Tsvaga maitiro ekugadzirisa matanho ako epasi panjai
Kana iri kuuya kune dzimwe mimwe mitambo uye mamwe mabasa emitambo, shoko rokuti simba rinowanzokandwa kumativi ose zviri nyore mukureva kushanda kwomumwe munhu. Wakambomira kuti uone zvinorevei? Uye simba rinorevei mumamiriro ekutenderera mabhasikoro ?
'Simba' Rinorevei muIndoor Bhacheni?
Vamwe vanhu vanotsanangura simba sehuwandu hwebasa rauri kuita kana kuti simba raunenge uchitsvaga munguva yakatarwa paunenge uchienda pabhasikoro.
Asi hazvisi izvo zvakajeka. Kana zvasvika pakumhanya mabhasikoro, zvinobatsira kufungisisa simba maererano nemano aya:
Shandisa x Velocity = Watts
Mune mamwe mazwi, simba rinoyera kuti zvakaoma sei (kana kuti zvakasimba sei) uye kuti zvinokurumidza sei (panguva ipi kana kuti cadence kana panguva ipi zvayo) mutyairi wechibharo ari kushandisa kusvitsa kune vanofamba kuti vaite kuti vashanduke.
- Iyo magasi inopa simba kana kudzivisa.
- Velocity inotarwa sehupfumi (kana RPMs, revolutions paminiti).
- Simba inotaridzwa muwatts, iyo inomira yemashandiro ako ekuita munguva chaiye (yakatarisa neimwe nzira, ndicho chigadzirwa mumagetsi equation).
Zvimwe Zvimwe
Simba rinobuda rinowanzosiyana kubva kune rimwe bhasikoro remunzvimbo kune imwe, uye kubva kune rimwe nyanzvi (kunze) bhasikoro kune imwe. Saka kuenzanisa simba zvinoshandiswa kubva kune mumwe mutasvi kune imwe hazvikoshi.
Kuyera uye kutevera simba rako rinogona kukuudza kuti uri kushanda zvakaoma sei uye zvawakamboita munguva yebasa rakapiwa, zvisinei nekuita kwako nekufambira mberi zviri nani nekufamba kwenguva, uye chii chaunofanira kuita chinotevera kuramba uchisimba.
Mimwe makombiyuta mumabhasikoro akasiyana-siyana anopa zviyero zvemasimba anobuda, kazhinji maererano nemawatts, asi pane zvisizvo.
Mabhasikoro paFlywheel, somuenzaniso, anoshandisa mita yeTorq, iyo inoyera kushanda nesimba kwakadini kwaunoita zvichienderana nehutano hwekudzivirira pabhasikoro uye nekukurumidza kwauri kutengesa (izvi zvinoratidzwa paTurboard mu studio , asi chete kana iwe ukasarudza kugovera zvikamu zvako).
Kusiyana neizvi, Indoor Bhocling Group IC7 mabhasikoro anoshandisa chirongwa che "Coach By Color" kuratidza kuti chinzvimbo chemhepo chinokwira bhasikoro chiripi: White inomiririra chaizvo, chiedza chebhuruu chinenge chiri chiedza, ruvara rusinganzwisisiki, ruvara rwakanyanya kwazvo, uye rurefu runoratidza simba guru. Iyi nzvimbo inofanirwa kune munhu mumwe nomumwe akatasva, uye inogona kusanganiswa newatts uye simba remunhu rinoshandiswa simba (FTP, simba rinopfuura rose munhu anogona kurambira zvakasimba kwenguva yakareba-inoti, maminitsi 60), kana kumurume wake kutora mwoyo uye chikamu chepamusoro chekushaya mwoyo (MHR).
Kuzviita Nzira Yako
Kana mabhasikoro emunzvimbo yaunoshandisa asina simba remita, usamusvibisa. Iwe unogona kuisa mazano aya kukushandira iwe kuburikidza nekusika yako nhamba ye simba yenhamba yehurongwa, zvichienderana nekukura kwemoyo wako, chiyero chekudzivirira pabhazikoro, uye kukurumidza kwako kana kukurumidza.
- Chikamu 1 chaizova chakajeka.
- Nzvimbo 2 ingadai isina chiedza.
- Nharaunda 3 yaizove yakanyanyisa.
- Chikamu 4 chichange chakaoma kwazvo.
- Chikamu 5 chaizoratidza simba rako rose.
Nechine simba remagetsi, kugadzirisa mune simba rako rinobudiswa uye kushandisa naro kusimbisa kuedza kwako panguva yekugoverwa mukati mechikoro chekuvhadzira mabhasikoro kunogona kukubatsira kuti uone kushanda kwako zvakanyatsonaka uye zvisinganzwisisiki kupfuura, kureva, kuchenjerera unhu hwako hwekufungidzira kunoitwa .
Zvimwe chete, zviyero zvemasimba ako zvakabuda zvinokupa nguva dzose, inogara ichitaura zvingakubatsira iwe kugadzirisa nzira yako kana sarudzo nekuvandudza kukwanisa kwako kukwira makomo nesimba, simba, nekukurumidza. Iyo inogonawo kukubatsira iwe kupfurikidza nemapiritsi uye miedzo yenguva, uye zviri nani kukurumidza, nekukurumidza kuita kuti urege kubva pakiti panguva yekurwisa.
Uyezve, inogona kukubatsira iwe kuvaka simba remakumbo kune zvakasiyana-siyana zvekutasva nematambudziko.
Mazano Okugadzirisa Simba Rako
Ramba uchifunga kuti kuitira kuti uwedzere simba rako rinobuda, rinobatsira kukudziridza zvakasimba, zvinyoro zvishoma zvinoshandiswa mumakumbo ako ose akabatanidzwa zvizere.
Kuwedzerwa simba rinobudiswa uye kuwedzera kushandiswa kwemagetsi kunoenderana nekuve nemisimba yakasimba inobatanidza kumusoro uye pasi pechipfuva chekufamba, maererano nechidzidzo che2015 kubva kuSimon Fraser University kuCanada.
Kana uchivaka nekuchengetedza simba, inobatsirawo kushandisa magadziriro ekudzivirira zvakanakira panguva dzenguva: Kubudirira kugadzirisa (umo iwe unofambisa zvishoma nezvishoma) pakati peprints inobvumira mabhasikoro kuti varambe vachiwedzera masimba emagetsi zvichienzaniswa nekusava nekugadzirisa (sekuita, kuzorora) apo maverengi emakwikwi emapikisa anoitwa muchidimbu pane bhasikoro, maererano nekudzidza kwegore ra2014 kubva kuMarywood University muPennsylvania.
Pakupedzisira, simba rekudzidzisa rinogona kukubatsira kugadzirisa zvinangwa zvinganzwisisika uye kuenzanisa kuvandudzwa kwehutano hwako, sezvo iwe unogona kunge uchikwanisa kuchengetedza simba rakakura rinobuda kwenguva yakareba.
Semuyenzaniso:
- Iwe unogona kuronga kusundira simba rako rinobudiswa ne 25 Watts kwemasendimita makumi maviri-makumi maviri, ipapo kwemaminitsi makumi matatu-masere, zvishoma nezvishoma zvichivaka kusvika kwenguva refu.
- Kana, iwe unogona kuedza kuchengetedza uremu hwako mumatts kurwisana nemwero kunopesana nekupikisa kwenguva yakatarwa (zvichida maminetsi makumi maviri), uye zvishoma nezvishoma edza kuwedzera watt yako kusvika ku125 nguva uremu hwako 1.5 nguva nguva uremu hwako hwehumwe nguva.
Kukwanisa kuita chimwe chezviitiko izvi zvinokwanisika kubudirira!
Sezvaunoshandura basa rako nekuwedzera kumira, kuwedzera kukurumidza kwako kana kukurudzira vheji yako yepamusoro panguva yekutasva, iwewo uchakudziridza kukura kwemuviri, kunzwisisa kwekuti muviri wako unonzwa sei mukufamba pasi pemamiriro akasiyana. Nokuisa pfungwa pazvinhu izvi zve simba rako rinopisa, iwe uchasvika pakunyatsonzwisisa izvo muviri wako unogona kuita , izvo zvakafanana.
Sources:
Nzira Yokushandisa Simba muIndoor Cycling "naKrista Popowych, IDEA Health & Fitness Association, January 22, 2014
"Indoor Cycling Kushandisa Simba Rokudzidzisa Mazano" Ne CoachKev, Triathlon Warrior, Oktober 2013