Isicwangciso soqeqesho siquka yonke imisebenzi eyimfuneko ukulungiselela olu gqatso (ukubaleka, amandla, ukolula ukuhamba njl.njl.), kwaye zonke iiseshoni ziya kongezwa Trainingpeaks akhawunti.
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.
Yenzelwe Wena
Sifuna ukukuxhasa ukuze ufikelele usukelo lwakho, ukuze uphumelele ngakumbi kwaye ube nosuku lwakho oluhle kakhulu kusuku lomdyarho.
Esi sicwangciso soqeqesho silungiselelwe wena, kwaye umqeqeshi wakho wakha isicwangciso sakho ngokusekelwe kwiinjongo zakho, ukuzinikela kwakho kunye nomsebenzi kunye nembali eqhubayo.
Ukuqinisekisa ukuba sikwakhela esona sicwangciso soqeqesho kufuneka sifumane ulwazi olunzulu ngawe, ngembali yakho yokuqhuba kunye nemeko yakho yomzimba. Oku kuya kubandakanya unyango lwakho kunye nayiphi na imbali yokulimala, ukufumaneka kwexesha lakho, izixhobo zoqeqesho kunye neendawo ezikhoyo ukuba uziqeqeshe. Oku sikwenza ngothotho lweencoko, imibuzo kunye neemvavanyo. Uvavanyo lubandakanya iimvavanyo zokuqhuba ngokomzimba kunye neemvavanyo zokuqala zokuhamba, amandla, ukuzinza kunye nokulinganisela.
Ukusebenzisa ulwazi oluqokelelwe kwinqaku lethu Arduua Iimvavanyo ze Skyrunning njengenxalenye ye Build Your Plan isigaba, siya kukwazi ukumisela inqanaba lokufaneleka kwesiseko sakho, kunye namanqanaba okuhamba / amandla ukwenzela ukudala isicwangciso soqeqesho esilungiselelwe wena nge-100%.
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 kwi-Weaknesses (Ekuhambeni 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.
- Lungisa i-volyme yoqeqesho kwiinjongo kunye nembali yembaleki.
- Amandla aphezulu omzimba asezantsi, i-CORE, 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 kokuba wenze oko kuya kufuneka ukuba ugcwalise ifayile yakho Isibhengezo seMpilo.
Emva koko wongeze fernando.armisen@arduua.com njengomqeqeshi wakho, kwaye ugcwalise isiBhengezo sakho seMpilo kuya kusithatha iveki enye ukwenza isicwangciso sakho, kwaye uyongeze kwi Trainingpeaks ukubala.
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 ayiqukwanga kwesi sicwangciso, kodwa kuyenzeka ukuba uthenge kwaye ubhukishe a Intlanganiso yevidiyo kunye nomqeqeshi >> njengenkonzo eyongezelelweyo, ukuba uwile ngathi ufuna ukuthetha nomqeqeshi.
Imibuzo?
Ngayo nayiphi na imibuzo, nceda uqhagamshelane katinka.nyberg@arduua.com.
