Isikhokelo soqeqesho: Iingcebiso ezi-4 zokukunceda ukhwele ngamandla

Esi sisikhokelo sikaSelene Yeager sonyuka intaba, amava aya kukunceda uqeqeshe ngcono kwaye ekugqibeleni uthandane nokunyuka. U-Selena yeager ngumbhali owaziwayo wamanqaku ezempilo kunye nokuqina. Ungumqeqeshi wabucala oqinisekisiweyo we-ncaa, umqeqeshi webhayisikile oqinisekisiweyo wase-USA, ugqatso lwebhayisikile yeentaba, kunye ne-USA.
Uyakhuphisana kumacandelo ebhayisekile asezintabeni kwaye uhlala echitha ukuya kwiyure kwindawo enyukayo, echitha iiyure ezine ukuya kwezintandathu ngosuku.
Xa wayeqala ukukhwela ibhayisikile, kwafuneka azinyanzele ukuba afunde izakhono ezingaphezulu ukuze aphumelele kwii-RACES zeentaba ezinje nge-ABSA Cape Epic kunye neBrasil Ride, ke ngoko waqesha umqeqeshi ukuba amncede kwezona mfuno zakhe zinzima - ukunyuka.
   
Ukuhamba ngebhayisikile phakathi kweendlela ezisezintabeni kumnandi ngokwenene, kodwa kukho into ekhethekileyo ngokunyuka xa kuthelekiswa nezinye iindlela zokuhamba ngebhayisikile. Okokuqala, kuya kufuneka uhlengahlengise ukuqina koqeqesho ngokwexesha, nesitshixo kwimpumelelo yoqeqesho lokunyuka.
 
Ke, xa yena nabalingane bakhe besenza iiseti ezintathu zemizuzu esi-8 okanye iiseti ezintandathu zemizuzu emihlanu yokunyuka intaba, kukho imizuzu engama-5 ukuya kwengama-24 yokuhamba ngebhayisikile ngokulula, owona mqobo uphantsi kakhulu ukuba nabani na angawugqiba ngokulula. Kwimeko yobuhlanga yokwenyani, unokuthi "ubambe" umqhubi ohlaselayo apha, okanye uyeke ukusukela okwexeshana okanye uphumle. Ukongeza, bakwenze okufutshane, ukunyuka okunyukayo ngamandla aphezulu, njengeeseti ezisi-30 zemizuzu emi-8 okanye iiseti ezili-3 zemizuzu emi-12.
 
Ayisiyiyo kuphela le mithambo inika umzimba wakho amandla avela kwimithambo ye-aerobic, ukulawula i-lactic acid, kunye nokunyusa umda wokuqina, kodwa ikwandisa ukomelela kwengqondo yakho, kuba ukunyuka okunzima ayisiyongxaki nje yemisipha, kodwa nengqondo ngokunjalo.
 
Apha uya kukunika iingcebiso zokukunceda ngokunyuka kwakho intaba. Ukufumana iziphumo ezingcono, ucebisa ukuba wenze oku kube kabini ukuya evekini kwaye ungadinwa kakhulu ngaphambi kokuba uqalise ukuzilolonga. Ukongeza, uqeqesho oluphindaphindiweyo lokunyuka luza kukwenza ube buhlungu kwaye udinwe, khumbula ukuyeka ngexesha elifanelekileyo, ungazivumeli ukuba uwe.
 
Kukho konke ukunyuka, isantya, amandla kunye namandla kufuneka abe ngaphakathi kwinqanaba lakho. Ukuba ulahlekelwe ngama-20% esantya sakho kunye namandla, sowuza kuqhuma. Lixesha lokuba ume kwaye uphumle imizuzwana embalwa kwaye ubize usuku.
   
I-RPE ibhekisa kuVavanyo lokuZilolonga okucingelwayo, imvakalelo yokulinganisa ngokwasemzimbeni, ekwabizwa ngokuba kwinqanaba lokuqonda kwezemidlalo. Lo mzobo ungasentla linqanaba le-10 lereferensi yakho. Idatha efanelekileyo iya kukhankanywa kule mihlathi ilandelayo.
Kwakhona, qiniseka ukuba ufudumeze imizuzu eli-15 ngaphambi kokuba uqale, kwaye upholise imizuzu embalwa emva kokuba ugqibile. Xa usenyuka, yima ukhwele imizuzwana engama-20 Olu qeqesho luyakunceda ukuphucula ukunyuka kwakho kunye nexesha lokubuyisela kwimeko yesiqhelo ukuze ukwazi ukuqhubeka nokuhamba kweqela lakho.
  Uyenza njani: fumana ifayile ye intaba ethatha imizuzu eli-10 ukuya kweli-15 ukunyuka, kwaye kumda wakho we-lactate, qala ukunyuka (amanqanaba e-RPE 7 ukuya ku-8). Emva kwemizuzu emi-2, yima kwaye unyathele amaxesha angama-20 phantsi kwesantya esipheleleyo (inqanaba le-RPE 9), emva koko uhlale phantsi uyeke umqobo wakho we-lactic acid ubuyele kwindawo ebalulekileyo kwaye uqhubeke nokunyuka. Phinda yonke imizuzu emi-1 ukuya kwezi-2 (kuxhomekeke kwimeko yakho), emva koko uphinde usebenze u-1 ukuya kumaxesha ama-2.   Imitsi emfutshane  
Ukugcina ukuma okuqinileyo phezu kweenduli eziqengqelekayo, ziqhelise ukunyuka okonyukayo okomzuzu-2.
 
Indlela yokwenza: fumana indawo emfutshane yokunyuka okanye yokuqengqeleka ethatha malunga nemizuzu emi-2 ukufikelela encotsheni. Emva kokuqala ukunyuka, i-RPE ibanjwe kumanqanaba 7 ukuya kwi-8. Emva kwemizuzwana engama-90, khawulezisa ngokukhawuleza okukhulu (amanqanaba e-RPE 9 ukuya ku-10) de ufike phezulu kwimizuzwana engama-30 edlulileyo. Phinda kane ukuya kumaxesha amathandathu.
    Phinda unyuke ngekhefu elifutshane  
Le modeli yoqeqesho lweklasikhi ifanekisa iimeko ezinyukayo zethrekhi yokwenyani, kwaye awuhlali unalo ixesha lokufumana kwakhona ngaphambi kokuba ubethwe ngumthambeka olandelayo.
 
Uyenza njani: fumana intaba ethatha imizuzu eli-10 ukunyuka emva koko ubuyele encotsheni, enokuthi inde. Xa uqala ukunyuka, hlengisa amandla okulawula umda wakho we-lactic acid, ukubetha kwentliziyo, kunye nenqanaba le-RPE (eligcinwe kwinqanaba le-8) kangangemizuzu emithandathu. Emva koko jika umva, phumla imizuzu emi-3 kwaye uqalise ukunyuka kwakhona. Phinda kwakhona amaxesha amane okunyuka. Okanye unokwenza iiseti ezintathu zemizuzu esibhozo yokunyuka intaba ngekhefu lemizuzu emine.
  Uqeqesho lwerokethi  
Njengoko igama libonisa, "uqeqesho lwerokethi" kukuphuhlisa amandla akho okuqhushumba kwaye kukwenze uqhume njenge rokethi. Kuya kufuneka unyuke iinduli ngaphandle kokulahla isantya okanye amandla.
 
Uyenza njani: qala ngokunyuka okufutshane okuthatha malunga nemizuzu emi-2 ukufikelela encotsheni. Qala ngokuma okanye ukuqala kancinci (njengogqatso), ubale ukuya kuthi ga kwisithathu, uphume ngokukhawuleza kangangoko unakho (amanqanaba e-RPE 8-9) kangangemizuzu emi-2, emva koko uphinde ufumane imizuzu emi-5. Phinda amaxesha ama-5 ukuya kwali-10.
 
 
Ngaba akukho lula (hayi)? Yiza, ungathanda ukunyuka iinduli.