Pezani Fitani-Level Fit ndi Spartan SGX
Sitiyenera kudabwa kuti dziko la makampanili likhalebe lamphamvu pambuyo pa kukula kwakukulu kumapeto kwa zaka za m'ma 1900 ndi kuyamba kwa 21. Mbali yayikulu ya kukula pambuyo pa 2010 inadza mwa zochitika zosachita mwambo, zomwe nthawi zambiri zimatchedwa mitundu yolepheretsa maphunziro, kapena OCRs. Ndipotu, malinga ndi chikalata cha 2014 State of the Sport chochokera ku USA Running, kukula kwa zochitika zomwe sizinali zachikhalidwe, kuphatikizapo zovuta zapadera, mitundu yosiyanasiyana, ndi mitundu yosiyanasiyana, kupatulapo kulembedwa kwa mafilimu a marathons ndi marathons ndi pafupifupi 1.5 miliyoni omwe akuwombera anthu 4 miliyoni othamanga nawo mbali zomwe sizichitika.
Kuyika njira iyi, pamene ntchito yonse ikupitirizabe kukula panthawiyi, kutenga mbali mu zochitika zomwe sizinali zachikhalidwe sizinangokulirakulira, zinaphuka.
Izi zati, kuwonjezereka kwakukulu kwa gawoli kwayamba kutembenuka, ndi deta yatsopano yomwe ikuwonetsa kuti choyamba chiwerengero cha makampani anatsikapo ngati makampani oyendayenda adachoka mu bizinesi ndipo chidziwitso cha zomwe adakumana nazo zinayamba kuvala zoonda. Koma ngakhale kuchepetsa kuchepetsa kutenga nawo gawo, chidwi chonse chikukhalabe cholimba, ndipo mamiliyoni a othamanga akupitiriza kufunafuna vuto la OCRs ndi madera otchuka chaka chilichonse.
Mpikisano Wowonjezereka Mu Kupikisana Kovuta Kwambiri
Mitundu yopeweratu (OCRs), mosiyana ndi mitundu ina ya "themed" kapena "adventure" zochitika, ndi zochitika kwambiri mpikisano. Iwo ali ndi malingaliro amphamvu omwe amalimbikitsa ophunzira kupitiliza malire awo-kukwera maukonde a katundu, kulumphira mumatope a matope, ndi kudumphira pansi pa zida za waya wophimba-onse pofuna kukwaniritsa mpikisano wothamanga mtunda wamakilomita atatu kapena 26.
Mitundu iyi si yowona mtima, komabe iwo ali angwiro kwa aliyense amene amapeza mpikisano. Ndipotu palinso mpikisano wa OCR World Championship yomwe imasonkhanitsa othamanga opambana OCR kuchokera ku mndandanda uliwonse wa mpikisano ndi mpikisano omwe akufuna kutsimikizira kuti ali abwino koposa.
Pa ma OCR onse ozungulira, otchuka kwambiri ndi mpikisano ndiwo Spartan Race, Tough Mudder, ndi Warrior Dash.
Makampani atatuwa, kuphatikizapo zoopsa za zochitika zina zotsutsana ndi zomwe zikubwera, onse akuwoneka kuti ndi "mafuko oyenerera" kulowa mu OCR World Championships. Kuyenerera kumafunika kuphunzitsidwa mwakhama ndipo kumafuna ntchito yolimbika kwambiri yomwe imathandiza ochita mpikisano kuti akwaniritse "maluso osiyanasiyana opanga magalimoto ndi mphamvu zamagetsi," zomwe zimafunikira kwa OCR masewera, monga mwa Nicole Mullins, yemwe analemba kalata ya 2012, "Zovuta Zopinga Zovuta : Mbiri, Mbiri, Kuchita Zofuna, Maphunziro Ogwira Ntchito, ndi Kukonza Maphunziro. "
OCR Kuphunzitsa kwa Woyamba
Uthenga wabwino ndikuti, simusowa kuti muzichita masewera olimbitsa thupi tsiku ndi tsiku kukonzekera oCR yanu yoyamba. Ndipotu, mitundu yambiri imakhala yotheka kwa oyamba kumene. Zochitika zambiri zimapatsa mpikisano mwayi wosankha kutalika kwa mtunda wautali komanso kukwanitsa kusiya zovuta. Kusinthasintha kumeneku kumathandiza pafupifupi aliyense amene amatsatira pulogalamu yokhazikika yophunzitsira kukwaniritsa zoterezi. Chovuta, ndithudi, ndi kudziwa mtundu wa maphunziro omwe wothamanga ayenera kutsatira. Chifukwa chakuti OCRs sizochitika zachikhalidwe, ochita masewera ayenera kutsatira mphamvu zowonjezera komanso zochitika za cardio zomwe zimaphatikizapo ntchito zozizwitsa thupi komanso ntchito.
M'chilimwe cha 2015, Reebok Spartan Race inayambitsa zopinga zovuta kuphunzitsidwa zophunzitsidwa ndi a Spartan ophunzitsira SGX otchedwa SpartanFIT. SpartanFIT, pokonzekera mafuko a Spartan, ndi njira yeniyeni yophunzitsira mwambo uliwonse wa OCR. Imawawuza ophunzira ku zovuta zomwe angathe kuyembekezera kukakumana nawo pa mpikisano ndipo akuwaphunzitsa mmene angakhalire mphamvu ndi chipiriro chofunikira kukwaniritsa OCR.
Ngakhale kuti nthawi zonse ndi bwino kugwira ntchito limodzi ndi mphunzitsi kapena mphunzitsi yemwe akutsogolera kuchithunzi chachikulu, ngati mukufuna njira zochepa kuti muyambe, muli ndi mwayi.
Mtsogoleri wa Sukulu ya SGS Joe DiStefano, BS, CSCS, SGX, anakonzekera "zokhazikika" zokhazokha za Spartan SGX dongosolo la owerenga bwino. Ndondomekoyi imatenga pafupifupi mphindi 20 patsiku, masiku atatu pa sabata, kuphatikizapo masiku ophunzitsira kupirira. Ndi njira yabwino kuyamba kukonzekera oCR yanu yoyamba, kaya ndi zochitika za Spartan.
Ndondomeko ya OCR ndi Spartan Workout Plan for Oyamba
Masabata 1 ndi 2: masiku atatu pa sabata, kuphatikizapo kuyenda masitepe 3,000 tsiku lililonse
Mutu: Pangani mfundo zofunikira zoyambira
Kuchita masewera olimbitsa thupi : Pangani maulendo 4 a:
- Kuthamanga Kwambiri , mamita 10 (onetsetsani mawondo anu pansi, pansi pofanana ndi pansi)
- Mitsinje yotsutsana , 10 kumbuyo kwa mwendo
- High Plank Hold , masekondi 30 (sungani malo anu, quads, ndi zolimba kwambiri thupi lanu likufanana ndi nthaka)
- Mpumulo Woyenda, masekondi 30
Masabata 3 ndi 4: masiku atatu pa sabata, kuphatikizapo masitepe 3,000 tsiku ndi tsiku, ndi tsiku limodzi lopirira
Mutu: Gwirizanitsani zamtengo wapatali zopezeka mu nthawi yochepa
Kuchita masewera olimbitsa thupi: Kuthanizani mofulumira ndi kusunthira pamene mukufuna kumaliza ntchitoyi nthawi yochuluka.
- Kuthamanga Kwambiri , maadidi 50
- Zitsulo Zosintha , 50 kubwezera pa mwendo
- High Plank Hold, ikanipo mphindi zitatu zokwanira nthawi yogwira
Komanso, tsimikizani tsiku lakumapeto kwa masabata 60 kapena kuposerapo kuyenda mu chilengedwe
Masabata 5 ndi 6: masiku atatu pa sabata, kuphatikizapo masitepe 5,000 tsiku lililonse, ndi masiku awiri opirira
Mutu: Tengani maphunziro ku mlingo wotsatira
Kuchita masewera olimbitsa thupi: Bweretsani kayendetsedwe kawiri, kuzikwaniritsa mofulumira, kenako muzipuma mphindi ziwiri. Bweretsani maulendo onsewa katatu:
- Push-Ups, 5 kubwereza
- Kuthamanga Kwambiri , mamita 15
- Bweretsani nkhwangwa , mapadi 15
- Mapangidwe oyenda , maadidi 30
- Mabomba , 5 kubwerera
Komanso, malizitsani masiku awiri opirira:
- Tsiku loyenda maulendo: Mphindi 90 kapena kupitirira kuposa mapazi anu
- Tsiku lothamanga: makilomita atatu anamaliza mwamsanga
Zotsatira:
Mullins, N., Mavuto Ovuta Othawa: Mbiri, Zochita, Kuchita Zofuna, Maphunziro Ogwira Ntchito, ndi Kukonza Maphunziro . Journal of Physiology Physiology Online . 2012, Vol. 15, nambala 2 ..
Kuthamanga USA. 2014 State of the Sport - Gawo 1: Zochitika Zachikhalidwe Zosasintha. April, 2014.