Litlhoko tsa koetliso tsa koetliso li thusa ho haha matla a ho ikoetlisa kapele
Nako ea koetliso e 'nile ea sebelisoa ke baatlelete ka lilemo tse ngata ho haha matla a ho ikoetlisa. Nako ea koetliso e kopanya likhahla tse khutšoanyane, tse matla haholo, tse nang le mekhahlelo ea butle, ea ho fola, e phetoang nakong ea thupelo e le 'ngoe. Tsela ea pele ea koetliso ea nako, "Fartlek" (lentsoe la Senyesemane le bolelang 'speed play') le ne le sa tloaeleha ebile le sa tsitsisoa. Mathimi o ne a tla eketsa le ho fokotsa lebelo la hae ka takatso.
Kajeno, baatlelete ba sebelisa lithupelo tse ngata tsa ho koetlisa nako le HIT (High-Intensity Training) ho haha lebelo le mamello. Ts'ebetso ena ea koetliso ea nako le mosebetsi oa lebelo e ka ba tloaelo e bonolo kapa e rarahaneng, empa lits'ebeletso tsa motheo li ntse li lekana le thuto ea pele ea fartlek .
Kakaretso
Nako ea koetliso e thehiloe holim'a ho fetola likhahla tse khutšoanyane, tse matla haholo tsa lebelo ka mekhahlelo e fokolang, ea ho hlaphoheloa ho pholletsa le ho ikoetlisa. Ho ikoetlisa nako e ka ba mokhoa o rarahaneng haholo le o hlophisitsoeng o etselitsoeng moatlelete ho latela papali ea hae, ketsahalo le boemo ba hona joale ba boemo bo botle. Koetliso ea nako ea koetliso e ka ba e thehiloe ho latela liphello tsa liteko tsa anaerobic threshold (AT) tse akarelletsang ho lekanya lactate ea mali ea moatlelete nakong ea boikoetliso bo matla.
Kamoo e Sebetsang Kateng
Nako ea koetliso ea koetliso e sebetsana le aerobic le anaerobic system . Nakong ea boiteko bo matla, lenaneo la anaerobic le sebelisa matla a bolokiloeng mesifa (glycogen) bakeng sa ketsahalo e khutšoanyane.
Anaerobic metabolism e sebetsa ntle le oksijene, empa ka sehlahisoa ke lactic acid . Ha setho sa lactic se haha, moatlelete o kenella molato oa oksijene, 'me ke nakong ea pholiso eo pelo le matšoafo li sebetsang hammoho ho "lefa" mokitlane ona oa oksijene le ho senya lactic acid. Ke karolong ena eo tsamaiso ea aerobic e sebelisang oksijene ho fetola lik'habohaedreite tse bolokiloeng ka matla.
Ho nahanoa hore ka ho etsa likarolo tse phahameng tse hlahisoang ke lactic acid nakong ea ho ikoetlisa, 'mele o fetola le ho chesa lactic acid ka mokhoa o atlehileng nakong ea boikoetliso. Sena se bolela hore baatlelete ba ka ikoetlisa ka matla ka nako e telele pele mokhathala kapa bohloko bo ba liehisa.
Melemo
Koetliso ea nako e lumellana le molao-motheo oa ho ikamahanya le maemo . Nako ea koetliso e lebisa liphetohong tse ngata tsa 'mele ho kenyelletsa le keketseho ea katleho ea pelo (bokhoni ba ho tsamaisa oksijene ho mesifa e sebetsang) hammoho le ho mamellana ho eketsehileng ho thehoa ha lactic acid. Liphetoho tsena li fella ka tshebetso e ntlafetseng, lebelo le leholo le mamello.
Nako ea koetliso e boetse e thusa ho qoba likotsi tse amanang le ho sebelisoa hampe ho pheta-pheta, tse tloaelehileng ho bapalami ba mamello . Mekhahlelo e boetse e lumella moatlelete ho eketsa koetliso ea hae ntle le ho fetela ho tlōla kapa ho tsuba. Ho eketsa nako ea nako ea ho itlosa bolutu ke mokhoa o motle o eketsa koetliso ea ho ikoetlisa.
Koetliso ea Nako e Chesa Li-Calories Tse Eketsehileng
Ho ea ka American College of Sports Medicine, lik'hilojule tse ngata li chesoa ka mokhoa o khutšoanyane, o matla haholo . Haeba u bala lik'hilojule tse chesitsoeng, boikoetliso bo matla bo kang likhahla li molemo ho feta ho nka nako e telele, ho lieha ho ikoetlisa, empa u ka lefa theko.
Ho na le likotsi tse bakoang ke koetliso e phahameng, kahoo ke habohlokoa ho tseba melemo le likotsi tsa koetliso e matla .
Litloaelo tsa ho ikoetlisa
Ho theha nako e nepahetseng ea koetliso ea nako e ka ba e rarahaneng kapa e sa tloaelehang. Baatlelete ba Elite ba ka 'na ba ea lebenkeleng la lipapali la ho etsa lipapali bakeng sa ho ba le mali a lactate le ho hlahloba liteko tsa metabolism e le hore ba fumane mokhoa o motle oa ho koetlisa nako. Ka lehlakoreng le leng la mahlakore a mangata, u ka sebelisa koetliso ea "nako ea ho bapala ka potlako" (fartlek). Ka tloaelo ena, ela hloko tsela eo u ikutloang ka eona 'me u behe matla a hao le nako ea eona ka tsela e nepahetseng.
Haeba u batla ho hong ho hlophisitsoeng ho hongata, o ka sebelisa mokhoa o tloaelehileng oa koetliso ea ho ikoetlisa .
Hopola hore nako ea koetliso e hlokahala pelo, matšoafo le mesifa, 'me ke habohlokoa hore u fumane hantle ho ngaka ea hau pele u qala koetliso ea nako. Hape o lokela ho ba le motheo o tiileng oa ho ikoetlisa ka ho feletseng ho feta pele o etsa koetliso e phahameng ea mofuta leha e le ofe.
Ba qalang ba lokela ho qala ka nako e khutšoane (metsotsoana e ka tlaase ho 30), ho fokola ho fokolang le ho phomola ho feta. Baatlelete ba Elite ba ka khona ho ba le koetliso, nako, le nako le nako. Baatlelete ba seng bakae ba rua molemo ka ho etsa likarolo tse fetang tse peli ka beke.
Litlhahiso tsa Tšireletso
- Ho futhumala pele o qala nako
- Hlahloba boemo ba hona joale mme u behe lipakane tseo u ka li finyellang
- Qala butle. (mohlala: tsamaea metsotso e 2 / metsotso e 2) Ka kakaretso, nako e telele e fana ka liphello tse molemo
- Boloka boemo bo tsitsitseng, empa bo le thata ho pholletsa le nako
- Haha palo ea pheta-pheta ka nako
- Tlisa lebelo la pelo ea hau ho fihlela ho 100-110 bpm nakong ea nako e setseng
- Ho ntlafatsa, eketsa matla kapa nako, empa eseng ka nako e le 'ngoe
- Etsa liphetoho leha e le life ka nako e itseng
- Koetlisoa holim'a metsi a boreleli, a bataletseng ho netefatsa le boiteko
- U ka boela ua sebelisa koetliso ea potoloho e le mofuta oa koetliso ea nako
Mesebetsi e koetlisitsoeng ea ho qeta lithupelo
O ka fapanyetsana nako ea mosebetsi le nako ea ho phomola ho itšetlehile ka lipakane tsa hau. Mefuta e mene eo u ka e sebelisang ha u qapa lenaneo la hau la koetliso ea nako e kenyelletsa:
- Matla (potlako) ea nako ea mosebetsi
- Nako (sebaka kapa nako) ea nako ea mosebetsi
- Nako ea phomolo kapa nako ea ho phomola
- Palo ea ho pheta-pheta ha nako e 'ngoe le e' ngoe
Tse sebetsang ka tloaelo
- Ho matha ka litepisi
- Plyometrics
- Lenaneo la Plyometric bakeng sa Thibelo ea Kotsi
- Lintho tse 30 tsa bobeli tsa li-sprint Drills
- Boot Camp Workouts
- Speed Drills
- Koetliso ea ho ikoetlisetsa ho ikoetlisa
- Agility Drills
- Matla a ho Tsamaea
- Tuck Jumps
- Li-Jump Rope Workouts
Ho khothalletsoa hore u kope moetlisi oa lipapali, mokoetlisi kapa mokoetlisi oa hau pele u qapa lenaneo la koetliso ea nako.
Lisebelisoa:
Mokhatlo oa ACSM Fit Page. Koleji ea Amerika ea Lipapali Meriana [www.acsm.org] Mariha 2009-2010.
Hoyt, Trey. Metsu ea mesifa ea melemo ea koetliso ea mamello: mitochondrial adaptations. Mokhatlo oa American Medical Athletic Association Journal, Fall 2009.
Roels, et al. Liphello tsa Koetliso ea Lihlahisoa tsa Hypoxicity ka Tsela ea Likoloi. Meriana le Saense ka Lipapali le ho ikoetlisa. January 2005.