I ka holo 'ana, ka "mea hana" nui o ka' âlapa kona mau wāwae. ʻOiai me ke kūpaʻa maikaʻi a māmā māmā ʻAʻole hiki iā ʻoe ke holo maikaʻi me ka ʻole o nā keiki bipi ikaika a me nā ʻūhā. E nānā i nā kumumanaʻo o ka hoʻomaʻama wāwae no ka holo ʻana.
Hoʻoikaika uila
ʻOkoʻa ka mana o ka holo ʻana ma muli o ka mamao e holo ai ka ʻaʻa: sprint, waena waena, a i ʻole ka mea noho. ʻAno like nā hoʻoikaika kino, akā ʻokoʻa i ka helu o nā reps a me ka paona i hoʻohana ʻia.
Hoʻomaopopo ʻia ka hoʻomaʻamaʻa Sprint e nā hana haʻahaʻa akā nā kaupaona kiʻekiʻe. Hoʻomaʻamaʻa nā Powerlifters e pili ana i ka mea like. ʻO ka hana a ka sprinter ka loaʻa ʻana o nā wāwae ikaika e like me ka hiki, e ʻae ai i ka hoʻomohala ʻana a me ka mālama ʻana i ka wikiwiki kiʻekiʻe loa. ʻAʻole pono kahi sprinter i ka ikaika maʻamau. No ka mea ʻaʻole i ʻoi aku ka lōʻihi o ka mamao holo 400 mau mika.
No ka ʻāpana haʻuki e holo ana mai 600 a 3-5 km, ʻo ka hana e ʻike i ke kaulike kūpono ma waena o ka hoʻomanawanui a me ka ikaika. No laila, hana ʻia nā hoʻoikaika kino me nā kaupaona māmā ma mua o nā sprinters, akā me nā hana hou ʻana.
Nā ʻatikala hou aʻe e hoihoi iā ʻoe:
1. Hoʻomaka e holo, ka mea e pono ai ʻoe e ʻike
2. He aha ka wā holo
3. ʻEnehana holo
4. Hiki paha ke holo me ke mele
No nā mea holo mamao e holo nei i kahi mamao, mai 5 km a ultra marathon, pono pono ʻole ka ikaika o nā wāwae, akā kū mau nō. No laila, hoʻohana mau ia mau mea ʻālapa i kahi kaupaona liʻiliʻi, a i kekahi manawa hana ʻia nā hoʻoikaika kino me ko lākou kaumaha ponoʻī. Akā i ka manawa like, ʻo ka helu o nā hana hou i hiki ke kiʻekiʻe.
ʻO nā hoʻoikaika ikaika nui a nā mea holo i hana ai no ka hoʻolālā wāwae:
– ʻO nā squats hohonu me ka ʻole o ka barbel... ʻO ka ʻokoʻa ma waena o kēia mau squats a me nā mea maʻamau a ka powerlifters e hana ai i ka pae hope loa o ka hāpai ʻana, pono ka ʻale e hele i nā manamana wāwae e hoʻoikaika i ka wāwae. No ka mea, ʻokoʻa ka hāpai kau, i nā akemāmā, hana nui nā mākū keiki a me nā mākala o ka wāwae i ka hana nui. Hoʻohana nā Sprinters i nā kaupaona i hiki ke kiʻekiʻe, e hana ana i 5-10 reps, waena a me nā loiloi lōʻihi e hoʻohana i nā kaupaona māmā, akā ʻoi aku ka kiʻekiʻe o ka helu o nā rep. I kekahi manawa hana ʻia nā squats me ka ʻole o nā kaupaona keu. I kēia hihia, ʻoi aku ka helu o nā hana hou i nā kaukani mau manawa i kēlā me kēia kau.
– "Pistol", a i ʻole nā squats ma ka wāwae hoʻokahi... ʻO kekahi o nā hana i makemake nui ʻia no ka poʻe haʻuki mele a me nā māla. Ke paʻa nei i kekahi kākoʻo no ke kaulike, noho ka ʻālapa i lalo a hiki i ka hohonu, a kū ma ka wāwae hoʻokahi. Hoʻohana pono nā Sprinters i nā kaupaona hou aku, no ka laʻana, lawe i kahi dumbbell i ko lākou lima manuahi. Hoʻohana pū nā mea ʻālapa waena a lōʻihi paha i ka ukana hou aku, akā ʻoi aku ka liʻiliʻi, a hana i nā mea hou aku. ʻO ke kumu o ka hiki ʻana i ka manamana wāwae i ka pae hope loa o ka hāpai e like me nā squats maʻamau.
– ʻEllleʻa Barbell... Hana ʻia lākou i kahi hohonu loa e hiki ai i nā mākala wāwae āpau ke hana.
– Hoʻomaʻamaʻa wāwae... Ke kū nei kahi mea haʻuki me ka kettlebell kaumaha ma kona mau lima ma ka wāwae hoʻokahi a hāpai iā ia iho ma ka hāpai ʻana i kona wāwae i ka manamana wāwae. I ka manawa like, ʻaʻole kūlou ka wāwae i ke kuli. Hoʻomaʻamaʻa pono ka hoʻoikaika kino i nā mākala bipi.
– Hoʻoikaika kino Kettlebell... Hana pinepine ʻia lākou e nā mea holo, mai ka wā e hoʻomohala ai ka kettlebell i ka hoʻomanawanui ʻana, a hoʻomaʻamaʻa pono hoʻi i nā wāwae.
Lele kauʻi
He mea nui ka lele ʻana i ka hana no ka holo ʻana, ʻaʻole kūkulu wale nā mākala, akā ʻoi aku ka maʻalahi, ka lahilahi a me ke kūpaʻa.
Aia kekahi ʻano nui o nā haʻuki lele: lele lele, ka holo ʻana, ka lele ʻana ma luna o ʻelua mau wāwae ma luna o nā mea keakea, ka lele ʻana mai ka wāwae a ka wāwae, nā lele kiʻekiʻe, ka lele ʻana mai kahi a mai ka holo ʻana, ke lele ʻana ma luna o kahi kākoʻo, a pēlā aku. ʻO kēlā me kēia hana lele lele e kōkua i ka hoʻoikaika ʻana i nā mākala o nā wāwae a he hopena maikaʻi ka i ka holo wikiwiki no nā sprinters, no laila a me ka hoʻomanawanui ʻana i nā mākala ma waena a me nā ʻaleʻa mamao.
