Gutunga ikirenge biragenda biba nkibisanzwe nko kuba umunyamuryango wa siporo. Kandi biroroshye kumva impamvu. Nkuko twabivuze mu nyandiko zabanjirije iyi,gukandagira are itandukanye cyane, kandi iguha igenzura ryose wifuza kurwego rwimyitozo ngororangingo, igihe, ubuzima bwite n'umutekano.
Iyi nyandiko rero ivuga kubyerekeye gukoresha neza imashini yawe ikora. Imyitozo yawe igomba kumara igihe kingana iki? Ni ubuhe buryo bwiza bwo kugira iyo wiruka mu muhanda ujya ahandi? Nigute ushobora kuringaniza kwiruka mu nzu no hanze? Reka turebe ibi bibazo bitatu:
1. Uburebure bwimyitozo ngororamubiri…
Biterwa rwose nawe, intego zawe, nigihe umaze wiruka! Ikintu cyingenzi hano ntabwo ari ukugereranya imyitozo yawe nuwabandi. Niba uri intangiriro yuzuye, umurimo wawe wo gukandagira urashobora gushingira kumaguru. Koresha igipimo cya RPE - Igipimo cyibikorwa Byakoreshejwe - gupima umuvuduko wawe. 10/10 nimbaraga zose zishoboka, 1/10 ntigenda. Urashobora gukoresha ibi kugirango bikuyobore, niba 10/10 ari kwiruka cyangwa urugendo rukomeye kuri wewe.
Kubashya, iminota itanu yo gushyushya kuri 3-4 / 10, mukigikorwa cya 6-7 / 10 muminota 10-15 hanyuma ugasubira kuri 3-4 / 10 yawe kuminota itatu ukonje ni ahantu heza kuri gutangira. Wubake igihe cyo gukora imyitozo hejuru yiminota kandi wongere umuvuduko wakazi mugihe ubishoboye.
Niba uri inararibonye wiruka, noneho nanone, uzamenye ko gukoresha neza inzira yawe biterwa nintego zawe. Urashaka kunoza umuvuduko wawe no gukomera, cyangwa kwihangana kwawe? Byishura kumenya gutandukanya imbaraga no kwihangana, kuko aya magambo akoreshwa kenshi (atari byo) akoreshwa muburyo bumwe. Stamina nigihe cyigihe igikorwa gishobora gukorwa kurwego rwo hejuru. Kwihangana nubushobozi bwawe bwo gukomeza igikorwa mugihe kinini.
Niba rero ushaka kunoza igihe cyawe 5k kurugero, iyi ni umuvuduko nintego yo gukomera. Ugomba kwitoza kuvanga kwiruka; umuvuduko, intera na fartlek kimwe no kwiruka byoroshye. Ntukeneye byanze bikunze umutoza kubwibi, kuko gahunda yimyitozo yubuntu iraboneka byoroshye kurubuga ruzwi nka Runner's World. Ariko rero, burigihe wumve umubiri wawe, imbaraga zamahugurwa kugirango ushyigikire siporo yawe kandi ntukirengagize niggles zisubiramo kuko bakunda urubura mubibazo bikomeye. Fata iminsi y'ikiruhuko gihagije ushake inama kwa physiotherapiste niba umubiri wawe ukubwira ko bikenewe.
Niba ukurikirana intego yo kwihangana nka marato cyangwa ultra marathon, noneho urimo gukora kubushobozi bwawe bwo guhangana numunaniro. Ibi byose bijyanye nigihe mumaguru yawe, kandi kwirundanya kugenda buhoro muri zone ya aerobic - zone 2 - nimwe muburyo bwiza bwo kubiteza imbere.
Zone 2 bivuze ko wiruka ufite umuvuduko wumutima uri munsi yindege yawe ya aerobic, kandi akenshi ni zone yirengagijwe ariko ifasha cyane imyitozo. Ni umuvuduko mwiza, aho ushobora kuvuga byoroshye ndetse ukanafunga umunwa numwuka wizuru mugihe uri 'kubikora. Yumva ari nziza, yongerera umutima umutima-mitsi, ubuzima bwa metabolike na VO2 Max. Kunoza ibirindiro byindege nabyo bizagufasha gukora byihuse kimwe no kunoza kwihangana kwawe. Mubyukuri ugomba kwiruka gahoro kugirango wiruke vuba. Ni win-win.
Mugihe ndi umuvugizi ukomeye wo gusohoka hanze kugirango ukore ibi biruka, urashobora gukoresha igihe kinini ukora zone 2 kuri podiyumu ukumva umuziki cyangwa ukareka ubwenge bwawe bukareremba. Tekereza nk'uburyo bwo gutekereza cyane aho utagomba guhangayikishwa no gutesha abantu inzira yawe cyangwa gutsitara kubutaka butaringaniye. Birashobora kuba inzira nziza yo kwitoza, gusa menya neza ko nta bana / amatungo / inzitizi hafi ya podiyumu yawe niba ugiye muri zone hanze muri zone 2. Ibi bisa nkibisanzwe, ndabizi, ariko burigihe nibyiza kwibuka urimo kwiruka hejuru yimbere.
2. Gukubita kurambirwa.
Niba kwiruka mu nzu ari monotonous cyangwa ntibiterwa nibitekerezo byawe nukuntu ubona umwanya wawe kuri podiyumu. Niba utekereza ko bizaba intambara yo mumutwe, noneho birashoboka. Ariko niba utekereza igihe cyawe cyo gukandagira nkuko ubibona; igihe iyo utemereye guhangayika, ibibazo cyangwa ibibazo bya buri munsi byinjira mubitekerezo byawe, noneho bizahinduka ahera kuva muribi byose nibintu byo kwifuza no gutegereza.
Umuziki ninshuti yawe magara hano. Kora urutonde rwumukino ukunda nuburebure bwigihe ushaka kwitoza, kandi ntugire isaha. Wibuze gusa muri muzika hanyuma wiruke kugeza urutonde rwo gukina rurangiye. Niba ufite ibintu bikubangamiye, birashoboka ko uzasanga byakozwe muburyo bwiza iyo urangije kwiruka, uko byagenda kose.
Wibuke ko niba urimo kwitoza kumarushanwa yo kwihangana, umwanya munini ushobora kwihanganira gukandagira, nibyiza ko uzahangana nigihe cyigihe cyumunsi wo gusiganwa. Niba ushobora kuguma igihe kuri podiyumu, urashobora gukoresha rwose nkamahugurwa yo mumutwe kumarushanwa maremare.
Kuyobora kubisabwa kwiruka nubundi buryo bwiza bwo guca intege. Umutoza ukunda ushingiye kuri porogaramu ni umujyanama wawe, wiruka inshuti, moteri hamwe na nyampinga wo kwiyizera mubihe ukeneye cyane. Kuringaniza mugihe udashaka gutekereza kumasaha, mileage cyangwa ibibera kuri uriya munsi ni hack nziza cyane kugira mumufuka winyuma.
3. Gereranya imyitozo yawe yo gukandagira no kwiruka hanze.
Niba bisa naho byoroshye kwiruka kuri podiyumu kuruta hanze, nibyo kuko ni. Iyo wiruka mu nzu, ntabwo uba urwanya imyuka irwanya ikirere, cyangwa impinga ntoya hamwe nuduce twa kaburimbo cyangwa inzira.
Kugira ngo ufashe kwigana hanze yiruka kuri podiyumu, pop 1% uhindukire igihe cyose. Uku kurwanya gake bifasha kwigana ubutaka bukora; haba muburyo byunvikana kumaguru, hamwe nibisabwa kumutima wawe no kurwego rwa ogisijeni.
Nyamara, inzira nziza yo guca icyuho hagati yibi byombi ni ugukoresha ikomatanya ryombi hamwe no kwiruka hanze. Byombi bifite umwanya wabyo mumahugurwa yawe, kubwibyo rero kugumisha imwe muricyumweru cyawe wiruka hanze bizafasha umubiri wawe kuva murindi. Gukora ibi bivuze ko umushahara wawe winjiza cyane wo kwinezeza wunguka kwimuka neza mumoko ayo ari yo yose cyangwa imyidagaduro ukora.
Umunsi urangiye, urashaka ko umubiri wawe ukomera kandi ukomera, kandi bivuze imyitozo yuzuye. Niba uhora wiruka kumukandara woroshye, uhamye, ingingo zawe zizabyumva uramutse uhindutse muburyo butunguranye, butagaragara hanze. Ku rundi ruhande, kwiruka ukandagira ni byiza ku mubiri wawe kandi bizafasha kuramba mu kwiruka kwawe mugihe witoza intego zawe. Koresha ubu buryo kugirango ukoreshe neza inzira zawe, kandi igishoro cyawe - haba kumubiri ndetse nubukungu - bizishyura inyungu.
Igihe cyo kohereza: Ukwakira-18-2024