Masewera mdziko lamakono kwa anthu ambiri amatenga gawo lalikulu m'moyo, kwa ena amangokhala ngati zosangalatsa, kwa ena ndi ntchito komanso tanthauzo la moyo. Ambiri akumana ndi lingaliro la cadence, koma si aliyense amene amadziwa kuti ndi chiyani. Momwe amawerengedwera komanso kuti ndi ya chiyani.
Kodi cadence ndi chiyani?
Zochita zilizonse zomwe zimachitika pafupipafupi zimatchedwa cadence. Kwa oyendetsa njinga, uku ndi kuchuluka kwa kupalasa kwa othamanga, ndipo poyendetsa, kuchuluka kwa kulumikizana pakati pa miyendo ndi nthaka mukamathamanga mumasekondi 60.
Ichi ndi chimodzi mwazizindikiro zofunikira kwambiri zothamanga, ndibwino chifukwa zitha kuyang'aniridwa. Pothamanga, cadence imagwira gawo lofunikira kwambiri, makamaka kwa othamanga. Zimatengera momwe mtunda udzakwiriridwe komanso momwe kuthamanga kungakhudzire kuthamanga kwa othamanga.
Nchifukwa chiyani kuli kofunika?
Kuchuluka kwa masitepe kumakhudza mwachindunji njirayi komanso kuthamanga kwake, mwendo umakhudza kwambiri nthaka, kuthamanga kwake kudzakhala kofulumira. High cadence imachepetsa mwayi wovulala kwa wothamanga.
Kuchuluka kwa cadence kumachepetsa kupsinjika kwa mtima ndi malo. Pali kuwonjezeka kwa kuthamanga, mothandizidwa ndi kulumikizana kwapafupipafupi ndi nthaka, wothamangayo amagwiritsa ntchito mphamvu zochepa.
Kodi chimayesedwa motani?
Musanayambe kugwira ntchito yokonzanso cadence (mungoli), muyenera kudziwa kuchuluka kwake. Nyimbo zimayesedwa ndi kuchuluka kwa masitepe kapena masitepe omwe mumatenga mukamathamanga. Mtengo wa kuchuluka kwa masitepe amawerengedwa ndi olumikizana nawo mphindi imodzi yamiyendo iwiri ndi nthaka, ndipo masitepe amawonetsedwa ndi kuchuluka kwa phazi limodzi.
Mutha kuyesa kuthamanga kwa theka la miniti, kuwerengera kuchuluka kwa masitepe ndikuchulukitsa zotsatirazo ndi theka. Kuti muwerenge pafupifupi, njirayi iyenera kubwerezedwa kangapo.
Chifukwa chake, zotsatira zakukhudza mwendo umodzi ndi nthaka mu mphindi zidzawerengedwa; kuti mupeze kuchuluka kwakukhudza miyendo iwiri, muyenera kuwirikiza kawiri zotsatira zowerengedwa mu miniti. Njira yowerengera iyi imawerengedwa kuti ndi yolondola, koma yosavuta.
Mutha kugwiritsa ntchito zida zamakono, atha kukhala mawotchi kapena masensa a nsapato, zomwe zimafalitsa zidziwitso zonse zomwe zidalandiridwa ku chidacho. Ena othamanga amagwiritsa ntchito mapulogalamu apadera a mafoni (metronome), omwe alipo ambiri.
Mulingo woyenera cadence
Ochita masewera ambiri amathamanga masitepe 180 pamphindi kapena masitepe 90. Ndalamayi imawerengedwa kuti ndiyabwino, koma zizindikilo zina zimakhudzanso zotsatira zake. Munthu wamtali wokhala ndi cadence yocheperako amatha kuchita bwino komanso kuthamanga mwachangu kuposa wothamanga wamfupi wokhala ndi cadence yayikulu.
Cadence imagawidwa m'magulu awiri kutengera kuchuluka kwa masitepe:
- amateur (ochepera 180);
- akatswiri (180 ndi zina).
Kwa akatswiri omwe akufuna kutenga malo oyamba mu mpikisano, mayendedwe a 190-220 masekondi 60 amakhazikitsidwa. Amateurs, mbali inayi, amakhala ndi 180, koma nthawi zambiri cadence yawo imakhala pakati pa 160 ndi 170.
Kuyenda bwino komwe mukuyenda kumadalira kuthamanga kwanu. Kuthamanga kwakathamanga ndikotsika, ndiye kuti nthawi yomwe kuwala kumayenda mtunda wautali kumatha kusiyanasiyana ndi masitepe 20 kapena kupitilira apo. Ndikuthamanga kwambiri, kuthamanga kwamiyeso sikuyenera kukhala kotsika kuposa 180, ngati chizindikirocho sichikuwonetsa mulingo woyenera, ndiye kuti ndikofunikira kuphunzitsa pafupipafupi ndikukweza magwiridwe antchito.
Makulidwe abwino kwambiri amawerengedwa motere:
- ndikofunikira kuti muzitha kutentha ndi kuphunzitsa, kutentha kofulumira;
- thamanga kwa theka la mphindi ndikuwerengera masitepe;
- zotsatira zomwe zapezeka ziyenera kuwirikiza;
- chulukitsani nambala yomaliza ndi 5%.
Chiwerengerochi chimawerengedwa kuti ndi njira yabwino kwambiri yothamanga kuti wothamangayo akwaniritse. Njira zomwezo ziyenera kuchitidwa pamitundu yosiyanasiyana yothamanga komanso kutalika. Izi zitsimikizira mulingo woyenera, wothamangayo akuyenera kuyesetsa, ndipo mtsogolo azitsatira.
Kuthamanga kuyendetsa kayendedwe
Nyimbo yomwe imathamanga imakhudza kugunda kwa mtima; poyamba, ndi chizolowezi chambiri, kugunda kwa mtima kumatha kukwera kwambiri. Kuchuluka kwa kupindika kwa minofu ya mtima kumawonjezeka ndikukula kwakanthawi. Kukwera kwa cadence, kumalimbikitsanso kugunda kwamtima.
Katswiri aliyense wampikisano kapena woyeserera ayenera kudziwa kugunda kwa mtima wake pomwe akuthamanga. Chiwerengero chachikulu ndi kumenyedwa kwa 120-130 pamphindi. Ngati chizindikirocho chafika 150-160 ndipo wothamangayo akumva bwino, ndiye kuti siwo malire ake.
Kodi mungayang'anire bwanji kuthamanga kwanu?
Mutha kutsatira kayendedwe ka kuthamanga kwanu pogwiritsa ntchito nyimbo zomwe zimayikidwa ku cadence inayake. Nyimbo iliyonse ili ndi nyengo yake, yomwe imayesedwa ndi kumenya pamphindi (BPM).
Pothamanga, ntchito ngakhale mothamanga kwambiri ndiyabwino. Nyimbo zomwe zasankhidwa kuti zizithamange ziyenera kufanana ndi momwe othamangitsayo alili ndendende. Izi ndizofunikira kuti wothamangayo asasochere ndi mayendedwe omwe apatsidwa ndikutopa pang'ono momwe angathere.
Pakadali pano, pali mapulogalamu osiyanasiyana omwe amatsimikizira BPM ya nyimbo. Ngati wothamanga amatsatira cadence inayake, mwachitsanzo 170, ndiye kuti nyimboyo iyeneranso kukhala ndi 170 BPM. Mukamagwira ntchito yowonjezera cadence, nyimbo ziyenera kusankhidwa 2 BPM kuposa nyimbo, nyimbo zomwe zingakwere. Ngati nthawi ikufunika poyenda, ndiye kuti nyimbozo zimayenera kusinthana mwachangu komanso pang'onopang'ono.
Nyimbo za nyimbo zitha kusankhidwa pawokha kapena kugwiritsa ntchito mapulogalamu apadera (nyimbo). Pulogalamuyi imasankha modziyimira payokha molingana ndi BPM. Mapulogalamu ena amatha kusintha nyimbozo kuti zizithamanga ngati othamanga. Nyimbo zimasankhidwa popita ndi chizindikiritso chabwino cha intaneti. Izi sizikhala ndi tanthauzo lililonse pakuphunzitsidwa ndi chandamale.
Muthanso kugwiritsa ntchito metronome kuwongolera mayendedwe anu othamanga. Ndi pulogalamu yaulere ya foni yam'manja, mutha kusintha nambala ya cadence ndikufanizira ndi metronome. Mutha kugula metronome yapadera yoyezera cadence; chida chotere chimamangiriridwa ku lamba la wothamanga.
Momwe mungakulitsire?
Kuti mukwaniritse zolinga zomwe mukufuna kuwonjezera pakukwera, ndikofunikira kuchita maphunziro, kuchita masewera olimbitsa thupi omwe amapangidwira izi, kupanga mafupa. Ndibwino kuti muthamangire pomwe mukukweza mchiuno mwanu ndikufulumizitsa kutsika.
- Pazochita zoyambirira, muyenera kuyimirira khoma ndikuyandikira pamalo amodzi ndi cadence yokwanira kwa mphindi. Kuti achulukitse mayimbidwe, wina angaganize kuti kumaliza kuli pafupi ndipo wothamanga ayenera kubwera choyamba.
- Kuti mufulumizitse kutsika, muyenera kupeza malo otsetsereka ndikutsika kangapo mwachangu. Pazotsatira zabwino kwambiri, kuthamanga kwambiri kuyenera kuchitidwa kumapeto kwa kutsetsereka.
- Mutha kugwiritsa ntchito masitepe mwachangu komanso mwachidule ngati masewera olimbitsa thupi. Pafupifupi mita 10-15, muyenera kuyesa njira zochepa kwambiri. Zochitikazo zimabwerezedwa kasanu.
- Ndikofunikira kupanga mayendedwe achidule (mphindi 30, 1 ndi 2 min.), Kuwerengera kuchuluka kwa njira zomwe zatengedwa. Kuthamanga ndikofunikira pakati pa kuthamanga.
Chifukwa cha masewera olimbitsa thupiwa, wothamangayo azitha kuthamanga komanso kuchita khama pang'ono.
Ndikofunika kuonjezera kayendedwe kake pang'onopang'ono, pafupifupi 3-5% ya nyimbo yomwe ilipo. Wothamanga akawonjezera magwiridwe ake mu cadence, zotsatira zake ziyenera kuphatikizidwa mkati mwa masabata 1-2, ndipokhapo pomwe titha kuyeserera chisonyezo chotsatira.
Ma Workout onse ayenera kuphatikizidwa kuti azolowere miyendo mwachangu.
Oyamba kumene kuthamanga sayenera kulemetsa matupi awo, izi zitha kubweretsa zovuta. Cadence imakula pang'onopang'ono, kuti muwerenge kuchuluka kwa masitepe, zida zosiyanasiyana komanso kuwerengera kumagwiritsidwa ntchito. Mukamathamanga, mutha kusintha nthawi yakanthawi kogwiritsa ntchito nyimbo kapena manja. Manja atakhota mopendekeka, cadence imakula.
Masiku ano, simukuyenera kuwerengera masitepe nthawi zonse, mutha kutsitsa pulogalamuyo pafoni yanu ndikuigwiritsa ntchito kuti mumvetse bwino. Mutha kugula chida chomwe chidzawonetse mtundu wa masewera omwe othamanga ali nawo, ndipo mothandizidwa ndi mapulogalamu anyimbo, ndizotheka kuwonjezera magwiridwe antchito pomvera nyimbo zosangalatsa momwe mungakondere.
Tiyenera kukumbukira kuti anthu onse ali ndi thupi losiyana ndipo zimachitika, chifukwa cadence 190 imadziwika kuti ndiyabwino ndipo palibe kuwonongeka kwa thanzi. Kwa ena, zovuta zimayamba kale pa 150.