Upangiri wothandizira: Malangizo 4 okuthandizani kukwera ndi mphamvu

Uwu ndiye chitsogozo cha Selene Yeager chokwera phiri, chokumana nacho chomwe chingakuthandizeni kuti muphunzitse bwino ndipo pamapeto pake muzikonda kukwera. Selena yeager ndi wolemba wotchuka pantchito zathanzi komanso kulimbitsa thupi. Ndi mphunzitsi wotsimikizika wa ncaa, mphunzitsi wampikisano wapa njinga ku USA, wampikisano wapa njinga zamapiri, ndi USA wopambana.
Amachita mpikisano m'magulu a njinga yam'mapiri ndipo nthawi zambiri amakhala mpaka atakwera ola limodzi, amakhala maola anayi kapena sikisi patsiku akukwera.
Atayamba kupalasa njinga, adayenera kudzikakamiza kuti aphunzire maluso ena kuti akwaniritse mapiri a RACES ngati ABSA Cape Epic ndi Brasil Ride, chifukwa chake adalemba ntchito mphunzitsi kuti amuthandize chimodzi mwazofunikira kwambiri - kukwera.
   
Kuyenda njinga pakati pa misewu yamapiri kumakhala kosangalatsa, koma pali china chapadera chokwera poyerekeza ndi mitundu ina ya njinga. Choyamba, muyenera kusintha maphunzilo anu molingana ndi nthawi, chomwe ndichofunikira kuti maphunzirowo akwere bwino.
 
Chifukwa chake, iye ndi osewera nawo akachita maseti atatu a mphindi 8 kapena zisanu ndi chimodzi zamphindi 5 zakukwera mapiri, pamakhala mphindi 24 mpaka 30 zapa njinga zosavuta, zomwe ndizotsika kwambiri zomwe aliyense angathe kumaliza mosavuta. M'mikhalidwe yamtundu weniweni, mutha "kugwira" woyendetsa yemwe akubwera pano, kapena kusiya kuthamangako kwakanthawi kapena kupumula. Kuphatikiza apo, adachitanso kukwera mapiri angapo achidule, mwamphamvu kwambiri, monga magawo 8 a mphindi zitatu kapena magawo 3 a mphindi ziwiri.
 
Sikuti masewera olimbitsa thupi amangopereka thupi lanu mphamvu kuchokera ku masewera olimbitsa thupi, kuwongolera lactic acid, ndikuwonjezera mphamvu yolimba, komanso kumakulitsa kulimba mtima kwanu, chifukwa kukwera molimba sikungokhala kovuta kwa minofu, komanso kwamalingaliro.
 
Apa akupatsirani malangizo kuti akuthandizeni kukwera phiri lanu. Zotsatira zabwinoko, amalimbikitsa kuchita izi kawiri pa sabata komanso kuti asatope kwambiri ntchito isanayambe. Kuphatikiza apo, kuphunzira kukwera mobwerezabwereza kumakupangitsani kukhala owawa kwambiri komanso otopa, kumbukirani kuyimilira panthawi yoyenera, musalole kuti muchepe.
 
Pa kukwera kulikonse, liwiro lanu, mphamvu yanu, ndi nyonga zanu ziyenera kukhala mkati mwazolinga zanu. Ngati mwataya 20% yothamanga ndi mphamvu yanu, mwatsala pang'ono kuphulika. Yakwana nthawi yoti muyime ndikupumula kwakanthawi pang'ono ndikuyitcha tsiku.
   
RPE ikunena za Chiyeso cha Percezed Exertion, gawo lowoneka wamunthu, lotchedwanso gawo lakuzindikira zamasewera. Chiwerengero pamwambapa ndi mulingo wapa 10 pamalo omwe mungagwiritse ntchito. Zotsatira zofunikira zidzatchulidwa m'ndime zotsatirazi.
Komanso, onetsetsani kuti mwawotha kwa mphindi 15 musanayambe, ndipo dziwani kuti kwa mphindi zochepa mukamaliza. Popita kukwera, imirirani ndikuyenda masekondi 20 Maphunzirowa akuthandizani kukonza nthawi yakukwera komanso kuchira kuti muzitha kupitiliza kuyenda bwino kwa gulu lanu.
  Momwe mungachitire: pezani a Phiri lomwe limatenga mphindi 10 mpaka 15 kukwera, ndipo poyandikira pakhomo panu, yambani kukwera (magawo 7 mpaka 8). Pambuyo pa mphindi ziwiri, imirirani ndikuwombera nthawi 2 pansi pa liwiro lathunthu (RPE level 20), ndiye khalani pansi ndikulowetsa lactic acid yanu kuti ibwerere pamalo ovuta ndikupitilirabe kukwera. Bwerezani mphindi 9 mpaka 1 zilizonse (kutengera mtundu wanu), kenako bwerezerani nthawi zonse mpaka kawiri.   Masipupu afupiafupi  
Kuti mukhale ndi mawonekedwe olimba pamapiri okugudubuzika, khalani okwera mphindi 2.
 
Momwe mungachitire izi: pewani kukwera kwapafupi kapena gawo logudubuza lomwe limatenga pafupifupi mphindi 2 kuti mufikire pamwamba. Pambuyo poyambira kukwera, RPE imachitika pamlingo 7 mpaka 8. Pambuyo pa masekondi 90, pitani mwachangu kwambiri (RPE magawo 9 mpaka 10) kufikira mutafika pamwamba pamasekondi 30 omaliza. Bwerezani kanayi kapena kasanu ndi kamodzi.
    Bwerezani kukwera ndi njira zazifupi  
Mtundu wophunzitsira wakalewu umafanizira kukwera kwamayendedwe enieni, ndipo nthawi zambiri mumakhala opanda nthawi yoti muchiritse musanagwetsedwe ndi kutsetsereka kwina.
 
Momwe mungachite: pezani phiri lomwe limatenga mphindi 10 kuti mukwere kenako ndikubwerera kumtunda, lomwe lingakhale lalitali. Mukayamba kukwera, sinthani mphamvu kuti mulamulire lactic acid pakhomo lanu, kugunda kwa mtima, ndi mulingo wa RPE (wokhazikika pamlingo 8) kwa mphindi zisanu ndi chimodzi. Kenako bwerera, pumulani kwa mphindi zitatu ndikuyambanso kukwera. Bwerezani zinayi zamitundu yokwira. Kapena mutha kuchita magawo atatu a mapiri atali mphindi zisanu ndi zitatu ndikupumula kwa mphindi zinayi.
  Maphunziro a rocket  
Monga momwe dzinalo likusonyezera, "maphunziro a rocket" ndikukulitsa mphamvu yanu yophulika ndikupangitsani kuti muphulike ngati roketi. Muyenera kukwera mapiri otsetsereka osataya liwiro kapena mphamvu.
 
Momwe mungachitire: yambani ndi kukwera mwachidule komwe kumatenga pafupifupi mphindi ziwiri kuti mufikire pamwamba. Yambani ndikuyimilira kapena pang'ono pang'onopang'ono (monga mpikisano), werengani mpaka atatu, pitani mwachangu momwe mungathere (RPE level 2-8) kwa mphindi 9, kenako muchira kwa mphindi 2. Bwerezani kangapo ka 5 mpaka 5.
 
 
Kodi sizophweka (ayi)? Bwerani, mwina mungakonde kukwera mapiri.