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Horarwa

Ka'idodin horo na asali - amsoshi gama gari

Menene ka'idojin horo 5? Don samun iyakar abin da aka samu daga horarwar ku, kuna buƙatar amfani da mahimman ka'idoji biyar na takamaiman horo, keɓancewar mutum, yawan ci gaba mai yawa, bambance-bambance da kuma sane da sauyawa.

Horarwar masu tuka keke - mafita ta zamani

Wane horo ne masu wasan keke suke yi? Horar da Matsakaicin Tsari (HIIT) kayan aiki ne da masu wasa da masu son sha'awa suke amfani da shi don samun fa'ida daga horo yayin amfani da tsarin horo na rarrabuwa. Manufar shine a auri zaman zaman HIIT tare da ƙara horo mai tsayi don ƙara haɓaka ayyukanku.

Calories sun ƙone horarwar tazara - mafita mai ɗorewa

Da yawa adadin kuzari ke yin horo na tazara? A cikin cikakkun mintuna ashirin na wannan aikin, mutum na iya ƙone tsakanin adadin kuzari 9-13 a mintina. A lokacin ainihin aikin HIIT na motsa jiki, mutum zai iya ƙonewa da yawa tare da layin calories 12-16 a minti ɗaya.

Koyarwar Peter sagan - mafita ta zamani

Peter Sagan awoyi nawa yake horarwa? Sagan yana horarwa kusan kimanin awanni 19 a mako, fiye da kowane ɗayanmu da yake hawa sai dai idan muna sansanin horo ko yawon shakatawa. Ba a ba da wannan shawarar ga mai son keke ba, amma sauran fannoni na horo na asali, musamman yadda ya ke bi zuwa tazara na iya zama abin koyarwa.

Tsarin horo na mil goma - mafita mai amfani

Yaya tsawon lokacin da ya kamata ku horar don gudun mil 10? A irin wannan yanayin ya kamata ku ba da aƙalla watanni 6 don horarwa don tseren mil 10. Makon 1: Talata: Gudu don mintuna 30. Maimaita wannan sau ɗaya a cikin mako tare da kwanakin hutu a tsakanin kowace ranar horo. A ranar Lahadi tafi tafiyar mil 2 na ci gaba da yin bayanin lokacinka a ƙarshen.

Horon tabo mai dadi - yadda za a magance

Menene horo wuri mai dadi? Horar da tabo mai dadi shine daidaitaccen ƙarfi da ƙarar da ke ƙara ƙarfin ƙofa ta aikin ɗan wasa (FTP) da haɓaka ƙarfin hali. Tsakanin waɗannan layin 'yan wasa za su samar da Manyan Matsalar Matsalar Horarwa (TSS), ƙara Trainingarfafa Trainingarfafawa na Chronicarshe (CTL) kuma a lokaci guda ƙara ƙarfi a bakin kofa.

Shirye-shiryen horo na Sufferfest - mafita mai amfani

Yaya kuke yin shirin horo na Sufferfest? Zaɓi kuma Gudanar da Shirye-shiryen Horonku Kai tsaye a cikin Manhajar Don farawa, shiga cikin manhajar, zaɓi tsarin horo wanda ya haɗa da hanya, triathlon, cyclocross, tsakuwa, XC MTB, da eSportsadd zaɓin yoga, ƙarfi ko ƙarfin tunani, sannan kuma bi diddigin ci gabanku kai tsaye a cikin SUF app.

Jirgin hawa na mil 50 ba horo - yadda za a magance

Yaya tsawon hawan keke mai tsawon mil 50? kimanin awa 3 da mintina 30

Tsarin horo na sati 10k na sati shida - yadda za'a sasanta

Shin za ku iya horarwa don 10K a cikin makonni 7? Saboda, idan zaku iya tafiyar da farin ciki 5k ba tare da tsayawa ba kuma kuna horo koyaushe don aƙalla makonni shida, to kuna da cikakkiyar siga don fara aiki zuwa 10k. Kuma, tare da wannan shirin horarwa mai amfani, zaku iya gudanar da 10k PB mai mutunci cikin makonni bakwai kawai, yaya kyau hakan.

Kalli horo na tazara - yadda ake cin nasara

Shin Apple Watch zai iya yin horo na tazara? Bar wayarka a gida. Yi aiki tare da Apple Watch kawai. Matsakaici a kan agogon zai bi wajan bugun zuciyar ku, adadin kuzari, tazara, saurin tafiya, da kuma hanyar motsa jiki. Faɗakarwar faɗakarwa sun taɓa wuyan hannu kuma suna ba da faɗakarwar sauti don tazarar tazara.

1 45 rabin marathon horo - tambayoyi gama gari

Wace Hanya ce marathon rabin rabi? 08:00 a kowace mil

Kayan horo na tazara - mafita mai yuwuwa

Waɗanne kayan aiki ne ake buƙata don horo na tazara? Kayan Aikin Taron Lokaci Har ila yau, ya kamata ku yi la'akari da amfani da ma'auni masu nauyi da ƙungiyoyin juriya don ƙara ƙarfin horo a zamanku na tazara da ƙara ƙarfi. Bandungiyoyin gwagwarmaya suna da amfani don amfani da ƙafafunku, kuma nauyin nauyi kyauta yana da kyau don motsa jiki na sama. Za a iya amfani da su a lokaci guda.

Tsarin horo na Zwift - mafita mai dorewa

Shin shirye-shiryen horarwa na Zwift ba komai bane? Kodayake Zwift yana da kyau don tsalle kan mai koyarwa da kuma hawa kyauta don nishaɗi, kuma kayan aiki ne na horo mai ƙarfi tare da yawan motsa jiki da shirye-shiryen horo don taimaka muku ɗaukar lafiyar ku zuwa matakin gaba. Da zarar kun daidaita saitin Zwift ɗinku, duk abin da kuke buƙatar yi shi ne tsalle sama da fedawa.

Horar da Plateau - mafita mai amfani

Menene filin horo? Menene Filayen Horarwa? Lokacin amfani da shirin motsa jiki, kalmar plateau tana nufin raguwa kwatsam da ban mamaki cikin sanannun sakamakon aikin motsa jikin ku na yau da kullun. Wannan na iya bayyana kansa cikin ƙarfi da horo na jijiyoyin jini, haka kuma yana cikin raunin nauyi.

Koyarwar kwana 3 - mafita mai inganci

Shin kwanaki 3 sun isa motsa jiki? Masana sun bayar da shawarar yin motsa jiki a kalla sau uku a mako domin kiyaye lafiyar jiki. Mutane da yawa sun zaɓi motsa jiki fiye da mafi ƙarancin kwanakin da aka ba da shawarar, amma mutane masu aiki kada su ji da laifi don motsa jiki kawai kwana uku a mako.

Tsarin horo na 10k na tsakiya - yadda za a warware

Shin za ku iya horarwa don 10K a cikin makonni 4? Idan ka yi rajista don tseren 10K (mil mil 6.2) kuma ba ka fara horo ba tukuna, har yanzu zaka iya shiga yanayin tsere idan ka sa zuciyar ka a kanta. Ta hanyar kafa jerin shirye-shirye masu juyawa tare da horo na yau da kullun da kwanakin hutu zai yiwu a kasance cikin shiri-tsiri cikin kankanin makonni 4.