“ZONE ZERO” Ye-Ultra Distance Runner
Enye yezinselelo ezinkulu zomgijimi we-ultra trail ukukwazi ukuhamba kahle ezintabeni, ngezinga eliphansi kakhulu lomzamo, ukuze akwazi ukuhlala emijahweni ende yama-ultra trail, 100 Miles plus...
Ngemva kweminyaka eminingi yokuqeqesha abagijimi bamabanga amade, umqeqeshi wethu uFernando uqoqe ulwazi oluhle kakhulu kule ndawo, futhi kulokhu okuthunyelwe kwebhulogi uzokutshela mayelana nokutholakele okusha mayelana ne-"Zone Zero".
Ibhulogi kaFernando Armisén, Arduua Umqeqeshi Oyinhloko...
Enye yezinselelo ezinkulu, uma kungeyona enkulu kunazo zonke, ekuqeqesheni umgijimi webanga elide noma elide kakhulu ukuthuthukisa amandla akhe e-cardiovascular aerobic aze afike phezulu ukuze akwazi ukugijima ezintabeni ngesivinini esiphansi kakhulu futhi isici esiphansi kakhulu sokucindezeleka okungenzeka kokubili ngokomzimba nangokwemishini, okuzovumela umgijimi ukuba aqhubekisele phambili leli zinga lomzamo amahora amaningi egwema ukukhathala kwenhliziyo nemithambo yegazi, umzimba kanye ne-arthro muscular okuhambisana nokuqina okukhulu.
Iqiniso liwukuthi le nselele enkulu izwakala njengokuhlangenwe nakho okuhle ngendlela yohambo lwempilo olujabulisayo phakathi nenqubo yokuqeqeshwa enombono wesikhathi eside, kodwa akulula ukuhlola noma ukulinganisa ukuthi sithuthuke kanjani leli khono lokhokho lokuhamba. kude...
Uyazi ukuthi athuthuke kanjani amandla akho e-aerobic kulolu hambo oluhle?
Ingabe uyakwazi ukugijima noma ukunyakaza ngamandla aphansi kakhulu kunomkhawulo wakho we-aerobic?
Ngaliphi ijubane?
…. lena ngeminye yemibuzo engifuna izimpendulo zayo lapho ngiqala ukusebenza nomsubathi omusha kule nqubo.
Ukukhathala, umuntu ohamba naye ongahlukaniseki, ngandlela thize kuyasicupha futhi kufanele siphile nakho, kodwa kungasibhubhisa...
Sekuyisikhathi manje, futhi ngineminyaka ethile yokuhlangenwe nakho ekuqeqesheni abagijimi bamabanga amade kakhulu, bengilokhu ngicabanga ngesidingo sokwakha isici esisha somsebenzi ekuqeqesheni laba basubathi abathatha imiqhudelwano ende kakhulu. Laba abasubathi abayivelakancane ngempela nabakhetheke kakhulu abafuna ukusebenza ngendlela ehluke ngokuphelele kunoma yiluphi olunye uhlobo lokugijima kwezintaba: ukugijima ibanga elide.
Isiyalo esimiswe ngokuphelele ngumuntu oyedwa, izinto eziningi futhi ngaphezu kwakho konke okwenzekayo okuyinkimbinkimbi, into ethokozisayo nengaziwa, ukukhathala, okuhlasela umsubathi hhayi nje kuphela ngokwezinga lomzimba kodwa nasezingeni lomhlaba ngisho nangendlela evame ukunquma izinga elingokwengqondo.
Ngichaze lobu bukhulu obusha noma indawo yokuqina kokuqeqeshwa njengokuthi “ziro” zone futhi umqondo wukuthi ihambisana nezindawo zokuqeqesha ezi-5 engivame ukusebenza ngazo nabagijimi bezintaba (Izindawo 1-2 ikakhulukazi i-aerobic, izindawo 3-4 zone ze-tempo phakathi ama-thresholds kanye ne-zone 5 anaerobic). Le ndawo entsha yokuqina izosisiza ukuthi sihlole futhi silinganise ukuthi athuthuke kangakanani amandla oku-aerobics omsubathi nokuthi lingakanani ivolumu angakwazi ukulihlanganisa ngomfutho wakhe othize ngesikhathi eziqeqeshela lezi zinselele ezinkulu.
Ngakho-ke izoba indawo engaphansi kakhulu komkhawulo wokuqala wokuphila (i-aerobic) ezohlanganisa ububanzi bokuqina obuphakathi kuka-70 no-90% womkhawulo we-aerobic. Izinhlobonhlobo zokuqina lapho ingakhiqizi i-lactate kuphela (eqala ukukhiqizwa ku-aerobic threshold intensity), kodwa ngakho-ke ukugcina izinga lomzamo kuzoncika ngokuphelele emigudwini ye-aerobic ekukhiqizeni amandla, okungukuthi amafutha nama-carbohydrate njengamafutha ukuba khona kwe-oxygen.
Indawo yokuqina lapho imisipha yenhliziyo, ngokuvamile evele ikhathele, isebenza ngemvamisa elinganiselwe kakhulu kodwa okufanele ivumele umgijimi oqeqeshiwe ukuba anyakaze futhi aqhubeke nokuthuthuka ngesivinini esihle emqhudelwaneni wakhe.
Le ndawo eyiziro izosisiza ukuthi singafaki nje kuphela ukuqeqeshwa okukhethekile kwemiqhudelwano noma izinselele ezinkulu kodwa futhi nomthamo omkhulu kuyo yonke isizini yezemidlalo hhayi nje ngokugijima kodwa nangokuzilolonga okuphambanayo ngisho namandla nokuhlukahluka nokuhambisanayo. imisebenzi yempilo yansuku zonke yomsubathi.
Kuyo yonke isizini kuzodingeka senze inqubekelaphambili enkulu ekhonweni lokunyakaza nokukhiqiza ivolumu kule zoni enguziro ukuze sithole abantu abasebenza kahle kakhulu abakwazi ukubhekana nempilo nokusebenza kahle kakhulu ohambweni olude lwalesi sigaba sezemidlalo.
Izici ezibalulekile zomgijimi webanga elide: impilo, amandla kanye nokudla.
Ezingeni le-metabolic, njengoba sesishilo, sibhekene nohlobo lwe-aerobic lokukhiqiza amandla, iphesenti elikhulu elivela ku-oxidation yamafutha, leyo vimba esingacabanga ngayo "engenamkhawulo" emzimbeni womuntu onempilo. Kodwa lapho kufanele nokho sicabangele uchungechunge lwezici ezihambisanayo ezizoba yisisekelo ekuthuthukisweni okuphelele kwalesi sikhundla: amazinga okuhamba namandla omsubathi, ukuzuza ukuguquguquka okuhle kwe-metabolic okusekelwe ekudleni okuhle nemihlahlandlela ye-hydration kanye nokuqeqeshwa okuphelele amathumbu … imihlahlandlela okuthi kanye nokuqeqeshwa kwenhliziyo nemithambo yegazi kukhombisa ukubaluleka kwalo mbono wesikhathi eside wokwakha umgijimi ohamba ibanga elide nokwengeza iminyaka yokuqeqeshwa kanye nolwazi olugwema ukulimala ukuze sikhule futhi sithuthukise wonke amandla esinawo ngaphakathi kwethu. Kungalesi sizathu, phakathi kokunye, ukuthi lo mdlalo umele yonke indlela yokuphila yalabo abaphishekela ukusebenza futhi bajabulele noma sebekhulile.
Okuqukethwe okuphoqelekile kokuqeqeshwa kwebanga...noma yini ithuthukisa ukukhuthazela kuya ekukhathaleni.
Kodwa singabalungiselela kanjani abasubathi ukuze balungele imicimbi yalolu hlobo? Lona ikhithi yombuzo…. futhi akulula neze.
Into yokuqala, njengoba sishilo ngaphambili, ukuthola abasubathi babe nempilo enhle, ngaphandle kokulimala futhi ubani ozokhula unyaka nonyaka ngendlela yomhlaba wonke mayelana nesipiliyoni, amandla athile kanye nenani lokuqeqeshwa kanye nemincintiswano, okungenzeka ukuthi yiyona kakhulu. ingxenye eyinkimbinkimbi kanye naleyo eyenza isihlungi esikhulu nabasubathi abayindlala. Uma sesidlulile lesi sigaba sokuqala (esingakhuluma ngaso izinkathi ezimbalwa zonyaka noma iminyaka yokuqeqeshwa) sizofika isigaba esithile esingaba nengqondo uma sesidlule kwezidlule futhi lapho manje uma indawo eyiziro izothatha konke ukubaluleka kwayo ukuqeqeshwa.
Lapha, izikhathi zokuqeqesha ezinezimo ezilawulwayo zangaphambi kokukhathala noma ukumane ukuqeqeshwa okukhipha ngokuphelele umsubathi endaweni yakhe yokunethezeka ezingeni elilodwa noma ngaphezulu kuzoba ukuncoma okukhulu. Amasu ahlanganisiwe ngokokudla okunomsoco, ukusebenza kwengqondo, amashejuli okuqeqesha kanye nezinhlobo zokuqeqesha ze-frequency-periodization ... noma yini iya ekutholeni lezo zimo "zokulawulwa" kokukhathala ngokomzimba kanye/noma kwengqondo kanye nalokho "kungakhululeki" komsubathi ovamile walolu hlobo. of inselele. Lokhu akuyona into entsha, kusewukuqeqeshwa ukumelana nokukhathala futhi sithemba ukwenza inqubekelaphambili enkulu kule sizini ekuqondeni nasekuyihlaziyeni.
Imaphi amasu owasebenzisayo ukuqeqesha ukumelana nokukhathala?
Ingabe uyayazi/uzwe ubuhlungu ohlangothini olumnyama lokugijima kwebanga elide? Ubani ongakaze abhekane nokuwohloka kanye nokungenzeki kokungakwazi ukwandisa umfutho noma ngisho nokuhamba ngesikhathi somncintiswano?
Ingabe kungenzeka ukuziqeqeshela ukulinganisa kangcono lezi zimo noma ngisho nokuthola nokuhlehlisa isimo esinjalo ngokushesha ngangokunokwenzeka?
/ Fernando Armisén, Arduua Head Coach
Funda kabanzi mayelana ne Indlela esiziqeqesha ngayo? kanye ne Arduua indlela yokuqeqesha, futhi uma ungathanda ukuba nengxenye ekuqeqeshweni kwethu sicela uhlole Arduua Coaching Izinhlelo >>.