Dziwani zofunikira zowonjezera machitidwe oyendetsa njinga zamkati
Ponena za masewera ena ndi masewera ena a masewera, mawu amphamvu amathamangitsidwa mozungulira mosavuta ponena za ntchito ya wina. Kodi munayamba mwaima kuti muganizire tanthauzo lake? Ndipo kodi mphamvu imatanthauza chiyani pazokwera njinga zamkati ?
Kodi 'Mphamvu' Imatanthauza Chiyani mu Indege Yoyendetsa Bwino?
Anthu ena amafotokoza mphamvu monga kuchuluka kwa ntchito yomwe mukuchita kapena kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito panthawi yomwe mukuyenda.
Koma sizinali zophweka. Pankhani yokhoza njinga zamkati, zimathandiza kuganiza za mphamvu potsatira izi:
Gwiritsani ntchito x Velocity = Watts
Mwa kuyankhula kwina, mphamvu zimayesa momwe zimakhalira (kapena molimbika) ndi momwe zimakhalira (panthawi yake kapena pafupipafupi kapena pamtunda wotani) wopalasayo akuyesa kuponderezedwa kwa pedals kuti awasinthe.
- Magalasi amapereka mphamvu kapena kukana.
- Velocity imayesedwa ngati cadence (kapena RPMs, ma revolutions pa mphindi).
- Mphamvu imayesedwa mu watts, yomwe ndiyeso ya ntchito yanu mwamphamvu nthawi yeniyeni (kuyang'ana njira ina, ndizochokera mu mphamvu equation).
Njira Zokha
Mphamvu zotulutsa mphamvu zimasiyana kwambiri ndi munthu wina wamakono kupita kumalo ena, ngakhale kuchokera ku katswiri wina wamthamanga (kunja) kupita kumalo ena. Choncho kuyerekezera kusiyana kwa mphamvu kuchokera kwa wokwerapo kupita kumzake sikofunika.
Kuyeza ndi kufufuza mphamvu zanu zomwe zimagwiritsidwa ntchito kungakufotokozereni momwe mukuvutikira komanso zomwe mwakhala mukuchita panthawi yopuma, ngakhale kuti mukuchita bwino komanso mukupita patsogolo, komanso zomwe mungachite kuti mupitirizebe kukhala olimba.
Makompyuta ena omwe ali ndi njinga zamkati zimapereka mphamvu zowonjezera mphamvu, kawirikawiri malinga ndi watts, koma pali zosiyana.
Mwachitsanzo, mabasiketi pa Flywheel amagwiritsira ntchito mitala ya Torq, yomwe imayesa khama lomwe mukuchita mwakhama mogwirizana ndi msinkhu wothamanga pa bicycle ndi liwiro limene mukuyendetsa nalo (izi zikuwonetsedwa pawotchi , koma pokhapokha mutasankha kugawana zigawo zanu).
Mosiyana ndi zimenezi, magalimoto oyendetsa magalimoto a Indoor Group IC7 amagwiritsa ntchito njira yophunzitsira a "Coach By Color" kuti afotokoze malo omwe mphamvu ya njinga ikukwera: White imaimira kuwala, buluu n'komwe kuwala, zobiriwira zimakhala zosavuta, zachikasu ndi zovuta, ndipo zofiira zimawonekera mphamvu yaikulu. Zigawo zimenezi zimasankhidwa ndi munthu aliyense wokwera pamahatchi, ndipo zimatha kugwiritsidwa ntchito kwa watts ndi mphamvu ya munthu (FTP, mphamvu yapamwamba yomwe munthu angakhale nayo kwa nthawi yaitali-kunena, mphindi 60), kapena kwa iye Kuchuluka kwa mtima ndi kuchuluka kwa chiwerengero cha mtima (MHR).
Kuchita Njira Yanu
Ngati njinga zamkati zomwe mumagwiritsa ntchito ziribe mphamvu ya mamita, musamalumphe. Mukhoza kuyika mfundozi kuti zikugwiritseni ntchito pakupanga njira yanu yowonjezera mphamvu zamtunduwu, malingana ndi kuchuluka kwa mtima wanu, kuchuluka kwa kukana pa bicycle, ndi msinkhu wanu kapena liwiro lanu.
- Chigawo 1 chidzakhala chowala kwambiri.
- Chigawo chachiwiri chidzakhala chowala.
- Chigawo chachitatu chikanakhala chokwanira.
- Zone 4 idzakhala yovuta kwambiri.
- Gawo lachisanu likhoza kusonyeza kuyesa kwako kwakukulu.
Ndi mphamvu iliyonse yamagetsi, kugwiritsira ntchito mphamvu yanu ndikugwiritsira ntchito kuyendetsa khama lanu panthawi yopitiliza njinga zamakono kungakuthandizeni kuyang'anitsitsa ntchito yanu moyenera komanso moyenera kusiyana ndi, kunena, kumvetsetsa zomwe mukuganiza kuti mukuchita.
Mwachidule, miyeso ya mphamvu yanu yotulutsa mphamvu imakupatsani mauthenga nthawi zonse, omwe angakuthandizeni kusintha njira kapena njira yanu ndikuthandizani kukweza mapiri ndi mphamvu, mphamvu, ndi liwiro. Ikhozanso kukuthandizani kuti mukhale opambana ndi ma sprints ndi mayesero a nthawi, ndikuyenda bwino, ndikufulumizitsa kuchoka pa paketi panthawi yovutitsidwa.
Zowonjezera, zingakuthandizeni kumanga mphamvu ya mwendo kuti mukhale ndi mavuto osiyanasiyana.
Malangizo Okulitsa Mphamvu Zanu
Kumbukirani kuti pofuna kupititsa patsogolo mphamvu yanu yogwiritsira ntchito mphamvu, zimathandiza kukhazikitsa zikwapu zolimba zomwe zimagwira miyendo yanu yonse.
Kuchulukitsa mphamvu zowonjezera mphamvu ndi kuwonjezera mphamvu zamagetsi kumadalira kukhala ndi mphamvu yothandizira minofu pamwamba ndi pansi pa kayendedwe ka pembedzero, malinga ndi phunziro la 2015 kuchokera ku yunivesite ya Simon Fraser ku Canada.
Kumanga ndi kusunga mphamvu, kumathandizanso kugwiritsa ntchito njira zowonongeka panthawi yochepa: Kugwira ntchito mwakhama (komwe mumayendetsa pang'onopang'ono) pakati pa sprints kumapangitsa kuti azisitima apitirize kukhala ndi mphamvu zowonjezera poyerekeza ndi kupuma (monga, kupumula) pamene maulendo angapo oyendetsa njinga amayendetsedwa motsatizana pa njinga yamoto, malinga ndi kafukufuku wa 2014 kuchokera ku yunivesite ya Marywood ku Pennsylvania.
Mapeto ake, kuphunzitsa mphamvu kungakuthandizeni kukhazikitsa zolinga zomwe mungakwanitse komanso kuyeretsa kusintha kwa thupi lanu, pamene mutha kukhala ndi mphamvu zowonjezera mphamvu kwa nthawi yaitali.
Mwachitsanzo:
- Mukhoza kukakamiza kupititsa mphamvu yanu ndi ma Watt 25 pafupipafupi 20, ndipo pamakhala masentimita makumi asanu ndi awiri, pang'onopang'ono kumanga kwazitali.
- Kapena, mungayesetse kuchepetsa kulemera kwa madzi pa nthawi yochepa (mwinamwake mphindi 20), ndipo pang'onopang'ono yesetsani kuchulukitsa watt wanu kulemera kwa 1.25 ndiye 1.5 kulemera kwake kwa nthawi yomweyo.
Kukhala wokhoza kukwaniritsa mbali iliyonse ya zizindikirozi ndi chinthu chodziwika bwino!
Pamene mukusintha ntchito yanu mwa kuwonjezera kukana, kuwonjezereka msinkhu wanu kapena kuwonjezera ma watts anu paulendo, mudzakhalanso ndi chidziwitso chachikulu cha thupi, kumvetsetsa bwino momwe thupi lanu likumvera panthawi zosiyanasiyana. Poyang'ana pa mbali izi za mphamvu yanu yowononga, mudzayamba kumvetsa bwino zomwe thupi lanu lingathe kuchita , zomwe ziyenera kutero.
Zotsatira:
Mmene Mungagwiritsire Ntchito Mphamvu Pogwiritsa Ntchito Mpikisano Wamakono "ndi Krista Popowych, IDEA Health & Fitness Association, January 22, 2014
"Kupita Pansi Pogwiritsa Ntchito Mphamvu Zophunzitsira Mfundo" Ndi CoachKev, Triathlon Warrior, October 2013