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You are here: Home / Blog / Poenau’r wythnos gyntaf

Poenau’r wythnos gyntaf

August 22, 2017 By Chris Williams

Mae ein blogiwr Georgia wedi dychwelyd â’i hail flog, ac yn rhannu’r wybodaeth ddiweddaraf â ni am ei phroses hyfforddi yn ei hymgyrch i gwblhau ras 10k Bae Abertawe ddydd Sul 24 Medi. Mewn llai na phythefnos ni fydd cyfle rhagor i chi gofrestru i gymryd rhan felly sicrhewch eich bod yn gwneud yn fuan!

Mae’n anhygoel pa mor anffit y gallwch fod ar ôl 3 wythnos o beidio â hyfforddi ac wythnos o wyliau hollgynhwysol; yn anffodus, rwyf wedi darganfod hyn y ffordd anodd!

Mae’n rhaid i mi edmygu fy optimistiaeth yr wythnos ddiwethaf, roeddwn i wedi bwriadu mynd i redeg ddwywaith, mynd i’r gampfa a mynd i ddosbarth ymarfer corff, heb ystyried yr holl boenau a fyddai’n dod o ganlyniad i hynny.

Dyma drosolwg o’m hyfforddi o’r wythnos ddiwethaf – dechreuais yn dda cyn i mi golli stêm go iawn.

Sesiwn 1: Dydd Llun
Sesiwn Pwmpio’r Corff 60 munud
Er mai dim ond 15 munud o wahaniaeth sydd rhwng dosbarth 45 munud a 60 munud, gallaf sicrhau mai nhw yw 15 munud arafaf y dydd. Mae peth amser wedi bod ers i mi wneud unrhyw ymarfer corff am awr gyfan, ac erbyn i’r gân ar gyfer cryfhau’r bol ddechrau chwarae ar ddiwedd y sesiwn roeddwn i’n fwy na pharod i fynd adref!

Sesiwn 2: Dydd Mawrth
Rhedeg am 5k = 27:31
Roedd hynny’n boenus. Rhwng sesiwn Pwmpio’r Corff a’r 5k mwyaf poenus rwyf erioed wedi’i redeg, mae fy nghoesau mewn darnau. Roeddwn yn gobeithio rhedeg 6k, ond unwaith i mi deimlo poen yn dechrau, roeddwn i’n gwybod fy mod i wedi cael digon. Ar yr ochr gadarnhaol, y sesiwn gyntaf yw’r un waethaf, a dwi’n siŵr y bydd yn mynd yn haws… (dwi wir yn gobeithio y bydd hyn yn mynd yn haws?)

Sesiwn 3: Dydd Iau
Sesiwn hyfforddiant personol a chodi pwysau ym Mhenlan
Wrth ystyried fy mod i’n meddwl fy mod i’n deall beth roeddwn yn ei wneud yn y gampfa, mae’n syndod beth allwch ei ddysgu mewn awr gyda hyfforddwr cymwys! Rwyf wedi dysgu digonedd o weithgareddau ymarfer corff newydd i’w gwneud gan ddefnyddio pwysau rhydd (fel defnyddio dymbelau wrth blygu drosodd!) a hefyd cefais weld sut i ddefnyddio’r ffrâm Synergy 360. Mae fy mreichiau’n teimlo fel jeli ar hyn o bryd, ond dwi’n siŵr na fyddant yn teimlo fel hyn yfory.

Sesiwn 4: Dydd Gwener
Rhedeg am 7k = 39:08
Yn dilyn trafferthion ddydd Mawrth, penderfynais arafu fy nghyflymder a cheisio cyrraedd fy mhellter targed heddiw. Yr hyn rwy’n ei wybod yw – dw i wedi cael digon am yr wythnos – mae’n amser i mi orffwys am gwpl o ddyddiau!

Nawr fod yr wythnos gyntaf wedi mynd heibio, dwi am amrywio fy sesiynau hyfforddi a gwneud 2 sesiwn redeg a 2 sesiwn hyfforddi bob wythnos. Ar ôl ymchwilio ychydig, des o hyd i sesiwn hyfforddi ymarfer corff cyflym:

Ymgynhesu 1-2 filltir o redeg hawdd ac ymestyn egnïol
Ysbaid 1 4 x 3 munud o redeg anodd ar gyflymder targed y 10k
Ysbaid 2 3 x 2 funud o redeg anodd ar gyflymder 5k
Ysbaid 3 2 x 1 funud o redeg yn gynt na chyflymder 5k
Ymadfer 1-2 filltir o redeg hawdd

Rwy’n bwriadu rhoi cynnig ar hyn a gweld a fyddaf yn llwyddo (os bydd fy nghoesau’n gwella ar ôl yr wythnos hon hynny ydy!)

Byddaf yn blogio eto’n fuan,

Georgia x

Filed Under: Blog

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