Matakin Gina Tushen: Gidauniya don Nasara Gudu

Yadda za a gina ginin aerobic wanda ke tallafawa horo da sauri kuma yana hana rauni

Menene Gina Gina?

Gine-ginen tusheshine tsarin horo na tushe inda masu gudu suke haɓaka ƙarfin motsa jiki ta hanyar babban girma, ƙananan ƙarfin gudu. Shi ne mafi mahimmancin lokaci na kowanesake zagayowar horo, samar da physiological adaptations cewa goyi bayan duk gudu na gaba da takamaiman aikin tsere.

Yi la'akari da ginin tushe a matsayin gina harsashin gida. Ba za ku iya gina hawa na biyu ko na uku ba m tushe. Hakazalika, ba za ku iya ɗaukar horo mai ƙarfi ko tsere a iyawar ku ba tare da wani karfi aerobic tushe.

Abubuwan Gaggawar Gina Tushen:

Tsawon lokaci:Makonni 6-12 (ya fi tsayi don marathoners)
Ƙarfi:80-90% na mil a cikiYanki 2 (sauƙi taki)
Nisan nisan mako-mako:Gina a hankali da 10-15% kowane mako
Babban fa'ida:Ƙara yawan mitochondrial, cibiyar sadarwar capillary, enzymes aerobic
Sakamako:Ability don ɗaukar nauyin horo mafi girma ba tare da rauni ba

Me yasa Gine-ginen Gine-gine

Tsallakewa ko gajeriyar ginin tushe shine mafi yawan kuskuren da masu gudu suke yi. Ga dalilin da ya sa daidai ginin tushe yana da mahimmanci:

1. Daidaitawar Jiki

Gine-ginen tushe yana haifar da sauye-sauyen tsarin da ke ingantatafiyar da tattalin arzikida juriya:

Mitochondrial biogenesis:Ƙarin "masu ƙarfi" a cikin ƙwayoyin tsoka = mafi kyawun samar da makamashi
Girman capillary:Ƙarin tasoshin jini suna isar da iskar oxygen zuwa tsokoki
Aerobic enzymes:Ingantattun oxidation mai ƙima yana adana glycogen don ƙarin ƙoƙari
Ci gaban fiber a hankali:Zaɓuɓɓukan da ke da saurin juyewa suna zama mafi oxidative
Fitar zuciya:Zuciya tana fitar da ƙarin jini a kowane bugun (ƙarar bugun bugun jini yana ƙaruwa)

2. Rigakafin Rauni

Sauƙaƙen gudu yana ƙarfafa kyallen jikin haɗin gwiwa (jigina, ligaments, ƙasusuwa) ba tare da damuwa mai ƙarfi ba. horo. Ginin tushe yana ba da damar daidaitawa a hankali, rage haɗarin rauni lokacin da kuka ƙara aikin sauri daga baya.

3. Higher Training Rufi

Ƙaƙƙarfan tushe na aerobic yana ba ku damar ɗaukar ƙarin ƙarar horo da ƙarfi daga baya a cikin sake zagayowar. Masu tseren da rugujewa cikin aiki mai ƙarfi ba tare da isassun tushe ba sau da yawa rushewa daga overtraining.

4. Kyakkyawan Karfin Farfaɗo

Hanyoyin motsa jiki na motsa jiki suna inganta farfadowa tsakanin motsa jiki mai tsanani. Kuna iya billa da sauri daga ƙofa da gudu VO2max tazara lokacin da goyan bayan tushe mai ƙarfi.

5. Tushen tunani

Gine-gine yana haɓaka horon tunani kuma yana koya muku gudu da sauƙi (Zone 2). Yawancin masu tsere suna kokawa da Gudu mai sauƙi — suna tafiyar da matsakaicin taki (Zone 3) a maimakon haka, wanda ke lalata duka dawo da ayyukan motsa jiki masu inganci.

Babban Ka'idodin Gina Gine-gine

1. Lokacin Kafa, Ba Gudu ba

Gine-ginen tushe yana jaddada tsawon lokaci fiye da tsanani. Manufar ku ita ce tara lokaci a cikin sauƙin motsa jiki, ba gudu da sauri. Dogon gudu ya kamata ya ji dadi da tattaunawa.

Jagora:80-90% na nisan mako-mako a cikin Yanki na 2 (60-70% max bugun zuciya ko saurin tattaunawa)

2. Girman Ci gaba

Ƙara nisan mako-mako a hankali-yawanci 10-15% a kowane mako. Haɗa mako mai dawowa (rage ƙarar 30-40%) kowane 3-4 makonni don ba da damar daidaitawa.

Misali ci gaba:

Mako 1: 30 mil
Mako 2: mil 33 (+10%)
Mako 3: mil 36 (+9%)
Mako na 4: mil 25 (-30%, makon dawowa)
Mako na 5: mil 38 (+12% daga mako na 3)

3. Ci gaban Dogon Gudu

Dogon gudu shine ginshiƙin ginin tushe. A hankali tsawaita gudu mafi tsayi daga mintuna 90 zuwa awanni 2-3 (ya danganta da burin tsere).

Jagororin dogon gudu:

20-25% na tafiyar mako-mako don yawancin masu gudu
Ƙara tsawon lokaci da mintuna 10-15 kowane mako 2-3
Ci gaba da tattaunawa (Zone 2)
Haɗa tsawon sati mai tsawo na dawowa (ragu da kashi 30-40%)

4. Ƙananan Ƙarfin Ƙarfin Ƙarfafawa

Gine-ginen tushe yana mai da hankali kan ci gaban aerobic, ba sauri ba. Iyakance aiki mai ƙarfi zuwa:

Tafiya: 4-6 × 100m a 5K taki, 2x kowane mako bayan sauƙin gudu
Zaɓin: Gudun lokaci 1 a kowane mako a cikin jin daɗi (ba mai wahala ba)
Gudun dutse: 6-8 × 10 seconds mafi girman ƙoƙari akan tudu mai tsayi (neuromuscular, ba damuwa na rayuwa ba)

Ƙaddamarwa suna kula da daidaitawar neuromuscular da tattalin arziki mai gudana ba tare da lalata ci gaban aerobic ba.

5. Daidaito Kan Ƙarfi

Gudun kwanaki 5-6 a kowane mako a cikin sauƙi mai sauƙi yana samar da mafi kyawun daidaitawa fiye da kwanaki 3-4 a kowane mako tare da ƙoƙarin ƙoƙari. Daidaituwa shine sarki yayin ginin tushe.

Samfuran Jadawalin Gina Tushen

Mafari/Matsakaici (mil 30-40 a kowane mako)

Mako	Litinin	Talata	Laraba	Alhamis	Juma'a	Asabar	Lahadi	Jimlar
1	Huta	5 mi sauki	4 mi sauki	6 mi sauki	Huta	4 mi sauki	Tsawon mi 10	29 mi
2	Huta	5 mi + matakai	5 mi sauki	6 mi sauki	Huta	5 mi sauki	11 mi tsayi	32 mi
3	Huta	6 mi + matakai	5 mi sauki	7 mi sauki	Huta	5 mi sauki	Tsawon 12 mi	35 mi
4	Huta	4 mi sauki	4 mi sauki	5 mi sauki	Huta	4 mi sauki	8m dogon	25 mi

Babban (mil 50-70 a mako)

Mako	Litinin	Talata	Laraba	Thu	Juma'a	Sat	Rana	Jimlar
1	6 mi sauki	8 mi + matakai	6 mi sauki	9 mi lokaci (an shakatawa)	Huta	7 mi sauki	14 mi tsayi	50 mi
2	6 mi sauki	9 mi + matakai	7 mi sauki	10 mi lokaci	5 mi farfadowa	8 mi sauki	Tsawon 15 mi	60 mi
3	7 mi sauki	10 mi + matakai	7 mi sauki	10 mi lokaci	6 mi dawo	8 mi sauki	16 mi tsayi	64 mi
4	5 mi sauki	7 mi sauki	5 mi sauki	7 mi lokaci	Huta	6 mi sauki	Tsawon 12 mi	42 mi

Mabuɗin mahimmanci:

Makonnin farfadowa kowane mako na 4 yana rage girma 30-40%
Dogon gudu yana ƙaruwa mil 1-2 kowane mako 2-3
Ƙaddamarwa suna kula da daidaitawar neuromuscular
Gudun ɗan lokaci na zaɓi ya kasance mai daɗi, ba mai wahala ba
Yawancin mil (80-90%) a saurin tattaunawa

Horar da Jagoran Yanki na 2

Mafi wahala na ginin tushe yana gudana da sauƙi. Yawancin masu gudu suna faɗuwa cikin horon "yankin launin toka" - suna gudu kuma wuya a cikin sauki kwanaki kuma ma sauki a kan wuya kwanaki.

Menene Zone 2?

Yanki 2shi ne yankin ginin tushe na aerobic da aka siffata ta:

Yawan zuciya:60-70% na max HR (ko 70-80% na ajiyar bugun zuciya)
Taki:Tattaunawa — na iya magana da cikakken jimloli cikin kwanciyar hankali
Ƙoƙari:Sauƙi, yana jin dorewa na sa'o'i
Numfasawa:Rhythmic, ta hanci yana yiwuwa
Tsawon lokaci:Za a iya kiyayewa don 2+ hours

Alamomin Kuna Gudu Da Wuya (Zone 3+)

Yana iya magana kalmomi 1-2 kawai a lokaci guda
Numfashin yana aiki bayan mintuna 20-30
Yawan bugun zuciya yana ci gaba a hankali (jin motsin zuciya)
Ji matsakaicin gajiya, ba sauki
Ana buƙatar kwanaki don murmurewa daga "sauki" gudu

Dokar 80/20

Masu tseren Elite suna yin 80% na horo a ƙananan ƙarfi (Zone 1-2) da 20% a matsakaici-zuwa babban ƙarfi (Zone 3-5). Wannan shi ake kirapolarized horoko kuma 80/20 ka'ida.

AmfaniKIYAYE18Xdon bin diddigin rarraba lokacin-a-shiyya. Ka'idar tana lissafin kuyankunan horokuma yana nuna ko kuna bin daidai rarraba ƙarfi.

Fa'idodin Horon Yanki na Gaskiya 2

Yana haɓaka biogenesis na mitochondrial
Yana inganta oxidation mai mai (yana hana glycogen)
Yana ba da damar ƙarar horo mai girma ba tare da ƙonawa ba
Yana inganta yawa capillary
Yana haɓaka enzymes aerobic
Yana rage haɗarin rauni
Yana haɓaka ƙarfin dawowa

Kuskuren Gina Tushen gama gari

1. Gudu Mai Sauri

Matsala:Gudun mafi yawan mil a matsakaicin matsakaici (Zone 3) maimakon sauƙi (Zone 2).

Magani:Rungumar da gaske mai sauƙin gudu. Rage 30-60 seconds kowace mil daga abin da ke ji "mai dadi." Yi amfani da bugun zuciya don kasancewa da lissafi.

2. Kara girma da sauri

Matsala:Yin tsalle daga mil 20 zuwa 40 a kowane mako a cikin makonni 2-3.

Magani:Bi ka'idar karuwar 10-15% na mako-mako. Yi haƙuri - ginin tushe yana ɗaukar makonni, ba kwanaki.

3. Tsallake Makonni Na Farko

Matsala:Ci gaba da ƙara girma ba tare da raguwa ba yana haifar da gajiya mai tarawa.

Magani:Rage girma 30-40% kowane mako 3-4. Saka idanuCTL/ATL/TSBzuwa lokacin dawowa daidai.

4. Ƙara Ƙarfi da yawa

Matsala:Ciki har da madaidaicin gudu, tazara ta VO2max, ko na ɗan lokaci yana gudana yayin matakin tushe.

Magani:Iyakance ƙarfi zuwa sauƙi mai sauƙi 2x kowane mako. Ajiye motsa jiki masu wahala don lokacin gini.

5. Rashin Isasshen Tsawon Lokaci

Matsala:Bayar da makonni 3-4 kawai akan ginin tushe kafin ƙara aikin sauri.

Magani:Shirya makonni 6-12 na ginin tushe. Dogayen sansanonin suna tallafawa manyan lodin horo daga baya.

6. Yin watsi da Siginonin daidaitawa

Matsala:Turawa ta hanyar gajiya mai tsayi, rashin barci mara kyau, haɓakar bugun zuciya mai ƙarfi.

Magani:Kula da hutun bugun zuciya, ingancin bacci, kuzari. Ɗauki ƙarin hutu lokacin ake bukata.

Lokacin Ci gaba Bayan Ginin Tushen

Kuna shirye don matsawa zuwa lokacin ginin lokacin:

An kai maƙasudin ƙara:Ci gaba da aiwatar da nisan mil na mako-mako
An kafa dogon gudu:Gudun jin daɗi 2-3 hours a cikin sauƙi
Farfadowa yana da kyau:Ana dawowa da kyau daga makonnin horo
Sauƙaƙan gudu jin sauƙi:Taki Zone 2 baya jin ƙalubale
Daidaita yawan bugun zuciya:Ƙarƙashin HR a matakai guda ɗaya, yana nuna haɓakar motsa jiki
Tsarin lokaci:Mafi qarancin makonni 6-8, da kyau makonni 10-12 na ginin tushe

Alamomi kuna buƙatar ƙarin tushe:

Yin gwagwarmaya don kammala dogon gudu
Ana buƙatar kwanaki 2-3 don murmurewa daga saurin gudu
Dagewar gajiya duk da isasshen barci
Ƙwaƙwalwar safiya tana hutawa
Ƙaddamarwa yana raguwa

Lokacin da ake shakka, ƙara ginin tushe wani makonni 2-4. Ba za ku iya samun tushen aerobic da yawa ba, amma kuna iya tabbas suna da kaɗan kaɗan.

Bibiyar Ci gaban Gina Tushen

KIYAYE18Xyana taimakawa wajen lura da daidaitawar iska yayin ginin tushe:

Yawan bugun zuciya a ƙayyadaddun taki:Ya kamata a rage 5-10 bpm a cikin makonni 8-12
Taki a ƙayyadaddun bugun zuciya:Ya kamata a inganta 15-30 seconds kowace mil
Nauyin Horon Na Zamani (CTL):Ya kamata ya tashi a hankali yayin ginin tushe
Ma'aunin Damuwa na Horon (TSB):Korau kadan (-10 zuwa -20) yayin ginawa, tabbatacce lokacin makonni masu zuwa
Ƙididdigar VO2max:Zai iya ƙara 5-10% yayin tushe lokaci

Duk ma'auni da aka lissafta a keɓance akan na'urarka - ƙarin koyo game dabayanin sirri-nazari mai gudana na farko.

Alamomin Jiki na Nasara Gina Tushen

Ƙarƙashin ƙarfin zuciya (raguwar 5-10 bpm)
Saurin farfadowa tsakanin gudu
Ingantacciyar ingancin bacci
Ƙarfafa ƙarfi a cikin yini
Sauƙin numfashi yayin gudu
Ƙananan ciwon tsoka
Tunanin tunani da kuzari

Tambayoyin da ake yawan yi Game da Gina Tushen

Yaya tsawon lokacin ginin tushe zai kasance?

Mafi qarancin makonni 6-8, da kyau makonni 10-12. Masu tseren Marathon galibi suna amfana daga matakan tushe na mako 12-16. Ya fi tsayi sansanonin suna tallafawa nauyin horo mafi girma yayin ginawa da matakan kololuwa. Ba za ku iya samun tushe da yawa ba, amma kuna iya tabbas suna da kaɗan kaɗan.

Zan iya yin aikin gaggawa yayin ginin tushe?

Iyakance ƙarfi zuwa sauƙi mai sauƙi (4-6 × 100m a 5K taki) 2x kowane mako. Kauce wa ƙofa, tazarar VO2max, ko aiki mai wuyar gaske. Ajiye babban aiki mai ƙarfi don ginin lokaci lokacin da tushen iska yana goyan bayan sa.

Idan sauƙaƙa na ya ji jinkirin fa?

Wannan al'ada ce, musamman a farkon ginin tushe. Sauƙaƙan saurin ku a zahiri zai yi sauri yayin da dacewa ta inganta. Mayar da hankali kan ƙoƙari da bugun zuciya, ba taki ba. Gudu da sauƙi da gaske yana haɓaka karbuwar motsa jiki.

Nawa nisan mitoci zan gina zuwa?

Ya dogara da burin: Masu tsere na 5K-10K na nishaɗi (mil 30-40 / mako), Marathoners na nishaɗi (mil 40-50), masu tsere masu gasa (mil 50-70), ƙwararrun masu gudu (mil 70-90+). Gina a hankali cikin watanni, ba makonni ba.

Shin zan yi hutu a lokacin ginin tushe?

Ee. Yawancin masu gudu suna amfana daga cikakken kwanakin hutu 1-2 a kowane mako, har ma a lokacin ginin tushe. Hutu yana ba da izini daidaitawa kuma yana rage haɗarin rauni. Saurari jikin ku — ɗauki ƙarin hutawa lokacin da ake buƙata.

Idan na rasa mako guda na ginin tushe fa?

Ci gaba daga inda kuka tsaya, rage ƙarar 20-30% na makon farko na baya. Kada a yi ƙoƙarin "gyara" da aka rasa mileage - wannan yana haifar da rauni. Idan kun rasa makonni 2+, ƙara lokacin ginin ginin ku daidai.

Zan iya yin tsere yayin ginin tushe?

Guji tseren tsere yayin ginin tushe-suna buƙatar taper da dawo da su, suna tarwatsa ci gaban aerobic. Idan dole tsere, bi da shi azaman motsa jiki mai wuyar gaske kuma kada ku yi tsammanin babban aiki. Ci gaba da ginin tushe nan da nan bayan.

Shin horon giciye yana da fa'ida yayin ginin tushe?

Kekuna, elliptical, da kuma tuƙi suna ba da fa'idodin motsa jiki tare da ƙarancin tasiri. Yi amfani da horon giciye zuwa kari gudu, ba maye gurbin shi. Takamaiman daidaitawa na gudu yana buƙatar gudu.

Ta yaya zan san ko ina gudu da ƙarfi?

Yi amfani da gwajin magana: yakamata ku iya yin cikakken jimloli cikin nutsuwa. Idan za ku iya faɗi kalmomi 1-2 kawai a a lokaci, kana cikin Zone 3+, ba Zone 2 ba. Ka yi sannu a hankali har sai numfashi ya yi sauƙi da kuma hira.