Ngati mukuyamba kulowa mu dziko loyendetsa galimoto ndi deta, mwina mwamvapo za madera ophunzitsira. Mwachidule, madera ophunzitsira amathandiza okwera njinga kuti azitha kusintha zinazake za thupi, ndipo, motero, azitha kupeza zotsatira zabwino kwambiri kuyambira nthawi yomwe ali pampando.
Komabe, ndi mitundu yambiri ya malo ophunzitsira omwe alipo - omwe amakhudza kugunda kwa mtima ndi mphamvu - komanso mawu monga FTP, sweet-spot, VO2 max, ndi anaerobic threshold omwe nthawi zambiri amalembedwa, kumvetsetsa ndikugwiritsa ntchito bwino malo ophunzitsira kungakhale kovuta.
Komabe, siziyenera kukhala choncho. Kugwiritsa ntchito malo kungathandize kuti masewera olimbitsa thupi anu akhale osavuta powonjezera kapangidwe kake pa kukwera kwanu, zomwe zingakuthandizeni kukonza bwino malo oyenera olimbitsa thupi omwe mukufuna kusintha.
Komanso, malo ophunzitsira ali osavuta kuwafikira kuposa kale lonse, chifukwa cha kuchuluka kwa ndalama zomwe zilipo.zowunikira kugunda kwa mtimandi magetsi oyezera magetsi komanso kutchuka komwe kukukulirakulira kwa ma trainer anzeru ndi mapulogalamu angapo ophunzitsira amkati.
1. Kodi malo ophunzitsira ndi chiyani?
Malo ophunzitsira ndi madera amphamvu omwe amagwirizana ndi machitidwe a thupi mkati mwa thupi. Oyendetsa njinga amatha kugwiritsa ntchito madera ophunzitsira kuti azitha kusintha zinazake, kuyambira pakulimbitsa kupirira pogwiritsa ntchito maphunziro oyambira mpaka kugwira ntchito yoyambitsa kuthamanga kwamphamvu kwambiri.
Mphamvu zimenezo zitha kudziwika pogwiritsa ntchito kugunda kwa mtima, mphamvu, kapena ngakhale 'kumva' (komwe kumadziwika kuti 'mlingo wa mphamvu zomwe munthu amamva'). Mwachitsanzo, dongosolo lophunzitsira kapena masewera olimbitsa thupi lingafunike kuti mumalize nthawi mu 'zone three'.
Komabe, sikuti ndi kungoyesetsa pang'ono. Kugwiritsa ntchito malo ophunzitsira kudzaonetsetsa kuti simukugwira ntchito molimbika pa maulendo opumula kapena mukapuma pakati pa nthawi.Malo anu ophunzirira ndi anuanu ndipo amadalira mulingo wanu wa thanzi. Zomwe zingagwirizane ndi 'gawo lachitatu' la wokwera mmodzi zimasiyana ndi zina.
2. Kodi ubwino wogwiritsa ntchito malo ophunzitsira ndi wotani?
Malo ophunzitsira ali ndi maubwino angapo, kaya ndinu watsopano ku maphunziro okonzedwa bwino kapena katswiri wokwera njinga.
"Ngati muli ndi chidwi chofuna kuona momwe mungachitire bwino, ndiye kuti ndikofunikira kwambiri kukhala ndi dongosolo mu pulogalamu yanu ndikutsatira sayansi," akutero Carol Austin, dokotala komanso wakale wamkulu wothandizira magwiridwe antchito ku Team Dimension Data.
Malo ochitira masewera olimbitsa thupi amakupatsani mwayi wotsatira njira yophunzitsira yolongosoka komanso yolondola, zomwe zimakupatsani mwayi wolunjika kumadera enaake olimbitsa thupi anu ndikuwongolera ntchito yanu kuti mupewe kuchita masewera olimbitsa thupi mopitirira muyeso pamene mukukuthandizani inu kapena mphunzitsi wanu kuti muwone momwe mukuyendera pakapita nthawi.
Kuphunzitsa pogwiritsa ntchito madera anu ndi njira yabwino yopezera phindu kwa onse awiri yomwe imasunga maphunziro anu kukhala olinganizika komanso olunjika nthawi imodzi. Kugwiritsa ntchito madera ophunzitsira kumathandizanso kuonetsetsa kuti maulendo anu ochira - kapena nthawi yochira pakati pa nthawi yayitali - ndizosavuta kuti thupi lanu lipumule ndikuzolowera ntchito yomwe mukugwira.
3. Njira zitatu zogwiritsira ntchito malo anu ophunzitsira
Mukamaliza mayeso a mphamvu kapena kugunda kwa mtima ndikupeza madera anu, mutha kuwagwiritsa ntchito m'njira zingapo kuti mudziwe ndikuwunikira maphunziro anu. Kumbukirani kuti ndondomeko yabwino kwambiri yophunzitsira imapangidwa motsatira moyo wanu, zomwe mumachita tsiku ndi tsiku, komanso zolinga zanu zokwera.
● Pangani dongosolo lanu la maphunziro
Ngati mukupanga dongosolo lanu lophunzitsira m'malo mopanga lomwe laperekedwa ndi pulogalamu kapena mphunzitsi, yesetsani kuti musaganizire kwambiri. Chonde sungani zinthu mophweka.
Yesetsani kuyang'ana 80 peresenti ya maphunziro anu (osati nthawi yonse yophunzitsira) pa khama losavuta lomwe mumagwiritsa ntchito m'madera otsika ophunzitsira (Z1 ndi Z2 ngati mukugwiritsa ntchito chitsanzo cha madera atatu), ndipo pitani ku Z3 yokha kapena kupitirira malire anu a anaerobic pa 20 peresenti yotsala ya maphunzirowo.
● Lembetsani kuti mupeze dongosolo lophunzitsira
Mapulogalamu ophunzitsira pa intaneti angagwiritsenso ntchito madera anu kupanga masewera olimbitsa thupi opangidwa mwapadera.
Kutsatira dongosolo lophunzitsira n'kosavuta kuposa kale lonse, ndi mapulogalamu osiyanasiyana ophunzitsira omwe amapereka mapulani okonzeka ochitira njinga zamkati. Mapulogalamu amenewo akuphatikizapo Zwift, Wahoo RGT, Rouvy, TrainerRoad, ndi Wahoo System.
Pulogalamu ya X-Fitness ikhoza kulumikizidwa ndi sensa yosiyana ya kugunda kwa mtima ndi cadence ya CHILEAF, yomwe imatha kuyang'anira deta ya kugunda kwa mtima, liwiro ndi cadence panthawi yoyendetsa njinga nthawi yeniyeni.
Pulogalamu iliyonse nthawi zambiri imapereka mapulani ophunzitsira omwe amayang'ana zolinga zosiyanasiyana kapena kusintha thanzi lanu. Amakhazikitsanso thanzi lanu loyambira (nthawi zambiri ndi mayeso a FTP kapena ofanana nawo), kukonza madera anu ophunzitsira ndikusintha masewera olimbitsa thupi anu moyenera.
● Musamavutike
Kudziwa nthawi yoti muzichita zinthu momasuka ndikofunikira kwambiri pa dongosolo lililonse la maphunziro. Ndipotu, mukapuma ndikuchira, mutha kukonza ndikubwerera mwamphamvu.Gwiritsani ntchito malo anu ophunzitsira kuti akutsogolereni pakuchira kwanu komanso khama lanu - kaya ndi nthawi yopuma pakati pa nthawi yopuma kapena panthawi yopuma.
N'zosavuta kuchita zinthu molimbika kwambiri pamene uyenera kupuma. Ndipo ngati uyiwala kuchira ndikupitilira popanda kupuma, umakhala pachiwopsezo chotopa kwambiri.
Nthawi yotumizira: Epulo-12-2023
