Igayidi Yokuqeqesha: Izeluleko ezi-4 zokukusiza ukhuphuke ngamandla

Lo ngumhlahlandlela kaSelene Yeager wokuqwala izintaba, isipiliyoni esizokusiza uqeqeshe kangcono futhi ekugcineni uthandane nokukhuphuka. USelena yeager ngumbhali odumile wezindatshana zezempilo nezokuzivocavoca emsebenzini. Ungumqeqeshi womuntu oqinisekisiwe we-ncaa, umqeqeshi webhayisikili oqinisekisiwe wase-USA, umqeqeshi webhayisikili wezintaba oqeqeshiwe, kanye ne-USA triathlete.
Uncintisana ezigabeni zamabhayisekili asezintabeni futhi uvame ukuchitha kuze kube ihora ekhuphukeni, echitha amahora amane kuya kwayisithupha ngosuku ekhuphukeni.
Ngenkathi eqala ukuhamba ngebhayisikili, kwadingeka aziphoqe ukuthi afunde amakhono amaningi ukuze aphumelele ezintabeni ze-RACES ezinjenge-ABSA Cape Epic ne-Brasil Ride, ngakho-ke waqasha umqeqeshi ozomsiza kwesinye sezidingo zakhe ezibaluleke kakhulu - ukukhuphuka.
   
Ukuhamba ngebhayisikili phakathi kwemigwaqo yezintaba kumnandi ngempela, kepha kukhona okuthile okukhethekile ngokuqwala uma kuqhathaniswa nezinye izinhlobo zokuhamba ngebhayisikili. Okokuqala, kufanele ulungise ukuqina koqeqesho lwakho ngokwesikhathi, okuyisikhiye sempumelelo yoqeqesho lokukhuphuka.
 
Ngakho-ke, lapho yena nabalingani bakhe benza amasethi amathathu emizuzu engu-8 noma amasethi ayisithupha emizuzu emi-5 yokuqwala intaba, kunemizuzu engu-24 kuye kwengama-30 yokuhamba ngebhayisikili okulula, okuwumbundu ophansi kakhulu umuntu angawuqedela kalula. Esimweni somjaho wangempela, ungakwazi "ukubamba" umshayeli ohlaselayo lapha, noma uyeke ukumjaha okwesikhashana noma uphumule. Ngaphezu kwalokho, baphinde bakhuphuka ngezindlela ezimbalwa ngamandla amancane, njengamaqoqo ayi-8 emizuzu emi-3 noma amasethi ayi-12 emizuzu emi-2.
 
Akukhona nje kuphela ukuthi lezi zivivinyo zinika umzimba wakho amandla amaningi kusuka ekuzivocavoca i-aerobic, kulawule i-lactic acid, futhi zandise umkhawulo wokuqina, kepha futhi zandisa nokuqina kwakho kwengqondo, ngoba ukukhuphuka kanzima akuyona nje inselelo yemisipha, kodwa neyengqondo.
 
Lapha uzokunikeza izeluleko zokukusiza ngokukhuphuka kwentaba. Ngemiphumela engcono, uncoma ukwenza lokhu kube kabili kathathu ngesonto futhi ungakhathali kakhulu ngaphambi kokuqala kokuzivocavoca. Ngaphezu kwalokho, ukuqeqeshwa njalo ngokukhuphuka kuzokukwenza ube buhlungu futhi ukhathale, khumbula ukuma ngesikhathi esifanele, ungavumeli ukuwa.
 
Kukho konke ukukhuphuka, isivinini sakho, umfutho namandla kufanele kube phakathi kwebanga lakho lezinhloso. Uma ulahlekelwe yi-20% yejubane namandla akho, usuzoqhuma. Isikhathi sokuma uphumule emathangeni ambalwa bese sikubiza ngosuku.
   
I-RPE ibhekise ku-rating of Percezed Exertion, umuzwa wesilinganiso somzimba obonakalayo, obizwa nangokuthi esikalini sokuqwashisa ngezemidlalo. Isibalo esingenhla yisilinganiso esisezingeni-10 sereferensi yakho. Imininingwane efanele izoshiwo ezigabeni ezilandelayo.
Futhi, qiniseka ukufudumeza imizuzu eyi-15 ngaphambi kokuthi uqale, bese uphole imizuzu embalwa ngemuva kokuthi uqede. Lapho ukhuphuka, sukuma bese ugibela imizuzwana engama-20 Lokhu kuqeqeshwa kuzokusiza ukuthi uthuthukise isikhathi sakho sokukhuphuka nokululama ukuze ukwazi ukuhambisana ijubane leqembu lakho.
  Ungayenza kanjani: thola a intaba ethatha imizuzu eyi-10 kuye kweli-15 ukukhuphuka, nasemkhondweni wakho we-lactate, qala ukukhuphuka (amazinga we-RPE 7 kuya ku-8). Ngemuva kwemizuzu emi-2, sukuma ugoqoze izikhathi ezingama-20 ngaphansi kwejubane eliphelele (i-RPE level 9), bese uhlala phansi bese umkhawulo wakho we-lactic acid ubuyela endaweni ephuthumayo futhi uqhubeke ukhuphuke. Phinda njalo ngemizuzu eyi-1 kuye kwayi-2 (ngokuya ngesimo sakho), bese uphinda konke ukusebenza 1 kuye kayi-2 izikhathi.   Imithombo emifushane  
Ukuze ulondoloze ukuma okuqinile phezu kwamagquma aqengqayo, zijwayeze ukukhuphuka okwemizuzu engu-2.
 
Ungayenza kanjani: thola ukukhuphuka okufushane noma isigaba esigoqekayo esithatha imizuzu emi-2 ukufinyelela phezulu. Ngemuva kokuqala ukukhuphuka, i-RPE ibanjwa emazingeni 7 kuya ku-8. Ngemuva kwemizuzwana engama-90, shesha ngokushesha okukhulu (amazinga e-RPE 9 kuya ku-10) uze ufike phezulu kumasekhondi angama-30 wokugcina. Phinda izikhathi ezine kuya kweziyisithupha.
    Phinda ukhuphuke ngamakhefu amafushane  
Le modeli yokuqeqeshwa yakudala ifanisa izimo zokuqwala zethrekhi yangempela, futhi imvamisa awunaso isikhathi sokululama ngokugcwele ngaphambi kokuba wehliswe ngumqansa olandelayo.
 
Ungayenza kanjani: thola intaba ethatha imizuzu eyi-10 ukukhuphuka bese ubuyela phezulu, okungaba yinde. Uma uqala ukukhuphuka, lungisa ubukhulu bokulawula umkhawulo wakho we-lactic acid, isilinganiso senhliziyo, kanye ne-RPE (egcinwe ezingeni 8) imizuzu eyisithupha. Bese ubuyela emuva, phumula imizuzu emi-3 bese uqala ukukhuphuka futhi. Phinda inani lezikhathi ezine ezikhuphukayo. Noma ungenza amasethi amathathu ama-hikes asentabeni wemizuzu engu-XNUMX ngekhefu lemizuzu emine.
  Ukuqeqeshwa kwe-rocket  
Njengoba igama liphakamisa, "ukuqeqeshwa kwe-rocket" ukuthuthukisa amandla akho wokuqhuma futhi kukwenze uqhume njenge-rocket. Udinga ukukhuphuka amagquma amade ngaphandle kokulahlekelwa isivinini noma amandla.
 
Ungayenza kanjani: qala ngokukhuphuka okufishane okuthatha imizuzu emi-2 ukufika phezulu. Qala ngokuqala noma ukuqala kancane (njengomjaho), ukubala kuze kube kathathu, ukuphuma ngokushesha okukhulu ngangokunokwenzeka (amazinga we-RPE 8-9) imizuzu emi-2, bese ululama imizuzu emi-5. Phinda izikhathi ezi-5 kuye kweziyi-10.
 
 
Akulula (cha)? Woza, ungahle uthande ukukhuphuka amagquma.