Pfupiso yechirongwa:Mazuva makumi matatu ayamuchina wekukwasvaChirongwa chekurovedza muviri chinoenderera mberi kubva pakuita kurovedza muviri kwemaminitsi gumi kusvika pakuita kurovedza muviri kwemaminitsi makumi matatu. Vashandisi vanotevera chirongwa ichi vanogona kutarisira kuvandudzika kwe20-30 muzana mukutsungirira kwemwoyo, kuwedzera kwesimba rekurohwa, uye macalorie angangoita 200-300 anopiswa pachikamu chimwe nechimwe pavhiki rechina.
Ndiani anoshanda nechirongwa ichi:Vatangi vasina ruzivo rwekukwasva vachishandisa vashandisi vepakati vari kutsvaga kufambira mberi kwakarongeka.
Midziyo inodiwa:Chero muchina wekukwasva une magineti, mhepo, kana mvura une chiratidzo che stroke rate.
Zvinangwa zvakakosha zvekuongorora:Kuderedzwa kwenguva yekupatsanurana kwemamita mazana mashanu nemasekondi 8-12. Kuderera kwekurova kwemoyo kwekuzorora ne4-8 kurova paminiti kwemazuva makumi matatu.
Maitiro Ekugadzira Rowing Machine Yemazuva 30
Iyochirongwa chekurovedza muviri chemuchina wekukwasvaVhiki rekutanga rinopatsanurwa kuita zvikamu zvina zvevhiki, chimwe nechimwe chichitsvaga nzira yekuchinja. Vhiki rekutanga rinotanga mashandiro estroke uye kutsungirira kwekutanga. Vhiki rechipiri rinounza nguva dzakarongwa. Vhiki rechitatu rinowedzera nguva yechikamu uye simba. Vhiki rechina rinobatanidza kubudirira kuburikidza nematambudziko akasiyana-siyana. Vhiki rega rega rine zvikamu zvishanu zvekurovedza muviri nemazuva maviri ekuzorora kana kupora kwemuviri.
Nguva yechikamu ichi inokura kubva pamaminitsi gumi muvhiki rekutanga kusvika pamaminitsi makumi matatu muvhiki rechina. Zvinangwa zvekurohwa zvinotanga pa18-22 strokes paminiti (spm) uye zvinowedzera kusvika 24-30 spm panosvika vhiki yekupedzisira. Kugadziriswa kwemvura inotonhorera kunoramba kuri pakati pe3 ne5 muchirongwa chose kuti kusimbiswe tekinoroji pane kuramba kwakasimba.
Zvinoenderana neDare reAmerica reKurovedza Muviri, mapurogiramu ekufambira mberi akarongeka anogadzira mwero wekutevera wakakwira kupfuura kukwasva kusina kurongwa. Vashandisi vanotevera hurongwa hwakanyorwa vanopedza zvidzidzo zvakawanda ne40 muzana mumazuva makumi matatu zvichienzaniswa nevaya vanokwasva vasina purogiramu.
Vhiki Yekutanga: Stroke Foundation neAerobic Base
Vhiki yekutanga inonyanya kukosha pakushanda kwestroke pane simba. Kukwasva kunobata tsandanyama dzinenge 86 muzana kuburikidza nematanho mana: kubata, kutyaira, kupedzisa, uye kupora. Kudzidza nzira iyi nemazvo mukati mevhiki yekutanga kunodzivirira maitiro ekugadzirisa anoganhurira kushanda kwetsandanyama mumavhiki anotevera.
| Chikamu | Nguva | Chiyero cheSiroko | Rudzi | Chinangwa cheRPE (1-10) |
|---|---|---|---|---|
| Zuva rekutanga | Maminitsi gumi | 18-20 spm | Kugadzikana, tarisa pakufamba nemakumbo | 3-4 |
| Zuva rechipiri | Zorora | — | Kutambanudza zvishoma | — |
| Zuva rechitatu | Maminitsi gumi nemaviri | 18-20 spm | Kudziya kwemaminitsi matatu, kudzikama kwemaminitsi matanhatu, kudzikama kwemaminitsi matatu | 4-5 |
| Zuva rechina | Zorora | — | Kufamba uchipora kwemaminitsi gumi nemashanu kusvika makumi maviri | — |
| Zuva rechishanu | Maminitsi gumi nemaviri | 20-22 spm | Piramidhi: 2 min iri pakati nepakati, 1 min yakareruka, dzokorora | 4-5 |
| Zuva rechitanhatu | Maminetsi gumi nemashanu | 20-22 spm | Kugadzikana, chengetedza nguva yakakamurwa yakafanana | 5 |
| Zuva rechinomwe | Zorora | — | Kupora zvizere | — |
RPE = Kuongororwa kweKushanda Kwakanaka Kwakaonekwa pachikero cheBorg CR10.
Mwero wekurohwa nestroke muvhiki yekutanga unoramba uri pasi pemaminitsi makumi maviri nemaviri (22) pazuva (6.5 pm) zvichimanikidza nzira yekurovedza muviri nemaune. Mwero wekurohwa nestroke wakakwira padanho iri unokurudzira kukurumidza kupora, zvichideredza nguva yekurohwa nestroke uye kuwedzera njodzi yekukuvara. Vashandisi vanofanira kutarisa nguva yavo yekupatsanurana kwemamita mazana mashanu senzira yekutanga yekutarisa nguva yepurogiramu.
Vhiki Rechipiri: Nhanganyaya Yepakati uye Kuvaka Mutero
Vhiki rechipiri rinotanga kudzidziswa kwakarongeka kwenguva pfupi kuti kuwedzere kudiwa kwemwoyo. Kuchinjana pakati pezvikamu zvepamusoro nepazasi zvinodzidzisa muviri kubvisa lactate zvinobudirira uye kupora nekukurumidza pakati pekuedza. Chikamu chimwe nechimwe chinosanganisira kudziya kwemaminetsi matatu uye kudzikamisa kwemaminetsi maviri pachikamu chikuru chekurovedza muviri.
| Chikamu | Nguva Yebasa | Chiyero cheSiroko | Basa/Zororo | Nguva Yese |
|---|---|---|---|---|
| Zuva rechisere | Maminetsi gumi nemashanu | 22-24 spm | Kusundidzira kwemaminitsi matatu kwakadzikama / kusundidzira kwemaminitsi 1 | Maminetsi gumi nemasere |
| Zuva rechi9 | Zorora | — | Kutambanudza zvishoma, kutenderedza furo | — |
| Zuva regumi | Maminetsi gumi nemasere | 22-24 spm | 4 x 2 maminiti epakati nepakati / 1 miniti chiedza | Maminetsi makumi maviri nerimwe |
| Zuva regumi nerimwe | Zorora | — | Kupora kwakasimba | — |
| Zuva regumi nembiri | Maminetsi makumi maviri | 24-26 spm | 5 x 2 maminiti epakati nepakati / 1 miniti chiedza | Maminetsi makumi maviri nemana |
| Zuva rechi13 | Maminetsi gumi nemashanu | 22 spm | Kugadzikana, muganho wemitengo unosimbiswa | Maminetsi gumi nemasere |
| Zuva rechi14 | Zorora | — | Kupora zvizere | — |
Nguva dzekuzorora muchikamu chebasa/zororo dzinoshandisa kumhanya kwakareruka pa18-20 spm.
Chiyero chekushanda-ne-kuzorora che2:1 muvhiki rechipiri chinopa kupora kwakakwana kuchengetedza tekinoroji mukati menguva dzakasiyana. Vashandisi vanoona kuti nguva yakakwana yekuzorora inofanira kuwedzera chikamu chekufamba nechiedza nemasekonzi makumi matatu pane kuderedza simba rekushanda. Kuchengetedza simba rinobuda mukati menguva dzekushanda kunokosha kupfuura kusvitsa zvinangwa zvekurova zvisina tsarukano.
Vhiki Yechitatu: Kuwedzera Kutsungirira uye Kugona Kwekuyera
Vhiki yechitatu inowedzera huwandu hwese hwekurovedza muviri ukuwo ichiramba yakasimba. Mutoro wekudzidzira wakaunganidzwa kubva pavhiki yekutanga neyechipiri unobvumira hurongwa hwemwoyo kuti hurambe huchibudirira kwenguva yakareba. Kuwanda kwekurohwa kunowedzera kusvika pa24-26 spm panguva dzekurovedza muviri dzakagadzikana uye 26-28 spm panguva dzekurovedza muviri.
| Chikamu | Nguva Yebasa | Chiyero cheSiroko | Rudzi | Nguva Yese |
|---|---|---|---|---|
| Zuva rechi15 | Maminetsi makumi maviri nemaviri | 24-26 spm | Kugadzikana | Maminetsi makumi maviri nemashanu |
| Zuva rechi16 | Zorora | — | Kutambanudza zvishoma | — |
| Zuva rechi17 | Maminetsi makumi maviri nemashanu | 24-26 spm | Kusundidzira kwemaminitsi matanhatu nehafu / 1 miniti chiedza | Maminetsi makumi maviri nemasere |
| Zuva rechi18 | Zorora | — | Kupora kwakasimba | — |
| Zuva rechi19 | Maminetsi makumi maviri | 26-28 spm | Manera: 1-2-3-2-1 min kusunda / 1 min kuzorora | Maminetsi makumi maviri nematanhatu |
| Zuva rechi20 | Maminetsi makumi maviri nemashanu | 24 spm | Kugadzikana, chiyero chemutengo chiri pa24 spm | Maminetsi makumi maviri nemasere |
| Zuva rechi21 | Zorora | — | Kupora zvizere | — |
Magadzirirwo emanera pazuva rechi19 anopa dambudziko rakasiyana: mwero wekurohwa uye kuwedzera kwesimba sezvo chikamu chebasa chinoreba, chobva chadzikira zvakaenzana. Magadzirirwo aya anodzidzisa kuziva kufamba-famba, hunyanzvi hunochinjirwa zvakananga kuzvikamu zvebvunzo zvemamita zviuru zviviri kana zviitiko zvekutsungirira zvine nguva.
Vhiki rechina: Kubatanidzwa uye Kuedzwa Kwekushanda
Vhiki rechina rinosanganisa hwaro hwekutsungirira kubva pavhiki yekutanga kusvika yechitatu nezvidimbu zvebvunzo zvine simba guru. Vhiki rekupedzisira rinosanganisira kuyedzwa kwenguva ye5,000-mita pazuva rechi28, zvichishanda sechiratidzo chekushanda kunoyerwa. Kuenzanisa mushure mepurogiramu nevhiki yekutanga kunoratidza kufambira mberi.
| Chikamu | Nguva Yebasa | Chiyero cheSiroko | Rudzi | Nguva Yese |
|---|---|---|---|---|
| Zuva rechi22 | Maminetsi makumi maviri nemashanu | 26-28 spm | Kusundidzira kwemaminitsi mashanu nematatu / 90 sec light | Maminetsi makumi matatu |
| Zuva rechi23 | Zorora | — | Kutambanudza zvishoma | — |
| Zuva rechi24 | Maminetsi makumi matatu | 26-28 spm | Kugadzikana kwakasimba nekutarisa simba | Maminetsi makumi matatu nematatu |
| Zuva rechi25 | Zorora | — | Kupora kwakasimba | — |
| Zuva rechi26 | Maminetsi makumi maviri | 28-30 spm | Kumhanya kwemaminiti 8 x 1 / chiedza chemaminiti 1 | Maminetsi makumi maviri nematanhatu |
| Zuva rechi27 | Maminetsi gumi nemashanu | 24 spm | Chirongwa chehunyanzvi hwechiedza chisati chasvika zuva rebvunzo | Maminetsi gumi nemasere |
| Zuva rechi28 | 5,000m | Kumhanya kwemujaho | Kuyedzwa kwenguva kwemamita zviuru zvishanu | Hazvina kukwana |
Kuyedzwa kwenguva ye5,000-meter pazuva rechi28 kunoshanda seongororo huru yepurogiramu. Vazhinji vashandisi vanoona kuvandudzwa kwemasekonzi 8-12 mu500-meter split time zvichienzaniswa nepasekonzi yavo yekutanga yevhiki. Sekureva kweKoreji yeMishonga yeMitambo yeAmerica, mapurogiramu ekukwasva akarongwa anogadzira kuvandudzwa kunoyerwa muVO₂max ye6-12 muzana mumavhiki mana.
Mhedzisiro Inotarisirwa Mushure mekupedza Chirongwa cheMazuva makumi matatu
Muchina wekukwasvamhedzisiro yechirongwa chekurovedza muviriZvinosiyana nekutanga kwehuwandu hwekurovedza muviri uye kutevedzera mitemo, asi maitiro akafanana anobuda muzvidzidzo zvakaburitswa. Kutsungirira kwemwoyo kunoyerwa nemhinduro yekurova kwemoyo isinganyanyi kukosha kunowanzovandudzika ne8-15 muzana. Kurova kwemoyo kwakazorora kunoderera nekurova ka4-8 paminiti kune vazhinji vanotora chikamu.
Macalorie anoshandiswa anoenderana nehuremu hwemuviri uye kusimba kwechikamu. Kushandisa data kubva kuKuburitswa Kwehutano muHarvard, munhu ane huremu hwemakirogiramu 155 anopisa macalorie angangoita 250-300 pamaminitsi makumi matatu ekukwasva nechikepe zvine mwero. Kupfuura 20 kurovedza muviri kwemazuva makumi matatu, huwandu hwemacalorie ekutsva hunobva pa5,000 kusvika 6,000 macalorie, zvichikonzera kurasikirwa kwemafuta ne1.5 kusvika 2 mapaundi kana zvikasanganiswa nekudya kwakachengetedzwa.
Kuvandudzwa kwekutsungirira kwetsandanyama kunoonekwa mumakumbo mana, makumbo emusana, latissimus dorsi, uye mapfupa anosimbisa mutsipa. Vatyairi vechikepe vanowanzotaura kuti vanokwanisa kuchengetedza nzira chaiyo yekurova kwetsoka kwemaminitsi makumi maviri kusvika makumi matatu anotevedzana kana chirongwa chapera, kubva pamaminitsi masere kusvika gumi nemaviri pakutanga.
| Chiyero | Nheyo Yekutanga (Vhiki 1) | Mushure mePurogiramu (Vhiki 4) | Kuvandudzwa Kwakajairika |
|---|---|---|---|
| Nguva yekupatsanurana kwemamita mazana mashanu (500m) | 2:20-2:40 maminitsi | 2:08-2:28 mamineti | 8-12 masekondi nekukurumidza |
| Nguva yekukwasva inoramba iripo | Maminitsi 8-12 | 20-30 maminitsi | +10-18 maminitsi |
| Kurova kwemoyo kwakazorora | 68-78 bpm | 60-74 bpm | 4-8 bpm yakaderera |
| Macalorie pamaminitsi makumi matatu (155 lb) | 180-220 macalorie | 250-300 macalorie | +30-40% kushanda zvakanaka |
| Simba rinobuda mustroke | 80-110 watts | 110-150 watts | +30-40 watts |
Kurongeka Kwakakodzera Kwekurohwa: Hwaro hweChirongwa Chekurovedza Muviri
Kurovedza muviri kwega kwega muchirongwa ichi kunoda kuti pave nemagadzirirwo akakodzera ekurova. Kurovera kunokamurwa kuita zvikamu zvina zvakasiyana zvinofanira kuitwa zvakatevedzana. Chikamu chekutyaira chinobatanidza 86 muzana yetsandanyama dzemapfupa kuburikidza nechikamu chemakumbo-pakati-maoko. Chikamu chekupora chinoshandura kurongeka: maoko-pakati-makumbo.
Nzvimbo yekubata:Mazondo akamira, maoko akatambanudzwa mberi, mapendekete akasununguka, musana hauna kwawakarerekera. Mubato unobatanidza makumbo akareba. Kudzvanya pakubata hakufanirwe kumanikidza zvitsitsinho kubva pachigadziko chetsoka.
Chikamu chekutyaira:Makumbo anotambanudzwa kutanga ukuwo maoko achiramba akatwasuka. Kana makumbo asvika pakureba kwe80 muzana, pakati pawo panobatana uye musana unotenderera kubva na11 o'clock kusvika na1 o'clock. Maoko anodhonza mubato kuenda kuchikamu chezasi chesternum sechiito chekupedzisira.
Nzvimbo yekupedzisa:Makumbo akatambanudzwa zvizere, mubato uri pamucheto wechipfuva, mapendekete ari kumashure kwehudyu, magokora ari pamadhigirii makumi mana nemashanu. Kupedzisa kwacho kwakagadzikana, kwete kwekumira.
Danho rekupora:Maoko anotambanudzwa mberi kutanga, oteverwa nemuviri wepamusoro uchitenderera mberi pamusoro pehudyu. Mabvi anokotama pakupedzisira, achitsvedza chigaro akananga kuvhiri rinotenderera. Kupora kunotora nguva yakareba kaviri kupfuura kutyaira nekurova zvine mwero.
Kurekodha vhidhiyo yekurohwa kubva pakona yedivi mukati mevhiki rekutanga uye zvakare muvhiki rechina kunoratidza kuvandudzika mukutevera nguva nenguva. Vashandisi vanoona matambudziko emakanika vanokurumidza kufambira mberi nekukurumidza kuburikidza nepurogiramu.
Kusarudza Muchina Wakakodzera Wekukwasva Kwemazuva makumi matatu
Chirongwa chekurovedza muviri chinoshanda nechero muchina wekukwasva unoratidza kumhanya kwekurova uye nguva. Vakwasva vanodzivisa mhepo vanopa simba rinochinja-chinja rinoenderera mberi nekushanda nesimba, zvichiita kuti vakwanise kudzidziswa kwenguva pfupi apo panodiwa shanduko dzekukurumidza dzekudzivirira. Vakwasva vanodzivisa magnetic vanopa simba risingaperi pasinei nekumhanya kwekurova, izvo zvinobatsira vanotanga kuchengetedza michina yakatsetseka panguva yechikamu chekutanga.
Pamutambo wemazuva makumi matatu, michina ine stroke rakajeka uye chigaro chakagadzikana zvakakosha. Chigaro chinofanira kubvumidza nguva refu pasina kusagadzikana, uye zvitsigiro zvetsoka zvinofanira kukwana saizi dzakasiyana dzeshangu dzisina nzvimbo dzekumanikidza.
Kudzivirira Zvikanganiso Zvinowanzoitwa Pakurovedza Mugwagwa
Zvikanganiso zvitatu zvinoonekwa nguva dzose pakati pevashandisi vanotanga itsvamuchina wekukwasvachirongwa chekurovedza muviriChekutanga, kuvimba nekudhonza maoko pane kushandisa makumbo kunoita kuti tsandanyama dzitange kuneta uye kunoderedza simba rinobuda. Makumbo anogadzira simba rinenge 60 muzana rekurova, kwete maoko.
Chechipiri, kukurumidza kupora kunopfupisa nguva inobatsira yekurohwa uye kunowedzera mutoro wemwoyo zvisina kufanira. Kupora kunofanira kutora nguva yakareba ka1.5 kusvika kaviri kupfuura kutyaira. Chiitwa chinowanzoitwa ndechekuverenga nhamba imwe-mbiri pakutyaira uye nhamba imwe-mbiri-nhatu-ina pakudzoka.
Chechitatu, kubata mubato zvakanyanya kunoita kuti ruoko runeta uye kunoita kuti kushushikana kusvike pamafudzi nemutsipa. Mubato unofanira kugara muminwe, zvigunwe zvichibata zvishoma, kwete kutenderedza danda.
Mhedziso: Kugara Uchienderana Kunopa Mhedzisiro Yekukwasva Kwechikepe
Iyi hurongwa hwekurovedza muviri hwemuchina wekukwasva hwemazuva makumi matatu hunopa nzira yakarongeka kubva pamisangano yekutanga kusvika pakuedza mashandiro. Maitiro aya anotanga nekugadzira nzira, wobva waisa kutsungirira nesimba pamwero unoenderana nenguva yekuchinja muviri. Vashandisi vanopedza misangano yese makumi maviri yekurovedza muviri yakarongwa vanogona kutarisira kuvandudzwa kunoonekwa musimba rekurohwa, kushanda zvakanaka kwemwoyo, uye macalorie anowanikwa.
Kubudirira kwechirongwa ichi kunoenderana nekutevedzera mashandiro estroke, kuronga nguva dzose, uye kushanda nesimba kwechokwadi panguva yega yega yekudzidzisa. Kutevera data kuburikidza nestroke rate, nguva yakakamurwa, uye kurova kwemoyo wekuzorora zvinopa zviratidzo zvekufambira mberi kwakanangana. Kuedzwa kwenguva kwemamita zviuru zvishanu pazuva rechi28 kunopa chiyero chakajeka chekushanda kwemitambo yekudzidziswa mune ramangwana.
Mibvunzo Inowanzo bvunzwa Nezvezvirongwa zveKurovera Muchina weKukweva
Vatangi vanogona kutanga chirongwa chekurovedza muviri chemuchina wekukwasva chemazuva makumi matatu here?
Ehe. Chirongwa ichi chakagadzirirwa vanotanga vasina ruzivo rwekukwasva. Vhiki yekutanga inovaka mashandiro ekurohwa netsoka padanho rakaderera nemaminitsi gumi chete. Kufambira mberi kwekurovedza muviri kunobvumira hurongwa hwemwoyo nemapoka emhasuru kuti agadzirire basa risati ratanga muvhiki rechipiri.
Mangani macalorie anoshandiswa pakutyaira chikepe kwemazuva makumi matatu?
Munhu ane huremu hwemapaunzi 155 anopisa macalorie angangoita 5,000 kusvika 6,000 muzvikamu makumi maviri muchirongwa chemazuva makumi matatu. Kupisa macalorie pachikamu chimwe nechimwe kunowedzera kubva pamacalorie angangoita 180-220 muvhiki rekutanga kusvika pamacalorie 250-300 muvhiki rechina sezvo nguva yekurovedza muviri uye simba zvichiwedzera.
Chii chinofanira kunge chiri damper setting pakurovedza muviri kwemuchina wekukwasva?
Kugadzika kwedamper kunofanirwa kugara pakati pe3 ne5 pachikero che1 kusvika ku10 pakurovedza muviri kwakajairika. Kugadzika kwedamper yakaderera (1-3) kunotsigira kugadzirwa kwehunyanzvi uye mwero wekurova wakakwira. Kugadzika kwakakwirira (6-10) kunowedzera kuramba asi kunokurudzira chimiro chisina kunaka. Damper inodzora kufamba kwemhepo, kwete mwero wekuramba—simba rekurova ndiro rinosarudza kuramba chaiko.
Unofanira kuzorora kangani panguva yechirongwa chemazuva makumi matatu chekukwasva?
Chirongwa ichi chinosanganisira mazuva maviri ekuzorora pasvondo, nezuva rimwe chete rekupora zvakakwana uye zuva rimwe chete rekupora zvine simba zvakaita sekufamba kana kutambanudza muviri zvishoma. Zororo rinorongwa zvine hungwaru mushure mezvidzidzo zvepamusoro-soro kuti tsandanyama dzigadzirwe uye kudzivirira kurovedza muviri zvakanyanya.
Munhu anotanga kushandisa stroke rate yakadii pamuchina wekukwasva?
Vatangi vanofanira kuramba vachirova 18-22 paminiti muvhiki yekutanga. Kurova uku kushoma nemaune kunomanikidza kutarisa pakurongeka kwakakodzera kwemafambiro emakumbo nepakati pemaoko. Kurova kunogona kuwedzera zvishoma nezvishoma kusvika pa24-30 spm pavhiki yechina sezvo nzira yacho yava otomatiki.
Kuvandudzwa kwakadini kunogona kutarisirwa mushure memazuva makumi matatu ekukwasva?
Kuvandudzwa kwakajairika kunosanganisira kukurumidza kwemasekonzi 8-12 kumhanya kwemamita 500, kudzikira kwekurova kwemoyo kwe4-8 paminiti, uye kuwedzera kwenguva refu yekukwasva kubva pamaminitsi 8-12 kusvika kumaminitsi 20-30. Kushanda zvakanaka kwemwoyo kunoyerwa nekurova kwemwoyo kunowedzera ne8-15 muzana.
Mareferensi uye Manyuko Ekunze
1. Koreji yeMishonga yeMitambo yeAmerica— Nhungamiro dzeKuronga Maekisesaizi uye Tsvagiridzo yeKukwasva
2. Kuburitswa Kwehutano muHarvard— Kupisa Macalorie eVatyairi veMakumbo neMidziyo yekurovedza muviri
3. Dare reAmerica reKurovedza Muviri— Kutevedza Zvirongwa zveKukwasva uye Tsvagiridzo yeKuronga
Nguva yekutumira: Chikumi-23-2026