Kana hurukuro yako huru ichitsungirira kutsungirira kuendesa muviri wako kukurumidza nokukurumidza pamakwikwi akareba pane kune zvakakunakira here kuwedzera kuwedzera kwemisumbu? Uyu mubvunzo vazhinji vashandi vemauto-kureka vanobata nawo. Kuva nemisasa yakawanda inofanirwa kuwedzera kukurumidza nekushanda nekuderedza kusuruvara kwemasisita, asi kutakura izvo zvakanyanya kuwanda kwemaviri mashoma zvinogona kuita kuti kuwedzerwa simba rakawanda rinogona kupisa makorikiti akawanda uye kuita kuti vatambi vatsva vasaita zvishoma pane imwe nguva yemakwikwi emakwikwi.
Saka ndeipi nzira yakakodzera yekudzidzira uye yakakosha kugadzirwa kwemakwikwi evatambi vemitambo?
Kunyange zvazvo vakawanda, kana kwete vose, vatambi vakakwirira, vakanyatsotevedzwa vatambi vanosanganisira zvose simba uye kutsungirira kudzidziswa mumitambo yavo, pane zvishoma zvitsvakurudzo zvinoratidza kushanda kwakanakira kubatsirwa kwemasimba akawanda ekudzidzisa maitiro evatambi vemwoyo murefu.
Simba Rinobudirira Harifaniri Kushamwaridzana Nokutsungirira
Tsvakurudzo dzinoverengeka dzakawana kuti vateereri vekutsungirira vanogona kuwedzeresa simba ravo nekuwedzera mitambo-yakakosha kudzidziswa kuhurongwa hwavo. Zvisinei, kuwana simba iri hakuiti nguva dzose kuguma nekutsungirira kwakanyanya kana, zvinonyanya kukosha, kubudirira kwekushanda.
Kunyange muzviitiko zviduku zvishoma, zvakaoma kuwana hukama hwakananga pakati pezvimwe simba uye zviri nani kuita. Chidzidzo chakagadziriswa kuziva kana kuvaka chikwata-simba chinogona kuvandudza sprint-kushambira kushanda kwakawanikwa kuti kunyange zvazvo simba rekushambira rakawedzera ne25-35%, harina kusimbisa nguva dzekufambisa-nguva.
Vatsvakurudzi vakagumisa kuti simba rakawedzera harina kushandurirwa nekuvandudzika mune stroke mechanics, kunyange zvazvo vatambi vacho vakanga vakasimba mumuviri. Chimwe chiitiko chakafanana chakawanikwa mukutsvakurudza kwevatasvi vanoti, kunyange zvazvo vose vakaratidza kufara musimba mushure mekuwedzera kuwedzera kwekudzidzira kuitiro hwavo, izvi zvinowedzera simba hazvina kutamira kune zvakaoma zvakagadziriswa zvekutamba.
Chidzidzo cheNational level cross-country skiers iyo yakawedzera "kuputika" simba rekudzidzira kune maitiro anowanzoitwa aerobic kuti aone kana simba rakawedzerwa remakumbo rakashandura kutsungirira. Rimwe boka revashambadziri vakaita pymometric exercise uye squats (80% ye1 RM). Uye kunyange zvazvo vakanyatsochinja kubwinya kwavo nekukwirira kwesimba, pakanga pasina kuchinja mune VO2max yavo kana zviyero zve aerobic uye anaerobic "zvikamu."
Vadzidzisi vemakwikwi vepamusoro vakawedzera kumira kwekudzivirira kudzidzira mumakumbo emakumbo, quadriceps nekuwedzera uye kusungirirwa kwekudzidzira kwemaitiro avo kudzidzira nguva dzose kwaive nesimba rinowanikwa ne25%. Zvisinei, kuwedzera uku musimba hakuna kukonzerwa nekuvandudza mabhasikoro. Kune vafambisi vemabhasikoro, zvakanyatsopesana zvakaitika. Vakatora 40 km zvakaderera kubva pamaminitsi 58.8 kusvika 61.9 maminiti. Vatyairi vayo vakanyunyutawo nezvekunzwa "vakaneta uye vakaremera" pavanenge vachitasva uye kunyange kutapudza kudzidzisa kwavo kwevhiki kwega kwega kusvika kure 20% panguva yekudzidza.
Pasi Pasi
Kunyange zvazvo vazhinji vatsvakurudzo vakaona kuti zvirwere zvakasimba zvekudzivisa kudzidzira zvingasavandudzi kutsungirira, izvi hazvirevi kuti vatambi vatsungirira havafaniri kumbosimudza zvisikwa.
Chinokosha kukusimudza zvigadzirwa nenzira dzisingagoni kudzivirira izwi rekubatsira, zvemitambo-yakadzidziswa iyo mutambi wacho anoita.
Nzira Yekuti Vatambi Vanogona Kubatsirwa Nokudzidziswa Simba
- Kune vatambi vangave vatsva kumutambo uye vasina kunyatsodzidziswa, mitambo-yakananga kudzidzisa kunogona kuvandudza kushanda. Kusanzwisiswa kana kusina kukodzera vanhu kuchabatsirwa nekuwedzera kwehutano hwakakwana, kuti ive kubudirira mune simba kana kutsungirira. Izvi zvinotsanangura nei chiremera chikuru chemasimba chinowedzera kutsungirira kubudirira mune izvi vanhu.
- Kune vateeresi vakadzidziswa zvikuru vane hutambo hwakawanda-hwesimba, simba rinowedzera simba harina kubatsira pakuwedzera kutsungirira. Panzvimbo yakanakisisa yemakwikwi, kuwedzera musimba uye simba hazvisi zvakakosha sekuvandudza nzira yakarurama. Kune vakwikwidzi vemauto, pfungwa yehutano hwekudzidziswa uye humwe hukuru hwekudzidzisa maitiro, kusanganisira mitambo yemasvomhu yepfungwa inogona kubatsira zvikuru simba.
- Vatambi vemoyo murefu vanogonawo kubatsirwa nekuremerwa nekurema maitiro mukati-nguva. Apo kutsungirira kudzidzisa kunoderera uye mutambi ari kupedza nguva yakawanda yokuzorora nekudzoka , kutendeukira kunzvimbo yekuremera kunogona kuva nzira yekuchengetedza zvakakwana kugadzirisa uye simba, nekurega muviri uchidzoka kubva pakutsungirira kwenguva refu
Kana iwe uchitova mutambi wechiremera, zvingave zvakakosha kwauri kuti udzidzise unyanzvi netsika yepamutambo yepamutambo munguva yako yebhasi yegore uye kusimudza zvisikwa munguva yekunze. Kana iwe uri mutsva kumutambo kana uchiri kukuwana iwe kuneta nyore nyore kupfuura iyo yako vati pamwe navo, iwe unogona kutarisa pamitambo -yega yekudzidzira maitiro uye kudzidzisa kuyerwa sezvamunovandudza unyanzvi hwako hwemitambo. Muchiitiko ichi, kurongeka kwehuremu hwako uye cardio kudzidzisa kunogona kuita kusiyana kwakasiyana zvakare.