Kumenya kupweteka kwapakhungu ndi ntchito yosangalatsa komanso yofulumira
Fartlek , zomwe zikutanthauza "kuthamanga masewera" mu Swedish, ndi mawonekedwe osapangidwira a masewera olimbitsa thupi omwe mumasewera nawo mofulumira komanso mwamphamvu kwambiri. Ngakhale kuti mawuwa ndi ambiri omwe amapezeka ndi mapepala otsika komanso kuyenda mtunda wautali, ndi njira yomwe ingagwiritsidwe ntchito ku mtundu uliwonse wa zochitika zolimbitsa thupi, kuphatikizapo makina oyendetsa.
Malingana ndi msinkhu wanu wa thupi, kuphunzitsidwa kwa fartlek kungapangitse kuthamanga ndi kuthamanga kapena kuyenda ndi kuthamanga. Izi zikutanthawuza, kuti mbali imodzi, kusokoneza zokhazokha za zochitika zamagetsi ndikukupatsani njira zothetsera maphunziro pogwiritsa ntchito zofuna zanu.
Mwachitsanzo, mukamawonerera TV pamtunda wopanga masewera olimbitsa thupi, mungasankhe kuthamanga nthawi yawonetsero pa TV ndikusindikiza pazolonda. Kapena, mukakhala panja, mungagwiritse ntchito mitengo yonyamulira ngati zizindikiro ndi jog pakati pa oyambirira, kuthamanga pakati pa yachiwiri, gogi pakati pachitatu, ndi sprint pakati pachinayi.
Ubwino wa Kuphunzitsa kwa Fartlek
Kusintha kwakukulu komanso kosalekeza kwa maphunziro a fartlek kumapindulitsa pothana ndi matenda a aerobic ndi anaerobic . Komanso, zimakutulutsani ku "hamster wheel" mindset kumene makina kapena timer zimathamangira msinkhu komanso mwamphamvu.
Ndipo, mosiyana ndi maulendo a dera komanso nthawi yomwe maulendo amadziwika bwino, chikhalidwe chosapangidwira cha fartlek chimakulolani kuti mudziwe zolinga zanu pogwiritsa ntchito kuchuluka kapena zochepa zomwe mumafuna kudzipangira nokha tsikulo.
Ndi fartlek, mumakonda kukhala "alipo" mu maphunziro anu ndipo mosakayikira mungagwiritsidwe ntchito mofanana kapena mukukhala mofanana.
Zitsanzo Zopangira Mapulogalamu a Fartlek
Ngakhale kuphunzitsidwa kwa fartlek kungawoneke ngati njira yophweka kwa anthu omwe safuna kudzikakamiza, musawononge mawu oti "osakhazikitsidwa" opanda cholinga.
Musanayambe ntchito iliyonse yopanga zofuna zanu mukhale ndi cholinga pa nthawi kapena mtunda komanso ndondomeko momwe mungasinthire mofulumira kapena mwamphamvu.
Chitsanzo chabwino ndizomwe zimapangidwira mapepala opangira mapepala opangidwa ndi Mike Simon, waphunzitsi wovomerezeka wa NSCA komanso woyendetsa dziko / Westfield, New York. Mtunda ndi msinkhu ndi zabwino kwa othamanga, koma mukhoza kusintha mofulumira malinga ndi momwe mumayendera.
- Kutentha, kuyenda kapena kuchepetsa kwa mphindi zisanu pa mtunda wa maola 3.5 pa ola limodzi mwa asanu ndi awiri.
- Kenaka, thamangani makilomita imodzi pa mailosi asanu pa ola pamodzi peresenti.
- Popanda kusinthasintha, khalani ndi mpumulo wotsitsa liwiro lanu mpaka mailosi asanu pa ola mphindi zitatu.
- Pogwiritsa ntchito, yongolerani makilomita 6.8 pa ora kwa masekondi 30.
- Khalani ndi mpumulo wina wokhazikika, kachiwiri pa mailosi asanu pa ora kwa maminiti atatu.
- Pitirizani kuthamanga uku, kuthamanga kwa masekondi 30 ndikupumula kwa mphindi zitatu, kufikira mutatsala mphindi 25.
- Tsopano muthamange makilomita angapo pa mailosi asanu ndi limodzi pa ora.
- Pomalizira pake, muzizizira pang'onopang'ono pamakilomita 3,5 pa ola limodzi ndi zisanu mpaka zisanu ndi ziwiri.
Pambuyo pakhomo lanu, mutsirize ndi zochepa kapena zoga .
Mawu Ochokera
Mfundo ya maphunziro a fartlek sikuti mukhale ndi chizoloŵezi chanu nokha ndikumamatira.
Ndipotu, sikuyenera kukhala za chizolowezi konse. Muyenera kuyamba ndi zolemba zoyambira ndikukonzekera kuthamanga, nthawi, mtunda, kapena kutsika pamene mukumverera kuti simukutsutsidwa.
Anthu ena adzalandira njira yowonjezereka ndikubweretsa nyimbo zosiyanasiyana zojambulidwa kwa masiku omwe akuphunzira mwakhama kapena ena pamene ali ndi maganizo ambiri. Pamapeto pake, fartlek ndiyomwe mukudzivutitsa nokha, kusangalala, ndi kusunga zinthu mwatsopano.
> Zotsatira:
> Bacon, A .; Carter, R .; Ogle, E. et al. "VO2max Training and High-Intensity Interval Training in People: Meta-Analysis." PLoS One. 2013; 8 (9): e73182; DOI: 10.1371 / magazini.pone.0073182.
> Kumar, P. "Zotsatira za maphunziro a fartlek kuti akhale ndi luso lopirira pakati pa othamanga." International Journal of Physical Education, Masewera, ndi Zaumoyo. 2015; 2 (2): 291-293.