Ngati mukuyamba kulowa mdziko la kukwera ndi data, mwayi ndiwe kuti mudamvako za malo ophunzitsira.Mwachidule, madera ophunzitsira amathandizira oyendetsa njinga kulunjika momwe thupi lawo limasinthira ndipo, nawonso, amatulutsa zotulukapo zabwino kwambiri akamakwera chishalo.
Komabe, ndi zitsanzo zambiri zophunzitsira kunja uko - zomwe zimakhudza kugunda kwa mtima ndi mphamvu - komanso mawu monga FTP, sweet-spot, VO2 max, ndi anaerobic threshold omwe nthawi zambiri amasokonezedwa, kumvetsetsa ndi kugwiritsa ntchito malo ophunzitsira bwino kungakhale kovuta.
Komabe, siziyenera kukhala choncho.Kugwiritsa ntchito zone kungapangitse maphunziro anu kukhala osavuta powonjezera kapangidwe kake pamakwerero, kukuthandizani kuti muwongolere gawo lomwe mukufuna kuwongolera.
Kuphatikiza apo, madera ophunzitsira ndi ofikirika kuposa kale, chifukwa chakukwera mtengo kwazowunikira kugunda kwa mtimandi mita yamagetsi komanso kutchuka komwe kukuchulukirachulukira kwa ophunzitsa anzeru ndi mapulogalamu angapo ophunzitsira amkati.
1.Magawo ophunzitsira ndi chiyani?
Magawo ophunzitsira ndi zigawo zamphamvu zomwe zimayenderana ndi momwe thupi limagwirira ntchito.Oyendetsa njinga amatha kugwiritsa ntchito madera ophunzitsira kuti azitha kusintha kusintha, kuyambira kuwongolera kupirira ndi maphunziro oyambira mpaka kugwira ntchito pakutha kuyambitsa mpikisano wothamanga kwambiri.
Kulimba kumeneku kungadziwike pogwiritsa ntchito kugunda kwa mtima, mphamvu, kapena ngakhale 'kumva' (kotchedwa 'rate of perceived exertion').Mwachitsanzo, dongosolo lophunzitsira kapena masewera olimbitsa thupi angafunike kuti mumalize kagawo ka 'zone three'.
Sizongokhudza kuyesetsa kwanu, komabe.Kugwiritsa ntchito magawo ophunzitsira kuwonetsetsa kuti simukugwira ntchito molimbika pamakwerero ochira kapena mukapumula pakati pazigawo.Malo anu ophunzirira enieni ndi aumwini kwa inu ndipo amatengera kulimba kwanu.Zomwe zingagwirizane ndi 'zone atatu' kwa wokwera m'modzi zidzasiyana ndi wina.
2. Kodi ubwino wogwiritsa ntchito malo ophunzitsira ndi chiyani?
Malo ophunzitsira ali ndi maubwino angapo, posatengera kuti mwangoyamba kumene maphunziro okhazikika kapena akatswiri okwera njinga.
"Ngati mukulimbikitsidwa kuti muwone momwe mungapezere bwino, ndiye kuti ndikofunikira kwambiri kukhala ndi dongosolo mu pulogalamu yanu ndikutsata sayansi," akutero Carol Austin, dokotala komanso wamkulu wakale wothandizirana ndi Team Dimension Data.
Magawo olimba amakupatsani mwayi wotsatira njira yokhazikika komanso yolondola yophunzitsira, zomwe zimakupatsani mwayi wolunjika kumadera omwe muli olimba ndikuwongolera kuchuluka kwa ntchito yanu kuti mupewe kuchita mopambanitsa ndikukuthandizani inu kapena mphunzitsi wanu kuwona momwe mukupita patsogolo pakapita nthawi.
Kuphunzitsa pogwiritsa ntchito madera anu ndi njira yopambana yomwe imapangitsa kuti maphunziro anu azikhala oyenera komanso achindunji nthawi imodzi.Kugwiritsa ntchito madera ophunzitsira kumathandizanso kuonetsetsa kuti mukuchira - kapena nthawi yochira pakati pa nthawi yayitali kwambiri - ndizosavuta kulola kuti thupi lanu lipume ndikuzolowera ntchito yomwe mukugwira.
3. Njira zitatu zogwiritsira ntchito magawo anu ophunzirira
Mukamaliza kuyesa mphamvu kapena kugunda kwa mtima ndikupeza madera anu, mutha kuzigwiritsa ntchito m'njira zingapo kuti mudziwitse ndikuwunika maphunziro anu.Kumbukirani kuti ndondomeko yabwino yophunzitsira imapangidwa mozungulira moyo wanu, zomwe mumadzipereka tsiku ndi tsiku, komanso zolinga zokwera.
● Pangani dongosolo lanu la maphunziro
Ngati mukupanga dongosolo lanu lophunzitsira m'malo mongokhazikitsidwa ndi pulogalamu kapena mphunzitsi, yesetsani kuti musaganizire mopambanitsa.Chonde khalani osavuta.
Yesetsani kuyang'ana 80 peresenti ya maphunziro anu (osati nthawi yonse ya maphunziro) pa zoyesayesa zosavuta zomwe mumagwiritsa ntchito m'madera otsika (Z1 ndi Z2 ngati mukugwiritsa ntchito chitsanzo cha magawo atatu), ndikungopita ku Z3 kapena pamwamba pa anaerobic. kwa 20 peresenti yotsala ya magawo.
● Lembani dongosolo la maphunziro
Mapulogalamu ophunzitsira pa intaneti amathanso kugwiritsa ntchito madera anu kupanga zolimbitsa thupi zopangidwa mwaluso.
Kutsatira dongosolo lophunzitsira ndikosavuta kuposa kale, ndi mapulogalamu osiyanasiyana ophunzitsira omwe amapereka mapulani okonzekera kupalasa m'nyumba.Mapulogalamuwa akuphatikiza Zwift, Wahoo RGT, Rouvy, TrainerRoad, ndi Wahoo System.
Pulogalamu ya X-Fitness imatha kulumikizidwa ndi kugunda kwamtima kosiyanasiyana ndi masensa a CHILEAF, omwe amatha kuyang'anira kuchuluka kwa kugunda kwamtima komanso kuthamanga komanso kutsika pakamayenda njinga munthawi yeniyeni.
Pulogalamu iliyonse imakhala ndi mapulani ophunzitsira omwe amayang'ana zolinga zingapo kapena kukonza zolimbitsa thupi.Adzakhazikitsanso kulimba kwanu koyambira (nthawi zambiri ndi mayeso a FTP kapena zofananira), konzekerani magawo anu ophunzitsira ndikusintha zolimbitsa thupi zanu moyenera.
● Muzimasuka
Kudziwa nthawi yoti mupite mosavuta ndikofunika kwambiri pa dongosolo lililonse la maphunziro.Kupatula apo, mukamapumula ndikuchira, mutha kukonza ndikubwerera mwamphamvu.Gwiritsani ntchito madera omwe mumaphunzitsira kuti muwongolere kuchira kwanu ndi zoyesayesa zanu - kaya ndi nthawi yopumula pakati pa nthawi zina kapena panthawi yochira.
Ndikosavuta kupita movutikira kwambiri pamene mukufuna kupuma.Ndipo ngati muiwala kuchira ndikukankhira popanda kupuma, mutha kupsa mtima.
Nthawi yotumiza: Apr-12-2023