Sample Tapering Purogiramu YeKutisana
Nokuda kwevatambi vemoyo murefu, "kutengesa" kunoreva kuderera kwekudzidzira inzwi (muyero) unotungamirira kumakwikwi. Munguva yakapfuura, vatyairi vakawanda vaiva nevatambi vanochera zvose zviripo uye kuwedzera (kuedza) kwokudzidzira musati wapikisana, asi zvose zvakashanduka apo boka revatsvakurudzi paYunivhesiti yeMcMaster muCanada rakaratidza kuongorora-pfumisa pamigumisiro yemagadzirirwo akasiyana siyana .
Migumisiro yebasa iri nezvimwe zvakatevera zvakaratidza kukurumidza kutsungirira kunobatsira mumhanyi avo vanochera zvikuru kudzidzisa kwavo asi vakawedzera zvidzidzo zvekuvhara kwemazuva mashoma musvondo musati makwikwi.
Nzira dzakawanda dzekutora nhasi dzinoshandisa tsvakurudzo sechinhu chekutanga, asi pane nzira dzakasiyana-siyana uye zvirongwa zvinowanikwa kune mumwe mutambi uye mumakwikwi ose. Kuti unyatsogadzirisa iwe unotanga nhangemutange taper, shandisa zvinotevera semutungamiri, uye shandura hurongwa hwako kuti hukwanise zvaunoda.
Zvaungaita Taper
Kureba kwe taper yako kunoenderana nehutano hwako hwemazuva ano hwehutano uye ruzivo, asi mutemo wakanaka wegumbo ndeye mutemo weawa imwe chete. Izvi zvinoreva kuti kana chiitiko chako chichange chapedza awa kana kupfuura, shandisa kwevhiki imwechete taper. Kana iwe chiitiko chiri kupedza nguva inopfuura awa, taper yako inogona kuwedzera kusvika mavhiki maviri azere isati yasvika.
Mirayiridzo yeSvondo rimwechete Taper
Kana nhangemutange kana kukwikwidza kwako kuchapedza awa kana kupfuura, shandisa urongwa hunotevera urongwa hwokunyora:
- Tanga iwe taper vhiki imwe chete isati yasvika -nhangemutange-zuva .
- Mushure mekunge rimwe zuva rakaoma kudzidziswa, ronga zuva rakanaka.
- Deredza kudzidzisa kwako inzwi (mileage) ne80-90 muzana.
- Deredza nguva yako yekudzidzira (nhamba yezvidzidzo zvekuvhima) ne20 muzana.
- Wedzerai kurovedza kwako kusvika kune 16 kana 17 pane chiyero chekufungidzirwa kwechikwata . Izvi zvinenge makumi mapfumbamwe zvemazana emabasa makuru uye inofanira kusanganisira nguva dzekudzidzisa nguva .
- Zvakakosha kubhadhara muviri wako mukati mevhiki musati makwikwi. Kana iwe uchinetseka, kana uchinzwa marwadzo kana twinges of pain, zvakanakisisa kumisa kudzidzira kwako nekudzoka. Nguva dzose zviri nani kumisa kushanda kwako kwevhiki kupfuura kupfurikidza nemarwadzo uye kutambura pamasikati-zuva.
Mirayiridzo yeMavhiki maviri Gumi
Kana nhangemutange kana kukwikwidzana kwako kuchapedza awa kana kupfuura, tanga kuderedza kudzidzira kwako inzwi (mileage) ne50 kusvika ku70 muvhiki mbiri musati waro. Muvhiki ino iwe uchachengetedza simba rako rekudzidziswa, asi cheka inzwi rako, uwanezve zororo, uite mvura uye udye zvakanaka uye ugadzirire mupfungwa kuitira chiitiko. Ikowo vhiki yakanaka yekutarisana nemhando ipi neipi, zvipfeko kana zvigadzirwa zvehupfumi uye inoita kuti uve nechokwadi kuti hauna dambudziko rekupedzisira remagetsi kana kuti 'zvisungo zvekuvhara.'
Nevhiki imwe chete kuenda, iwe uchatanga kutevera svondo imwechete yekugadzirisa urongwa hwakataurwa pamusoro apa.
Tsvakurudzo paTapering
Chidzidzo chinonyanya kuzivikanwa chekufambisa mumhanyi chakaitwa naDuncan MacDougall paYunivhesiti yeMcMaster. Ichi chidzidzo chakafananidza mavhiki matatu akasiyana-siyana akasiyana-siyana akasiyana-siyana mumakwikiti akanaka avo vanomhanya makiromita makumi mashanu pavhiki. Aya mazano matatu ekutengesa aisanganisira zvinotevera:
- Azorora-chete taper (ROT) boka. Iri boka harina kumhanya kwevhiki.
- A low-intensity moderate-volume taper (LIT) boka. Iri boka rakaderedza mairare avo evhiki nevhiki kusvika pamakiromita makumi matanhatu pakureba kwakadzikama ndokuzorora zvachose zuva rokupedzisira.
- I-high-intensity low-volume taper group (HIT). Iri boka rinoderedza makiromita akazara kusvika maira mazana matanhatu kwevhiki, asi yakawedzeredza maitiro avo. Chiitiko chaicho chaisanganisira:
- Zuva rimwe: kumhanyira 5 x 500 kukwirira-mukati-kati
- Zuva repiri: Mhanya 4 x 500 yakakwirira-mukati
- Zuva rechitatu: Mhanya 3 x 500 yakakwirira-mukati
- Zuva rechina: Mhanya 2 x 500 yakakwirira-mukati
- Zuva rechishanu: Runha 1 x 500 yakakwirira-mukati.
- Zuva rechitanhatu: Zuva rezororo.
Zvidzidzo Zvidzidzo
Migumisiro yematatu matatu ekutengesa aishamisa.
Kutsungirira kwe-high-intensity-volume volume taper yeboka yakagadziridza 22 muzana. Iyo yakaderera-yakasimba yepamusoro-volume taper (LIT) boka rakamutsira 6 muzana, uye boka rose rakaratidza kusina kuchinja.
Migumisiro yenyaya iyi yakaratidza nzira yekutsvaga nzira itsva yekukwikwidza kumakwikwi. Kunyange zvazvo vatambi uye vatambi vachiri kutsvaga "yakakwana" nzira yekugadzirisa, vazhinji vanobvumirana kuti maitiro akanaka ekutenga anosanganisira kuderedzwa kwekudzidzira inzwi pamwe chete nepamusoro-yakadzika nguva yekudzidzira masangano muvhiki inotungamirira kukwikwidzana.
Chinhu
Shepley B, MacDougall JD, Cipriano N, Sutton JR, Tarnopolsky MA, Coates G., Physiological effects yekutengesa mumitambo yakadzidziswa zvikuru. [http://www.ncbi.nlm.nih.gov/pubmed/1559951]. J Appl Physiol. 1992 Feb; 72 (2): 706-11.