Kodi ndingasinthire bwanji kukonzekera kwanga kukwera njinga zam'mapiri panthawi yomwe simuli pachiwopsezo?
Zamkatimu
Nkhaniyi itha kutchedwanso "Zikomo, 2020". Zikomo, annus horibilis 😱, pondipangitsa kuzindikira kufunika kondisunga bwino ngakhale sindingathe kutulutsa njinga yanga yakumapiri.
Kumapeto kwa m'ndende kunali anthu amene anayambiranso kukwera njinga zamapiri, kumwetulira kwakukulu potuluka ndi kumwetulira kwakukulu pobwerera. Ndipo omwe anali ndi kumwetulira kwakukulu pamene adachoka, koma omwe adataya panjira. Nthawi zambiri kwa iwo, kufika kunkatsagana ndi "Pfft, ndinali kugwedera" 😓
Kupatula mikhalidwe yapaderayi, kukwera njinga zamapiri kumadalira nyengo. M'dzinja, pamene miyala ndi mizu zimakutidwa ndi masamba oterera, kapena m'nyengo yozizira, pamene chifunga, chinyezi, ndi kuzizira zimalowa, zimakhala zovuta kukonzekera maulendo oyendayenda.
Makhalidwe ena a thupi amatenga nthawi yaitali kuti afooke, koma ena, monga kuphulika, amawonongeka mwamsanga ndi maphunziro ochepa. Vuto ndiloti zidzawatengeranso nthawi kuti abwerere. Kuonjezera apo, ngakhale ndi maphunziro ambiri, kukwera njinga zamapiri sikukulolani kuti mukhale ndi makhalidwe abwino a masewera.
Pokwera njinga zamapiri pafupipafupi, minyewa yanu ndi minofu (ma neuromuscular system) zimazolowera kugwira ntchito limodzi. Tsoka ilo, ichi ndi chimodzi mwa zizolowezi zomwe zimachotsa mwachangu kwambiri! Kusamalira ndi chitukuko cha neuromuscular system kumakupatsani mwayi wochita ntchito yayikulu yokwaniritsira mikhalidwe yonse yofunikira pakuyendetsa njinga zamapiri.
| Kuchepa kwa mawonekedwe a thupi panthawi yomwe simukugwira ntchito | |
|---|---|
| 🚴 kupirira | Masiku 20-28 kutsika kwakukulu - VO2 5% kutsika pambuyo pa masiku 14 |
| ⚡️ Mphamvu | 15-20 masiku kwambiri kuchepetsa |
| 💪 Mphamvu | Masiku 8-14 kuchepa kwakukulu - patatha masiku 5 kuchepa kumapitilirabe |
Zinthu za neuromuscular zimachepa poyamba ndipo zimatenga nthawi yayitali kuti zibwezeretsedwe ndikuyambiranso.
Komanso...?
Ndiye mumagwiritsa ntchito bwanji nthawi yopumulayi potengera nthawi yomwe mumakhala panjinga? Momwe mungagwiritsire ntchito kuti mukhalebe opirira komanso kuti mukhale ndi mphamvu?
Kodi kusunga mphamvu zanu?
Mbali ya ntchito ya njinga yamapiri ndi chifukwa cha mphamvu mu lingaliro la biomechanical la mawu, ndiko kuti, zotulukapo za mphamvu zomwe zimagwiritsidwa ntchito pazitsulo ndi liwiro la kuzungulira kwa cranks. Malinga ndi kafukufuku yemwe adasindikizidwa mu 2018 (Kumvetsetsa Zofunikira Zathupi pamtundu wa Olympic Mountain Bike Racing Format - mu Chifalansa: kuti mumvetsetse zofunikira zakuthupi zokwera njinga zamapiri pamipikisano ya Olimpiki), mphamvu imasungidwa ndikuwongoleredwa pophunzitsa mphamvu.
Mwachiwonekere, sitikulankhula za kumanga thupi, koma kuonjezera mphamvu zowonjezera mphamvu pazitsulo, kuteteza kuvulala ndi kusamutsa bwino mphamvu zomwe zimagwiritsidwa ntchito panjinga yamapiri. Mwachidule: Yendani mwachangu, motalika komanso m'malo abwino.
Mphamvu ndi kuphatikiza mphamvu ndi liwiro. Mukamapondaponda mwachangu ndikugwiritsa ntchito mphamvu, mudzakhala ndi mphamvu zambiri. Inde, ndi zomveka. Ngati mukupalasa mofulumira kwambiri popanda khama, mukuzungulira ndipo simukupita patali kwambiri.
Kuti adziwe kuti ali ndi mphamvu, ophunzitsa thupi amapatsa okwera njinga mayeso a Wingate, mayeso omwe amakhala ndi kupondaponda kwa masekondi 30 mwamphamvu kwambiri komanso kukana komwe kumatsimikiziridwa ndi malingaliro a woyendetsa njingayo.
Kupyolera mu mayeserowa, tikuwona kuti mphamvu yapamwamba kwambiri imawonjezera mphamvu ndipo motero imasunga ntchito panthawiyi, yomwe ndi yofunika kwambiri pakukwera njinga zamapiri. Choncho, zatsimikiziridwa kuti ntchito ya minofu, makamaka m'munsi mwa thupi, imawonjezera kwambiri mphamvu ya njinga yamapiri.
Kodi ntchito luso kuchira?
Kutha kuchira ndi chinyengo chomwe chimakupulumutsirani kuti mukhale ndi sabata lathunthu ndikuchira pakuyenda ... Nkhani yabwino ndiyakuti, izi zitha kuchitidwanso!
Monga taonera kale, pamene mukulitsa mphamvu za minofu yanu, mumagwiritsa ntchito khama kwambiri, motalika komanso mobwerezabwereza.
Mitsempha yanu ndi minofu zimazoloŵera kuyesayesa, simudzasiya kuyenda, ndipo izi zidzakuthandizani kuchira.
Ayi! Thupi lamphamvu komanso lokhazikika bwino limachira mwachangu pakati pa kuyesayesa, kulimbitsa thupi kapena kuyenda.
Momwe mungaphunzitsire
Timavomereza kuti kumanga minofu si masewera osangalatsa kwambiri. Chifukwa chake, tidzasintha makalasi chaka chonse kuti tipewe kungokhala chete komanso kunyong'onyeka. Pokumbukira zolimbikitsa kuti mukhale bwino kuti muyambitsenso kukwera njinga zamapiri, zonse zidzachoka, mudzawona!
Chonde dziwani: kuphunzitsa mphamvu sikufanana ndi kulemera. Tidakuuzani kale kuti mukakhala ndi mphamvu zambiri, mumasuntha mwachangu, koma tidayiwala kunena kuti mumafunikanso kukhala opepuka kuti muchite izi!
Dziwani kuti, ntchito yabwino kwambiri ilibe mwayi waukulu wowonjezera kulemera kwa thupi, makamaka popeza kwa ife imakhalabe yophatikizidwa ndi njinga. Inde, chifukwa mudzakhala ndi mwayi woyenda ulendo waufupi wa ola limodzi pakati pa mitambo iwiri ikuluikulu imvi.
Kuti muyendetse bwino njinga muyenera kukhala:
- kupirira;
- mphamvu;
- mphamvu;
- ndi kutha kubwereza ndi kusunga makhalidwe onsewa.
Ndi ziwalo ziti za thupi zogwirira ntchito?
Chabwino, onse a iwo!
Tiwonana ! 🤡
Ayi, tiyeni tifotokoze:
Pansi thupi
Tikaganiza zomanga minofu yokwera njinga zamapiri, nthawi yomweyo timaganiza za miyendo.
Izi ndi zolondola, chifukwa ntchitoyi idzakulolani kuti mutenge mphamvu zina, mphamvu ndi kubwereza mobwerezabwereza. Minofu ya m'munsi mwa thupi ndi yamphamvu kwambiri m'thupi la munthu ndipo imathandizira pedal.
Kodi ntchito m'munsi thupi?
Squats, mapapo, glute ndi posterior chain ntchito.
Kudumpha pang'ono kwa zingwe kukuthandizani kuti musinthe masewera olimbitsa thupi ... ndikupeza ana a ng'ombe a konkire olimba!
Kuchiritsa
Mphamvu zanu siziri mu ntchafu zanu ndi ana a ng'ombe okha! Ntchito zazikuluzikulu ziyenera kukhala gawo lachizoloŵezi chanu chomanga thupi. Mukakhala odzaza kwambiri, momwe mumakhalira bwino. Mwanjira iyi mudzakhala ndi malo omasuka, miyendo yanu sizichita ntchito yonse, ndipo mudzakhala panjingayo nthawi yayitali. Kuonjezera apo, mudzakhala ndi ululu wochepa wammbuyo ndi wa khosi.
Kodi bwino pokonza khungu?
Kuti mupewe kutengeka kwa bolodi kapena kutsatizana kwa atolankhani ndikuwonjezera magwiridwe antchito, ganizirani kugwiritsa ntchito zida monga mpira waku Swiss kapena mpira wamankhwala.
Ntchito yapamwamba ya thupi
Palibe katswiri wokwera njinga yemwe ali wochulukira pamlingo uwu, ndipo ndi zoona! Koma kugwira ntchito kwa ziwalo izi za thupi kumathandizira kuti thupi liziyenda bwino, motero kuwongolera bwino kwa makina, kufalikira kwamphamvu kwamphamvu, kukhala ndi moyo wabwino komanso, kuphatikiza pazochitika zonse zoyendetsa njinga, kaimidwe kabwinoko, komwe kungapangitse kukhala chinsinsi cha moyo wautali panthawi yolimbitsa thupi.
Kodi ntchito kumtunda thupi?
Kukankhira kumtunda kwa thupi ndi kukoka mayendedwe monga kukoka mmwamba, kukoka kopingasa, kukankha-mmwamba, etc.
Khomo lachiberekero
Ili ndilo malo omwe amalola kutumiza chidziwitso kuchokera kumutu kupita ku thupi lonse, lomwe limapereka chiyanjano pakati pa kulandira chidziwitso ndikupanga mphamvu zomwe zimayikidwapo. Koma madera a khomo lachiberekero amapangidwanso kuti azikhala ndi malo owonjezera. khosi kuti zikhale zosavuta kuona kumene tikupita. Ndiye izi ndi zofunika kwambiri!
Momwe mungapangire kumbuyo kwa khosi?
Panjinga, makamaka pa njinga yamapiri, malo athu akhoza kukhala osasangalatsa m'kupita kwanthawi. Chifukwa chake, khungu lathu limakhala lovuta kwambiri.
Mukhoza kukonzekera zochitika zolimbitsa khosi, monga kugwira ntchito ndi mutu wothandizira.
Musaiwale kuwamasula pambuyo pa gawo lililonse: mofatsa mutembenuzire mutu wanu m'mbali, pindani m'mbali, kenako pindani kutsogolo ndi kumbuyo.
Pezani zolimbitsa thupi zomwe zafotokozedwa mwatsatanetsatane m'nkhani yathu: Zolimbitsa thupi 8 zolimbitsa minofu pakukwera njinga zamapiri
Pomaliza
Posintha zolimbitsa thupi zanu, mumasonkhanitsa zida zonse zathupi la munthu. Mudzagwira ntchito pa mphamvu zanu, mphamvu zanu, ndi zoyesayesa zosiyanasiyana ndi malingaliro. Izi zidzaphunzitsa thupi lanu kugwira ntchito bwino mwakuthupi ndi m'maganizo.
Kumbukiraninso kugwiritsa ntchito mfundo yophunzitsira polarized paulendo wanu wokwera njinga zamapiri kuwonjezera pa ntchito yamphamvu yomwe mungakwaniritse: 80% ntchito yotsika kwambiri ndi 20% yamphamvu kwambiri. Chifukwa chake, timapewa chigawo chapakati champhamvu, chomwe chimayambitsa kutopa kwambiri ndipo, pamapeto pake, kupita patsogolo pang'ono.
M'nyengo yozizira, masiku ndi afupikitsa, koma osagwira ntchito, zomwe zimachepetsa mwayi wophunzira. Ndiye bwanji osayamba ntchito imene ingagwire ntchito m’nyumba kapena m’nyumba ndi malangizo abwino ndiponso ndondomeko yoyenera?
Zingakhalebe zamanyazi kudzimana mwayi wokhala woyendetsa njinga zamapiri bwino kwambiri!
Maxence Riviere ndi wophunzitsa thupi, mupezeni pa Instagram ndi Twitter kapena kudzera pa .
📷 Angelica Konopacka 🎥 Miriam Nicole
