Uhlelo lokuqeqesha luhlanganisa konke ukuzivivinya okufanele uzilungiselele lo mjaho (ukugijima, amandla, ukunwebeka kokunyakaza njll.), futhi zonke izikhathi zizokwengezwa emjahweni wakho. Trainingpeaks i-akhawunti.
Wonke amaseshini asebenzayo asekelwe esikhathini esichithiwe (kunebanga), nokuthi kunzima kangakanani kuwe (kukalwa ngesilinganiso senhliziyo).
Wonke amandla, ukuhamba kanye neseshini yokwelula, kunencazelo kanye nesixhumanisi sevidiyo.
Izidingo
Idinga iwashi lokuqeqeshwa elihambisana nalo Trainingpeaks >> uhlelo lokusebenza kanye nebhendi yesifuba yangaphandle yokulinganisa ukushaya kwenhliziyo.
Izilinganiso zehora lesihlakala azinembile ngokwanele ukulandela lolu hlelo.
Yakhiwe kanjani
Uhlelo lokuqeqesha lusekelwe Arduua indlela yokuqeqesha, futhi yakhelwe yizigaba ezahlukene zokuqeqesha.
Isigaba Sokuqeqesha Okujwayelekile, Isikhathi Esiyisisekelo
- Ukuthuthukiswa okujwayelekile kwesimo somzimba.
- Sebenza ngobuthakathaka obujwayelekile bokugijima (Ekuhambeni namandla).
- Ukulungiswa kokwakheka komzimba/ukuthuthukiswa (ukuqeqeshwa nokudla).
- Amandla esisekelo esijwayelekile.
- Ukuqeqeshwa kwezakhiwo zamaqakala onyawo.
Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esithile
- Ukuqeqeshwa kwamathreshold (aerobic/anaerobic).
- Ukuqeqeshwa kwe-VO2 max.
- Amandla amakhulu aphansi komzimba, i-CORE, kanye nemininingwane esebenzayo.
Isigaba Sokuncintisana, Ngaphambi Kokuncintisana
- Ukuqina kokuncintisana kokuqeqeshwa kanye nokuhamba kancane.
- Ukuqeqesha eminye imininingwane yokuncintisana (indawo, umsoco, imishini).
- Ukubamba amaleveli wamandla nama-plyometrics.
Isigaba Sokuncintisana, Tapering + Competition
- Lungisa ivolumu namandla ngesikhathi sokuqopha.
- Finyelela osukwini lomjaho ngenani eliphakeme lokuqina, ugqozi, amandla aphelele, amaleveli nesimo sokuphila kahle.
- Iziqondiso zokudla okunomsoco, ngaphambi nangesikhathi somjaho.
Ukuthi isebenza kanjani
Uthenga uhlelo lapha esitolo sewebhu, futhi uzothola i-imeyili evela kithi eneminye imiyalelo.
Into yokuqala okudingeka uyenze ukufaka futhi Vumelanisa eyakho Trainingpeaks uhlelo lokusebenza, bese wengeza fernando.armisen@arduuaPlay (Arduua Head Coach) njengomqeqeshi wakho.
Ngemva kwalokho ungeze fernando.armisen@arduuaPlay njengomqeqeshi wakho, kuzothatha izinsuku ezimbalwa ukuthi sengeze uhlelo lwakho kweyakho Trainingpeaks i-akhawunti.
Amasevisi angeziwe
Ukuqeqesha Umuntu
Ukuqeqeshwa komuntu siqu AKUKHO kulolu hlelo, futhi uma ufuna lolo hlobo lwenkonzo, sincoma ukuthi ubhalisele enye yezinhlelo zethu. Izinsizakalo Zokuqeqesha >> Esikhundleni.
Umhlangano Wevidiyo Nomqeqeshi
Umhlangano wevidiyo awufakiwe kulolu hlelo, kodwa kuyenzeka ukuthi uthenge futhi ubhukhe a Umhlangano Wevidiyo Nomqeqeshi >> njengesevisi eyengeziwe, uma uwe sengathi udinga ukukhuluma nomqeqeshi.
Imibuzo?
Nganoma yimiphi imibuzo sicela uxhumane katinka.nyberg@arduuaPlay.
