Kupedza maitiro ekudzidzira basa kunobatsira kuvaka fitness nokukurumidza
Nharaunda yekudzidziswa yakashandiswa nevatambi kwemakore kuti vavake mafungiro. Chikamu chekudzidzisa chinosanganisira nguva shomanana, yakasimba-yakanyanya kuputika kwekukurumidzira, ine zvishoma, zvishoma zvekudzoka, zvakadzokororwa panguva imwechete. Nzira yekutanga yekudzidziswa kwemazuva, "Fartlek" (izwi rechiSweden rinoreva 'speed play') rakanga risina kujairika uye risina kusimbiswa. Mumwe mumhanyi aizongowedzera nekuderedza kufamba kwake pakuda.
Nhasi, vatambi vanoshandisa maitiro akawanda ekugadzirisa mapurogiramu ekudzidzisa uye HIT (High-Intensity Training) kuti zvikurumidze kukurumidza uye kutsungirira. Izvi zvakasiyana-siyana zvekudzidziswa kwemazuva uye basa rinokurumidza kunogona kunge iri nyore kana kuti yakagadziriswa purogiramu, asi nheyo dzenheyo dzichiri dzakangofanana neyekutanga fartlek kudzidziswa .
Overview
Nharaunda yekudzidziswa inogadziriswa pachinokonzera kupfupika, kukwirira kwepamusoro-soro kwekukurumidza nekunonoka, mapoka ekudzoka mukati mekuita basa rimwe chete. Nguva yekushanda inogona kuve yakakosha zvikuru uye yakarongeka yakadzidziswa yakagadzirirwa mumutambo anobva pamutambo wake, chiitiko uye iye zvino yemamiriro ezvinhu. Kudzidzira kwekudzidzira kwemazuva kungatove yakagadzirwa zvichienderana nemigumisiro yeanaerobic threshold test (AT) iyo inosanganisira kuenzanisa ropa-lactate yomutambi panguva yekushanda kukuru.
Iyo Inoshanda Sei
Chikamu chekudzidzisa chinoshanda zvose aerobic uye anaerobic system . Munguva yepamusoro-shingairo yekuedza, inonzi anaerobic system inoshandisa simba rakachengetwa mumasumbu (glycogen) kwezvishoma zvishoma zvebasa.
Anaerobic metabolism inoshanda pasina oxygen, asi in-product- lactic acid . Sezvo lactic acid inogadzira, mutambi wacho anopinda chikwereti chei oksijeni, uye iri munguva yekudzorera iyo mwoyo nemapapu zvinoshanda pamwechete kuti "vadzorere" iyi chikwereti chei okisijeni uye kuputsa pasi lactic acid. Icho chiri muchikamu chekuti aerobic system inoshandisa okisijeni kuti ichinje mahydrohydrates akachengetwa kuva simba.
Zvinofungidzirwa kuti nekuita zvikwiriso zvepamusoro zvinokonzera lactic acid panguva yekuita, muviri unochinja uye unopisa lactic acid zvakanyanya zvakajeka munguva yekurovedza muviri. Izvi zvinoreva kuti vatambi vanogona kudzidzira nepamusoro zvakasimba kwenguva yakareba vasati vasanwa kana kuti kurwadziwa kunononoka.
Batsirwa
Chikamu chekudzidzisa chinoteerera kumutemo wekugadzirisa . Nharaunda yekudzidziswa inotungamirira kuhuwandu hwekuchinja kwehupenyu kusanganisira kuwedzerwa kwehutano hwemwoyo (kukwanisa kuunza okisijeni kumishonga inoshanda) pamwe nekuwedzera kubvumira kusvika kuvaka-up ya lactic acid. Iko kushandurwa kunoguma nekuvandudza kushanda, kukurumidza kukuru, nekutsungirira.
Nharaunda yekudzidziswa inobatsirawo kudzivisa kukuvadzwa kunobatanidza kudzokorora kushandiswa, kunowanikwa mumitambo yevamwe kutsungirira . Zvimwe zvinobvumirawo mutambi kuti awedzere kudzidzisa zvakasimba pasina kuisa pasi kana kupisa. Kuwedzera nguva pakati pemaitiro ekugadzirira kunowedzerawo nzira yakawanda kuwedzera kumurovedza kudzidzisa kune chiito chekuita basa.
Kupindira Kunodzidzisa Kunopisa Zvimwe Zvikamu
Maererano neAmerican College of Sports Medicine, mamwe makoriyumu anopiswa munguva shomanana, yakasimba-simba . Kana iwe uri kuverenga makoriro akapiswa, kukwirira-kushanda mashandisirwo akadai sekupfuura kwakanaka kudarika nguva refu, kunonoka kutsungirira, asi iwe unogona kubhadhara mutengo.
Pane njodzi dzinowanikwa mukukwirira-kudzidzira kudzidziswa, saka zvakakosha kuziva zvose zvakanakira uye njodzi dzepamusoro-kudzidzira kudzidziswa .
Workout Routines
Kugadzira nguva yakakodzera yekudzidzisa nguva inogona kuve yakanyanyisa kana kuti isingaiti. Vatambi vechiElite vanogona kuenda kumitambo yebasa rekuseerera kuti vave neropa lactate uye kuedza kushandiswa kwemaitiro ekugadziriswa kunoitwa kuti vasarudze nzira yakanakisisa yekudzidzira tsika. Kune rumwe rutivi rwemutsara, iwe unogona kushandisa zvisingatauriki "speed play" nguva yekudzidzisa (fartlek). Nezviitiko izvi, tangoteerera maonero aunonzwa uye uise simba rako nekureba kwenguva yakafanira.
Kana iwe uchida chimwe chinhu chakanyatsogadziriswa, unogona kushandisa chidzidzo chekutanga chekudzidzisa basa routine .
Ramba uchifunga kuti nguva yekurovedza inonyanya kunetseka pamwoyo, mapapu nemasumbu, uye zvakakosha kuva nerakanaka kubva kuchiremba wako usati watanga kudzidziswa kwemazuva. Iwe unofanirwawo kuva nehutano hwakasimba hwehutano hwehutano hwehutano husati hwaita hukuru hwekudzidzira kudzidzisa kwemarudzi ose.
Vatangi vekutanga vanofanira kutanga nefupfupi zvishoma (pasi pemaminitsi makumi matatu), vashoma vanodzokorora uye vanozororazve. Vatambi vechiElite vanogona kukwanisa kuwedzera, nguva, uye nguva yakawanda yekudzidziswa. Vashomanana vashomanana vanobatsirwa nekuita zvikamu zvinopfuura kaviri pavhiki.
Mazano Okuchengetedza
- Kushamwaridzana Usati watanga nguva
- Chengetedza mamiriro ezvinhu zvino uye uise zvinangwa zvekudzidzira zviri mukati mako
- Tanga zvishoma. (semuenzaniso: famba maminitsi maviri / mhanya 2 maminitsi) Kazhinji, zvenguva refu zvinopa migumisiro yakanaka
- Ramba uchigara wakasimba, asi unofambisa kufamba nguva yose
- Vakai nhamba yekudzokorora munguva
- Dzorera mwoyo wako kusvika pasi kusvika ku100-110 bpm panguva imwe chete
- Kuvandudza, kuwedzera simba kana nguva, asi kwete zvose panguva imwe chete
- Ita chero shanduko zvishoma nezvishoma pane imwe nguva
- Dzidzira pane imwe nzvimbo yakanyorovesa, yakadzika kuti uone kana kushanda
- Iwe unogonawo kushandisa ruzivo rwemukati sechimiro chekudzidzisa nguva
Kudzidzira Pakati pekudzidzisa Kudzidzisa
Iwe unogona kusiyanisa basa rako nekugadzirisa zvishoma kubva pane zvinangwa zvako. Mhando dzakasiyana dzaunogona kushandisa pakusarudza purogiramu yako yekudzidzisa nguva inosanganisira:
- Kuwedzera (kasi) yebasa nguva
- Nguva yakatarwa (kureba kana nguva) yenguva yekushanda
- Nguva yekuzorora kana nguva yekudzorera
- Nhamba yekudzokorora kwechikamu chimwe nechimwe
Kazhinji Kushanda
- Stair Running
- Plyometrics
- Plyometric Program for Injury Prevention
- 30-yechipiri Sprint Drills
- Boot Camp Workouts
- Speed Drills
- Kudzidzira Kuita Kudzidzira Kudzidzira
- Agility Drills
- Shuttle Runomhanya
- Tuck Jumps
- Jump Rope Workouts
Zvinokurudzirwa kuti ubvunze mutambi wemitambo, mutyairi kana mudzidzisi wega wega asati agadzira chirongwa chekudzidzisa nguva.
Sources:
ACSM Fit Society Page. American College of Sports Medicine [www.acsm.org] Winter 2009-2010.
Hoyt, Trey. Skeletal muscle zvinobatsira zvekutsungirira kudzidzisa: mitochondrial adaptations. American Medical Athletic Association Journal, Fall 2009.
Roels, et al. Migumisiro yeHypoxic Interval Kudzidziswa paBhikoro Basa. Mishonga & Sayenzi muMutambo & Kuvhidzira. January 2005.