Arduua iimvavanyo zokuqhuba iTrail, Skyrunning kunye ne-Ultra-trail
Sikholelwa ngokupheleleyo ukuba ukuphucula into, okokuqala kufuneka uyilinganise kwaye wazi apho iqala khona. Kwinkqubo yethu yoQeqesho kwi-Intanethi, sihlala sisenza iimvavanyo ezithile kwiimbaleki ukuze siqinisekise ukuba ukuluhlu oluchanekileyo lwentshukumo, uzinzo, ukulinganisela kunye namandla.
Olu vavanyo luya kusinika ulwazi oluthile lokuhamba, ukulinganisela kunye namandla okuqeqeshwa ngexesha lenkqubo yakho yoqeqesho ukuze udale iimeko ezifanelekileyo zobuchule bokusebenza obusebenzayo.
Kulo mbono we-360º wembaleki, sinokuseka isicwangciso soqeqesho esisebenzayo esisivumela ukuba siphucule zonke izakhono zabo kwaye sisebenze ngokukodwa kwizakhono kunye nobuchule bemisebenzi yabo enenjongo.
Ekupheleni kweli nqaku unokufumana ividiyo eshwankathela iimvavanyo.
Ukubaluleka kokushukuma
Ubudlelwane obuguquguqukayo bomdlali kunye nomngcipheko wokulimala yinto omele uyiqwalasele rhoqo njengomqeqeshi.
Nangona kwiincwadi zenzululwazi kukho iziphumo eziphikisanayo kwizifundo ezininzi ezigqiba ukuba ukuguquguquka okukhulu akuboneleli umngcipheko ophantsi wokulimala, kukho nezifundo ezithi umgijimi kufuneka abonise amaxabiso amancinci okuguquguquka ukuba abe ngaphakathi koluhlu lokuhamba olukhuselekileyo.
Uninzi lwemilinganiselo ye-muscle eyenziwa nguFernando kunyaka odlulileyo kubadlali abaza nokulimala, ngamanye amaxesha angapheliyo, babonisa izihlunu ezibalulekileyo ezinoxinzelelo olugqithiseleyo, ezazikumanye amacandelo abalulekileyo okuqhuba, ngaphandle kwendawo ekhuselekileyo. Ezo zifinyezo apho zivelisa ukushukumiseka okunqunyiweyo okugqithise inkqubo yayo yezihlunu ngeembuyekezo ezingafunekiyo. Ekugqibeleni ibiziimbaleki ezinemida kwaye oko kwabonisa indlela enganelanga yokubaleka kuzo zonke izigaba zayo.
Ngokucacileyo, aba badlali kufuneka bolule, kungekuphela nje ukufumana ubhetyebhetye kodwa bayigcine xa sele befumene ezi nzuzo.
Ukushukuma okufunekayo kwi Skyrunning
Ukushukuma okufunekayo nako kuxhomekeke kumdlalo oziqhelanisa nawo. Ukushukumiseka okucetyiswayo kwe-Skyrunner kufuneka kube njalo kangangokuba ivumela i-Skyrunner ukuba ithathe ithuba lee-engile ezisebenzayo ngelixa ibaleka kuzo zonke iintlobo zemimandla yeentaba. Ngoko ke, sizama ukufumana inyathelo elisebenzayo ngokufanelekileyo kunye nokukwazi ukusebenza kwipatheni yentshukumo yendalo, ekwanciphisa umngcipheko wokulimala.
I-Skyrunner epheleleyo kufuneka ibe nokuhamba okwaneleyo kumaqela amaninzi emisipha kwaye kufuneka, umzekelo, ukwazi uku:
- Funxa kwaye ubuyekeze umhlaba ongalinganiyo ngexesha lokuqhuba.
- Ukwazi ukudlula imiqobo yomhlaba ngokutyibilikayo ngaphandle kokuba uphakamise umbindi womxhuzulane phezulu ngokungeyomfuneko.
- Ukushukuma kuyafuneka xa ubaleka umnqantsa kunye nokuhla.
- Yiba nokuhamba okwaneleyo kulo lonke ukunyakaza, ukwenzela ukuba naluphi na ukuqina kungabangela umthwalo ongadingekile / umonakalo kwiindawo ezicacileyo kwaye ngoko kwandisa umngcipheko wokulimala.
Xa usenza iimvavanyo, nceda uzame ukurekhoda ividiyo yazo zonke iimvavanyo. Qiniseka ukuba le vidiyo iquka wonke umzimba, uze uzame ukujonga iimbono ezifanayo kule vidiyo nezo sixubusha ngazo kuvavanyo ngalunye.
Iimvavanyo zokuhamba
Uvavanyo lokuhamba kwe-Ankle
Kutheni le nto kubalulekile ukubaleka ukuba mobile kule ndawo?
Ukuba awunayo intshukumo eyaneleyo kwi-ankle yakho (ikakhulukazi kwi-flexion dorsal), unokuba neengxaki zempilo ezinxulumene ne-fasciitis plantar, ngaphezulu kwe-pronation kunye nokulinganiselwa kwindawo yakho yokumisa kunye nokunyanzeliswa. Ngaphezu koko, kunokuchaphazela ukuphunyezwa okuchanekileyo kweminye imithambo yamandla eqhelekileyo efana ne-squats.
Yintoni ukushukuma okwaneleyo?
Kubalulekile ukuba idolo lingaqhubela phambili ubuncinci be-10 cm phambi kweenzwane ngaphandle kokuphakamisa isithende sakho. Kukwabalulekile ukuba ube nezidanga zokushukuma ezifanayo kumaqatha omabini.
Ndenza njani uvavanyo?
Ukuphumla emgangathweni kwelinye idolo kunye nolunye unyawo phambili. Phambi kodonga, ngeembadada.
Zama ukuchukumisa udonga ngenxalenye engaphambili yedolo lakho ngaphandle kokuphakamisa isithende sakho phantsi. Gcina ukhumbule ukuba inqaku elibaluleke kakhulu lovavanyo akuyikuphakamisa isithende sakho phantsi xa uchukumisa udonga ngamadolo akho.
Emva koko, linganisa umgama phakathi kwenzwane yakho eludongeni.
Yenza le nkqubo ngemilenze yomibini.
Rekhoda ividiyo okanye uthathe umfanekiso kumlenze ngamnye. Yenza kwimbono esecaleni kubandakanywa uzwane, idolo eludongeni kunye ne-tape yokulinganisa.
Inqanaba elamkelekileyo kukuba ubuncinane ube ne-10 cm phakathi kwenzwane kunye nodonga.
Uvavanyo lokuhamba kwe-Ankle
Zingaphi iisentimitha onazo phakathi kwedolo nozwane?
Uvavanyo lwesikhundla se-squat
Ungayenza le nto unganxibanga zihlangu?
Ndenza njani uvavanyo?
Isikhundla se-squat nge-barefoot.
Zama ukuhla kangangoko unako, ugcine engqondweni ukuba awukwazi ukuphakamisa isithende sakho ukusuka emgangathweni.
Rekhoda ividiyo okanye ufote umfanekiso ongaphambili okanye osecaleni.
Uvavanyo lukaThomas lokwandiswa kwe-hip
Kutheni le nto kubalulekile ukubaleka ukuba mobile kule ndawo?
Kubalulekile ukufumana ubuchule bokuqhuba obusebenzayo kunye nee-angles ezihamba phambili ze-hip.
Yintoni ukushukuma okwaneleyo?
Olu vavanyo lusetyenziselwa ukujonga ukuba sinezihlunu ezithile ezinqamlekileyo ezinokuchaphazela ukuhamba okuchanekileyo kwe-hip kwindlela eya phambili. Sijonga i-rectus femoral kunye nemisipha ye-psoas iliaco.
Ndenza njani uvavanyo?
Lala ujonge phezulu emphethweni webhentshi imilenze yakho ijinga. Ukuzalwa kwee-glutes kufuneka kube kumda webhentshi.
Ngoku, ngoncedo lwezandla zakho phakamisa umlenze omnye kwaye usondele edolweni esifubeni sakho.
Yenza kumacala omabini ngemilenze yomibini.
Rekhoda ividiyo o thatha umfanekiso kwindawo esecaleni kwaye naphambi konyawo lomlenze owandisiweyo. Qaphela ukuba kuyimfuneko ukuba wonke umlenze owandisiweyo ukusuka enyaweni ukuya kwi-hip, kufuneka uvele kumfanekiso okanye kwividiyo. Ividiyo kufuneka ibandakanye imilenze yomibini.
Uvavanyo lukaThomas lokwandiswa kwe-hip
Unokwenza oku njengomfanekiso 1?
Uvavanyo olusebenzayo lokuphakamisa umlenze (IiHamstrings)
Kutheni le nto kubalulekile ukubaleka ukuba mobile kule ndawo?
Uluhlu lweentshukumo ezincitshisiweyo apha zihlobene kunye nokulimala okubangelwa yimithwalo enzima exhaswa ngamadolo, kunye neentlungu ze-lumbar.
Yintoni ukushukuma okwaneleyo?
Amaxabiso ezalathiso aphakathi kwama-71 kunye nama-91 degrees.
Ndenza njani uvavanyo?
Ukulala ujonge phezulu, phakamisa umlenze wakho kwaye uwutyhale kangangoko unako ukugcina umlenze uthe tye njengoko kubonisiwe kumzobo.
Zama ukuba ungaphakamisi i-glutes yakho phantsi kwaye ubambe idolo lakho.
Rekhoda ividiyo o uthathe umfanekiso (kule meko ngonyawo kwindawo ephezulu), kwimbono esecaleni yemilenze yomibini.
Ukuba uphakamisa umlenze wakho ngaphandle kwenkxaso. Zingaphi izidanga onazo?
Uvavanyo lweNachlas (Quadriceps)
Kutheni le nto kubalulekile ukubaleka ukuba mobile kule ndawo?
Kubalulekile ukufumana ubuchule obusebenzayo bokubaleka umlenze ongaxhasi ngexesha lokuqhuba kwayo.
Yintoni ukushukuma okwaneleyo?
Ukufikelela ukuhamba kakuhle, kufuneka ukwazi ukuchukumisa i-glutes yakho ngesithende sakho njengoko kuboniswe kumfanekiso.
Ngaba unokwenza esi sithende sichukumisa i-glutes?
Ndenza njani uvavanyo?
Lala ngobuso phantsi kwaye uvele usonge umlenze wakho kwaye uzame ukusondela kwisithende sakho kwi-glutes yakho ngokusondeleyo njengoko kunokwenzeka ukubamba i-ankle ngesandla esifanayo nomlenze.
Phinda ngomnye umlenze.
Rekhoda ividiyo o thatha umfanekiso kwicala elisecaleni kwemilenze yomibini. Bandakanya amagqabantshintshi ukuba ukhe waziva naziphi na iintlungu kumqolo osezantsi okanye esinqeni sangaphambili.
Uzinzo kunye novavanyo lokulinganisela
Kutheni le nto kubalulekile ukubaleka ukuba mobile kule ndawo?
Kwezi ntlobo zovavanyo, sifuna ukujonga ukuzinza kwedolo ngelixa senza ukunyakaza okuhlukeneyo kunye nomlenze omnye oxhasa umzimba (Ukuziphatha kweNdalo xa usebenza).
Yintoni ukuzinza/ukushukuma okwaneleyo?
Ukungabikho kokulungelelaniswa kwamadolo kunokuba noxanduva lokulimala njengeengxaki ezinamabhendi e-iliotibial, i-patellas tendonitis okanye i-patellofemoral syndrome. Ngexesha lokuzivocavoca okanye iimvavanyo, okona kubaluleke kakhulu kukungafumani xabiso. Eyona ngxelo ibalulekileyo imalunga nendlela intshukumo yakho kunye nendlela oqhubeka ngayo novavanyo.
Kwezi ntlobo zovavanyo, kufuneka sijonge indlela yokwenziwa kwimithambo eyahlukeneyo ye-unipodal. Uvavanyo olunjengemiphunga, ukubamba umgangatho ngo….. okanye uvavanyo lweYbalance,… zisetyenziselwa esi siphakamiso.
Ndenza njani uvavanyo?
Kukho iimvavanyo ezininzi ezahlukeneyo ukujonga umgangatho wentshukumo yakho ngomlenze omnye oxhasayo. Eyona nto iphambili endihlala ndiyisebenzisa kunye neembaleki zam zi-Y-balance test, ukuchukumisa umgangatho ngesandla esichasene nomlenze oxhaswayo, okanye nje ukubulawa kwemiphunga. Le mithambo ikwanela ukuqeqesha izakhono zokulinganisa. Into ebaluleke kakhulu kumzila kunye skyrunning.
Ukuchukumisa umgangatho kunye novavanyo lwesandla oluchaseneyo
Ngaba ungayenza le nto ngaphandle kokuphazamiseka?
Ndenza njani uvavanyo?
Qala kwindawo yokuma.
Yenza i-hip flexion yomnye wemilenze, unciphisa isifuba (ugcina umva ngokuthe ngqo ngaphandle kokuwugubungela), kwaye ushiye omnye umlenze owandisiweyo ngokuhambelana ne-trunk.
Ngexesha elifanayo, sandisa ingalo efanayo yomlenze ophakanyisiweyo, sizama ukuchukumisa umgangatho ngeminwe yethu.
Gcina ukhumbule ukuba into ebaluleke kakhulu ngolu vavanyo kukuba bonke ubunzima bomzimba buwela emlenzeni osongekileyo.
Zama ukubamba indawo efana nale imizuzwana emi-5 ngaphandle kokushukuma.
Phinda ngomnye umlenze.
Rekhoda ividiyo enembono yangaphambili yemilenze yomibini.
Ukuzinza kunye nokulungelelaniswa kwe-knee-hip-ankle test
Ngaba ungayenza le nto ngaphandle kokuphazamiseka?
Ndenza njani uvavanyo?
Ukuqala kwindawo yokuma.
Songa idolo elinye uhlise umzimba ugcine umqolo uthe tye ngaphandle kokuwugoba.
Ngoxa, sisolula omnye umlenze phambi kwethu, sizama ukuzisa inzwane enkulu yaloo mlenze kangangoko kunokwenzeka.
Zama ukubamba indawo efana nale imizuzwana emi-5 ngaphandle kokushukuma.
Gcina ukhumbule ukuba into ebaluleke kakhulu ngolu vavanyo kukuba bonke ubunzima bomzimba buwela emlenzeni osongekileyo.
Phinda ngomlenze ochaseneyo.
Rekhoda ividiyo kwindawo engaphambili ngemilenze yomibini.
Uvavanyo lwe-Y-balance
Ngaba ungayenza le nto ngaphandle kokuphazamiseka?
Ndenza njani uvavanyo?
Ukuqala kwindawo yokuma.
Songa idolo elinye uhlise umzimba kwaye ujongise isifuba phambili, ugcine umqolo uthe tye ngaphandle kokuwugoba.
1.- Ngelixa, ukunweba omnye umlenze ngasemva kuthi, uzama ukuzisa uzwane omkhulu umlenze ngokusemandleni ukuwela lo mlenze emva komnye oxhasayo.
Zama ukubamba indawo efana nale imizuzwana emi-5 ngaphandle kokushukuma.
2.- Phinda kwakhona. Kodwa ngeli xesha solula umlenze omnye umva kuthi, uzama ukuzisa uzwane omkhulu umlenze kangangoko ngaphandle kokuwela lo mlenze emva kwalowo uxhasayo.
Zama ukubamba indawo efana nale imizuzwana emi-5 ngaphandle kokushukuma.
Gcina ukhumbule ukuba into ebaluleke kakhulu ngolu vavanyo kukuba bonke ubunzima bomzimba buwela emlenzeni osongekileyo.
Phinda ngomlenze ochaseneyo.
Rekhoda ividiyo kwimboniselo yangaphambili ngemilenze yomibini isenza indawo yoku-1 neyesi-2.
Ngaba ungayenza le nto ngaphandle kokuphazamiseka?
Uvavanyo lokulinganisa umlenze omnye
Ngaba ungayigcina le ndawo njengomfanekiso we-11 ngeenyawo zombini > imizuzwana engama-30?
Kwaye amehlo akho evaliwe?
Ndenza njani uvavanyo?
1.- Amehlo avulekile.
Yima uvula amehlo, ujonge phambili kwaye ubeke izandla ezinqeni zakho.
Phakamisa idolo elinye ukuya kubude be-hip kwaye ubambe apho ubuncinci imizuzwana engama-30.
Yenza kwakhona ngomnye umlenze.
Rekhoda ividiyo kwindawo engaphambili ngemilenze yomibini.
Nceda uqaphele ukuba intloko kufuneka ivele kwividiyo.
2.- Amehlo avaliwe.
Yima uvale amehlo, ujonge phambili kwaye ubeke izandla ezinqeni zakho.
Phakamisa idolo elinye ukuya kubude be-hip kwaye ubambe apho ubuncinci imizuzwana engama-30.
Yenza kwakhona ngomnye umlenze.
Rekhoda ividiyo kwindawo engaphambili ngemilenze yomibini.
Nceda uqaphele ukuba intloko kufuneka ivele kwividiyo.
Iimvavanyo zamandla
Uvavanyo lweplanga lwangaphambili
Zingaphi imizuzwana onokuthi uyigcine indawo ngaphandle kokungcangcazela?
Ndenza njani uvavanyo?
Zingaphi imizuzwana onokuthi uyigcine indawo ngaphandle kokungcangcazela?
Rekhoda ividiyo kwindawo esecaleni.
Uvavanyo lweplanga olusecaleni
Zingaphi imizuzwana onokuthi uyigcine indawo ngaphandle kokungcangcazela?
Ndenza njani uvavanyo?
Zingaphi imizuzwana onokuthi uyigcine indawo ngaphandle kokungcangcazela?
Rekhoda ividiyo kwindawo esecaleni kumacala omabini.
Uvavanyo lwamandla e-Glutes
Ndenza njani uvavanyo?
Ukulala ujonge phezulu, phakamisa isinqe sakho kangangoko.
Yandisa umlenze omnye ngokuhambelana ne-trunk, ugcine i-hip iphakanyiswe kangangoko kunokwenzeka ngomlenze odibeneyo.
Bamba indawo ye-15-20 imizuzwana.
Phawula ukuba uziva intlungu kwi-back back, okanye kwisiseko se-glutes okanye i-hamstrings.
Phinda ngomnye umlenze.
Rekhoda ividiyo kwindawo esecaleni kumlenze ngamnye.
Uvavanyo lwemiphunga yokuhamba
Ngaba ungayenza le nto ngaphandle kokuphazamiseka?
Ndenza njani uvavanyo?
Hamba ngemikhondo emide, wehlisa isinqe sakho de umlenze wangaphambili wenze i-angle ye-90º phakathi kwe-tibia kunye ne-femur.
Zama ukuthatha ubuncinane imitsi emi-3 okanye emi-4 ngomlenze ngamnye.
Rekhoda ividiyo yokujonga ngaphambili ebandakanya imitsi ukuya kwikhamera kunye nokubuyela kwindawo yokuqala.
Uvavanyo lokutsiba oluphezulu lwe-squat
Ngaba ungaqala kwindawo yokuguqa ngamadolo, ugcine indawo engatshintshiyo imizuzwana emi-3 ngaphambi kokuba utsibe phezulu kangangoko unako ngezandla ezinqeni?
Ndenza njani uvavanyo?
Indawo enamadolo agobileyo, iinyawo zibanzi kancinci kunobubanzi be-hip-width ngaphandle kunye nezandla ezinqeni.
Gcina indawo imizuzwana emi-3 ngaphambi kokutsiba kwaye uzame ukufikelela ngentloko yakho phezulu kangangoko.
Rekhoda ividiyo yokujonga ngaphambili.
Uvavanyo lokutsiba lwentshukumo yekhawuntari
Ngaba ungenza phantse intshukumo efanayo njengovavanyo lokutsiba okuphezulu, kodwa uqalise ukuma ukwenza i-squat ekhawulezayo ukuthatha impembelelo kunye nokutsibela phezulu?
Ndenza njani uvavanyo?
Kwindawo yokuma.
Zama ukutsiba kangangoko kunokwenzeka, uzise intloko yakho phezulu kangangoko, udlula kwindawo ye-squat ukusuka kuvavanyo lwangaphambili.
Rekhoda ividiyo yokujonga ngaphambili.
Uvavanyo lwamandla e-squat
Unzima kangakanani unokwenza i-squats ezili-10 ngaphandle kokufikelela ukudinwa okuphezulu? (ngeekg ezongezelelweyo)? (Bonisa umthwalo onokuwuphakamisa ka-3 okanye ka-4 ngaphezulu). Ungalushiya olu vavanyo ekupheleni kovavanyo lokuqalisa ukuphepha ukudinwa ngaphambi kokutsiba.
Ndenza njani uvavanyo?
Unzima kangakanani unokwenza i-squats ezili-10 ngaphandle kokufikelela ukudinwa okuphezulu? (ngeekg ezongezelelweyo)? (Bonisa umthwalo onokuwuphakamisa ka-3 okanye ka-4 ngaphezulu).
Shiya olu vavanyo ekupheleni kovavanyo lokuqalisa ukuphepha ukudinwa ngaphambi kokutsiba.
Phawula umthwalo okwazile ukuwuhambisa nge kg.
Rekhoda ividiyo yokujonga ngaphambili.
Zonke iimvavanyo zokuqalisa kwividiyo enye
Olunye ukuncipha kwemisipha okanye ubuthathaka
Ukuba uyazazi naziphi na ezinye izihlunu ezimfutshane okanye ubuthathaka kumandla, ngokuqinisekileyo kufuneka siyithathele ingqalelo loo nto.
Zenziwa njani iimvavanyo
Uzenza zonke iimvavanyo ezichazwe ngasentla ngekhamera yevidiyo ngokwakho kwaye uphendule yonke imibuzo kwaye uyithumele kweyakho Skyrunning Umqeqeshi wokuhlalutya. Ukuba awunaye umqeqeshi, siya kukuvuyela ukukunceda!
Makhe sikuncede ngoqeqesho lwakho
Ukuba ufuna naluphi na uncedo ngoqeqesho lwakho okanye unemibuzo, nceda ujonge Arduua IziCwangciso zokuQeqesha kwi-Intanethi, okanye uthumele i-imeyile kuyo katinka.nyberg@arduua.com.
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