Isicwangciso soqeqesho siquka yonke imisebenzi eyimfuneko ukulungiselela olu gqatso (ukubaleka, amandla, ukushukuma, ukuzolula, njl.njl.), kwaye zonke iiseshini ziya kongezwa kuwe. Trainingpeaks iakhawunti. Qaphela ukuba zonke iiseshini eziqhubayo zisekelwe kwixesha elichithwe (kunokuba kumgama), kwaye ukuqina kulinganiswa ngesantya sentliziyo.
Zonke iiseshini eziqhubayo zisekelwe kwixesha elichithiweyo (kunokuba umgama), kwaye kunzima kangakanani kuwe (kulinganiswa ngezinga lentliziyo).
Onke amandla, ukuhamba kunye neeseshoni zokwelula, zinenkcazo kunye nekhonkco kwividiyo.
iimfuno
Ifuna iwotshi yoqeqesho ehambelanayo Trainingpeaks >> usetyenziso kunye nebhendi yesifuba yangaphandle yemilinganiselo yepulse.
Imilinganiselo ye-hr yesandla ayichanekanga ngokwaneleyo ukulandela esi sicwangciso.
Yakhiwe njani
Isicwangciso soqeqesho sisekelwe kwi Arduua indlela yoqeqesho, kunye nokwakhiwa kwayo ngamanqanaba ahlukeneyo oqeqesho.
ISigaba soQeqesho ngokuBanzi, iXesha leSiseko
- Ukuphuculwa ngokubanzi kwimeko yomzimba.
- Sebenza kubuthathaka obusebenzayo (Ngokuhamba kunye namandla).
- Ukulungelelaniswa kokwakheka komzimba/uphuculo (uqeqesho kunye nesondlo).
- Amandla esiseko ngokubanzi.
- Ukuqeqeshwa kwezakhiwo ze-ankle zonyawo.
ISigaba soQeqesho ngokuBanzi, iXesha elithile
- Uqeqesho lwemigangatho (aerobic/anaerobic).
- Uqeqesho lwe-VO2 max.
- Amandla aphezulu asezantsi umzimba, amandla angundoqo, kunye nokusebenza okucacileyo.
Inqanaba loKhuphiswano, uKhuphiswano lwaPhambi
- Amandla okhuphiswano loqeqesho kunye nesantya.
- Ukuqeqesha ezinye iinkcukacha zokhuphiswano (umhlaba, isondlo, izixhobo).
- Ukubamba amanqanaba amandla kunye ne-plyometrics.
Inqanaba loKhuphiswano, ukuTapering + uKhuphiswano
- Lungisa ivolumu kunye nokuqina ngexesha lokucofa.
- Fikelela kusuku lomdyarho ngencopho yokomelela, inkuthazo, amandla apheleleyo, amanqanaba kunye nobume bempilo.
- Izikhokelo zesondlo, ngaphambi nangexesha logqatso.
Ingaba isebenza kanjani
Uthenga isicwangciso apha kwi-webshop, kwaye uya kufumana i-imeyile evela kuthi kunye nemiyalelo eyongezelelweyo.
Into yokuqala ekufuneka uyenzile kukufaka kunye Ngqamanisa eyakho Trainingpeaks app, kwaye wongeze fernando.armisen@arduua.com (Arduua Umqeqeshi oyintloko) njengomqeqeshi wakho.
Emva koko wongeze fernando.armisen@arduua.com njengomqeqeshi wakho, kuyakuthatha iintsuku ezimbalwa ukuba songeze isicwangciso sakho kweyakho Trainingpeaks akhawunti.
Iinkonzo ezongezelelweyo
Ukuziqeqesha
UQeqesho loBuqu aluqukwanga kwesi sicwangciso, kwaye ukuba ujonge olo hlobo lwenkonzo, sicebisa ukuba ubhalisele enye yethu. Iinkonzo zoQeqesho >> endaweni yoko.
Intlanganiso yevidiyo kunye nomqeqeshi
Intlanganiso yevidiyo kunye noMqeqeshi ayiqukwanga kwesi sicwangciso, kodwa kuyenzeka ukuba uthenge kwaye ubhukishe a Intlanganiso yevidiyo kunye nomqeqeshi >> njengenkonzo eyongezelelweyo, ukuba uziva ngathi ufuna ukuthetha nomqeqeshi wakho.
Imibuzo?
Ukuba unayo nayiphi na imibuzo, nceda unxibelelane katinka.nyberg@arduua.com.
