Niba utangiye kwishora mu isi yo kugendana namakuru, amahirwe nukwigeze wumva amahugurwa. Muri make, uturere tw'amahugurwa ashoboza amagare kwibanda ku mibare yihariye ya physiologique kandi, nayo, umusaruro uko bifatika bigenda neza mugihe cyimbere.
Ariko, hamwe na zone nyinshi zo mu karere gahoro gahoro - zitwikiriye umubare n'imbaraga nyinshi - n'amagambo nka ftp, vol max, gusobanukirwa no gukoresha mu mahanga neza birashobora kuba ingorabahizi.
Ibyo ntibigomba kuba bimeze. Gukoresha uturere birashobora koroshya amahugurwa yawe wongeyeho imiterere kugirango ugendere ku kugendera, bigushoboza gutunganya ahantu nyaburanga ushaka kunonosora.
Nikihe, aho imyitozo yoroshye iragerwaho kuruta mbere hose, tubikesha kwiyongera kwaUmuvuduko wumutimaKandi metero yamashanyarazi hamwe nuburyo bwihuse-buzuye abahugura abanyabwenge na porogaramu nyinshi zo guhugura mu ngoro.
1.Abakora amahugurwa ni iki?
Ahantu h'amahugurwa ni uturere k'uburambanyi duhuye nibikorwa bya physiologique imbere mumubiri. Abatwara amagare barashobora gukoresha amahugurwa kugirango bayobore imihindagurikireli yihariye, kubera kuzamura imyizerere shingiro yo gukora kubushobozi bwo gukora ubushobozi bwo gutangiza max-power sprint.
Iyo mibare irashobora kwiyemeza gukoresha igipimo cyumutima, imbaraga, cyangwa no 'kumva' (bizwi nka 'igipimo cya' ntarengwa '). Kurugero, gahunda yo guhugura cyangwa imyitozo irashobora kugusaba kurangiza intera muri 'zone eshatu'.
Ntabwo ari ukugenda gusa. Ukoresheje amahugurwa azemeza ko udakora cyane kugarura amafaranga cyangwa mugihe uruhutse hagati yinsanganyamatsiko.Amahugurwa yawe yihariye ni umuntu ku giti cye kandi ashingiye kurwego rwawe rwimyitwarire. Niki gishobora guhura na 'zone bitatu' kumutwara umwe uzatandukana nundi.
2. Ni izihe nyungu zo gukoresha mu mahanga?
Ahantu h'amahugurwa bifite inyungu nyinshi, tutitaye ko ari shyashya mu mahugurwa cyangwa umukinnyi wamagare umwuga.
Carol Auston, umuganga wa Carol Ausrol Auston, umuganga wa Carol Ausrol Ausron, ati: "Niba ushishikajwe no kubona uburyo ushobora kubona neza amakuru y'ikipe.
Ahantu h'ubukambaga bugufasha gukurikiza uburyo bwubatswe kandi busobanutse bwo guhugura, kugushoboza intego yihariye yo kwitwara neza no gucunga akazi kawe kugirango wirinde kurenga mugihe ukugiriye cyangwa umutoza wawe trach inzira yawe mugihe runaka.
Amahugurwa ukoresheje uturere twongomero yawe ninkubiti itera inkunga ikomeza imyitozo yawe kandi yihariye icyarimwe. Gukoresha amahugurwa nabyo bifasha kwemeza ko ugarura - cyangwa igihe cyo gukira hagati yintera-yubukorikori - birambuye bihagije kugirango ube umubiri uruhuke kandi uhuze nakazi urimo gushingira.
3. Uburyo butatu bwo gukoresha mu mahanga yawe
Umaze kurangiza imbaraga cyangwa ikizamini cyumutima ugasanga uturere kawe, urashobora kubikoresha muburyo butandukanye bwo kumenyesha no gusuzuma amahugurwa yawe. Wibuke ko gahunda nziza yamasomo yubatswe mubuzima bwawe, ibyo yiyemeje buri munsi, hamwe nintego zitwara.
● Kora gahunda yawe yo guhugura
Niba ushizeho gahunda yawe yo guhugura aho kuba umwe wateganijwe na porogaramu cyangwa umutoza, gerageza ntucike. Nyamuneka komeza byoroshye.
Gerageza kwibanda kuri 80 ku ijana byamahugurwa yawe (ntabwo ari igihe cyose cyo guhugura) ku mbaraga zoroshye zakoreshejwe mu mahanga yo hasi (z1 na Z2 niba zikoresha amashusho ya zone) cyangwa hejuru ya Anaerobic ku ya 20 ku ijana by'amasomo.
● Iyandikishe kuri gahunda y'amahugurwa
Porogaramu yo guhugura kumurongo irashobora kandi gukoresha uturere yawe kugirango itange imyitozo yakozwe.
Nyuma yo guhugura amahugurwa byoroshye kuruta mbere hose, hamwe na porogaramu zitandukanye zo guhugura ituro ryateguye gahunda yo gusiganwa mu maguru. Izi porogaramu zirimo Zwift, Wahoo Rgt, Rouvy, umutoza, na wahoo.
Porogaramu ya X-Fitness irashobora guhuzwa nigiciro gitandukanye cyumutima na kasence ya Chileaf, bishobora gukurikirana imiterere yumutima numuvuduko no gukabya mugihe cyamagare mugihe nyacyo.
Buri porogaramu iteganya gahunda zamahugurwa zibasira intego zitandukanye cyangwa iterambere ryimikorere. Bazashyiraho kandi ishyaka ryawe ryibanze (mubisanzwe hamwe nikizamini cya FTP cyangwa bisa), kora imyitozo yawe kandi idoze imyitozo.
● Genda
Kumenya igihe cyo kugenda byoroshye ni urufunguzo rwa gahunda yigisha. Nyuma ya byose, iyo uruhutse kandi ukize, urashobora gusana hanyuma ukagaruka gukomera.Koresha amahugurwa yawe kugirango uyobore gukira nombaraga zawe - niba ibihe bisigaye hagati yinsanganyamatsiko cyangwa mugihe cyo kugarura.
Biroroshye cyane kugenda cyane mugihe ugenewe kuruhuka. Niba kandi wibagiwe gukira no gusunika mu buruhukiro, ushobora gutwika rwose.
Igihe cya nyuma: APR-12-2023
