Tau Spartan-Qis Kaw Nrog Spartan SGX
Nws yuav tsum tsis txhob tuaj raws li ib qho kev xav tias lub xeev ntawm txoj kev khiav lag luam tseem muaj zog tom qab kev loj hlob tseem ceeb los ntawm qhov kawg ntawm xyoo pua 20 thiab pib ntawm lub 21st. Ib feem loj ntawm txoj kev loj hlob tom qab xyoo 2010 tau tuaj rau hauv cov txheej xwm ntawm cov koom txoos uas tsis yog txwm siv, feem ntau hais ua kev nyuaj siab thaum kawg, lossis OCRs. Nyob rau hauv qhov tseeb, raws li 2014 Lub Xeev Kev Ncaj Ncees tso tawm los ntawm USA Running, kev loj hlob ntawm cov koom txoos uas tsis yog kev khiav dej num, nrog rau kev khuam siab cov kev sib tw, kev sib tw kev sib tw, thiab cov haiv neeg sib tw, tau zoo tshaj qhov kev koom tes koom rau hauv ib nrab lub marathons thiab tag nrho cov marathons los ntawm roughly 1.5 plhom nrog ib tug neeg poob siab 4 lab tus neeg khiav dej num koom nrog hauv cov txheej xwm uas tsis yog txheej xwm.
Txhawm rau muab lwm txoj kev no, thaum khiav tag nrho txuas ntxiv mus rau lub sij hawm no lub sij hawm, kev koom tes hauv cov txheej xwm uas tsis yog cov txwm txwm tsis tau loj hlob, nws tau tawg.
Qhov ntawd tau hais tias, qhov kev sib tw nce siab hauv kev koom tes tau pib tig, nrog cov ntaub ntawv qhia tau ntau tshaj tawm tias thawj zaug ua haujlwm ntawm kev lag luam muaj kev poob tawm vim cov tuam txhab haiv neeg tawm ntawm kev ua lag luam thiab txoj kev paub ntawm cov neeg khiav dej num tau pib hnav nyias. Tab sis txawm li cas los xij, kev nthuav dav zuj zus tseem muaj zog, thiab ntau lab tus neeg tau khiav mus nrhiav kev sib tw ntawm cov OCR thiab kev ua si taug txuj kev nyuaj txhua lub xyoo.
Kev Sib Txawv Zuj Zus hauv Puab Nruab Nrab Racing
Cov Kev Kuaj Yeem Kev Ncaj Ncees (OCRs), raws li tau tawm tsam qee qhov "lwm yam" lossis "taug txuj kev nyuaj" cov haiv neeg, cov xwm txheej muaj kev sib tw heev. Lawv muaj kev tswjhwm ntawm cov tub rog uas txhawb kom cov neeg tuaj yeem siv thawb lawv lub cev, nce mus rau hauv cov av nkos, thiab nkag mus hauv cov vev-xaij-tagnrho thaum-tagnrho yuav ua tiav kev sib tw ntawm 3 mus rau 26 mais.
Cov kev sib tw no tsis yog rau kev siab ntsws ntawm lub plawv, tab sis lawv nyob zoo rau txhua tus neeg uas muaj kev sib tw. Qhov tseeb, tseem muaj OCR Ntiaj Teb Championship uas coj ua ke nrog OCR ncaws pob los ntawm txhua haiv neeg thiab kev sib tw uas xav tau los ua pov thawj tias lawv yog qhov zoo tshaj plaws.
Ntawm tag nrho cov OCRs ncig, qhov nrov tshaj plaws thiab kev sib tw nrog Spartan Haiv neeg, Tough Mudder, thiab Warrior Dash.
Cov tuam txhab peb, nrog rau kev sib tua ntawm lwm cov kev tshwm sim tuaj-thiab-yim, raug suav tias yog "tsim nyog haiv neeg" mus rau OCR Ntiaj Teb Championships. Kev tsim nyog yuav ua rau kev kawm loj heev thiab yuav tsum muaj kev ua haujlwm nyuaj uas pab cov neeg sib tw ua kom tiav "kev sib txawv thiab kev ua kom lub cev muaj zog," yuav tsum muaj OCR ncaws pob, raws li tau hais los ntawm Nicole Mullins, tus neeg sau tsab ntawv ntawm 2012, : Keeb Kwm, Nres, Kev Txhim Kho Kev Kawm, Kev Cob Qhia, thiab Kev Tsim Tus Qauv. "
OCR Kev Kawm Rau Ib Tug Zuj Zus
Qhov xwm zoo yog, koj tsis tas yuav tsum tau ua raws li kev ua haujlwm ib hnub ua hauj lwm los npaj rau koj thawj OCR. Qhov tseeb, feem ntau cov haiv neeg yeej muaj kev yoojyim rau cov neeg tshiab. Cov xwm txheej feem ntau muab cov neeg khiav dej num los xaiv cov haiv neeg luv luv thiab muaj peev xwm xaiv tawm ntawm cov teeb meem nyuaj. Qhov kev hloov no yuav ua rau txhua tus neeg uas ua raws li qhov kev ua tau zoo thiab muaj kev cob qhia kom tiav ib qho kev tshwm sim. Cov kev sib tw, ntawm chav kawm, yog paub txog hom kev cob qhia kev khiav ib tus khiav yuav tsum ua raws li. Vim hais tias OCRs tsis yog cov kev ncaws pob, cov neeg ncaws pob yuav tsum ua raws li cov kev muaj zog thiab cov kev ua txhua hnub uas ua ke nrog lub cev thiab kev ua haujlwm ntawm lub cev.
Nyob rau lub caij ntuj sov xyoo 2015, lub Reebok Spartan Race launched ib qho kev sib tw kev sib tw kev qhia qhia los ntawm Spartan tus nom SGX kws qhia hu ua SpartanFIT. SpartanFIT, thaum tsim los rau Spartan Asxis, nws yog ib txoj hauv kev zoo rau kev qhia txog kev xyaum ua OCR kev tshwm sim. Nws qhia cov neeg tuaj koom rau cov hom teeb meem uas lawv xav tias yuav muaj ntsej muag rau lub sijhawm sib tw thiab qhia lawv kom paub lub zog thiab kev ruaj siab li cas kom tiav OCR.
Thaum nws yog ib lub tswv yim zoo los ua haujlwm nrog tus kws qhia lossis tus kws qhia ua ntej muaj kev tshwm sim loj, yog tias koj tab tom nrhiav ob peb zaug ua rau koj pib, koj muaj hmoo.
Spartan SGX Training Director Joe DiStefano, BS, CSCS, SGX, npaj tsim "kom pib" Spartan SGX lub hom phiaj rau cov neeg nyeem nyeem. Lub tswv yim no yuav siv li 20 nas this ib hnub, peb hnub ib lim piam, tsis xam cov hnub kawm kev ua haujlwm ntev. Nws yog ib txoj hauv kev zoo rau koj pib npaj rau koj thawj OCR, txawm hais tias nws yog Spartan kev tshwm sim.
OCR thiab Spartan Race Workout Plan for Beginners
Lub lis piam 1 thiab 2: 3 hnub hauv ib lub lis piam, ntxiv rau yam tsawg 3,000 theem txhua hnub
Ntsiab lus: Tsim cov qib theem ntawm cov zis
Workout: Tau 4 xuab moos ntawm:
- Xyooj Daj , 10 yards (kom koj lub hauv caug 1 nti tawm hauv av, rov qab mus rau hauv av)
- Rov Lunges , 10 reps ib ceg
- High Grade Hold , 30 feeb (cia koj cov quav, quads, thiab pob ntseg nruj nrog koj lub cev mus tib seem hauv av)
- Taug kev So, 30 feeb
Lub lis piam 3 thiab 4: 3 hnub hauv ib lub lis piam, ntxiv rau 3,000 cov kauj ruam txhua hnub, thiab ib hnub endurance
Ntsiab: Nce zoo siab tso tawm tag nrho cov sij hawm tsawg
Workout: Txhawm rau lub reps thiab taw thaum koj xav ua kom tiav cov kev ua haujlwm hauv lub sijhawm tsawg kawg ntawm lub sijhawm:
- Xyooj Daj , 50 yards
- Rov Lunges , 50 reps ib ceg
- High Grade Hold, noog peb tag nrho cov feeb ntawm lub sij hawm tuav
Tsis tas li ntawd, ua kom tiav ib qho kev ua siab ntev ntawm 60 hnub los yog ntau dua mus kev ntawm kev xwm yeem
Lub Lis Pem 5 thiab 6: 3 hnub hauv ib lub lis piam, ntxiv rau 5,000 cov kauj ruam txhua hnub, thiab ob hnub endurance
Ntsiab lus: Kawm kev cob qhia rau qib tom ntej
Workout: Rov ua ob zaug, ua kom tiav sai li sai tau, tom qab ntawd ob feeb. Rov ua tag nrho series peb zaug:
- Push-Ups, 5 reps
- Xyooj Daj , 15 yards
- Tig Rov Qab , 15 yards
- Taug kev Lunges , 30 yards
- Zauv , 5 reps
Ntxiv mus, ua tiav ob hnub endurance:
- Hiking hnub: 90 lossis ntau feeb rau koj txhais taw hiking xwm
- Khiav ib hnub: 3 mais tau ua tiav sai li sai tau
Qhov chaw:
Mullins, N., Puab Nruab Nrab Nyuaj Tshaj Tawm: Keeb Kwm, Nres, Kev Txhim Kho Kev Kawm, Txuj Kev Kawm, hab Tsim Nyog . Phau Ntawv Journal Physical Exercise Online . 2012, Vol. 15, Naj npawb 2 ..
Tebchaws USA. 2014 Lub Xeem ntawm Txoj Kev Ua Si - Ntu 1: Cov Ncauj Tsis Tshaj Plaws Ncaws Ntiaj Teb. Lub Plaub Hlis, 2014.