Ita Spartan-Level Fit NeSpartan SGX
Hazvifananidzi kuuya sechishamisika kuti mamiriro emakambani anoshamisika anoramba akasimba mushure mokukura kwekukura kuburikidza nekunopera kwezana remakore rechi20 uye kutanga kwe21. Chikamu chikuru chekukura shure kwegore ra2012 chakauya nenzira yezvisizvo zvisiri zvechigarire zviitiko, zvinowanzonzi zvipingamupinyi zvidzidzo, kana maOCRs. Izvozvi, maererano neHurumende yeEast of the Sport yakabudiswa kubva kuU.SA Running, kukura kwezviitiko zvisingaiti zvechimiro, kusanganisira mitambo yezvipingamupinyi, marudzi ezvidzidzo, uye madzinza akasiyana-siyana, akawandisa kuverenga-kugadzirisa kupinda muhafu marathons uye zvizere marathons inenge mamiriyoni 1.5 mamiriyoni evanhu vanokwana mamiriyoni 4 vari kutora chikamu mune zviitiko zvisiri zvechigarire.
Kuti uise izvi nenzira imwe, iyo ichimhanya sangano rose yakaramba ichikura panguva ino, kubatanidzwa mune zvisiri zvechiitiko zvezviitiko zvisina kukura, zvakaputika.
Izvozvo zvakati, kuwedzera kwakanyanya kwekuita nhengo kwakatanga kutendeuka, nemamwe mashoko echangobva kuitika anoratidza kuti kutanga kwekugadzirwa kwemabhizimisi kwakaderera semakambani emakwikwi akabuda kunze kwebhizimisi uye ruzivo rwechiitiko chevatambi vakatanga kutapfeka. Asi pasinei nekuderera kwekunonoka kwekutora chikamu, huwandu hwekufarira hunoramba hwakasimba, uye mamiriyoni evamhanyi vanoramba vachiedza kutsvaga dambudziko reOCRs dzakadaro uye madzinza ezvidzidzo gore negore.
Mukurwisana Kukura Mukugadzirisa Kuteerera Mutambo
Nzira dzinopesana dzemasangano (OCRs), kusiyana nemamwe emamwe mazita "themed" kana "adventure" madzinza, ane zviitiko zvakakwikwidzana zvikuru. Vane mafungiro ekudzivirira anokurudzira vatori vechikamu kuti vaise miviri yavo yepanyama-kukwira mambure emitengo, vachikwira mumatope emadhaka, uye vachikambaira pasi pematare ematare akabatwa-vose vachida kupedzisa nhangemutange inotangira kubva pamatatu kusvika kumairi makumi maviri.
Iyi madzinza haasi ezvo mwoyo usina simba, asi iwo akakwana kune ani zvake anowedzera mukukwikwidza. Ichokwadi, pane kunyange yeOCR World Championship iyo inounza avo vakanakisa vatambi veOCR kubva kumarudzi ose emakwikwi uye makwikwi avo vanoda kuratidza kuti ndivo vakanakisisa pane zvakanakisisa.
Pasi yose yeOCRs dzakapoteredza, inonyanya kuzivikanwa uye kukwikwidzana inosanganisira Spartan Race, Tough Mudder, uye Warrior Dash.
Makambani matatu aya, pamwe chete nekuurayiwa kwezvimwe zviitiko zvinouya uye zvinouya, zvose zvinonzi "marudzi akakodzera" kupinda muOCR World Championships. Kufanirwa kunotora kudzidziswa kwakakomba uye kunoda kuronga kwakasimba kwekuita basa kunobatsira makwikwi kuti awane "unyanzvi hwemotokari dzakasiyana-siyana uye dzakagadziridzwa," hunodiwa nevatambi vechiOCR, sekuenderana naNicole Mullins, munyori wepeji ya2012, "Zvinodzivisa Course Challenges : History, Popularity, Performance Demands, Kudzidzisa Zvinobudirira, uye Nzira Yakarongwa. "
OCR Kudzidziswa kweMutangi
Mashoko akanaka ndeokuti, haufaniri kutora maawa-zuva nezuva kwekushanda kwemazuva ekugadzirira kutanga yako OCR. Zvechokwadi, madzinza akawanda ari chaizvoizvo anowanikwa kune vanotanga. Zviitiko zvizhinji zvinopa vatimi sarudzo yekusarudza maduku emakwikwi emakwikwi uye kukwanisa kubva kunze kwezvipingamupinyi zvakaoma. Izvi zvinoita kuti chero munhu wese anotevera chirongwa chinonzwisisika uye chinogara chichidzidzisa kupedzisa chiitiko ichocho. Dambudziko, hongu, kuziva kuti rudzi rwekurovedza chirongwa chinomhanya kumhanya. Nemhaka yekuti OCRs haisi yezviitiko zvemagariro, vatambi vanofanira kutevera simba rakakwana rakazara uye cardio routines iyo inosanganisira maitiro ewe bodyweight uye nguva yekushanda.
Muzhizha 2015, reebok Spartan Race yakatanga chipingamupinyi chekurovedza ruzivo rwakadzidziswa neSpartan's official SGX vadzidzisi vainzi SpartanFIT. SpartanFIT, iyo yakagadzirirwa madzinza eSpartan, ndiyo nzira inobatsira yekudzidzira kune chero chiitiko cheOCR chero ipi zvayo. Inotaurira vatori vechikamu kumhando yezvipingamupinyi zvavanogona kutarisira kutarisana panguva yemhangemutange uye vanovadzidzisa nzira yekukudziridza simba uye kutsungirira kunofanirwa kupedzisa OCR.
Kunyange zvazvo nguva dzose iri pfungwa yakanaka yekushanda zvakananga nemudzidzisi kana mudzidzisi anotungamirira kuchiitiko chikuru, kana uri kutsvaga maitiro mashomanana kuti utange iwe, iwe uri muhombe.
Spartan SGX Kudzidzisa Mutevedzeri Joe DiStefano, BS, CSCS, SGX, akagadzirira "kutanga" chete Spartan SGX chirongwa chekuverenga Vaverengi. Iyi chirongwa inotora anenge maminitsi makumi maviri pazuva, mazuva matatu pavhiki, kwete kusanganisira kutsungirira kudzidzira mazuva. Iyi nzira yakanaka yekutanga kugadzirira yeOCR yako yekutanga, kana iri iyo chiitiko cheSpartan.
OCR uye Spartan Race Workout Plan yeVatangi vekutanga
Mavhiki 1 ne2: 3 mazuva evhiki, pamwe chete famba nhanho dzinenge 3 000 zuva rega rega
Nheyo: Simbisa maitiro ezvakabuda
Basa rekuita basa: Ita 4 mazamu e:
- Takura Gumbo , 10 yadhi (chengeta mabvi ako masendimita masere kubva pasi, shure zvichienderana nevhu)
- Reverse Lunges , 10 reps pamagumbo
- High Plank Hold , 30 seconds (gara uine abs, quads, uye hutete hwakasimba nemuviri wako uchienderana nevhu)
- Kufamba Kwezororo, 30 seconds
Mavhiki 3 ne4: Mazuva matatu pavhiki, pamwe nezviyero zvitatu zvezuva nezuva, uye rimwe zuva rekutsungirira
Musoro: Itai kuti huwandu hwehuwandu hwehuwandu hwezvinhu huvepo munguva shoma
Basa rekuita basa: Dzorera tsvina uye kufamba kwaunenge uchida kupedzisa kupedza nguva yakawanda yenguva inogoneka:
- Takura Chikoro , 50 yadhidi
- Reverse Lunges , 50 reps pamagumbo
- High Plank Hold, kuunganidza zvitatu zvemaminetsi ekutora nguva
Uyewo, gadzirisa kutsungirira kwemazuva makumi matanhatu kana kupfuura kwekufamba mumasikirwo
Mavhiki 5 ne6: 3 mazuva evhiki, pamwe nematanho mashanu ezuva nezuva, uye mazuva maviri ekutsungirira
Musoro: Tora kurovedza kusvika kune imwe nhanho
Basa rekuita basa: Dzorerai kufamba kwacho kaviri, kuapedzisa nekukurumidza sezvinobvira, wozorora maminitsi maviri. Dzokorora zvose zvakatevedzana katatu:
- Push-Ups, 5 reps
- Takura Chikwata , mamita gumi nemashanu
- Reverse Bear Crawl , 15 yards
- Kufamba Makungu , 30 yadhiyadhi
- Burpees , 5 reps
Uyewo, pedza mazuva maviri ekutsungirira:
- Kufamba masikati: 90 kana kupfuura maminetsi pamakumbo ako kufamba mumasikirwo
- Runomhanya: makiromita matatu akapedzisa nekukurumidza sezvazvinogona
Sources:
Mullins, N., Kudzivisa Kudzivirira Matambudziko: Nhau, Nhamba, Nheyo dzeMitemo, Kudzidzisa Zvinobudirira, uye Nzira Yakarongwa . Zvinyorwa zveOkuita Physiology Online . 2012, Vol. 15, Nhamba 2.
Running USA. 2014 State of the Sport - Chikamu 1: Zvisati zviri zveMitambo yeMitambo. April, 2014.