IFartlek iyinkimbinkimbi yokuqeqeshwa ethandwa kakhulu muva nje. Izosiza, ngokuya ngokuvivinya umzimba njalo, ukuthuthukisa ukubekezela nokugijima ijubane, kanye nokulungiselela umncintiswano. Abanye abaqeqeshi bakholelwa ukuthi ku-fartlek akudingekile ukunamathela ngokuqinile kuhlelo lokuqeqesha, kepha ukwenza ngcono.
Abanye, ngakolunye uhlangothi, banikeza izeluleko ngokuqeqeshwa, isikhathi sokusheshisa, nokubuyiselwa kokusebenza. Esihlokweni sizokutshela ngezici nezinzuzo zeFartlek bese unikeza cishe izinhlelo zokuqeqeshwa okunjalo.
Kuyini uFartlek?
UFartlek uyiSweden "yokudlala ngokushesha." Lokhu kungenye yezinhlobonhlobo zokuqeqeshwa kwama-cyclic isikhawu ngokushintsha okuqhubekayo kokuhamba: kusuka ku-anaerobic sprint ukuya ekugijimeni noma ekuhambeni kancane kwe-aerobic.
Njengomthetho, i-fartlek ihlotshaniswa ngokuqinile ezingqondweni zabaningi ngokugijima. Noma kunjalo, ingabhekisa nakweminye imidlalo yezemidlalo, isibonelo:
- imijaho yamabhayisikili,
- ukugwedla,
- ukubhukuda.
Ngokuqondene nenguqulo esebenzayo uqobo, i-fartlek iyiseshini esebenza isikhathi eside. Njengomthetho, lo msebenzi uhlala okungenani imizuzu engamashumi amane nanhlanu.
Kukholakala ukuthi i-Fartlek kufanele yenziwe ngempumelelo kakhulu ezindaweni ezingalingani, ezicebile ezindaweni eziphakemeyo nezisezansi, ezinamagquma nezindawo ezigcwele, ukuze kuqinisekiswe ushintsho lwejubane lemvelo.
Umthuthukisi wohlelo
UFartlek wasungulwa ngumqeqeshi waseSweden UGöst Helmer... Ngakho-ke, wazama ukwengeza okuhlukile enqubeni yokuqeqesha yokulungiselela abagijimi bama-run enqamula izwe.
Incazelo yohlelo
IFartlek ingasetshenziselwa ukuqeqeshwa ngezinhloso ezahlukahlukene, konke kuncike esikhathini sokushesha.
Ngakho-ke, ukusheshisa kufushane, kungakapheli imizuzwana eyishumi nanhlanu kuya kwamashumi amathathu, kufanele kushintshwe ngomzuzu noma imizuzu emibili yokugijima. Lolu hlobo lwe-fartlek lusetshenziselwa ukuthuthukisa amakhono wejubane kumafomu we-cyclic.
Uma ukhulisa isikhathi sokusheshisa uye emzuzwini owodwa kuya kwemithathu, uwaxuba ngokugijima umzuzu, ungakha ukubekezela (okukhethekile noma isivinini), futhi wandise umkhawulo we-aerobic.
Ngaphezu kwalokho, i-fartlek ingasetshenziswa kuma-long run ukugcina nokukhuphula amazinga okukhuthazela jikelele.
Khumbula: inani lokuphindaphinda ku-fartlek lincike ebangeni lebanga umgijimi aligijimayo.
Lapho ukhetha izinhlelo zokuqeqesha, kubalulekile ukucabangela ukuqeqeshwa komsubathi, isimo sakhe sempilo. Ngakho-ke, sikweluleka ukuthi uthintane nomqeqeshi oqeqeshiwe ngaphambi kokungeza ukusheshisa kuhlelo lwakho lokuqeqesha.
Omunye wemithetho yilokhu okulandelayo: ukuqina komthwalo kufanele kube kubanga kusuka kumaphesenti angama-60 kuye kumaphesenti angama-80 wesilinganiso senhliziyo esiphezulu. Lokho wukuthi, umgijimi akumele azizwe engakhululekile ngokwedlulele, futhi ukuqeqeshwa kufanele kufake nokuzifudumeza nokupholisa phansi.
Izinzuzo ze-Fartlek
Uma sikhuluma ngezinzuzo ze-fartlek, kufanele kuqashelwe:
- ukuthuthukiswa kokukhuthazela,
- ukuthuthukiswa kwamandla,
- ukuthuthukiswa kwejubane lokugijima.
Lokhu kwenza iFartlek ifane nokunye ukuqeqeshwa kwesikhawu.
Ukusebenza
Alukho uhlelo olulodwa lokuqeqesha iFartlek, ngoba isifundo kufanele sivumelane namakhono omdlali ngamunye.
Ngokuyinhloko, isibonelo, okunye kokuzivocavoca:
- Ukugijima okulula njengokuzifudumeza, imizuzu emihlanu kuya kweyishumi.
- Ukugijima ngejubane elingaguquki lekhilomitha elilodwa noma amabili
- Ukuze ululame, thatha uhambo lwemizuzu emihlanu ngokushesha.
- Ngaphezu kwalokho, ukugijima, okuyinto buhlanjululwe Sprints at ibanga amamitha amahlanu kuya ayisithupha. Lokhu kufanele kuphindwe kuze kube yilapho uzizwa sengathi usumncane.
- Ukusebenza kokukhanya futhi, okubandakanya izikhathi ezimbalwa zokugijimisana nomunye umgijimi.
- Sigijimela phezulu cishe amamitha ayikhulu namashumi amahlanu namakhulu amabili, ukugijima ngesivinini esikhulu.
- Ngemuva kokugijima ngesivinini, hamba ngesivinini esikhulu umzuzu owodwa.
Phinda lo mjikelezo kuwo wonke umsebenzi.
Ngokuvamile, lolu hlelo lokuqeqesha lungahlukaniswa ngezigaba ezintathu:
- okuyisisekelo (noma ukulungiselela),
- okwenguqu,
- kuthuthukile.
Isigaba ngasinye kulezi sithatha amasonto ambalwa.
Ngakho-ke, isigaba sesisekelo sakha amandla emisipha namalunga, sandisa amandla omzimba okuthola kahle umoya-mpilo, futhi sinciphisa namathuba okulimala.
Isigaba sesibili, sesikhashana sizosiza ukuthuthukisa amandla nokukhuthazela.
Isigaba sesithathu, esithuthukile sizosiza ukuhlanganisa umphumela ozuziwe futhi siqeqeshe amakhono akho.
Ake sicabangele isigaba ngasinye ngokuningiliziwe.
Isigaba esiyisisekelo
Ngaphambi kokuba uqale ukuzivocavoca umzimba, kufanele uqiniseke ukuthi ukusebenzisa kwakho kuhlelwe isonto ngalinye. Kungcono ukuqala ukuzivocavoca ngasekupheleni kwentwasahlobo noma ekuqaleni kwekwindla.
Ukuqeqeshwa okuyisisekelo akufani nobunzima. Ekuqaleni, ngesikhathi sokuzivocavoca konke, ungenza izifinyezo ezimbalwa nje.
Isibonelo sokuzivocavoca i-fartlek sinje:
- Lapho ugijima ibanga elide, yenza ukusheshisa kweminithi elilodwa njalo emizuzwini eyisithupha kuya kweyisikhombisa.
- Ngemuva kokusheshisa okunjalo, mane ubuyele kwisigqi sokugijima esizolile. Gwema ukushesha ngokweqile (uma weqisa, lapho-ke kuzoba nzima ukubuyela kwisigqi esijwayelekile sokugijima ngokushesha)
- Ngalesi Workout, uzofunda ukuthi "usishintsha" kanjani isivinini sokugijima.
- Uma usukwazi lokhu, yenza ukushesha okuningi okungahleliwe njengoba ugijima, eziyishumi kuya kweziyishumi nanhlanu ku-Amazing eyodwa.
Isigaba esiyisisekelo kufanele okungenani sibe amasonto ayisithupha, okungcono 0 - ngaphezu kweshumi. Ngemuva kwalokho, ungadlulela esigabeni esilandelayo sesikhashana.
Isigaba soshintsho
Ngemuva kokuqonda isigaba esiyisisekelo, ungaqala ukukhulisa amakhono akho, uncintisane kancane nawe, futhi wenze ukuqeqeshwa kwamandla okuningi.
Nawa amanye ama-fartlek ukusebenzisa ongawasebenzisa kulesi sigaba:
- sigijima imizuzu eyisithupha ngejubane elisheshayo
- ukululama imizuzu emithathu
- imizuzu emihlanu - ngejubane elisheshayo
- phumula imizuzu engu-2,5
- imizuzu emine ngejubane elisheshayo
- imizuzu emibili yokuphumula
- imizuzu emithathu ngejubane elisheshayo
- umzuzu owodwa nohhafu wokuphumula
- imizuzu emibili ngejubane elisheshayo
- ukuphumula umzuzu owodwa
- umzuzu owodwa ngejubane elisheshayo.
Ngasikhathi sinye, ngokuncipha kwesikhathi sokusheshisa, ijubane lokuziqhuba ngokwalo kufanele lenyuke. Okusho ukuthi, izikhawu zifushane futhi ijubane lokugijima liphakeme.
Okunye ukuzilolonga kwe-fartlek:
- isikhawu sokuqala semizuzu emibili nohhafu, esigijima ngokushesha okuncane kunejubane lakho elijwayelekile kumasekhondi okuqala angamashumi amathathu bese sikhuphula isivinini ngesikhathi ngasinye seminyaka engamashumi amathathu nambili elandelayo. Amasekhondi wokugcina angamashumi amathathu asezingeni lawo eliphezulu.
- Ngemuva kwalokho, udinga ukululama ngokugijima umzuzu owodwa nohhafu.
- Izindlela ezimbili noma ezine ezinjalo kufanele zenziwe.
Isigaba esithuthukile
Esigabeni sokugcina, esithuthukile, sithuthukisa amakhono ethu futhi sihlanganise imiphumela ezuziwe. Kulesi sigaba sokuqeqeshwa, ungenza okulandelayo:
- Inketho 1. Ngokuhamba kwezikhathi eziyisithupha ezilandelanayo, siyasheshisa imizuzwana engamashumi amane nanhlanu. Ngemuva kokusheshisa ngakunye, phumula imizuzu emibili kuya kwemithathu elandelayo.
- Inketho 2. Izikhathi eziyishumi nanhlanu kuya kwezingamashumi amabili zilandelana, sisheshisa imizuzwana engamashumi amabili kuya kwamashumi amathathu, emva kwalokho silulama ngokuphelele.
Umehluko phakathi kwefartlek nezinye izinhlobo zokuqeqesha
Abanye abaqeqeshi bathi: ngokungafani, ngokwesibonelo, ukuqeqeshwa kwesikhawu noma kwe-tempo, i-fartlek ayinalo uhlelo olucacile. Kuzo zonke izikhathi zokuqeqeshwa, umgijimi ushintsha izikhathi zokusheshisa ngezikhathi zokululama. Lezi zingxenye zingahluka ngesikhathi noma ebangeni: "kunsika elandelayo", kuleyo "ndlu eluhlaza okwesibhakabhaka laphaya." Ungazijwayeza i-fartlek nabangani, ugijime umjaho - kumnandi kakhulu.
Ngasikhathi sinye, abanye abaqeqeshi batusa ukwenza ukuzivocavoca i-fartlek ngaphandle kwewashi, i-smartphone, noma, ngokujwayelekile, noma yiluphi uhlelo. Okusho ukuthi, yenza ukusheshisa ngokungazelelwe.
Izinzuzo eziyinhloko zeFartlek yilezi:
- kuwukuzivocavoca umzimba okhululekile ngokwengqondo,
- I-fartlek izosiza umgijimi aqonde umzimba wakhe,
- kuthuthukisa ukukhuthazela futhi, okubalulekile, ukuzinza kwengqondo.
Ngomjikelezo omusha ngamunye we-fartlek, uzokwazi ukukhuphula izinga lakho lokuqina. Into esemqoka ukwenza i-fartlek ngaphandle kwamaphutha, kahle, khona-ke ungafinyelela imiphumela ehlaba umxhwele futhi uzilungiselele ngokuphelele umncintiswano.
