{"id":2337,"date":"2015-11-19T14:50:34","date_gmt":"2015-11-19T14:50:34","guid":{"rendered":"http:\/\/osxbit.cat\/?p=2337"},"modified":"2015-11-19T14:50:34","modified_gmt":"2015-11-19T14:50:34","slug":"exercicis-per-millorar-la-velocitat","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2337","title":{"rendered":"Exercicis per millorar la velocitat"},"content":{"rendered":"<p style=\"text-align: left;\">Una de les formes cl\u00e0ssiques i m\u00e9s usuals d&#8217;entrenar la velocitat \u00e9s el fartlek (<strong>joc de velocitat<\/strong>), alterna carreres fortes i suaus, tu decideixes la velocitat i longitud.<\/p>\n<ul>\n<li style=\"text-align: left;\"><strong style=\"line-height: 1.5;\"><strong>Fartlek\u00a0inicial<\/strong><br \/>\n<\/strong>Despr\u00e9s d&#8217;escalfar uns 10\u00a0minuts, agafa ritme fins que la teva respiraci\u00f3 sigui una mica for\u00e7ada i nom\u00e9s puguis parlar en frases. Mantingues l&#8217;esfor\u00e7 durant 3 a 6 minuts i torna a trotar fins que t&#8217;hagis recuperat. Segueix alternant durant 20 a 30 minuts. Acaba trotant 5 minuts.<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Fartlek intermedi<\/strong><br \/>\nInicia amb 20 minuts d&#8217;escalfament progressiu molt suau. Despr\u00e9s fes 6 canvis de ritme de 3\u00a0minuts, cada un d&#8217;ells, al nostre ritme actual de competici\u00f3 en una cursa de 10 quil\u00f2metres. Intercalar una pausa de 2:30 entre cada canvi de ritme de 3 minuts. Aquesta pausa ha de ser un trot molt suau, per\u00f2 tampoc cal aturar-se, ni caminar. Acaba trotant 15 minuts suaus, per tornar a la calma.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Entrenament de velocitat amb companys<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Probablement els exercicis de velocitat s\u00f3n els m\u00e9s divertits de la setmana. C\u00f3rrer m\u00e9s r\u00e0pid un parell de vegades per setmana \u00e9s la millor manera de que augmenti la teva forma.<\/p>\n<p>Aqu\u00ed uns exercicis per entrenar la velocitat d&#8217;una forma divertida:<\/p>\n<p style=\"text-align: center;\"><strong>Ratol\u00ed i gat<\/strong><br \/>\nPer fer aquest entrenament necessites almenys un company. Escalfa suau 5\u00a0minuts, i posa&#8217;t en fila \u00edndia. El de davant canvia el ritme segons desitgi, i el perseguidor tracta de mantenir-se el m\u00e9s a prop possible. Despr\u00e9s de 3 a 5 minuts, descansa caminant uns 2\u00a0minuts i canvia de posici\u00f3. Repeteix l&#8217;exercici unes 2 vegades.<br \/>\n<strong>Gat i ratol\u00ed<\/strong><br \/>\nIgual que l&#8217;anterior, per\u00f2 el perseguidor pot avan\u00e7ar per sorpresa amb un canvi de ritme r\u00e0pid. Cal fer el canvi sostingut durant uns 20 segons, i el corredor avan\u00e7at ha de mantenir-se el m\u00e9s a prop possible. Descanseu 1\u00a0minut caminant i canvieu posicions.<br \/>\n<strong>Relleus<\/strong><br \/>\nCorreu en fila \u00edndia, un grup de tres o m\u00e9s corredors. Despr\u00e9s de 1\u00a0minut suau, l&#8217;\u00faltim avan\u00e7a a tot el grup i mant\u00e9 el ritme durant 1\u00a0minut. Despr\u00e9s d&#8217;aix\u00f2, descans de 20 segons corrent i torna a comen\u00e7ar. L&#8217;\u00faltim corredor lidera el grup. Una manera\u00a0d&#8217;acabar l&#8217;exercici \u00e9s quan tots els corredors han\u00a0estat al capdavant almenys una vegada.<br \/>\n<strong>Accelera i segueix<\/strong><br \/>\nCorre a poc a poc uns 10 minuts per escalfar. Despr\u00e9s augmenta el ritme durant unes 10 gambades i mantingues durant 10 o 20 gambades. Baixa el ritme i camina durant un minut. Repeteix dues o tres vegades. Si et trobes c\u00f2mode, afegeix repeticions quan vas a ritme r\u00e0pid.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una de les formes cl\u00e0ssiques i m\u00e9s usuals d&#8217;entrenar la velocitat \u00e9s el fartlek (joc de velocitat), alterna carreres fortes i suaus, tu decideixes la velocitat i longitud. Fartlek\u00a0inicial Despr\u00e9s d&#8217;escalfar uns 10\u00a0minuts, agafa ritme fins que la teva respiraci\u00f3 sigui una mica for\u00e7ada i nom\u00e9s puguis parlar en frases. Mantingues l&#8217;esfor\u00e7 durant 3 a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2346,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[77,76,75],"class_list":["post-2337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-exercicis","tag-fartlek","tag-velocitat"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-BH","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/11\/IMG_9460.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2337"}],"version-history":[{"count":5,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2337\/revisions"}],"predecessor-version":[{"id":2345,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2337\/revisions\/2345"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2346"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}