Dzidza kuti ungagadzira sei kuchengetedza nekuchengetedza nguva yekudzidzira kudzidzira kuita basa
Chii Chinopesana Kudzidziswa?
Nharaunda yekudzidzisa ndiyo nzira yekurovedza muviri inobatanidza nguva shomanana, yakakwirira yepamhanyi yekufambisa nemapfupi ekudzoka kwenguva shoma anowedzerwa mubasa rimwe chete. Kupindira kwekushanda kunogona kuve kwakanyatsogadziriswa uye kwakarongeka zvakakwana kune mutambi anobva pane anaerobic test test (AT) kana kuti anogona kunge asingasviki, asingagadziri kuputika kwechimbichimbi kune chero basa chero ripi zvarinoitwa nemutambi wacho.
Zvinhu zvakasiyana-siyana zvinoshandiswa zvinogadziriswa pakusarudza chirongwa chekudzidzisa nguva chinosanganisira:
- Nguva yakareba (nguva / kureba) kwezvenguva
- Nguva yekuzorora / yekugadzirisa chikamu
- Nhamba yekudzokorora kwezvenguva
- Kuwedzerwa (kukurumidza) kwezvenguva
- Kakawanda kwemasangano ekudzidzira kwemazuva
Nharaunda yekudzidziswa yakaratidzwa kuvandudza kushanda zvakanaka uye kubvumira mutambi kuti aite zvepamusoro zvakasimba kwenguva yakareba musati musikana utera uye kurwadziwa zvinodzikisa. Mukuwedzera pakunatsiridza kutambira kwemitambo nekutsungirira, nguva dzakakwirira dzinobatsira dzinopisa makoriri akawanda uye zvinogona kutungamirira kukurumidza kuora kurasikirwa .
1 - Kupindira Kudzidzisa Basics nekuchengeteka
Usati watanga nguva yekudzidzira kurovedza muviri, zvinokosha kuva nerakanaka kubva kuchiremba wako. Kukwirira kwepakati kwakakosha zvikuru, uye kune avo vane chirwere chepfungwa chepfungwa, kukwidziridzwa kwakasimba kunogona kunge kuchiuraya. Usati wawedzera chero upi noupi hukuru hwekudzidzira kudzidzira kuita basa rako rekuita, unofanirwa kuva nesheyo yakasimba yehutano hwakakwana. Vatangi vekutanga vanotanga kutanga zvishoma nezvishoma, kuita zvishoma, zvakapfupika (mashoma pasi pemaminitsi makumi matatu), uye kudzokorora zvishomanana nekuzororazve pakati pekushanda. Vatambi vechiElite vanogona kuwedzera simba, nguva uye nguva dzekudzidziswa.
Kana iwe uri mutsva pakudzidziswa kwemazuva, tevera mazano aya usati wapfuurira kusvika pakudzidza kwakadzidzira kudzidzira.
- Wana kubvumirwa kwachiremba wako uye uzive miganhu yako.
- Nguva dzose ushamwari zvakanaka musati maita nguva.
- Tanga zvishoma nezvishoma nezvishoma kufamba nekufamba kwejog.
- Ita kuti mwoyo wako uwedzere pasi pe100 kusvika ku10 bpm panguva imwe chete.
- Wedzera nguva yakakura kana nguva, asi kwete zvose mukudzidzira rimwechete.
- Dzidzira pane imwe nzvimbo yakanyorovesa, yakadzika kuti uone kana kushanda.
- Mira pakatanga chiratidzo chekutambudzika.
2 - Nguva Yakareba - Inguva Yakareba Iri Mukana Wei?
Zvenguva zvingave zviduku kana ndezvenguva refu, uye vatambi vakawanda vanotsungirira vachishandisa kusanganiswa kwemaviri panguva yekudzidziswa.
- Nguva Pfupi (6-30 Seconds)
Nguva shomanana inowanzopedza kubva pamasekondi matanhatu kusvika ku30 uye inobudisa yakawandisa yeactic acid, saka ndiyo nzira yakanaka yevatangi vekutanga kutanga munguva yekudzidzisa. Zvenguva shomanana kana masvondo matanhatu aparidzirwa kuvandudza zvose zvirikurumidza nekutsungirira mumitambo yekuvaraidza. Mazuva makumi matatu neechipiri anoita seanobudisa zvibereko zviri nani kune vavanhamisi vemakwikwi, asi nokuti zvikamu zvitanhatu zvechipiri zvinokonzera kuderera kwemisumbu uye kukurumidza kugadzirisa, inzvimbo yakakurudzirwa yekutanga yevatambi vechidiki. - Nguva Yakapfupi (2-3 Minutes)
Nguva yakareba yakawanda inowanzopedza kubva kumaminitsi maviri kusvika matatu uye inoda kwazvo, uye inokuvadza kumisungo yemaviri. Yakaitwa yose-kunze, nguva yakareba inokonzera kukanganisa kwakakura kwemisi, chido chikuru che okisijeni, nekukurumidza kuderedza musimba glycogen. Nguva yakareba inodawo nguva yakazorora yokuzorora. Zvimwe zvinogara kwenguva yakareba kudarika maminitsi matatu hazvisi zvishoma uye hazvifaniri kuitwa kupfuura vhiki shomanana.
3 - Kudzorera - Unofanira Kusvika Pakati Pakati Pakati Pakati?
Muchidimbu chikamu chemukati, nekukurumidza kupora kwemukati wekutsvaga . Kana iwe uri kuita nguva gumi-yechipiri, unogona kupora mumasekondi makumi matanhatu. Vatambi vakarovedzwa vanoita nguva refu, yemaminitsi matatu vanogona kunge vakagadzirira nguva yavo inotevera mushure maminitsi maviri ekuzorora. Kazhinji iwe unoda kuzorora kwenguva yakareba zvakakwana kuti udzike kupera kwako kufema uye kubvisa chero musikana unopisa kana kuneta. Usambotanga kamukati kana musikana uchipisa kana kurwadziwa kuchiripo. Kana misi inopfuta kana kurwadziwa inoramba ichinge yasara, ndiyo nguva yekugumisa basa.
Chirongwa chekudzorera chakasiyana nemutambi mumwe nomumwe uye iwe uchafanira kuwana izvo zvinoshanda zvakakunakira iwe kuburikidza nekuedza uye kukanganisa. Vamwe vatambi vanocherechedza kurara kwemwoyo uye vanomirira kusvikira vadzokera ku 50 kana 60 muzana yevhosi yepamwoyo vasati vatanga imwe nguva. Vamwe vanongomirira kusvikira "vachinzwa" vadzorerwa. Nokufamba kwenguva iwe uchaona kuti chii chinonyanya kukubatsira iwe.
4 - Kudzokorora - Ndezvipi Zvikamu Zvakafanira Kuita?
Ndezvipi zvishoma zvaunoita munguva imwechete yekudzidzira kunobva paurefu hwehutano hwako. Iwe unogona kuenda kune imwe nhamba yezvepamusoro, asi kana mishonga yako ikagurwa, ikava yakasimba kana musinga kutsva inopfuurira pasinei nekuzorora, inguva yekugumisa basa. Kana iwe uchidzvinyirira kuburikidza nezviratidzo izvi, urikukuvadza kukuvadza, kukuvara kwemisimba, uye nguva yakakura yekudzorera. Uyezve, kupfuurira mberi nekutsamwa kunoderedza kushanda kwekugadzirisa uye kunoderedza, panzvimbo pokuvandudza, iwe unoshanda.
5 - Kuwedzera - Kwakaoma Kwose Kudii?
Kana iwe uine muedzo wekuvhimisa wakaitwa pamutambo wemaitiro emitambo, iwe unogona kunge uchishandisa chiyero chemwoyo kana kuti lactate chikumbaridzo kuti uone nguva yako yakasimba. Nenzira yakawanda, nguva shomanana ndeyese-kuedza kushingirira kwepamusoro kwe 90 muzana ye VO2 Max . Nguva dzenguva refu dzichava dzakaderera zvakanyanya muhutano kuitira kuti urambe uine chivimbo chakasimba kwenguva yakareba. Vatangi vemitambo vanofanira kutanga nechepakati pekuedza kwekudzivirira kusakuvara nekudzidzira.
6 - Kuwedzerwa - Unowanzoita Sei Kupindira Kushanda?
Nharaunda yekudzidzisa inoda. Paunenge uchiita zvekudzidzira pamusana wepamusoro , utsi hwemitsipa hwakaora, saka zvakakosha kubvumira nguva yekugadzirisa usati wadzidzisa zvakaoma zvakare. Vashomanana vashomanana vanozobatsirwa nekuita basa rekuvhara kwemaawa kanopfuura kaviri pavhiki. Uye maawa makumi maviri nemashanu ekudzikinura anofanira kubvumidzwa asati aongorora imwe yakakwirira yekudzidzira kurovedza muviri. Zuva rakatevera kwekudzidzira kwekuvhara kwemazuva, zvinobatsira kuita pasi shoma, kunonoka kupora basa. Tarisa nokuda kwezviratidzo zvekudzivirira , zvakadai sokukwirira kudarika kufanana kwekuzorodza mwoyo mwoyo pazuva mushure mekuvhima, gumbo rakatetepa, maitiro akawanda uye marwadzo, kana kunzwa kwakashambwa kuneta kusingaendi.
7 - Muenzaniso Wenguva Pfupi Yokudzidzisa Kudzidzira
Muenzaniso wechikamu chekudzidzisa kwenguva pfupi ungaita seizvi. Mushure mekunyorovesa kwema 5-10 maminitsi ezvidzidzo zviri nyore, ita imwe yenguva shoma, yehafu-speed, 10-yechipiri. Iyi nguva inoshandiswa kuwedzera huwandu hwekufamba uye ropa richiyerera kusvika kumisumbu inodiwa kuita zvose zvese. Paunonzwa uchitonhora uye wagadzirira, tanga nguva yako yekutanga.
Pedzisa nguva yechipiri-yechipiri yakanyanyisa uye zororo kusvikira hufema hwako huchidzikira uye chero musikana unopisa hunyangarika. Paunenge uchinzwa wapora, dzokorora nguva inotevera yechitanhatu-yechipiri. Iwe unogona kudzokorora zvishoma kusvika gumi kusvika kune makumi maviri, asi rega pakarepo misumbu yako ichinzwa yakasimba kana kuti chero musikana unopfuta unopfuurira. Pedzisa basa rako nemaminitsi 10 ezvidzidzo zviri nyore, zvakadai sekupfeka bhasikoro kana kufamba.
8 - Muenzaniso Wekudzidzira Kudzidzira Kubata Nguva Yakakura
Kushanda kwekudzidzira kwemazuva mashoma kuchashanduka nekufamba kwenguva apo iwe unofamba kubva panguva pfupi kusvika kwenguva refu. Kwevhiki dzinoverengeka, iwe uchawedzera nguva yako kubva pamasekonzi gumi kusvika pamaminitsi makumi matatu kusvika kumaminiti maviri. Sezvaunowedzera nguva yako yenguva, kuderedza kushandiswa kwemaitiro ekudzokorora nguva kusvikira iwe unogona kuchengetedza kufamba kwakasimba nguva dzose. Sezvakaita munguva shomanana, zororo kusvikira kufema kwako kunonoka uye chero musikana unopisa hunyangarika, usati watanga imwe nguva. Sezvaunotanga kuita nguva yakareba, iwe uchaderedza nhamba yezvidimbu zvinowanikwa panguva yekuita basa (maviri kusvika matanhatu) uye iwe uchaderedza kushanda kwako (kasi) maererano nenguva shomanana.
9 - Maitiro Akanakisisa Okuita Kushandisa Nguva Yakadzidziswa
- Stair Running
- Plyometrics
- Plyometrics
- 30-yechipiri Sprint Drills
- Boot Camp Workouts
- Speed Drills
- Kudzidzira Kuita Kudzidzira Kudzidzira
- Agility Drills
- Shuttle Runomhanya
- Tuck Jumps
- Jump Rope Workouts
Sources
ACSM Fit Society Page. American College of Sports Medicine [www.acsm.org] Winter 2009-2010.
Burgomaster KA, et al. Migumisiro Yenguva Yenguva Pfupi Yokudzidzira Kudzidziswa Nevanhu Skeletal Muscle Carbohydrate Metabolism Panguva Yokudzidzira uye Nguva Yechiedzo Chekuita. Nyaya yeApplied Physiology, February 2006.
Burgomaster KA, et al. Zvirongwa zvitanhatu zvekudzidzira kwemazuva mashomanana zvinowedzera muscle inokonzera hutano uye kuenderera mberi kutsungirira simba muvanhu. Nyaya yeApplied Physiology, February 10, 2005;
Hazell TJ, et al. 10 kana 30-s sprint nguva yekudzidzisa inobatsira kukurudzira zvose aerobic uye anaerobic. European Journal of Applied Physiology, Nyamavhuvhu 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.