Yekudzidzisa gwara: 4 matipi ekukubatsira iwe kukwira nesimba

Uyu ndiwo mutungamiri waSelene Yeager wekukwira makomo, chiitiko chinokubatsira kudzidzisa zvirinani uye pakupedzisira kudanana nekukwira. Selena yeager munyori anozivikanwa wehutano hwebasa uye zvinyorwa zvemuviri. Iye ndiye ncaa akasimbiswa wega murairidzi, USA akasimbiswa kuchovha bhasikoro, nyanzvi yemakomo bhasikoro racer, uye USA triathlete.
Anokwikwidza muzvikamu zvemabhasikoro emakomo uye anowanzo shandisa kusvika paawa pakukwira kwakadzika, achipedza maawa mana kusvika matanhatu pazuva pakukwira.
Paakatanga kuchovha bhasikoro, aifanira kuzvimanikidza kudzidza humwe hunyanzvi kuti abudirire mugomo RACES senge ABSA Cape Epic uye Brasil Ride, saka akahaya murairidzi kuti amubatsire nechimwe chezvaaida zvakanyanya kukwira - kukwira.
   
Kuchovha bhasikoro pakati pemigwagwa yemakomo kunonakidza chaizvo, asi pane chimwe chinhu chakakosha pamusoro pekukwira uchienzaniswa nedzimwe nzira dzemabhasikoro. Chekutanga pane zvese, iwe unofanirwa kugadzirisa yako kudzidzisa kwakasimba zvinoenderana nenguva, inova kiyi yekubudirira kwekukwira kudzidziswa.
 
Nekudaro, iye kana vamwe vake vechikwata pavanoita seti nhatu dzemaminetsi masere kana matanhatu seti yemaminitsi mashanu ekukwira mugomo, pane maminetsi makumi maviri nemana makumi matatu emabhasikoro ari nyore, chinova chikamu chakadzika kwazvo icho munhu anogona kupedzisa zviri nyore. Mumamiriro chaiwo emujaho, unogona "kubata" mutyairi ari kurwisa pano, kana kurega kudzingirira kwechinguva kana kuzorora. Uye zvakare, ivo vakaitawo akati wandei akapfupika, anokwira nekukwirisa kwakanyanya, senge maseti masere emaminetsi matatu kana gumi nemaviri emaminitsi maviri.
 
Aya maekisesaizi haangopi muviri wako simba rakawanda kubva kuekisesaizi, kudzora lactic acid, uye kuwedzera chikumbaridzo chekusimba, asi zvakare zvinowedzera kusimba kwepfungwa, nekuti kukwira kwakasimba hakusi kungopokana nemhasuru, asi kwepfungwa futi.
 
Pano iye achakupa mamwe matipi ekukubatsira iwe nekukwira kwako gomo. Kuti uwane mibairo irinani, iye anokurudzira kuita izvi kamwe chete kana kaviri pasvondo uye kusaneta zvakanyanya kusati kwatanga kurovedza muviri. Uye zvakare, kudzokorora kukwira kudzidziswa kunozokuita iwe unorwadza zvikuru uye wakaneta, rangarira kumira panguva yakakodzera, usazvirege iwe pachako udonhe.
 
Pakukwira kwese, kumhanya kwako, kusimba, uye simba zvinofanirwa kunge zviri mukati mechinangwa chako. Kana warasikirwa ne20% yekumhanyisa uye simba rako, wave kuda kuputika. Yenguva yekumira uye kuzorora kwemazana mashoma uye kuchidaidza zuva.
   
RPE iri kureva iyo Chiyero cheKunzwisisika Kuedza, kuzviisa pasi kuyera kwemuviri manzwiro, anonziwo mitambo yekuziva chiyero. Iyo nhamba iri pamusoro ndeye 10-chikamu chikero kune chako chirevo. Yakakodzera data ichataurwa mundima dzinotevera.
Zvakare, ita shuwa kudziya kwemaminitsi gumi nemashanu usati watanga, uye utonhorere pasi kwemaminetsi mashoma mushure mekupedza. Paunenge uchikwira kumusoro, simuka utasve kwemasekondi makumi maviri Kudzidziswa uku kuchakubatsira iwe kunatsiridza yako yekukwira uye yekudzosa nguva kuitira kuti iwe ugone zvirinani kuenderera pamwe nekumhanya kwechikwata chako.
  Maitiro ekuzviita: tsvaga a gomo rinotora maminetsi gumi kusvika gumi nemashanu kukwira, uye pane yako lactate chikumbaridzo, tanga kukwira (RPE mazinga 10 kusvika 15). Mushure memaminetsi maviri, simuka uye utsike kakapetwa makumi maviri pasi pechizere kumhanya (RPE nhanho 7), wobva wagara pasi uye rega yako lactic acid chikumbaridzo chidzokere kunzvimbo yakakosha uye ramba uchikwira. Dzokorora yega 8 kusvika 2 maminetsi (zvinoenderana nemamiriro ako ezvinhu), wobva wadzokorora iyo yese yekurovedza 20 kusvika 9 nguva.   Mapfupi mapfupi  
Kuti uchengetedze mamiriro akasimba pamusoro pezvikomo zvinokunguruka, dzidzira kukwira kukwira kwemaminetsi maviri.
 
Maitiro ekuzviita: tsvaga kukwira kupfupi kana chikamu chinotenderera chinotora maminetsi maviri kuti usvike pamusoro. Mushure mekutanga kukwira, iyo RPE inoitirwa pamatanho 2 kusvika 7. Mushure memasekondi makumi mapfumbamwe, mhanyisa nekukurumidza sezvinobvira (RPE mazinga 8 kusvika 90) kusvika iwe wasvika pamusoro mumasekondi makumi matatu apfuura. Dzokorora kanomwe kana katanhatu.
    Dzokorora kukwira nekupfupika mabhureki  
Iyi yechinyakare yekudzidzira modhi inoteedzera mamiriro ekukwira eiyo chaiyo track, uye iwe hauwanzo kuve nenguva yekunyatso kupora usati wagogodzwa pasi neinotevera mawere akadzika.
 
Maitiro ekuzviita: tsvaga gomo rinotora maminetsi gumi kukwira uye wozodzokera kumusoro, iro rinogona kunge rakareba zvishoma. Paunotanga kukwira, gadzirisa kusimba kwekutonga yako lactic acid chikumbaridzo, kurova kwemoyo, uye RPE nhanho (yakachengetwa padanho 10) kwemaminetsi matanhatu. Wobva watendeuka, zorora kwemaminetsi matatu uye wotanga kukwira zvakare. Dzokorora huwandu hwenzvimbo ina dzekukwira. Kana iwe unogona kuita matatu seti yemaminetsi masere-emakomo kukwira nekuzorora kwemaminetsi mana.
  Roketi kudzidziswa  
Seizvo zita rinoratidzira, "roketi kudzidziswa" ndiko kukudziridza yako simba rinoputika uye kukuita iwe kuputika sedombo. Unofanirwa kukwira makomo marefu pasina kurasikirwa nekumhanya kana simba.
 
Maitiro ekuzviita: tanga nekukwira kushoma kunotora maminetsi maviri kusvika kumusoro. Kutanga nekumira kana kunonoka kutanga (senge mujaho), kuverenga kusvika kumatatu, buda nekukurumidza sezvaunogona (RPE nhanho 2-8) kwemaminetsi maviri, wozopora kwemaminitsi mashanu. Dzokorora kashanu kusvika kagumi nguva.
 
 
Hazvisi nyore (kwete)? Huya, iwe ungangoda kukwira makomo.