Momwe mungakhalire bwino ndikuvutika kuyenda panjinga zamapiri pokwera

Momwe mungavutike pang'ono pamapiri pa njinga zamapiri: ili ndi funso lomwe ambiri okwera mapiri amadzifunsa. Mwina chifukwa chofuna kuwonjezera kuchuluka kwa chisangalalo poyenda, kapena chifukwa amafunikira magwiridwe antchito kuti akwaniritse cholinga china, monga mpikisano kapena kuwukira.

Tiwona zomwe zimachitika mwamakina wokwera njinga yamapiri akayandikira phiri, ndikuyika mitundu yosiyanasiyana ya kukwera, kenako ndikuwona masewera olimbitsa thupi omwe akuyenera kuchitidwa kuti asinthe.

Chiphunzitso: zotsatira za kukwera njinga zamapiri ndi chiyani

Fizikisi yaying'ono, osati yochulukirapo, ndikulonjeza.

Physics ya pulaimale yomwe timaphunzira kusukulu yasekondale imatithandiza kupeza mfundo zofunika kwambiri pakukwera njinga zamapiri.

Chiŵerengero cha mphamvu ndi kulemera kwa wokwera ndicho chinthu chachikulu cha momwe wokwera angakwerere mofulumira.

Kuchokera pamawonedwe amakina, mphamvu zingapo zimalepheretsa kuyenda kwa woyendetsa njingayo.

Mphamvu zonyamula anthu osamukasamuka:

• Mphamvu yokoka: Pokwera, mphamvu yoimirirayi imachepetsa kuyenda kwa woyendetsa njingayo. Ndi mphamvu yomwe imatsutsa mwamphamvu kusuntha kwa mapiri.
• Frictional Force: Uku ndiye kukana kofanana ndi malo otsetsereka, koma zotsatira zake sizosangalatsa kwambiri pamaphunziro athu onse.
• Kukoka kwa Aerodynamic: yokhudzana ndi liwiro laulendo, mphamvu iyi idzachepa kwambiri pokwera pamene liwiro likuchepa.

Zindikirani: Pali mphamvu ina, kukana pansi. Ndi perpendicular pansi ndipo amagwiritsidwa ntchito kumalo okhudzana ndi pansi, omwe ndi mawilo a ATV.

Koma pali mphamvu imodzi yokha yaikulu imene timayesa kuigonjetsa tikamakwera: mphamvu yokoka. Mphamvu = misa x kuthamanga = kulemera x mphamvu yokoka

Zindikirani. Kulemera kwa njinga yanu ndi zina zonse zikuphatikizidwa mu kulemera konse, kotero zimakhala zovuta kukwera panjinga ya 20 kg kusiyana ndi 15 kg mapiri.

Pamene tikukwera phiri, chigawo cha mphamvu yokoka chimayesa kutikokera kumbuyo kutsika phirilo. Popanda kulowa mwatsatanetsatane wa geometry, malo otsetsereka akamakulirakulira, m'pamenenso mphamvu yokoka imakokera pansi ndipo m'pamenenso miyendo yathu imagwiritsa ntchito mphamvu kuti tigonjetse.

Pali mphamvu zochepa zotsutsana pakati pa matayala ndi pansi, zomwe zimatchedwa kuti rolling resistance, komanso muzitsulo zamagudumu a njinga, koma izi ndizochepa kwambiri poyerekeza ndi mphamvu yokoka. Pamene phirilo limakhala ziro, timakhala kumbali yathyathyathya, ndipo palibe mphamvu yokoka yomwe ikuyesera kutigwira.

Pamalo athyathyathya, nthawi zambiri mukulimbana ndi kukana kwa mphepo komwe kumachitika chifukwa chakuyenda kwanu, ndipo kuthamanga kwanu kukukwera, kumapangitsa kuti mphepo isakane.

Popeza kukwera kumapezeka pa liwiro lotsika kwambiri, kukana kwa mphepo ndikochepera. Chotero, pa malo athyathyathya, mphamvu ya wokwerayo ndiyo imene imasankha, osati kulemera kwake. Wokwerapo wamphamvu adzakhala wothamanga pamtunda, ngakhale atalemera.

Kuti mupite (zambiri) patsogolo, pitani ku VéloMath

Chifukwa chake, kuti mukwere bwino, muyenera:

• wamphamvu
• Kuwala

Mitundu yosiyanasiyana ya ascents

Kukwera mapiri, mitundu itatu iyenera kusiyanitsidwa:

Gombe lalitali

Pamafunika kupirira. Muyenera kusintha liwiro lanu, osati kungoyambitsa chitukuko chosavuta nthawi yomweyo, koma mutenge kamvekedwe kokhazikika pamayendedwe oyenera. Kuti muchite izi, nthawi zonse yang'anani osachepera mamita awiri kutsogolo kwanu kuti mudziwe zopinga ndi njira yoyenera. Kuti mukhale ndi mphamvu zambiri, khalani pamphuno pa chishalocho ndikukhalabe mu scabbard kuti mukhale ndi njira yowongoka, manja anu akupindika mkati ndi mapewa pansi. Ngati miyendo yanu ikulemera kwambiri, sinthani ku malo ovina.

Malo otsetsereka

Awa ndi malo otsetsereka okhala ndi peresenti yoposa 20%.

Pewani wovina mulimonse, zitha kupangitsa kuti asagwire.

Khalani kutali ndi chishalo momwe mungathere (mphuno ya chishalo) ndikugunda panjinga (tsinde mphuno) ndi zigono zanu zopendekera pansi. Ikani giya yaing'ono ndikutsata kayimbidwe kanu koyenda bwino. Sungani njinga yanu bwino m'magulu ndikutsitsa torso yanu pamene kutsetsereka kumakhala kotsetsereka.

Ngati izi zikuwoneka ngati zaukadaulo kwambiri, yesani kutola mpirawo ndi matako okwezeka pang'ono, monga momwe zimakhalira ndi nthiti zazitali.

Osapanga thupi limodzi ndi njinga yanu yamapiri (isiyeni yaulere pakati pa miyendo yanu) kuti igwirizane ndi mawilo onse awiri.

Zosintha Zaukadaulo

Pano, kuwonjezera pa kuchuluka kwake, nkhani yake ndi yovuta chifukwa cha mmene dziko lapansi lilili. Kukwera kwamtunduwu kumadutsa m'malo oyipa okhala ndi miyala, zopinga, masitepe, mizu. Pansi ndi yosiyana ndendende ndi yosalala. Chovuta ndikusunga njira ndikugwira mokwanira kuti mudutse.

Mumtundu uwu wa kukwera, mayendedwe nthawi zina amasintha, ndipo muyenera kuzolowera kumtunda, pezani zida zoyenera, kuthamanga koyenera komanso kugwira bwino, ndikusunga bwino panjinga yamapiri: kuyenda kwa pedal kuyenera kukhala kosalala, kugwedezeka. zimapangitsa kukhala kosavuta kuthana ndi zopinga, chifukwa sipangakhale zolankhula zodutsa mokakamiza.

• chiyembekezo ndiye mawu ofunika
• chiphasocho chiyenera kupangidwa popanda kuponda pansi
• kuyendetsa pamalo aukhondo kwambiri kumapulumutsa mphamvu komanso kumayendetsa bwino

Kugonjetsa chopingacho:

• osasiya kuphimba
• pezani gudumu lakutsogolo powoloka, mutabwerera kale
• gudumu likadutsa, bwererani pamalo abwino ndikupitirizabe kuyendetsa gudumu lakumbuyo (kuthandizira posuntha kulemera kutsogolo)

Kuvina kwina ndikukhala motengera kutsetsereka kwa malo otsetsereka, kulola njinga yamapiri kuyenda momasuka pakati pa miyendo yanu (musapange thupi limodzi ndi njinga).

Kodi kupita patsogolo?

Mukakwera, cadence idzakhala yotsika kuposa pamtunda. Kugwiritsa ntchito kusesa kwakukulu ndikusunga cadence yanu kuti igwirizane ndi vuto lanu kungakuthandizeni kukwera mwachangu. Kuti muchite izi, muyenera kuyesetsa kuphulika. Kuthamanga kwa mtima ndi kugwiritsira ntchito mpweya wa okosijeni ndizofunikanso kwambiri, kotero kuti thupi lanu lizolowera kupsinjika kwamtunduwu mwa kugwira ntchito mwamphamvu kwambiri kupyolera mu kupirira kowonjezereka.

Kuti mupite patsogolo m'mapiri, muyenera kuchita masewera olimbitsa thupi kuti mumange minofu ndikugwira ntchito pakapita nthawi.

Pali mfundo zitatu zofunika kuzifotokoza:

chipiriro

Kupirira kumafanana ndi kukhoza kulimbana ndi kugwira ntchito mopambanitsa kwa thupi ndi maganizo ndi kuvutika. Akatswiri a sayansi ya zakuthambo amalankhula za kuthekera kosunga zoyesayesa zochepera kapena zofanana ndi 65% ya VO2 max, kapena kuchuluka kwa mpweya wa okosijeni, kwa nthawi yayitali. Titha kufotokozera chipiriro momveka bwino ponena kuti ndi kuthekera kochita ntchito pang'onopang'ono kapena moyenera komanso kwa nthawi yayitali popanda kuchepa kulikonse.

Kuti muyende ulendo wautali komanso wautali, ndikofunikira kukhala ndi nkhokwe zokwanira komanso kuthekera kogwiritsa ntchito nkhokwezi moyenera. Ndi za ntchito ya aerobic. Maphunziro opirira amachitidwa pamtima pakati pa 60% ndi 80% ya kuchuluka kwa mtima wanu. Komabe, monga lamulo la mitundu yonse ya maphunziro oyambilira opirira, kugunda kwa mtima sikuposa kugunda kwa 150 pamphindi. Kuchita sicholinga kwenikweni, kotero muyenera kukwera nthawi yayitali, kukulitsa mtunda ndikutha kupirira kubwereza kukwera kwaufupi komanso kotopetsa.

Muyenera kukhala "otopa" mokwanira kuti muwonjezere mphamvu zanu za aerobic. Aliyense wokwera njinga amatha kuyenda mitunda italiitali pa liwiro loyenerera.

Chifukwa chake kukwera maola ambiri kuti muwonjezere kupirira kwanu!

Kuyenda maulendo ataliatali pafupipafupi kumakupatsani mwayi:

• kukhathamiritsa kugwiritsa ntchito nkhokwe zamafuta ngati gwero lamphamvu
• Sinthani masitolo anu a glycogen, makamaka mu minofu yanu.
• phunzitsani minofu yanu ku malire a kukwera.
• phunzirani momwe mungasamalire bwino kutopa kwapakati (zolimbikitsa, kuganiza mozama, etc.).
• wongolera kutentha kwa thupi molondola

Malangizo Ochepa Owonjezera Kupirira

• Sankhani chowongolera "chochepa kwambiri" nthawi zambiri momwe mungathere: kupindika kuli bwino kuposa kukoka magiya akulu.
• Kuthamanga ndizomwe zimatsimikizira: pa 80 rpm, tcheni chaching'ono sichingagwire ntchito yofanana ndi cadence yofanana pa unyolo waukulu.
• Pewani kugwa kwakukulu, magawo osalimba kwambiri ndi zovuta zonse zokwera njinga zamapiri zomwe zimafuna mphamvu zophulika, yesetsani kugunda kwa mtima wanu malinga ndi msinkhu wanu: 60% ya kugunda kwamtima wanu.

Kuwonjezera pa kupalasa njinga, kuthamanga, kusambira, ndi njinga zolimbitsa thupi ndi masewera omwe angakuthandizeni kuti mukhale opirira.

Kuphulika mphamvu - mphamvu

Kuti mugwiritse ntchito luso lophulika, ndikofunika kuyesetsa pang'ono (osachepera masekondi a 6) ndikupitiriza kuchira kwautali pakati pa sprint iliyonse (> 4 mphindi).

Nazi zina zomwe mukufuna kuchita:

Cadence

Chitani masewera olimbitsa thupi pakati pa 1:30 ndi 2:30 pomwe mumachita masewera olimbitsa thupi pamalo athyathyathya kapena amapiri.

Pedal 60 rpm kwa mphindi 5 ndi giya yayikulu yokwanira kugwira ntchito ndi minofu, ndiye kuti mupumule pakukula kosavuta kufikira 120 rpm kwa mphindi 5 (koma osapotoza).

Bwerezani izi katatu motsatizana ndikubwereza mphindi 3 mutachira.

Makhothi othamanga

1:30 ulendo ndi:

• Kutenthetsa 15 min
• sinthani nthawi 12:
• 1 liwiro 6 sec
• 5 min kuchira
• bwerera kukhazikika

2:15 ulendo ndi:

• Kutenthetsa 15 min
• Kusintha 2 ma seti a ka 6 (seti imodzi pa ola, kupirira kukwera nthawi yonseyi):
• 1 liwiro 6 sec
• 4 min kuchira]
• bwerera kukhazikika

Panthawi yolimbitsa thupiyi, ndizosangalatsa kwambiri kusinthasintha mtundu wa sprint, kusintha zipangizo (zosinthika, zangwiro kapena zazikulu), mtundu wa chiyambi (kuyimitsidwa kapena kuyambika) ndi udindo (monga wovina kapena kukhala pansi panthawi yonse ya sprint). ...

Mayendedwe Aatali ndi Mayendedwe a Sprint

Kuphatikiza pakugwira ntchito zophulika, mutha kuphunzitsa thupi lanu kuchita ntchito ya anaerobic, yomwe imatulutsa lactic acid. Pachifukwa ichi, kuthamanga kwautali kapena kuchira kosakwanira pakati pa maulendo afupiafupi kuyenera kusankhidwa.

1:30 ulendo ndi:

• Kutenthetsa 20 min
• Sinthani ma seti atatu a kasanu ndi kuchira kwa mphindi 3 pakati pa ziwirizi.
• Kuthamanga kwa 1 kumatenga masekondi 6
• 1 min kuchira
• bwerera kukhazikika

1:30 ulendo ndi:

• Kutenthetsa 20 min
• Nthawi zina 6:
• Kuthamanga kwa 1 kumatenga masekondi 30
• Kuchira kuyambira mphindi 5 mpaka 10
• bwerera kukhazikika

Ndipo popanda kukwera njinga zamapiri?

Ngati mulibe mwayi wokwera njinga, mutha kuphunzitsa mphamvu zanu ndi masewera olimbitsa thupi kunyumba.

Le squat jump

Pamalo opindika (bondo pa ngodya ya digirii 90), mumakankhira mmwamba momwe mungathere (manja m'chiuno).

Mutha kubwereza izi kangapo motsatana (nthawi 5 mpaka 10).

Kudumpha kwa dontho:

Lumphani kuchokera pamalo enaake ndiyeno kudumphani molunjika kuchokera pansi kuti musunthe molunjika kwambiri.

Kuyenda uku kumakhala ndi minofu yambiri ndipo sikuvomerezeka kuti igwiritsidwe ntchito poyandikira chandamale.

Monga kulumpha kwa squat, mutha kubwereza kulumpha kangapo motsatana (nthawi 5 mpaka 10).

Mukhozanso squat, kulumpha chingwe, kapena kukwera masitepe mwamsanga.

Kulemera

Mwina imodzi mwa mfundo zazikulu. muyenera kupeza kulemera kwanu kwathanzi ndikuyesera kuvala mapaundi owonjezerawo. Onani nkhaniyi

Ndipo musaiwale, mukamapepuka, mukapita mwachangu, zidzakhala zosangalatsa kwambiri!

Pomaliza

Pochita masewerawa, mudzakhala ochita bwino kwambiri pokwera ndipo mudzasangalala ndi kukwera njinga zamapiri m'madera amapiri. Nthawi zonse muzikumbukira zosangalatsa ndikukhazikitsa cholinga!

Kuti mupeze dongosolo lolimbitsa thupi, onani tsamba la VO2 Cycling.