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Uhlelo Lonyaka & Nenkathi

Uhlelo Lonyaka & Nenkathi

Ukuqinisekisa ukuthi uzoba sesimweni esihle kakhulu ngosuku lomjaho, umqeqeshi wakho uzoqala ukukwenzela uhlelo lwaminyaka yonke, okuhlanganisa i-ajenda yakho yomjaho kanye nezigaba ezahlukene zokuqeqeshwa.

Izinhlanga ABC
Silinganisela imijaho ofuna ukugijima kuyo ohlelweni lwakho lokuqeqeshwa silwehlukanise lube imijaho engu-A, imijaho engu-B nemijaho engu-C.

  • A Izinhlanga: Imijaho emikhulu lapho sizoqinisekisa ukuthi usezingeni eliphezulu futhi ulungele ukudlula wena.
  • B Izinhlanga: Izinhlanga ezifana no-A ngokwebanga, ukuphakama, indawo njll. lapho uzohlola khona amasu, ikhithi, ijubane njll. ozowasebenzisa emijahweni A yakho.
  • C Imijaho: Izinhlanga ezingeke ziguqule ukuhlela kwethu futhi sizozihlanganisa ohlelweni lwakho lokuqeqesha.

Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esiyisisekelo (izinyanga ezingu-1-3)

  • Ukuthuthukiswa okujwayelekile kwesimo somzimba.
  • Sebenza Ngobuthakathaka (Ekuhambeni namandla).
  • Ukulungiswa kokwakheka komzimba/ukuthuthukiswa (ukuqeqeshwa nokudla).
  • Amandla esisekelo esijwayelekile.
  • Ukuqeqeshwa kwezakhiwo zamaqakala onyawo.

Isigaba Esijwayelekile Sokuqeqesha, Isikhathi Esiqondile (izinyanga ezingu-1-3)

  • Ukuqeqeshwa kwamathreshold (aerobic/anaerobic).
  • Ukuqeqeshwa kwe-VO2 max.
  • Guqula i-volyme yokuqeqesha ihambisane nemigomo kanye nomlando womsubathi.
  • Amandla amakhulu aphansi komzimba, i-CORE, kanye nemininingwane esebenzayo.

Isigaba Sokuncintisana, Ngaphambi Kokuncintisana (amaviki angu-4-6)

  • Ukuqina kokuncintisana kokuqeqeshwa kanye nokuhamba kancane.
  • Ukuqeqesha eminye imininingwane yokuncintisana (indawo, umsoco, imishini).
  • Ukubamba amaleveli wamandla nama-plyometrics.

Isigaba Sokuncintisana, I-Tapering + Competition (amaviki angu-1-2)

  • Lungisa ivolumu namandla ngesikhathi sokuqopha.
  • Finyelela osukwini lomjaho ngenani eliphakeme lokuqina, ugqozi, amandla aphelele, amaleveli nesimo sokuphila kahle.
  • Iziqondiso zokudla okunomsoco, ngaphambi nangesikhathi somjaho.

Isigaba soguquko - Inguquko & Ukubuyisela

  • Amalunga nokululama kwemisipha.
  • Buyisa ukusebenza okuvamile kwezitho zomzimba kanye nesistimu yenhliziyo.
  • Imihlahlandlela yokudla ngemva komjaho.

Ukufaneleka, Ifomu & Ukukhathala

Ukuze sithuthukise futhi silawule umthwalo wokuqeqeshwa womsubathi ngamunye, futhi siqinisekise ukuthi abasubathi bethu basezingeni elihle Ukufaneleka, futhi ilungiselelwe kahle ukuthi ikwazi ukwenza imijaho ehleliwe ka-A no-B ngenani eliphakeme Ifomu, sisebenzisa inkundla ye-Trainingpeks njengethuluzi, sisebenza nemingcele FITNESS, FATIQUE kanye neFOMU. Funda kabanzi mayelana nokuthi sikwenza kanjani lapha. Umjaho Ngokungcono Kwakho >>