Fumana Maemong a Fapaneng a Phapang le Spartan SGX
Ha hoa lokela ho makatsa hore boemo ba mekhatlo e sebetsang bo ntse bo le matla ka mor'a hore ho be le keketseho e kholo ho elella bofelong ba lekholo la bo20 la lilemo le qalong ea bo21. Karolo e kholo ea kholo ka mor'a selemo sa 2010 e tlile ka mokhoa oa liketsahalo tse sa tloaelehang tsa moetlo, tseo hangata li bitsoang mekoloko ea litsebe, kapa li-OCRs. Ha e le hantle, ho ea ka khatiso ea selemo sa 2014 State of the Sport ho tsoa United States, ho tsamaisoa ke "Running", ho hōla ha liketsahalo tse sa tloaelehang tsa moetlo, ho kenyeletsa merabe ea litsebe, lihlopha tsa lipapali, le merabe e fapaneng, ho feta ho kenngoa ha lirekoto marathons halofo le marathons e feletseng ka hoo e ka bang limilione tse 1,5 le bahlankana ba limilione tse 4 ba hlaselang likarolong tse joalo tseo e seng tsa setso.
Ho beha sena ka tsela e 'ngoe, ha ho ntse ho sebetsa ka kakaretso ho ntse ho tsoela pele ho hōla nakong ena, ho kenya letsoho liketsahalong tse sa tloaelehang tsa setso ha lia ka tsa hōla, e ile ea phatloha.
Seo se boletse hore tsoelo-pele e kholo ea ts'ebetsong e qalile ho fetoha, mme lintlha tsa morao-rao tse bontšang hore lefapha la pele la indasteri le nang le phihlelo le ile la theoha ha lik'hamphani tsa merabe li tsoile khoebong 'me mokhoa o motle oa phihlelo ea lipapali o ile oa qala ho apara hantle. Empa ho sa tsotellehe ho fokotseha ha maemo ka mokhoa o itekanetseng, thahasello e akaretsang e ntse e le matla, mme ba limilione ba matha ba ntse ba tsoela pele ho batla bothata ba li-OCR le merabe ea lipapali selemo le selemo.
Tlhōlisano e Ntseng e eketseha Tlokotsing ea Tsela e sa Feleng
Lithabelo tse sa sithabeng (OCRs), ho fapana le merabe e meng ea "lihlooho" kapa "lihlopha", ke liketsahalo tsa tlhōlisano. Ba na le menahano e matla e khothalletsang barupeluoa hore ba suthele meeli ea bona ea 'mele-matlooa a thepa, ho phallela marung a matope, le ho phalla ka tlas'a maqheka a terata e teteaneng-kaofela ha ba ntse ba leka ho qeta peiso ho tloha ho tse tharo ho ea ho tse 26.
Lichaba tsena hase tsa pelo e fokolang, empa li phethahetse ho mang kapa mang ea atlehang tlhōlisanong. Ha e le hantle, ho na le Sehlopha sa Lefatše sa OCR se hlahisang lipapali tse ntle tsa OCR lihlopha tsohle tsa merabe le litlhōlisano tse batlang ho paka hore li molemo ka ho fetisisa.
Har'a li-OCRs tse pota-potileng, tse ratoang ka ho fetisisa le tlhōlisano li kenyeletsa lebelo la Spartan, Muddy le Tough, le Warrior Dash.
Lik'hamphani tsena tse tharo, hammoho le ho bolaoa ha liketsahalo tse tsoelang pele le tse tlang, kaofela li nkoa e le "merabe e tšoanelehang" ho kena lipapaling tsa OCR ea Lefatše. Ho tšoaneleha ho nka koetliso e tebileng 'me ho hloka molao o matla oa ho ikoetlisa o thusang batho ba hlōlisanang ho finyella "tsebo ea likoloi tse fapaneng le tse tsoetseng pele" tse hlokehang ho baatlelete ba OCR, ho ea ka Nicole Mullins, moqapi oa pampiri ea 2012, "Mathata a Khatiso : Histori, Botumo, Litlhoko tsa Ts'ebetso, Koetliso e Atlehang, le Tlhahiso ea Tsela. "
Koetliso ea OCR bakeng sa Moqali
Litaba tse monate ke hore, ha ho hlokahale hore u be le lihora tse ngata-letsatsi le leng le le leng la ho ikoetlisa ho lokisetsa OCR ea hau ea pele. Ha e le hantle, merabe e mengata e fumaneha haholo bakeng sa ba qalang. Liketsahalo tse ngata li fa limathi monyetla oa ho khetha libaka tse fokolang tsa marang-rang le bokhoni ba ho tlohela litšitiso tse thata. Ho fetoha ha maemo hona ho etsa hoo e batlang e le mang kapa mang ea latelang lenaneo la ho koetlisa le le tsitsitseng ho phetha ketsahalo e joalo. Ha e le hantle, phephetso ke ho tseba lenaneo la koetliso eo mocha a lokelang ho e latela. Hobane li-OCR ha li liketsahalo tsa setso, baatlelete ba lokela ho latela mekhoa e mengata ea matla le li-cardio tse kenyeletsang liketso tsa bodyweight le mosebetsi oa nako.
Lehlabuleng la 2015, Reebok Spartan Race e ile ea theha sekoti sa koetliso ea lipapali tse rutoang ke matichere a SADC a bitsoang SpartanFIT. SpartanFIT, ha e ntse e etselitsoe merabe ea Spartan, ha e le hantle ke mokhoa o atlehang oa ho koetlisa bakeng sa ketsahalo leha e le efe ea OCR. E kenyelletsa barupeluoa mefuta ea litšitiso tseo ba ka lebella ho li mamella nakong ea peiso le ho ba ruta mokhoa oa ho hlaolela matla le mamello e hlokahalang ho phethahatsa OCR.
Le hoja kamehla e le khopolo e ntle ea ho sebetsa ka kotloloho le mokoetlisi kapa mokoetlisi ea lebisang ketsahalong e kholo, haeba u batla mekhoa e seng mekae ho u qalisa, u na le mahlohonolo.
Motsamaisi oa Koetliso ea SGX ea Spartan Joe DiStefano, BS, CSCS, SGX, o lokiselitse "ho qala" ho khethehileng "morero oa Spartan SGX bakeng sa babali ba Fit. Moralo ona o nka metsotso e ka bang 20 ka letsatsi, matsatsi a mararo ka beke, ho sa kenyeletse matsatsi a koetliso ea mamello. Ke tsela e ntle ea ho qala ho lokisetsa OCR ea hau ea pele, ebang ke ketsahalo ea Spartan kapa che.
OCR le Mapolesa a Spartan Workout Plan bakeng sa ba qalang
Libeke 1 le 2: matsatsi a mararo ka beke, hammoho le ho tsamaea bonyane mehato e 3 000 letsatsi ka leng
Sehlooho: Etsa lintlha tsa motheo tsa palo
Ho ikoetlisa: Etsa likoloi tse 4 tsa:
- Taba ea ho jara , li-jadi tse 10 (tlola mangole a 1 cm ho tloha fatše, o khutlela morao ho ea fatše)
- Li-Lung tse tsosolosa, li-reps tse 10 ka leoto
- High Plank Hold , metsotsoana e 30 (boloka e-ea, quads, le thata ka thata empa 'mele oa hao o bapisoa le fatše)
- Phomolo ea ho Tsamaea, metsotsoana e 30
Libeke tsa 3 le 4: matsatsi a mararo ka beke, le mehato ea 3 000 ea letsatsi le letsatsi, le letsatsi le le leng la mamello
Sehlooho: Bokella boleng ba boleng bo phahameng ka nako e fokolang
Koetliso ea ho ikoetlisa: Fokotsa li-reps le mehato ea ha u lakatsa ho qeta ho ikoetlisa ka nako e nyenyane e ka khonehang:
- Taba ea ho jara , lidire tse 50
- Li-Lung tse tsosolosa, li-50 tsa leoto ka leoto
- High Plank Hold, bokella metsotso e meraro ea nako ea ho tšoara
Hape, phethela letsatsi la ho mamella ho nka letsatsi la metsotso e 60 kapa ho feta ho tsamaea ka tlhaho
Libeke tsa 5 le tsa 6: matsatsi a mararo ka beke, le mehato e 5 000 ea letsatsi le leng le le leng, le matsatsi a mabeli a mamello
Sehlooho: Nka koetliso ho boemo bo latelang
Ho ikoetlisa: Etsa phetoho ka makhetlo a mabeli, u li phethe kapele kamoo ho khonehang, ebe u phomola metsotso e 'meli. Pheta letoto lohle ka makhetlo a mararo:
- Push-Ups, 5 ho khutla
- Tšokelo ea ho jara , lidire tse 15
- Khutlela leqhoa la lifofane , li-jadi tse 15
- Lung tse tsamaeang , lidire tse 30
- Li-Burpe , tse 5 tse khutlang
Hape, qeta matsatsi a mabeli a mamello:
- Letsatsi la maoto: Likhoeli tse 90 kapa ho feta ha u tsamaea ka maoto
- Letsatsi la ho matha: lik'hilomithara tse 3 li qetile ka potlako kamoo ho khonehang
Lisebelisoa:
Mullins, N., Mathata a Tsela ea ho thibela litsebo: Histori, Botumo, Litlhoko tsa Ts'ebetso, Koetliso e Atlehang, le Tlhahiso ea Tsela . Litaba tsa Physiology ea ho ikoetlisa Inthaneteng . 2012, Moq. 15, nomoro ea 2 ..
Ho matha USA. 2014 Naha ea Lipapali - Karolo ea 1: Lintho tse sa tloaelehang tsa Mesebetsi. April, 2014.