengqondo-ukwenza isicwangciso sokuphucula.
- Ukuqonda koomatshini ababalekayo:
- Ukutyhila imiba yokuqhuba oomatshini, uchonga iindawo ezilungiselelwe ukulungiswa.
- Ukusetwa kweNjongo kunye neMifanekiso yoKhuphiswano:
- Ukuseka ukhuphiswano oluphambili (ukhuphiswano oluyi-A) kwaye uchaze amanqanaba obungakanani bexesha lentsebenzo ephezulu.
Ukujonga iZigaba eZibini zoBukrelekrele baPhambi kweXesha loNyaka
1. Ixesha elisisiseko:
- Qalisa isigaba esibanzi esijolise kwisimo somzimba jikelele kunye nokuvuselelwa kwe-cardiovascular rejuvenation. Ukujongana nobuthathaka be-arthromuscular, ukomeleza amandla ngokubanzi, kunye nokucoca iipatheni ezahlukeneyo zentshukumo.
2. Isiseko-iXesha elithile:
- Ukutshintshela kwisigaba esijoliswe ekuphuhlisweni kwe-cardiovascular, pushing thresholds, kunye nokunyusa ukusetyenziswa kwe-oxygen. Yandisa umthamo woqeqesho ngokuqhubekayo, uqinise ukunyamezelana kwezicubu, kwaye ujonge kumandla aphezulu kunye noqeqesho olungundoqo.
Izitshixo zoloyiso lwaPhambi kweXesha loNyaka: Izimvo eziBalulekileyo
- Yahlula imisebenzi yakho:
- Yamkela uvuyo, dibanisa imisebenzi oyithandayo-oku akukona nje ukubaleka. Uqeqesho olunqamlezileyo luba ngumhlobo owoyikekayo, obonelela ngeyantlukwano yemetabolism kunye nobutyebi bemoto ubomi bonke.
- Ukuqiniswa kweAnkle:
- Qaphela indima ebalulekileyo yeenyawo ekubalekeni entabeni. Yomeleza kwaye uzinzise ngemisebenzi eyahluka-hlukeneyo, izihlangu ezahlukeneyo, kunye nemithambo elawulwayo engenazihlangu kwisiseko esiguquguqukayo nesiguquguqukayo.
- Ukunyuswa kwamandla okuSebenza:
- Zigxininise kuqeqesho lwamandla okusebenza-i-symphony ye-free-weight, iintshukumo ze-polyarticular. Hlakulela uzinzo kunye namandla kwi-tandem, uqikelele ingundoqo ye-virtuoso yentaba ezayo.
- Umiselo nqaku Extravaganza:
- Thatha ixesha langaphambi kwexesha ukuze utshate ikhalenda yakho yomdyarho ngokucacileyo. Chaza imidyarho ephambili (A's) kwaye ufefe ngobuchule ukhuphiswano lwesibini lwesibini kuhambo olunesantya esisingise kwincopho yokusebenza.
- Yamkela uHambo, Gxininisa kwiiNkcukacha:
- Zivuyise kule nkqubo, yakha ngokuthe chu, kwaye ugcine iincopho zekamva. Umlingo ulele kwizithethe zemihla ngemihla, iinzame ezincinci kodwa ezingaguquguqukiyo ezibumba unyaka wonke.
- Uvavanyo loxinzelelo lokuzithemba:
- Leliphi ixesha elingcono kunelixa langaphambi kwexesha lokuvavanya ukomelela kwentliziyo yakho? Uvavanyo loxinzelelo luba ngaphezulu kokujonga impilo; sisibhengezo sokulungela unyaka wezemidlalo.
Ngokwenyani: I-Symphony ye-Pre-Season Joy
A pre-season ayiloqeqesho nje; ngumbhiyozo. Ngena kwizinto ezininzi, jonga iindlela ezintsha zokufundisa, uphucule irepertoire yeemoto zakho, khulisa iinyawo zakho, seta iinjongo ezibukhali, kwaye uyonwabele ukuhlangana kweeseshoni zoqeqesho lweqela.
Njengoko uqalisa le odyssey yangaphambi kwexesha, khumbula—ayisosigaba nje; kukudlula kwi-symphony yoloyiso.
Qhagamshelana nathi!
Ukufumana iinkcukacha ezithe vetshe okanye ukuqalisa inguqu yendlela yakho, baleka uye kule iphepha lewebhu. Imibuzo? Uvuyo lokwabelana? Finyelela kuKatinka Nyberg e katinka.nyberg@arduua.com.
Arduua Coaching -Ngenxa yokuba iNdlela yakho yokuVela ifanelwe yiNdlela eBespoke!
Ibhlog ngu, Katinka Nyberg, Arduua Umseki kunye noFernando Armisén, Arduua Umqeqeshi oyintloko.