Imyitozo ngororamubiri ikora imyitozo ngororamubiri: Inzira zurwego rwose rwimyitwarire

Gutunga imwe mumagare meza y'imyitozo ngororamubiri nintambwe yambere igana mubuzima bwiza. Intambwe ya kabiri? Kumenya neza icyo gukora mugihe wicaye kumasaho.

Abakoresha benshi bagwa mumutego wa 'utagira ubwenge pedaling ' - kugendera kumuvuduko umwe no guhangana muminota 20 mugihe bazenguruka kuri terefone. Mugihe ibi ari byiza kuruta kwicara ku buriri, ntabwo bizatanga umusaruro ugaragara mu mbaraga cyangwa kugabanya ibiro.

Guhindura umubiri wawe rwose, ukeneye imiterere.

Muri iki gitabo, turatanga gahunda eshatu zitandukanye zimyitozo ngororamubiri yagenewe Intangiriro, Intermediate, na Advanced riders. Waba ushaka kubaka stamina cyangwa feri ya karori hamwe na HIIT, dufite gahunda yawe.

1. Gahunda yo Gutangira: Kubaka Urufatiro

Intego: Guhoraho, gushiraho ubuhanga, no kubaka ibirindiro byindege.

Niba uri shyashya ku magare, ntukihutire kwiruka cyane. Imitsi yawe hamwe ningingo bikenera igihe cyo kumenyera icyerekezo gisubiramo. Iyi myitozo 'Leta ihamye ' yibanda ku gukomeza umuvuduko uhoraho wumutima.

Iminota 20-' Kugenda neza '

Igihe	Igikorwa	Kurwanya	RPE (1-10) *
0:00 - 5:00	Gushyuha	Hasi	3 (Byoroshye)
5:00 - 15:00	Umuvuduko uhamye	Guciriritse	5-6 (Ikiganiro)
15:00 - 20:00	Hisha	Hasi	3 (Byoroshye)

* RPE = Igipimo cyimyitozo igaragara. 1 yicaye ku buriri; 10 irihuta kubuzima bwawe.

Impanuro: Komeza igituza cyawe kandi ibitugu byorohewe. Ntugafate imikufi cyane. Niba wumva wikubita mu ndogobe, ongera imbaraga nkeya kugirango uhagarike imitsi.

2. Inzira Hagati: Umusozi uzamuka

Intego: Imbaraga zamaguru, kalori yaka, no kwihangana.

Umaze gutwara iminota 30 neza, igihe kirageze cyo kumenyekanisha Intera . Iyi gahunda yigana kuzamuka imisozi no kumanuka, bigatuma umutima wawe uhindagurika. Ihindagurika ritwika karori nyinshi kuruta guhagarara-leta.

Iminota 30-' Imisozi izunguruka '

Igihe	Igikorwa	Kurwanya	RPM (Umuvuduko)
0-5 min	Gushyuha	Hasi	80-90
5-10 min	Kuzamuka	Hejuru (Biremereye)	60-70
10-13 min	Gukira (Hasi)	Hasi	90+
13-18 min	Kuzamuka cyane	Hejuru cyane	55-65
18-21 min	Gukira	Hasi	90+
21-25 min	Gusunika	Guciriritse-Hejuru	75-85
25-30 min	Hisha	Hasi	Buhoro

Kugenzura Ibikoresho: Kugirango ukore imisozi neza, ukeneye imashini ihamye. Iwacu Amagare y'imyitozo ngororamubiri agaragaza isazi iremereye itanga umuvuduko mwiza ndetse no murwego rwo hejuru rwo guhangana.

3. Gahunda Ihanitse: HIIT (Amahugurwa Yimbitse-Intera Intera)

Intego: Kugwiza VO2 Max, imbaraga ziturika, na 'Nyuma yo gutwika ' (EPOC).

HIIT ikora neza. Urashobora kugera kuri byinshi muminota 15 ya HIIT kuruta muminota 45 yo kugenda neza. Iyi myitozo ikurikiza amahame yuburyo bwa Tabata : guturika kwimbaraga nyinshi zikurikirwa no kuruhuka gato.

Iminota 15-' Itara ribyibushye '

Icyitonderwa: Ibi birakomeye. Baza umuganga mbere yo gutangira amahugurwa akomeye.

1. Gushyushya (iminota 5): Buhoro buhoro wongere umuvuduko.

2. Akazi (Imirongo 8):

• Amasegonda 20: SHAKA! (Kurwanya cyane, Max RPM). Genda uko ushoboye.

• Amasegonda 10: Kuruhuka (Hagarika pedal cyangwa pedal gahoro gahoro).

• Subiramo iyi nziga inshuro 8 (iminota 4 yose).

3. Gira ubukonje (iminota 6): Kuramo aside ya lactique hamwe no kuzunguruka byoroshye.

4. Gukurikirana iterambere ryawe

Nigute ushobora kumenya niba urimo gukomera? Ntukarebe gusa ku gipimo.

• Agace k'umutima: Koresha monitor y'umutima. Abitangira bagomba kuguma muri Zone 2 (60-70% max HR), mugihe HIIT yibasiye Zone 4/5 (80-95% max HR).

• Wattage: Amagare menshi agezweho yerekana 'Watts ' (ibisohoka ingufu). Niba ushobora gusunika watts nyinshi kurwego rumwe rw'umutima, urakomera.

• 'Ikizamini cyo Kuganira ':

• Aerobic: Urashobora kuvuga mu nteruro yuzuye.

• Anaerobic: Urashobora kuvuga amagambo make icyarimwe.

5. Kwitaho nyuma yimyitozo: Ntiwibagirwe Kubungabunga!

Imyitozo myiza isobanura ibyuya, kandi ibyuya ni amazi yumunyu. Nyuma ya buri somo rikomeye, kora imyitozo yibanze yo gufata neza Amagare :

1. Ihanagura: Koresha igitambaro kugirango ukure ibyuya mumaboko, konsole, na flawheel.

2. Reba Igorofa: Niba ubize ibyuya byinshi, shyira matel munsi ya gare kugirango urinde igorofa yawe.

Kwirengagiza ibi birashobora kuganisha ku ngese no kunanirwa. Fata igare ryawe nka mugenzi wawe - ubyiteho, bizagufasha gukora.

Umwanzuro

Ubwiza bw'amagare y'imyitozo ngororamubiri ni byinshi. Waba urimo gukira imvune cyangwa imyitozo ya triathlon, imashini imwe irashobora guhuza nibyo ukeneye gusa muguhindura ihuriro.

Tangira hamwe na gahunda yo gutangira, guma uhamye, kandi buhoro buhoro uhangane na Hills hamwe na HIIT.

Ukeneye igare rishobora kugendana niterambere ryawe? Shakisha urwego rwigihe kirekire, rukora cyane Imyitozo ya Bike itunganijwe kuri buri rwego rwamahugurwa.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Ni kangahe mu cyumweru ngomba gukora imyitozo ya HIIT?

Igisubizo: Kuberako HIIT isora ​​cyane kumubiri, igabanye inshuro 2-3 mubyumweru. Emera byibuze amasaha 24 yo gukira hagati yamasomo kugirango wirinde kurenza urugero.

Ikibazo: Nshobora gukora iyi myitozo kuri gare isubira inyuma?

Igisubizo: Yego! Mugihe uhagaze kuzamuka (Intermediate routine) biragoye kuri gare isubira inyuma, urashobora kwigana imbaraga mukongera imbaraga mukurwanya mugihe wicaye.

Ikibazo: Niki gihe cyiza cyumunsi cyo gutwara?

Igisubizo: Igihe cyiza nigihe cyose uzabikora mubyukuri. Nyamara, ubushakashatsi bumwe bwerekana ko ikaride yihuta (kugendera mugitondo mbere yigitondo) bishobora gufasha gutwika amavuta make, mugihe nyuma ya saa sita bishobora gutuma ingufu nyinshi zisohoka.

Ikibazo: Amavi yanjye arababara iyo ngenda. Nkore iki?

Igisubizo: Kubabara ivi mubisanzwe bivuze ko intebe yawe iri hasi cyane. Iyo pedal yawe iri kumurongo wo hasi, ukuguru kwawe kugomba kuba kugoramye gato (dogere 25-30). Niba igororotse rwose cyangwa igoramye cyane, hindura uburebure bwigitereko.