Shambira, Bhasikoro, Mhanya: Ironman 101

Zvemukati

• Ongororo ye

Inzwa izwi rekuti "Ironman" uye unogona kutsveta zvishoma-vanhu ivavo intense, rudyi? Zvakanaka, chokwadi ... asi maatatu matatu anouya mumhando dzose uye hukuru, kusanganisira "mapapiro," ayo ane .45-mamaira kushambira, 13.2-mamaira bhasikoro uye 3.1-mamaira kumhanya (nzira isingatyisidzi kupfuura yakazara!). Kurovedzwa kwe "mini" triathlon kunotora mavhiki gumi nemaviri kusvika gumi nematanhatu, saka gadzira purogiramu zvisati zvaitika uye gadzirira kudzidziswa kwakasimba. Asi zvakare fara nezvekushambira, kumhanya uye mabhasikoro mabhenefiti, sekuchekererwa uye kudanwa.

Saka unogona sei kutanga? Tarisa purogiramu yako yekudzidzira zvakapoteredza zvitatu zve triathlon, pamwe nekudzidzira uremu pakati. Heano maitiro echinhu chimwe nechimwe chinoputsa.

Shambira

Tsandanyama dzakashanda: Zvose zvavo-asi kunyanya mapfudzi, abs uye gumbo tsandanyama

Macalorie akapiswa paawa: 500 kusvika 600 zvichienderana neshure uye kumhanya

Zvamunoda: magirazi, sutu yekugezera, kepisi yekutuhwina, sutu yakanyorova

Ungatanga sei: Nhanho yekutanga, hongu, ndeyekutsvaga dziva. Tarisa uone YMCA yako yemuno kana jimu yako isina-nhengo imwechete kazhinji isingadhuri. Wedzera kushambira kune yako yekurovedza purogiramu kaviri pavhiki, kutanga nemaminetsi makumi maviri emahara freestyle kushambira ayo anowedzera zvishoma nezvishoma kusvika kumaminetsi makumi maviri nemashanu uyezve maminetsi makumi matatu.

BIKE

Tsandanyama dzakashanda: Zvidya, zvombo, nyundo, zvombo

Macalorie akapiswa paawa: 450 kusvika 650 zvinoenderana nehuremu nekumhanyisa

Zvamunoda: Bhasikoro remugwagwa, kana bhasikoro rekusimbisa rine muchinjikwa uye matairi akatsetseka. Zvakare, ita shuwa kuwana clipless kana cage pedals kuti tsoka dzako dzigare munzvimbo.

Ungatanga sei: Tanga chikamu chechipiri muvhiki imwe chete yaunotanga kushambira, nekuti zvakakosha kudzidzisa panguva imwe chete. Kuchovha bhasikoro kunobatsira mhasuru dzako dzemakumbo, izvo zvinobatsira nekumhanyisa uye kushambadza maitiro ako futi-saka funga kana iri sekurovera-muchinjikwa! Mumavhiki mashoma ekutanga, iwe unofanirwa kuwedzera bhasikoro 35-45 maminetsi, kaviri pasvondo, kuhurongwa hwako hwekuita basa. Kudzidzira bhasikoro kunodzikira pakutanga pane kushambira uye kumhanya, saka nemavhiki manomwe nesere, unogona kudzikamisa kureba kwemabhasikoro ako kusvika pamaminetsi makumi maviri nemakumi matatu, wobva waawedzera zvekare kumavhiki 10 ne11.

MHANYA

Tsandanyama dzakashanda: Mhuru, hamstrings, abs (muromo: pfeka mwenje yechiyereso zviyereso zvekutaura maoko, zvakare)

Makoriyori akapiswa paawa: 600 kusvika 800 zvichienderana nehuremu nekumhanya

Zvamunoda: Kumhanyisa shangu (musoro kune chinomhanya chakakosha chitoro kuti chigadziriswe), zvinofema zvekumhanya mbatya dzakagadzirwa nemicheka yekumonera (hapana donje)

Ungatanga sei: Kumhanya kunobatsira kusimbisa mhasuru uye kuvaka cardio kutsungirira izvo zvinobatsira mune mamwe matanho e triathlon yako yekurovedza muviri. Tanga nekumhanya maminitsi makumi maviri, kamwe pavhiki, kwevhiki yekutanga, uye wobva wawedzera kumhanya kwako kusvika kumaminitsi makumi matatu kaviri pavhiki. Pinda mune inokwana miviri yakareba inomhanya kusvika kumavhiki 9 ne10, uchiwedzera 45-maminetsi ekutsungirira anomhanya kuchirongwa chako. Bvisa nekumhanya maminetsi makumi maviri kusvika makumi maviri neshanu musvondo rinotungamira kumujaho.

Ongororo ye