Kukonzekera Mwachangu pa Peak Athletic Performance mu Nkhani Yeniyeni
Maphunziro a Periodization ndi ndondomeko yophunzitsira yogwiritsidwa ntchito ndi othamanga kuti ayambe kukwera ndi kupotoza maphunziro kuti akhale ndi moyo wabwino pa nthawi yomwe ikuwonekera. Gawo lirilonse likhoza kukhala masabata kapena miyezi, malingana ndi cholinga chachikulu, koma mfundo zowonongeka zimatsatiridwa kuti thupi liziwonjezeka koma chiopsezo choyambitsanso kapena kuvulaza choipa chimachepa.
Mapulani a maphunziro a Periodization angakhale ovuta komanso opangidwa mwachindunji, koma magawo oyambirira a nyengo (Macrocycle) omwe adatchulidwa pano angagwiritsidwe ntchito ndi othamanga ambiri omwe amawombera pang'ono.
Gawo 1: Kukonzekera
Cholinga cha gawo loyamba la maphunziro ndi kubwezeretsa pang'onopang'ono wothamanga wopita kukaphunzitsidwa pang'onopang'ono, yozoloweretsedwa. Kuchita masewera atsopano, gawoli limapangitsa kukhala wathanzi pang'onopang'ono, pochita zinthu zochepa, ntchito zolimbitsa thupi. Ngati ndinu wothamanga wokonzekera kuchoka pa mpumulo, mwina mwakhala mukuphunzitsidwa mwapadera ndipo muyenera kubwerera pang'onopang'ono ku ntchito zomwe mudzakhala mukuphunzira pa nyengo yotsatira. Zosavuta, magawo oyenera omwe ali omasuka komanso osasunthika ndi njira yabwino kwa othamanga ambiri kukonzekera nyengoyi. Kuyenda, kuyendetsa njinga, kuyenda, ndi kusambira ndizo zosankha zambiri. Panthawiyi, muyenera kutuluka kalendala ndikuyamba kukwaniritsa zolinga zanu zamakampani.
Gawo lachiwiri: Mangani zofunikira
Maphunziro enieni amayamba pambuyo pa mwezi wokonzekera mosavuta. Tsopano mukuika patsogolo pakukwaniritsa zofunikira zonse za thupi, makamaka kupirira mtima ndi mphamvu. Pakati pa gawoli, lomwe lingakhale miyezi yambiri, mutha kulimbitsa thupi lanu lonse, kulimbitsa mphamvu ndi mphamvu , kuwonjezera maphunziro a panthawi ndikuchita zozizwitsa zosiyanasiyana. Iyi ndi gawo limene mumapanga zochitika zonse ndikugwira ntchito pa zofooka zanu, kusintha kwanu, kulingalira kwanu komanso kukhazikitsa ndondomeko yoyenera ya zakudya. Kulowa nawo gulu kapena timu, kapena kugwira ntchito ndi mphunzitsi ndibwino kwa iwo amene akufunikira dongosolo lapadera pa gawoli la maphunziro, koma othamanga ambiri omwe amadziwa bwino amabwerera ku chizolowezi chawo choyesa ndi chowonadi.
Gawo Lachitatu: Pangani Zochita Zolimbitsa Mafilimu
Miyezi iwiri yotsatira ndiyo nthawi yoti muganizidwe za masewera olimbitsa thupi. Izi ndizo Mfundo Zenizeni , zomwe zikutanthauza kuti kuti mukhale bwino pa zochitika zina kapena luso linalake, muyenera kuchita masewera olimbitsa thupi kapena luso. Panthawi imeneyi, mumatsanzira mikhalidwe yofanana ndi masewera olimbitsa thupi omwe mukufunikira panthawi yanu. Thupi lanu ndi lolimba ndipo limakhala loyenera ndipo mukhoza kuganizira njira, mapulani, ndi maphunziro . Mudzachita luso mobwerezabwereza kuti azikhala achiwiri ndikuziphatikizana mu kayendedwe kamodzi kogwirizana. Mungayambenso kuchita mpikisano mu zochitika za "kutsogolera" kuti muzolowere zenizeni zokhudzana ndi mpikisanowu.
Gawo Lachinayi: Kupatsa
Kuphatikizira kumatanthauza kuchepa kwa kuphunzitsa voliyumu sabata kapena ziwiri musanayambe mpikisano waukulu wa maseĊµera. Malinga ndi kafukufuku, njira zabwino zogwiritsira ntchito zikuphatikizapo kuchepa kwakukulu kwa kuphunzitsa, koma kuwonjezera magawo afupipafupi, omwe amapititsa patsogolo mpikisano. Zotsatirazi zikuphatikizapo:
- kuchepetsa kuphunzitsidwa kwanu (mileage) ndi 80-90 peresenti
- kuchepetsa kuphunzitsidwa kwanu kawirikawiri (chiwerengero cha magawo olimbitsa thupi) ndi 20 peresenti
- pa zochitika zomwe zatha ola limodzi kapena zosachepera, gwiritsani ntchito sabata imodzi ya sabata
- pa zochitika zoposa ola limodzi, gwiritsani ntchito masabata awiri
Gawo lachisanu: Kuwopsya
"Kuwotchera" kumatanthawuza kwa wothamanga kukhala wokhala bwino kwambiri (thupi, maganizo ndi maganizo) pa nthawi inayake ya chochitika kapena mtundu. Gawo lokhazika mtima pansi la maphunziro a nthawi zamakono lingathe kukhala limodzi mpaka masabata awiri ndipo ndizopindulitsa kwambiri pulogalamu yophunzitsa nthawi. Pambuyo pa gawo la Taper, othamanga ambiri amapeza kuti thupi lawo limakhala lalitali kwa milungu imodzi kapena inayi, malinga ndi momwe amachitira nthawiyo. Ngati muli ndi nthawi yayitali (mpira wa mpira kapena mpira) mudzafunika kupanga mapulaneti ang'onoang'ono / ntchito pa nthawi yogwira ntchito. Mwachitsanzo, ngati mutapikisana Lamlungu lirilonse, Lolemba lidzakhala tsiku lomaliza, kumangirira mmbuyo Lachitatu ndi Lachinayi ndikugwiranso ntchito Loweruka.
Gawo lachisanu ndi chimodzi: Kupumula ndi Kubwezeretsa
Mutatha kuyendayenda ndi kumangoyendayenda, muyenera kukonzekera nthawi yambiri yopumula ndi nthawi yoyenera. Gawoli likhoza kutha kuchokera pa sabata imodzi mpaka miyezi iwiri malingana ndi kukula kwa nthawi ya mpikisano kapena nyengo. Zimadaliranso ndi momwe mumakhalira. Woyendetsa marathon wothamanga angafunike kupumula kwambiri kuposa wothamanga wothamanga yemwe amatha ma marathons angapo pachaka. Ngakhale mutakhala ndi thanzi labwino, muyenera kudzipweteka kwambiri. Izi ndizofunikira kuti zithandize kuchepetsa chiopsezo chogonjetsa, kupweteketsa mtima, kuvulazidwa, ndi kuvutika maganizo. Ino ndi nthawi yabwino yopita kumtunda kapena kukangoyamba kumbuyo ndikulola thupi lanu kuti likhale losangalala. Ndimaona kuti yoga ndi ntchito yabwino kwambiri pa nthawi yomwe ndimachira.
> Zotsatira:
> American College of Sports Medicine, Team Physician, ndi Kukonzekera kwa Othamanga Zamasewera: Chigwirizano Chovomerezeka, 2000. [http://www.amssm.org/MemberFiles/tpccs103101.pdf] Potsirizira pake anafika pa Dec 2010 pa Intaneti pa American Medical Society of Sports Medicine (AMSSM) [http://www.amssm.org/].