{"id":6582,"date":"2021-06-25T20:51:41","date_gmt":"2021-06-25T20:51:41","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6582"},"modified":"2021-06-25T20:51:43","modified_gmt":"2021-06-25T20:51:43","slug":"etape-esentiale-pentru-un-plan-de-antrenament-eficient","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/25\/etape-esentiale-pentru-un-plan-de-antrenament-eficient\/","title":{"rendered":"Etape esen\u021biale pentru un plan de antrenament eficient"},"content":{"rendered":"\n

Atunci c\u00e2nd inten\u021bionezi s\u0103 participi la o competi\u021bie este important s\u0103 te hot\u0103r\u0103\u0219ti din timp \u0219i s\u0103 ai o perioad\u0103 \u00een care te preg\u0103te\u0219ti. Indiferent de motivul pentru care participi e bine s\u0103 te antrenezi \u0219i s\u0103 fii preg\u0103tit pentru efortul ce urmeaz\u0103 s\u0103 \u00eel depui. Pentru mul\u021bi o competi\u021bie poate fi un chin, dar asta nu pentru c\u0103 este prea grea ci pentru c\u0103 nu s-au preg\u0103tit pentru acest tip de competi\u021bie. De aceea este important s\u0103 ai timp pentru a te antrena \u0219i pentru a deveni preg\u0103tit pentru o anumit\u0103 distan\u021b\u0103 indiferent c\u0103 este montan sau plat. Dac\u0103 vrei s\u0103 fii eficient \u0219i efortul resim\u021bit s\u0103 fie c\u00e2t mai mic este important s\u0103 aloci o perioad\u0103 de 2 sau 3 luni de preg\u0103tire pentru o anumit\u0103 competi\u021bie.<\/strong><\/p>\n\n\n\n

Dac\u0103 ai un obiectiv principal po\u021bi include \u00een planul de antrenament alte competi\u021bii mai scurte asem\u0103n\u0103toare ca dificultate ca \u0219i un test pentru a vedea ce \u0219i cum ai mai putea \u00eembun\u0103t\u0103\u021bi.<\/p>\n\n\n\n

Atunci c\u00e2nd \u00eencepi s\u0103 te antrenezi este important s\u0103 \u00ee\u021bi cuno\u0219ti nivelul, s\u0103 \u0219tii ce volum po\u021bi sus\u021bine f\u0103r\u0103 a te suprasolicita \u0219i s\u0103 \u0219tii care sunt punctele tale forte \u0219i care sunt sl\u0103biciunile tale. Nu f\u0103 schimb\u0103ri drastice , nu cre\u0219te volumul deodat\u0103, nu f\u0103 prea mult\u0103 intensitate \u00eentr-un timp prea scurt!<\/p>\n\n\n\n

Dup\u0103 ce \u021bi-ai setat obiectivele este important s\u0103 \u00ee\u021bi faci un plan de lung\u0103 durat\u0103 \u00een func\u021bie de c\u00e2t de lung\u0103 este perioada p\u00e2n\u0103 la competi\u021bia la care o s\u0103 participi. Atunci c\u00e2nd \u00eencepi un plan este important s\u0103 treci prin c\u00e2teva etape, incluz\u00e2nd toate cele 5 tipuri de antrenament despre care am vorbit deja.<\/p>\n\n\n\n

Dac\u0103 o iei de la zero sau ai avut o perioad\u0103 de pauz\u0103 este important s\u0103 ai o perioad\u0103 de introducere, dac\u0103 e\u0219ti obi\u0219nuit cu alergarea cel mai probabil ai deja o baz\u0103 \u0219i po\u021bi trece direct la consolidarea acestei baze.<\/p>\n\n\n\n

Dup\u0103 ce ai o baza solid\u0103 po\u021bi trece la etapa de suport \u00een care te obi\u0219nuie\u0219ti cu distan\u021be mai mari \u0219i cu viteza pe care vrei s\u0103 o sus\u021bii \u00een curs\u0103. Dup\u0103 etapa de support urmeaz\u0103 etapa specific\u0103 cursei, care const\u0103 \u00een antrenamente c\u00e2t mai apropriate de ceea ce ai \u00een cursa. Diferen\u021b\u0103 de nivel asem\u0103n\u0103toare, teren asem\u0103n\u0103tor, altitudine asem\u0103n\u0103toare, temperatura asem\u0103n\u0103toare. \u00cen aceast\u0103 etap\u0103 e important s\u0103 te obi\u0219nuie\u0219ti cu stimulii exteriori care \u00ee\u021bi pot afecta performan\u021ba din ziua cursei.<\/p>\n\n\n\n

\u00cenainte cu 1-2 s\u0103pt\u0103m\u00e2ni de cursa e timpul de o etap\u0103 de tapering \u00een care trebuie s\u0103 scazi volumul \u0219i intenistatea alerg\u0103rilor astfel \u00eenc\u00e2t s\u0103 fii la capacitate maxim\u0103 \u00een ziua cursei.<\/p>\n\n\n\n

Pentru a fi c\u00e2t mai aproape de succes e important s\u0103 respec\u021bi aceste etape \u0219i s\u0103 \u00ee\u021bi acorzi suficient timp pentru a trece prin ele. Pentru a ajunge la un v\u00e2rf de form\u0103 e nevoie de aproximativ 3 luni de antrenamente personalizate.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Cite\u0219te despre periodizarea antrenamentelor pe parcursul sezonului, aici<\/a>.<\/strong><\/em><\/p>\n\n\n\n

Scris de: Alin C\u00eerdei<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Atunci c\u00e2nd inten\u021bionezi s\u0103 participi la o competi\u021bie este important s\u0103 te hot\u0103r\u0103\u0219ti din timp \u0219i s\u0103 ai o perioad\u0103…<\/p>\n","protected":false},"author":16,"featured_media":6583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[2689,1056,174,2889,519,1573],"yoast_head":"\nEtape esen\u021biale pentru un plan de antrenament eficient - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"Atunci c\u00e2nd inten\u021bionezi s\u0103 participi la o competi\u021bie este important s\u0103 te hot\u0103r\u0103\u0219ti din timp \u0219i s\u0103 ai o perioad\u0103 \u00een care te preg\u0103te\u0219ti. Indiferent de motivul pentru care participi e bine s\u0103 te antrenezi \u0219i s\u0103 fii preg\u0103tit pentru efortul ce urmeaz\u0103 s\u0103 \u00eel depui. 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Indiferent de motivul pentru care participi e bine s\u0103 te antrenezi \u0219i s\u0103 fii preg\u0103tit pentru efortul ce urmeaz\u0103 s\u0103 \u00eel depui. Pentru mul\u021bi o competi\u021bie poate fi un chin, dar asta nu pentru c\u0103 este prea grea ci pentru c\u0103 nu s-au preg\u0103tit pentru acest tip de competi\u021bie. De aceea este important s\u0103 ai timp pentru a te antrena \u0219i pentru a deveni preg\u0103tit pentru o anumit\u0103 distan\u021b\u0103 indiferent c\u0103 este montan sau plat. Dac\u0103 vrei s\u0103 fii eficient \u0219i efortul resim\u021bit s\u0103 fie c\u00e2t mai mic este important s\u0103 aloci o perioad\u0103 de 2 sau 3 luni de preg\u0103tire pentru o anumit\u0103 competi\u021bie. 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