Ubuyobozi ku rwego ku rwego rwo kugendera ku igare ry’imbere mu nzu, kuva ku rugendo rwawe rwa mbere kugeza ku gihe cy’amasaha yuzuye ya gaze
TL; DR:Gahunda nziza yo gusiganwa ku igare ritajegajega ishingiye ku bintu bitatu ugenzura: igihe ugenda, uko utera imbaraga, n'inshuro ugaragara. Abatangira bagomba gutangira iminota 15-20 yo kwiruka ku maguru inshuro ebyiri cyangwa eshatu mu cyumweru, bongeraho iminota 5 cyangwa isomo rimwe mu cyumweru. Imbaraga zigaragara ku gipimo cya 1-10 ni igipimo cy'ubukana, kandi ingendo zihamye ziba hagati ya 4-6 mu gihe intera zizamuka zikagera kuri 8-9. Abakinnyi bo hagati bungukira cyane mu kazi ko kwihuta no ku muvuduko, mu gihe abakinnyi bakomeye bakeneye imyitozo ya HIIT na Tabata. Umunsi umwe cyangwa ibiri intera ikomeye mu cyumweru, hamwe no kwiyubaka hagati yazo, biruta gusya buri gice ku mbaraga ziciriritse.
Ni iki gituma gahunda yo gukora imyitozo ngororamubiri ku igare ihoraho ikora neza?
Abantu benshi ntibakeneye gahunda igoye; bakeneye imiterere isubiramo n'impamvu yo gutuma isomo rikurikira rigorana gato kurusha irya nyuma. Gahunda ikora iyo yubahiriza amahame atatu. Iya mbere, imbaraga zishyirwaho n'imbaraga zigaragara, ntabwo ari umubare w'ubudahangarwa. Iya kabiri, ingano ikura buhoro buhoro, kuko umubiri umenyera stress gusa iyo stress yiyongera mu rugero ruto kandi rushobora kugaruzwa. Iya gatatu, gahunda ihuye n'urwego rw'umukinnyi uriho, kuko umutangizi washyizwe mu kwiruka arareka, kandi umukinnyi wateye imbere agakomeza kuzenguruka buhoro buhoro agahagarara.
Imbaraga zigaragara, zipimwe ku gipimo cya Borg 1-10, ni cyo gikoresho kidahabwa agaciro cyane mu igare ryo mu nzu, kuko kigendana nawe muri buri gare na buri gice cyose cyo guhangana.Isuzuma rya 4-5 bivuze ko ushobora kuganira, 6-7 bivuze interuro ngufi gusa, naho 8-9 bivuze ko kuvuga ari ikintu kitari cyo. Cadence, ipimwa mu mihindagurikire ku munota (RPM), ni yo nyuguti ya kabiri: 60-80 RPM ku rugendo ruhamye, 80-100 RPM no hejuru kugira ngo akazi karusheho kwihuta. Igihe n'inshuro byuzuza ishusho.
Maze imyaka irenga icumi ndeba abantu bagendera ku magare muri siporo zo ku migabane itatu, kandi abagenda neza si bo bafite igikoresho cyiza cyane. Ni bo bafite gahunda yanditse kandi bafite akamenyero ko kugaragara. Iyi gahunda iguha iyo gahunda, ku rwego ku rwego, kandi buri gahunda iri hepfo ikoresha uburyo bubiri bumwe: igihe uri ku ntebe n'imbaraga ushobora kumva.
Gushyiraho Mbere Yo Gutembera: Igenzura ry'Igare ry'iminota ibiri
Kimwe cya kabiri cy'ibibazo bibi byo ku igare nkemura si ibibazo byo gukora siporo na gato; ni ibibazo byo gukora siporo. Guhindura ibintu bitatu bifata iminota ibiri kandi bihindura byose ku buryo urugendo rumera.
- Uburebure bw'intebe.Munsi y'imashini yo gukanda, ivi ryawe rigomba kuba rigororotse kandi rigororotse. Hasi cyane, amavi arakomera; hejuru cyane, ikibuno kigaterana ku ruhande.
- Intera y'intebe.Iyo pedali igeze saa cyenda z'ijoro, ivi ryawe ry'imbere rigomba kuba riri hejuru cyane y'ivi ryo hagati. Ibi birinda amavi kugorama.
- Aho bafatira amapine.Komeza gufata buhoro no kugorora inkokora, kugira ngo amatugu adakwirakwira yerekeza ku matwi nyuma y'iminota icumi.
Ifite isura nzizaigare rihagaze neza ryo mu rugoyubakiye kuri ubu buryo bushobora guhinduka, kandi kuyitunganya neza ni ingenzi cyane kuruta imyitozo ngororamubiri ubwayo, kuko urugendo rwa mbere rubabaza ni gahunda uzareka bitarenze kuwa kane. Ku bakinnyi bafite ibibazo by'umugongo cyangwa ivi,igare ryigunzeIhindura imiterere yayo burundu, igashyigikira umugongo wo hasi kandi igakwirakwiza umutwaro ku ngingo, ari nayo mpamvu abatangira n'abakuze benshi bayihitamo.
Gahunda z'Abatangizi: Banza Ubake Ishingiro
Icyiciro cy’abatangira gifite akazi kamwe: gutuma iminota 30 yo kugenda buhoro buhoro yumva ko ari ibisanzwe. Iyo ni yo ntego yose, kandi ikwiye ibyumweru bine, ntabwo ari kimwe. Imbonerahamwe iri hepfo igumana buri kiganiro mu gace k’ibiganiro kugira ngo umubiri wige kugenda neza mbere y’uko undi muntu awusaba kubabara.
| Icyumweru | Ibyiciro kuri buri cyumweru | Igihe gikoreshwa kuri buri gice | Ubwinshi bw'amakarita | Imbaraga (1-10) |
|---|---|---|---|---|
| 1 | 2-3 | Iminota 15 | 60-70 RPM | 4 |
| 2 | 3 | Iminota 20 | 60-70 RPM | 4-5 |
| 3 | 3 | Iminota 25 | 65-75 RPM | 5 |
| 4 | 3-4 | Iminota 30 | 70-80 RPM | 5 |
Effort ikoresha igipimo cya Borg 1-10, aho 4-5 bituma umukinnyi ahora aganira neza.
Komeza ugire ubushobozi bwo gusiganwa neza kugira ngo ugende neza mu gihe cyose cy’imyitozo, kandi urinde ubushake bwo gusiganwa ku isaha. Intego y’ibi byumweru bine ni inshuro n’akamenyero, ntabwo ari imbaraga.Kubera ko urugendo rworoshye usubiramo ruruta urugendo rukomeye wirinda, igice cy’abatangira gitanga nkana ibyishimo byo gukomeza urugendo.Mu mpera z'icyumweru cya kane, urugendo rw'iminota 30 ku rugamba rwa 5 rugomba kumera nk'aho ari ukwishyushya ugereranije n'icyumweru cya mbere.
Gahunda zo Hagati: Ongeraho Tempo n'Umurimo wo Kugabanya Ingano
Iyo iminota 30 yoroshye ibaye nk'uko bisanzwe, inyungu zikurikira ziva mu kumarana umwanya uri munsi gato kandi uri ku nkengero zitameze neza. Abakinnyi bo hagati bagomba gukomeza imyitozo imwe cyangwa ebyiri zoroshye kugira ngo bakire, hanyuma bakagenda mu buryo bubiri bukomeye: umuvuduko n'umupaka.
- Urugendo rw'igihe gito (iminota 30-40):Komeza imbaraga 6-7 kuri 80-90 RPM kuri block nyamukuru, umuvuduko ugoye ariko urambye. Iyi niyo nzira nziza yo kubaka kwihangana guhamye.
- Intera zo ku mupaka (iminota 30):Nyuma yo kwishyushya, rangiza imbaraga 2-3 z'iminota 8-10 ku myitozo 7-8, utandukanyije n'iminota 3-4 yo kuzunguruka byoroshye. Ibi bitoza umubiri gukuraho ibintu binaniza vuba.
- Urugendo rubi rw'itsinda (iminota 30):Igice cya kabiri ugikore cyane kurusha icya mbere, urangiza iminota 5 ya nyuma ku myitozo 8. Imyitozo yo gusiganwa ku maguru iratanga umusaruro mu yindi myitozo yose.
| Umunsi | Imiterere | Itsinda Rikuru | Imbaraga |
|---|---|---|---|
| Kuwa mbere | Tempo | Iminota 30 ikomeza | 6-7 |
| Ku wa gatatu | Intera zo ku mupaka | Iminota 2 x 10 ikomeye / Iminota 4 yoroshye | 7-8 |
| Ku wa gatanu | Gutandukana nabi | Iminota 30, rangiza vuba | 5 izamuka igera kuri 8 |
| Impera z'icyumweru (ni ngombwa) | Kuzunguruka byoroshye | Iminota 30-40 | 4-5 |
Iminsi ibiri igoye n'iminsi ibiri yoroshye ni ahantu heza ku bantu benshi bakina hagati. Niba ushobora kuyobora imyitozo itatu gusa, gabanya umuvuduko woroshye, ntugakore imyitozo ngororamubiri.Kubera ko amasomo akomeye atuma habaho imiterere y’igihe kandi amasomo yoroshye akabishoboza, kugabanya akazi koroshye ni ikosa abantu benshi bakora mbere yo kwiga mu buryo bugoye.
Gahunda zigezweho: HIIT, Tabata, na Sprint Pyramids
Abakinnyi bakomeye bakeneye imbaraga zidashobora kugera ku muvuduko uhoraho w'igare. Imbaraga ngufi kandi zikomeye zituma imitsi ihinduka vuba kandi bigatera ubwoko bw'umwuka wa ogisijeni utuma moteri ikomeza gushya nyuma y'uko imyitozo irangiye.ubushakashatsi bwa Tabata bw'umwimerere bwo mu 1996byagaragaje ko iminota ine gusa y'intera ntarengwa yatumaga habaho iterambere ridasanzwe ry'umubiri (anaerobic) n'iry'umubiri (aerobic) ugereranije n'imyitozo ndende ihoraho, ari nayo mpamvu ubu buryo bukomeje gukoreshwa muri studio za spin muri iki gihe.
| Imiterere | Imiterere | Igihe cyose | Ibyiza Kuri |
|---|---|---|---|
| Tabata | Amasegonda 8 x 20 yose / kuruhuka amasegonda 10 | Iminota 4 (hongeyeho gushyushya no gukonjesha) | Imbaraga z'agahebuzo, iminsi idafite igihe |
| 30/30 HIIT | Uburemere bw'amasegonda 10 x 30 / bworoshye bw'amasegonda 30 | Ibyuma by'akazi by'iminota 10 | Ukwihanganira umuvuduko, kwihanganira lactate |
| Piramide ya Sprint | Amasegonda 10-20-30-20-10, ikiruhuko kingana | Iminota 12-15 | Gutembera neza, gukomera mu mutwe |
| Kuzamuka nk'uko byakozwe | iminota 3-4 x 5 ku burambe buri hejuru, 50-60 RPM | Iminota 20-25 | Imbaraga z'amaguru, kwihangana kw'imitsi |
Amategeko abiri atuma akazi ko mu rwego rwo hejuru gatanga umusaruro. Icya mbere, shyiramo iminsi ikomeye inshuro ebyiri mu cyumweru kandi ntuzigere uyishyira hamwe, kuko inyungu iboneka mu gihe cyo gukira, ntabwo ari mu gihe cyo kwiruka. Icya kabiri, shyushya neza mbere yo gukoresha imbaraga nyinshi; amaguru akonje na Tabata ntibivanga.Ikirere cyangwaigare ry'abafanabiha ibihembo imbaraga zose mu buryo imashini zikoresha rukuruzi gusa zitashobora, kuko imbaraga ziyongera uko watt imwe yiyongera, bigatuma buri sprint iba igisubizo cy'ukuri.Ku bashoferi bashaka imbaraga nk'izo zishingiye ku mufana, umurongo w'amagare y'abafana ba TAIKEE wakozwe ku bw'inyungu zawo.
Gahunda eshatu z'icyumweru ku ntego
Amasomo atatu ya buri cyumweru ashobora gutegurwa mu buryo butatu bitewe n'icyo urimo gukurikirana. Gutakaza ibinure bishingiye ku nshuro n'ingano y'umuvuduko w'icyumweru; kwihangana bishingiye ku rugendo rurerure rudahindagurika; umuvuduko ushingiye ku ntera. Dore uko icyumweru gihinduka.
| Intego | Igice cya 1 | Igice cya 2 | Igice cya 3 | Isomo rya 4 |
|---|---|---|---|---|
| Kugabanya ibinure | Ihamye iminota 30 (5) | Ibihe by'iminota 24 (8/3) | Ihamye iminota 35 (5) | Byoroshye iminota 30 (4) |
| Ukwihangana | Igihe kirekire gihoraho iminota 45-60 (5-6) | Ubushyuhe bw'iminota 35 (6-7) | Idahindagurika cyane iminota 45 (5) | Guhindura byoroshye kuzunguruka nta yandi mahitamo |
| Umuvuduko | Piramide yo mu bwoko bwa "sprint" iminota 15 (9) | Ubushyuhe bw'iminota 30 (6-7) | Tabata cyangwa 30/30 (8-9) | Gusubiramo iminota 20 (4) |
Imibare iri mu duti ni imbaraga ziri ku gipimo cya 1-10; imirongo y'intera igaragaza imbaraga zikomeye/zo kugarura.
Gahunda imwe, intego imwe, ibyumweru bitandatu kugeza ku munani mbere yo guhindura. Gukurikirana byose uko ari bitatu icyarimwe ni bwo buryo bwihuse bwo kutagira na kimwe muri byo.
Itegeko ryo Gukomeza Gushyira Umutwaro Urenze urugero
Iterambere ni ukurenza urugero, gucungwa. Niba urugendo rukugoye uyu munsi nkuko byari bimeze mu kwezi gushize, wahinduye gahunda kandi gahunda yahagaze gukora.Kongera umuvuduko ku kigero cya 10 ku ijana mu cyumweru ni amabwiriza yizewe kandi ashyigikiwe neza, kuko gusimbuka guto birengagizwa kandi gusimbuka gukomeye bigatera imvune.
Ongeraho stress mu buryo buhoraho. Banza wongere igihe, kugeza ku gihe usanzwe ukoresha. Hanyuma wongere imbaraga mu gihe uhagaze neza. Hanyuma wongere imbaraga ushyira imbaraga hejuru mu gihe ukoresha speed imwe. Iyi gahunda ituma ingingo n'imitsi n'umutima bikomeza gutera imbere, aho gusaba amavi gutanga ingwate ibihaha bidashobora gupfuka. Amakuru yacu y'igerageza ashyigikira ishingiro: muri gahunda y'ibyumweru icumi ya TAIKEE yo gutwara amagare yo mu rugo, abakinnyi 42 bakurikije gahunda y'iterambere bongereye impuzandengo y'igihe cyabo kuva ku minota 18 kugeza kuri 34, kandi urwego rumwe rw'imbaraga rwumvikanaga nka 6.8 mbere yo gusoma nka 4.9 mu mpera. Imashini ntiyahindutse. Umukinnyi yarahindutse.
Amakosa atanu y'abashya abuza iterambere
- Birenze urugero, vuba cyane.Gukuba kabiri umubare w'icyumweru cya mbere byumvikana nk'intwari kandi bigarangira ubabaye mu mavi kandi wikendi irabuze. Itegeko rya 10 ku ijana ni ryo rihari kubera iyo mpamvu.
- Kunyonga amaguru y'abazimu.Gutembera nta bushobozi kuri 100 RPM bisa nkaho ari byinshi kandi nta cyo bigeraho. Ongeraho imbaraga zihagije ku buryo buri revolution ifite icyo ivuze.
- Urugendo rumwe iteka ryose.Gusubiramo imyitozo ngororamubiri imwe yoroshye ni ukwiyitaho, si imyitozo. Gahunda igomba guhinduka buri byumweru bike.
- Gusimbuka iherezo ry'ibirori.Guhita ukora akazi gakomeye ukonje, hanyuma ukamanuka nta gukonjesha, ni bwo buryo uduheri duto duhinduka imvune nyazo.
- Nta minsi yo kuruhuka.Imyitozo ngororamubiri ikorwa hagati y’amasomo, ntabwo ari mu gihe cyayo. Iminsi ibiri igoye no gukira by’ukuri biruta iminsi itanu iri hagati, buri gihe.
Gukira, Kwimura Ibyumweru, n'Impamvu Bigomba Kuba mu Mushinga
Buri cyumweru cya kane, gabanya umutwaro w'imyitozo ho 30-40% hanyuma ureke umubiri wawe ukomeze gukora ibyumweru bitatu byashize by'akazi. Iyi ni deload, kandi yumva ari bibi ku muntu ushishikajwe no kuyitwara, ari nayo mpamvu abantu benshi bayireka.Kubera ko imihindagurikire y’ikirere iba mu gihe cyo kuruhuka aho kuba mu gihe cy’imyitozo, icyumweru cyo gusimbuza ibintu ni cyo gihe ibyumweru bitatu byabanje by’iterambere bigaragara.
Komeza kugenda mu gihe cyo gusimbuza imodoka, ariko bikomeze koroha: amasaha magufi, imbaraga nke, wenda kugenda n'amaguru cyangwa kuruhuka aho kugenda. Ugomba kugaruka mu cyumweru gikurikiraho wumva ubyibushye, nta cyaha ufite. Abatwara imodoka bateganya gusimbuza imodoka buri gihe nibo bakomeza kuba beza nyuma y'umwaka umwe; abakoresha imodoka bakomeza gusimbuza imodoka nibo baba bari ku ruhande rw'impeshyi.
Uburyo bwo kumenya ko gahunda irimo gukora
Iterambere ry'igare biroroshye kubura iyo usuzumye gusa igipimo, kuko ubuzima bwiza burushaho kuba bwiza mbere yuko ibiro by'umubiri bigenda. Kurikirana ibimenyetso bitatu bisubiza imyitozo mu byumweru bike, kandi ukabigenzura buri byumweru bibiri aho kubigenzura buri munsi.
| Ikimenyetso | Icyo ugomba gukurikirana | Icyerekezo Gifite Ireme |
|---|---|---|
| Imbaraga zo guhangana n'ikibazo gihamye | Isuzuma (1-10) ku bijyanye no guhangana kumwe n'umuvuduko umwe | Igabanukaho amanota 1-2 mu byumweru 6-8 |
| Igihe urugendo rumara | Imyitozo miremire kandi ihamye yoroheye | Ikura buhoro buhoro, hanyuma irushaho kuba nziza bitewe n'imiterere yayo |
| Umuvuduko wo kugarura ubuzima | Iminota yo gufata umwuka nyuma y'igihe gito | Bigabanya icyumweru mu cyumweru |
Kubera ko ibimenyetso bibiri bya mbere birushaho kuba byiza mu byumweru bitatu, biha umuntu ufite ishyaka ryinshi ikimenyetso cy'uko gahunda ikora kera mbere yuko indorerwamo cyangwa igipimo bikorana.Niba imbaraga ku rugamba rumwe zigabanuka kandi gukira bikihuta, imyitozo igera aho bikwiye. Niba byombi bihagaze kabiri bikurikiranye, ni cyo gihe cyo gukomeza gahunda ukurikije urutonde rw’imitwaro igenda ihinduka yavuzwe haruguru.
Ibibazo Bikunze Kubazwa Ku Bijyanye na Gahunda z'Imyitozo ngororamubiri ku Magare Ahagarara
Umuntu utangiye akazi agomba kugenda ku igare ritahagaze igihe kingana iki?
Umuntu utangiye agomba gutangirana n'iminota 15-20 ku myitozo yoroheje kugeza ku iringaniye (hafi 4-5 ku gipimo cya 1-10 Borg) inshuro ebyiri cyangwa eshatu mu cyumweru, hanyuma yongeraho iminota 5 cyangwa imyitozo imwe buri cyumweru. Abatangiye benshi bagera ku rugendo rwiza rw'iminota 30 mu byumweru bine.
Ese iminota 30 ku munsi uri ku igare rihagaze bihagije?
Ku bantu benshi, iminota 30 ku munsi irahagije kugira ngo yongere ubuzima bwiza no gufasha mu kugabanya ibiro, cyane cyane iyo imyitozo mike buri cyumweru ikorwa ku mbaraga nyinshi. Guhorana igihe kirekire mu mezi ni ingenzi cyane kuruta igihe cyose cy’imyitozo imwe, kandi n’iminota 20-30 inshuro nke mu cyumweru bitanga umusaruro ufatika.
Ni iyihe myitozo ngororamubiri myiza yo gusiganwa ku igare ritahagaze ku batangira?
Imyitozo ngororamubiri myiza y’abatangiye ni iminota 20 ku murongo uhoraho, urimo kuganira hafi ya 60-80 RPM hamwe n’ubudahangarwa bworoheje, ukarangirana n’igihe gito cyoroshye cyo gukonjesha. Ongeraho iminota 5 mu cyumweru kugeza igihe urugendo rugeze ku minota 30, bityo imbaraga zigahagarara hasi bihagije kugira ngo umuntu avuge mu gihe atera pedale.
Ni kangahe nkwiye gukora HIIT ndi ku igare ritahagaze?
Imyitozo yo gukora imyitozo yo mu gihe cy’imyitozo isaba imbaraga nyinshi irasaba imbaraga nyinshi, bityo imyitozo imwe cyangwa ebyiri za HIIT mu cyumweru irahagije ku bakinnyi benshi, nibura amasaha 48 yo kwiyubaka hagati yabo. Abatangira bagomba kubaka ishingiro ry’ibyumweru bine kugeza kuri bitandatu mbere yo kongeramo imyitozo, hanyuma bagatangirana imbaraga ngufi no kuruhuka igihe kirekire.
Ese igare ritagenda neza rishobora kumfasha kugabanya ibiro?
Yego. Igare ritagenda rikoresha karori 250-500 mu minota 30 bitewe n'uburemere bw'umubiri n'imbaraga, kandi rirahagije kugira ngo rikorerwe kenshi. Kugabanya ibiro biracyaterwa n'ingufu muri rusange, bityo umusaruro munini uturuka mu guhuza ingendo zihoraho n'imirire ikwiye.
Ni iyihe cadence (RPM) ngomba kwibandaho ku igare rihagaze?
Shaka 60-80 RPM kugira ngo ugire urugendo ruhamye kandi ugire 80-100 RPM cyangwa irenga kugira ngo wihute mu gihe runaka no gukora umuvuduko. Cadence ni ikintu cy'umuntu ku giti cye, bityo intego nziza ni umuvuduko ushobora gufata neza utiriwe utera hejuru; buhoro buhoro uzamura cadence yawe nziza birushaho kunoza imikorere.
Namenya nte ko nkora cyane nta gikoresho gipima uko umutima utera?
Koresha imbaraga ukurikije igipimo cya 1-10. Ingano ya 4-5 bivuze ko ushobora kuvuga neza, 6-7 bivuze ko ushobora kuvuga mu nteruro ngufi, naho 8-9 bivuze ko kuvuga bidashoboka. Ingendo nyinshi zihamye zigomba kuba hagati ya 4-6, aho kuzamuka hagati ya 8-9 kugira ngo habeho guturika gato.
Umurongo w'ibanze:Gahunda nziza yo kugenda ku igare ritahagaze ni iyo ushobora gukurikiza. Tangirira aho uri, ongeraho 10% ku cyumweru, komeza ingendo nyinshi ziganire kandi imwe cyangwa ebyiri zikomere cyane, kandi fata icyumweru cyoroshye buri kimwe cya kane. Bikore mu byumweru umunani maze imashini ireke kuba akazi ahubwo igatangira kuba akamenyero.
Imbonerahamwe n'amasoko yo hanze
1. Ishuri Rikuru ry'Ubuvuzi bw'Imikino rya Amerika— Amabwiriza yo gutegura imyitozo ngororamubiri n'iterambere
2. Inama y'Abanyamerika ku myitozo ngororamubiri— Porogaramu yo gusiganwa ku magare mu nzu n'imyitozo ngororamubiri igaragara
3. Tabata n'abandi, Ubuvuzi na Siyansi muri Siporo no mu myitozo ngororamubiri (1996)— Amahugurwa y'igihe gito yo mu rwego rwo hejuru
4. Ivuriro rya Mayo— Amahugurwa yo mu gihe cy'ubukana bwinshi: Ibyiza n'umutekano
5. Umuryango Mpuzamahanga wita ku Buzima— Amabwiriza y'imyitozo ngororamubiri ku bantu bakuru
Igihe cyo kohereza: Kanama-20-2026