3 UkuSebenza kweNduli yangaphandle ukukunceda ukuba ubethe nayiphi na injongo yokubaleka

Umxholo

• Khawuleza kwaye womelele
• Yakha ukunyamezela ngokukhawuleza
• Ukunyusa amandla
• Uphengululo lwe

Ukubaleka kweenduli yindlela entsha yokufumana uqeqesho lwexesha lokuphumla ukuze unyuse umlinganiso wakho wokuqina ukuze ukhawuleze kwaye womelele ngokubanzi, utshilo uRyan Bolton, ophumelele i-Olimpiki kunye nomseki weBolton Endurance Training Training eSanta Fe, eNew Mexico.

"I-Hill iphinda [izithuba ezinyukayo] inokusebenza inkqubo ye-aerobic kunye ne-anaerobic yomzimba wakho kwaye iphucule amandla akho kwangaxeshanye," utshilo. (Ungayichazanga eyokugqibela, kukho izibonelelo ezingakumbi zokubaleka ngaphandle.)

Xa unyuka induli, ngokwendalo wonyusa inyathelo lakho lokuphendula ekuphuculeni, kwaye amalungu akho asezantsi kufuneka enze umsebenzi ongaphezulu kunokuba bekwinqanaba okanye ukwehla kokubaleka, utshilo uGianluca Vernillo, Ph.D., ugqirha we-kinesiologist kwiYunivesithi weCalgary eCanada ofunda ngokubaleka kweenduli. Ngokukodwa, ukunyuka komqolo kubonakalise ukusebenza okuphezulu kwemisipha kwiiglute, imisipha, amathole, i-hip flexors, kunye namathanga angaphakathi nangaphandle. Oko kuthetha ukutshiswa kwekhalori enkulu ngokunyuka ngakunye. “Kufana nokwenza imiphunga emininzi ngelixa ubonisa ubunzima bomzimba wakho phambili naphezulu,” utshilo uBolton. Ke ukubetha kwentliziyo yakho kuyanyuswa. Okwangoku, kukwakhona icandelo leplyometric kuyo. (Qinisekisa ukuba ulingane kwezi zi-5 zoqeqesho olufunekayo lokubaleka zonke iimbaleki zifuna.)

Xa ujongana neenduli, ifom elungileyo yeyona nto iphambili. (Sebenzisa ezi fomu zilula zilula ukwenza ukubaleka kube lula ngokuphindwe kalikhulu.) Gxila ekuqhubeni amadolo ukuya esifubeni kunye neengalo zakho ngamandla phambili nasemva ngestayile ngasinye, utsho uBolton. Gcina indawo "yekratshi", umqolo wakho umde kunye nesifuba kunye nesilevu phezulu-uxhathise umnqweno wokungqiyama kakhulu. Ace oku kuzilolonga kudalwe nguBolton, kwaye awuyi kuziva umbi nje kuphela kodwa uya kufumana indawo yokudlala entsha yeenjongo zomzimba wakho.

Khawuleza kwaye womelele

Ukufudumala imizuzu eyi-10 ukuya kwe-20 ngokulula.

Yenza ishumi elinesibini le-30-yesibini uphinda-phinda ngokukhawuleza njengoko unokubaleka unyuke induli ephakathi. (Inye ene-6 ukuya kwi-9 leepesenti zebakala- inyuke kancinci kunamabakala eebhulorho kunye neendlela ezigqithileyo- ilungile.)

Baleka uye emazantsi enduli phakathi kweentaba ezikhuphukayo (okanye uphinde).

Yakha ukunyamezela ngokukhawuleza

Zifudumeze imizuzu eyi-10 ukuya kwengama-20 ngesantya esilula.

Phinda-phinda iinduli ezintandathu zemizuzu emi-2 kunye-30 kwinduli encinci: Khangela enye enebakala leepesenti ezi-4 ukuya kwezi-6, elikwinqanaba elifanayo neebhulorho kunye neendlela ezigqithileyo. Baleka unyuke ngesantya onokuthi usibambe malunga nemizuzu engama-20.

Baleka uye emazantsi enduli emva kokuphindaphinda.

Khuphuka phantsi ngemizuzu emihlanu ukuya kweli-15 yokubaleka.

Ukunyusa amandla

Zifudumeze imizuzu engama-20 ngesantya esilula.

Yenza ishumi elinambini le-10 ukuya kwi-12-yesibini yonke into ephumayo kwinduli ethe tyaba (enye enebanga lesi-8 ukuya kwi-12 lepesenti, elingana nezinyuko eziqhelekileyo).

Qhubeka uhamba kwi-jog elula kakhulu ngomzuzu kunye nesiqingatha phakathi kwe-sprints.

Ngokukhawuleza emva kwe-sprint yokugqibela, baleka imizuzu eli-10 ngesantya esilinganiselweyo.

Phola phantsi ngejog yemizuzu emihlanu.

Uphengululo lwe