A Systematic Purogiramu yePeak Athletic Performance mune chimwe Chinoitika
Dzidzo yeperiodization chirongwa chinogadziriswa chekudzidzisa chinoshandiswa nevatambi kuti vadzike uye kuputsa kudzidzisa kuitira kuti vave mumamiriro ezvinhu akanaka pane imwe nguva nguva. Chikamu chimwe nechimwe chinogona kupedza vhiki kana mwedzi, zvichienderana nechinangwa chekupedzisira, asi maitiro ekugadzirisa zvinotevera anoteverwa kuitira kuti utano huwedzere asi hutano hwekuwedzeredza kana kuwedzera kukuvadza kunowedzera kunopera.
Zvirongwa zvekudzidzisa zveperiodi zvinogona kunge zvakaoma uye zvakagadzirirwa zvakasiyana, asi magwaro egore rose (Macrocycle) periodization phases akataurwa apa anogona kushandiswa nevatambi vakawanda vane tambo tweaking duku.
Chikamu Chekutanga: Kugadzirira
Chinangwa chekutanga chekudzidziswa ndechekudzoka zvishoma nezvishoma mutambi wenhadziro yekudzidzisa mune zvishoma nezvishoma, zvinodzorwa. Nokuda kwekudzidzira kutsva, chikamu ichi chinoita kuti utano hurambe huri nyore, kuburikidza nekuita zvakaderera-kushanda, zvishoma nezvishoma mabasa. Kana iwe uri mutambi wechirungu achibva pane imwe nzvimbo yekuzorora, iwe unogona kunge wakanga uchidzidziswa-chengetedza uye unoda kudzokera zvishoma nezvishoma kumabasa aucange uchidzidzira mune nguva inouya. Nyore, zvidzidzo zvisinganzwisisiki zvakanyatsogadzikana uye zvakatsiga inzira yakanaka yevatambi vakawanda kugadzirira nguva yacho. Kufamba, mabhasikoro, kufamba-famba, nekushambira zvose zvinowanikwa. Munguva iyi, iwe unofanirwawo kubuda kalendari uye kutanga kutarisana nemakwikwi ako zvinangwa zvegore.
Chikamu Chechipiri: Vakai Fitness Base
Kudzidziswa kwechokwadi kunotanga mushure memwedzi wekugadzirira zviri nyore. Iwe zvino unofunga nezvekuvandudza nzvimbo dzose dzehutano, kunyanya kutsungirira kwepfungwa uye simba. Munguva iyi, iyo inogona kugara kwemwedzi inoverengeka, iwe uchagadzirisa utano hwako hwose, kuvaka simba nesimba , kuwedzera kudzidziswa kwemazuva uye kuita zvakasiyana-siyana muviri wose. Iyi ndiyo nharaunda yaunenge uri jack-ye-yose-maitiro uye unoshanda pane utera hwako, kushanduka kwako, kuenzanisa kwako uye kuvaka chirongwa chakasimba chokudya. Kubatana nechikwata kana timu, kana kushanda nemudzidzisi wakanaka kune avo vanoda urongwa humwe panguva iyi yekudzidziswa, asi vatambi vakawanda vane ruzivo vanodzokera ku "maitiro avo akaedza uye echokwadi" maitiro ekudzidzisa maitiro.
Chikamu Chechitatu: Vakai Sports-Specific Fitness
Mwedzi miviri inotevera inguva yekuisa pfungwa pahutano hwakanaka. Iyi ndiyo Nhungamiro Yechiratidzo , iyo inoreva kuti kuti uve nani pane rimwe basa kana unyanzvi, unofanirwa kuita basa iroro kana unyanzvi. Munguva iyi, iwe unofanidza mararamiro-akaita semamiriro ezvinhu uye unyanzvi hwekudzidzira hunodiwa panguva yechiitiko chako. Mumuviri wako wakasimba uye akakwana uye iwe unogona kutarisa pamhando yemakwikwi, urongwa, uye kudzidzira unyanzvi hwepfungwa . Iwe unodzidzira unyanzvi kazhinji nekudaro kuitira kuti uve wechipiri-uye unobatanidza navo mune rimwe rangano rakarongeka, rinoyerera. Iwe unogonawo kutanga makwikwi muzviitiko zve "kutungamira" kuti uenzaniswe kumakwikwi chaiwo uye mamiriro emasikati-zuva.
Chikamu Chechina: Kutora
Kupinza kunoreva kuderera kwekudzidzira inzwi vhiki kana maviri pamberi pemakwikwi makuru emitambo. Maererano nekutsvakurudza, nzira dzakanaka dzekutengesa dzinosanganisira kuderera kukuru kwekudzidzira inzwi, asi kuwedzera zvishoma, mashomanana ekudzidzira nguva dzekudzidzira zvidzidzo zvinotungamirira kumakwikwi. Iyi mirayiridzo inosanganisira:
- kuderedza kurairirwa kwako (mileage) ne80-90 muzana
- kuderedza nguva yako yekudzidzira (nhamba yezvikamu zvekuvhima) ne20 muzana
- nokuda kwezviitiko zvinogara kweawa kana zvishoma, shandisa vhiki imwechete taper
- nokuda kwezviitiko zvinogara kwenguva refu kupfuura awa, shandisa mavhiki maviri taper
Chikamu Chechishanu: Kuona
"Kutarisa" kunoreva mutambi ari mumamiriro akanaka kwazvo (muviri, mupfungwa uye mupfungwa) pane imwe nguva yechiitiko kana rudzi. Chikamu chekutengesa chekuongorora nguva chinogona kupedza imwechete kune vhiki mbiri uye ndiyo yakanakisisa yekugadzirira chirongwa chekudzidzisa nguva. Mushure meTaper phase, vatambi vakawanda vanoona kuti muviri wavo wakakwana uri pahupamhi kwenguva imwechete kwevhiki, zvichienderana nekushandisa kwavanoita nguva iyoyo. Kana uine nguva yakareba (yebhola kana bhora) iwe uchada kuumba zviduku zvishoma / zvikamu zvebasa munguva yekushanda. Semuenzaniso, kana iwe uchikwikwidza Svondo imwe neimwe, Muvhuro ichava zuva rekudzorera, kuvaka mushure neChitatu neChishanu nekugadzira zvakare musi weMugovera.
Chikamu Chechitanhatu: Zororo uye Kudzorera
Mushure mokunge iwe wakanyatsotarisa uye uchikwira, iwe unoda kuronga pane imwe nguva yezororo nenguva yekudzorera. Chikamu ichi chinogona kupera kubva kwevhiki imwe kusvika kumwedzi miviri zvichienderana nehuwandu nekureba kwemukwikwi kana nguva. Izvo zvinoenderana nezvakakodzera iwe zvachose. Mutevedzeri wemusasa marathon angada kuzorora zvakanyanya kupfuura mutambi ane ruzivo anozadza marathons akawanda gore negore. Kunyange kana iwe uchinzwa zvakanaka mumuviri, iwe unofanirwa kuzvibvumira nguva yekushaya pfungwa mupfungwa zvakare. Izvi zvakakosha kubatsira kubatsira kuderedza njodzi yekuwedzeredza, kuora mwoyo, kukuvadzwa, uye kuora mwoyo. Ino inguva yakakura yekuyambuka-tanga kana kungozvigadzika zvakare uye rega muviri wako ufare. Ndinowana yoga ibasa rakakwana rokuita panguva yekudzorera.
> Sources:
> American College of Sports Mishonga, Team Team, uye Kutarisa Kwevatambi VeMitambo: A Consensus Statement, 2000. [http://www.amssm.org/MemberFiles/tpccs103101.pdf] Kupedzisira kwawanikwa muna Dec 2010 iri paIndaneti yeAmerican Medical Society for Sports Medicine (AMSSM) [http://www.amssm.org/].