Ukunqoba Iziqongo: Ukwakha Ukunqoba Kwakho Kwangaphambi Kwesizini
Njengoba ikwindla imboza izintaba, kuzwakala umsindo ozwakalayo enyakatho nenkabazwe—isamanisi esaphendulwa ngokulangazela ngabagijimi abalandela umkhondo. Kuphawula isikhathi lapho izinkathi zonyaka zishintsha khona, futhi kubekwa isisekelo sonyaka omusha wezemidlalo.
Uyemukelwa ekuhloleni okujulile okuholwa ngu-Fernando Armisén, Umqeqeshi Oyinhloko kwa Arduua, njengoba ecubungula ubunkimbinkimbi bobuchule bangaphambi kwesizini.
Ukuqopha Ubuciko Bokukhalipha Kwangaphambi Kwesizini
Emkhakheni wokugijima kwezintaba, ukuheha kudlulela ngalé kwenjabulo ekhona; kuyinjabulo ehlala njalo etholakala ohambweni oluqhubekayo, lwesikhathi eside. Ubuhlakani buka-Fernando budlula obujwayelekile, bunikeza okungaphezu kweseluleko sokuqeqesha—kuyipulani yokwakha isisekelo esithinta izinkathi zonyaka.
I-Pre-Season: I-Crucible of Champions
Ukuthuthukisa ukuqina komsubathi esikhathini esifushane kuwumzamo oqondile. Kodwa-ke, ukubona ngeso lengqondo uhlelo lokuqeqeshwa oluphelele olungena phakathi kwezinkathi zonyaka—ukunciphisa ukulimala, ukuthuthukisa ukusebenza kahle, nokukhulisa injabulo yokugijima—leyo yinselele yangempela.
Njengoba ikwindla imboza izintaba, ukugxila kwethu kushintshela ku-pre-season, isisekelo sonyaka wezemidlalo. U-Fernando usinxusa ukuthi sisuke kokujwayelekile siye kokuqondile, sisuke kwenhlobonhlobo siye kwesesifanele—uhambo olusuka kwezempilo luye ekusebenzeni okuphezulu.
Izinjongo Zangaphambi Kwesizini: Ukushaja Isifundo
- Ubuchule Bonyawo/Iqakala:
- Phakamisa ukuhamba kwe-foot-ankle-ukuzinza futhi uhlakulele amandla esisekelo.
- I-Adaptive Mountain Running:
- Gqugquzela ukujwayelana nezimo ezihlukahlukene zezintaba, okunothisa amaphethini ezimoto ezinseleleni zonyaka wonke.
- I-Cardiovascular Citadel:
- Beka isisekelo sesisekelo esiqinile senhliziyo nemithambo yegazi, isisekelo sokuthuthukiswa kokuphila kwesikhathi esizayo.
- Ukuhlola Ubuthakathaka:
- Gxila ebuthakathakeni bomsubathi-i-arthro-muscular, physiological, kanye nengqondo-wenza isu lokuthuthuka.
- I-Running Mechanics Insight:
- Yembula ama-nuances of mechanics egijima, ekhomba izindawo ezihloselwe ukulungiswa.
- Ukusethwa Kwezinhloso kanye Nombhalo Wokuqhudelana:
- Sungula imiqhudelwano eyinhloko (A imincintiswano) futhi uchaze amazinga obude besikhathi sokusebenza okuphezulu.
Ukuzulazula ezigabeni ezimbili zobuhlakani bangaphambi kwesizini
1. Isikhathi Esiyisisekelo:
- Qala isigaba esibanzi esigxile esimweni somzimba jikelele kanye nokuvuselelwa kwenhliziyo nemithambo yegazi. Bhekana nobuthakathaka be-arthromuscular, uthuthukise amandla ajwayelekile, futhi ulungise amaphethini okunyakaza ahlukahlukene.
2. Isikhathi Esiqondile Esiyisisekelo:
- Ukushintshela esigabeni esiqondiswe ekukhuleni kwenhliziyo nemithambo yegazi, ukuphusha imibundu, kanye nokukhuphula ukusetshenziswa komoyampilo. Khulisa ivolumu yokuqeqeshwa kancane kancane, qinisa ukubekezelelana kwezicubu, futhi ungene emandleni aphezulu kanye nokuqeqeshwa okuyisisekelo.
Okhiye Bokunqoba Kwangaphambi Kwesizini: Imibono Ebalulekile
- Diversify Your Pursuits:
- Yamukela injabulo, hlanganisa imisebenzi oyithandayo—lokhu akukhona nje ukugijima kuphela. Ukuqeqeshwa okuphambanayo kuba umlingani owesabekayo, okunikeza kokubili ukuhlukahluka kwe-metabolic kanye nokunotha kwezimoto impilo yonke.
- Ukuqiniswa kwe-Foot-Ankle:
- Bona indima ebalulekile yezinyawo ekugijimeni kwezintaba. Qinisa futhi uzinzise ngemisebenzi eyahlukahlukene, izicathulo ezihlukahlukene, nokuzivocavoca okulawulwayo okungenalutho kwezicathulo zesisekelo esiguquguqukayo nesiguquguqukayo.
- Ukuphakama kwamandla okusebenzayo:
- Gxila ekuqeqesheni amandla okusebenza-i-symphony yesisindo samahhala, ukunyakaza kwe-polyarticular. Hlakulela ukuzinza namandla ngokuhambisana, uqophe ingqikithi ye-virtuoso yentaba yesikhathi esizayo.
- I-Extravaganza Yokusetha Umgomo:
- Bamba isizini yangaphambi kwesizini ukuze udwebe ikhalenda lakho lomjaho ngokucacile. Chaza imijaho eyinhloko (o-A) futhi ufafaze ngokufanelekile imiqhudelwano engu-B yesibili ngohambo oluhamba kahle olubheke ekusebenzeni okuphezulu.
- Yamukela Uhambo, Gxila Emininingwaneni:
- Zithokozise ngenqubo, yakha kancane kancane, bese ulondolozela iziqongo ngokuhamba kwesikhathi. Umlingo usezinkonzweni zansuku zonke, imizamo emincane kodwa engaguquki ebumba unyaka wonke.
- Ukuhlolwa Kwengcindezi Kokuzethemba:
- Isiphi isikhathi esingcono kunesandulela isizini sokuhlola ukuqina kwenhliziyo yakho? Ukuhlolwa kokucindezeleka kuba ngaphezu kokuhlola impilo; isimemezelo sokulungela unyaka wezemidlalo.
Ngamafuphi: I-Symphony ye-Pre-Season Joy
I-pre-season ayikona nje ukuqeqeshwa; kuwumkhosi. Gxila ekusebenzisaneni ngezinto ezihlukahlukene, hlola imikhakha emisha, ucebise ingoma yakho yemoto, khulisa izinyawo zakho, setha izinjongo eziqinile, futhi ujabulele ukuhlangana kwezikhathi zokuqeqeshwa kweqembu.
Njengoba uqala le odyssey yangaphambi kwesizini, khumbula—akusona nje isigaba; kuwukudlulela ku-symphony yokunqoba.
Xhumana nathi!
Ukuze uthole imininingwane eyengeziwe noma ukuqala uguquko lomkhondo wakho, dlulela kulokhu Iwebhusayithi. Imibuzo? Injabulo yokwabelana? Finyelela kuKatinka Nyberg ku katinka.nyberg@arduuaPlay.
Arduua Coaching - Ngoba I-Trail Adventure Yakho Ifanele Indlela Ebekiwe!
Ibhulogi ngu, Katinka Nyberg, Arduua Umsunguli kanye noFernando Armisén, Arduua Umqeqeshi Omkhulu.