Idan kawai ka ajiye ma'aunin ninkaya ɗaya a matsayin anka na tafiya, kiyaye CSS. Ba cikakke ba ne kuma ba cikakken gwajin gwaji ba ne, amma yana da amfani, mai maimaitawa, kuma yana da amfani kai tsaye. Wannan haɗin shine dalilin da ya sa CSS ya kasance ƙashin bayan horar da ruwa da bayanai.
Ga yawancin masu ninkaya, Gudun iyo Mahimmanci ita ce gada tsakanin danyen gwaje-gwajen lokaci da yanke shawarar horo na yau da kullun. Yana taimakawa amsa muhimman tambayoyi guda biyar:
- Yaya saurin ya kamata a haƙiƙanin saitin ƙofa ya kasance?
- Menene kewayon taki a cikin kowane yankin iyo?
- Ta yaya zan sake maimaita 100s, 200s, da 400s?
- Ta yaya zan ƙididdige yawan damuwa na ninkaya da sTSS?
- Shin motsa jiki na na motsa jiki na motsa jiki yana tafiya daidai?
Abin da CSS ke Aunawa
CSS kididdigewa ne mai amfani na saurin ninkaya na aerobic, yawanci ana samuwa daga gwajin lokaci na 400m da 200m. A cikin yaren horarwa, galibi ana kula da shi azaman matakin bakin kofa don tsararrun horon tafkin: da sauri isa ga al'amura, sarrafa isa don maimaitawa, da kwanciyar hankali don gina yankuna a kusa.
| Al'amari | Amsa Aiki |
|---|---|
| Me CSS ya auna | Matsakaicin iyakar filin ku don dorewar aikin motsa jiki |
| Mafi amfani | Saita yankunan horo, saitin kofa, maƙasudin taki, da nauyin horo |
| Kuskuren gama gari | Maganin gwaji mara kyau ɗaya azaman gaskiya ta dindindin, ko amfani da CSS ba tare da la'akari da tsayin tafkin, hutawa, da ingancin taki ba |
| Ma'auni masu alaƙa | Yankunan horo, sTSS, CTL/ATL/TSB, kuma SWOLF / inganci |
🎯 Samfurin Hankali Mai Amfani
Yi tunanin CSS a matsayin ku aiki taki benchmark, ba lambar sihiri ba. Maganar taki ce ta sa sauran ma'aunin ninkaya su zama daidai.
Me yasa CSS ke da mahimmanci
CSS yana da mahimmanci saboda yana haɗa ilimin lissafi zuwa kisa. Yawancin masu iyo sun san sun yi "hard set" ko "zaman lokaci" amma ba za su iya cewa ko tafiyar ta yi daidai ba. CSS yana gyara wannan matsalar ta hanyar ba ku ma'auni za ku iya amfani da zama bayan zama.
🏊 Yankunan horo
CSS yana ba ku anka mai tsabta don yankunan ninkaya, don haka sauƙi aiki ya kasance mai sauƙi kuma aikin ƙofa yana tsayawa da niyya.
📊 Horon Load
Ba tare da CSS mai amfani ba, sTSS kuma awo sarrafa ayyuka rasa ma'anarsu.
⏱️ Maimaituwar Taki
CSS yana taimaka muku takin 100s, 200s, da 400s tare da ƙarin daidaito maimakon dogaro da ji kawai.
📈 Binciken Ci gaba
Lokacin da CSS ya inganta, saurin ƙofar ku yana tafiya da sauri. Wannan alama ce mai ƙarfi cewa yanayin motsa jiki na motsa jiki yana inganta kuma.
Abin da CSS ke da kyau ga, da kuma abin da ba haka ba
CSS yana da kyau ga: saitin bakin kofa, ingancin aikin motsa jiki, saitin yanki, da takamaiman kaya na iyo.
CSS bai isa ba: sprint profiling, bugun jini ganewar asali cuta, bude-water tseren kisa a cikin m yanayi, ko fassara yadda ya dace da kansa.
Yi amfani da CSS don
- Rubuce-rubucen bakin kofa
- Maimaita 100/200/400 taki
- Keɓaɓɓen tsarin yanki
- sTSS kuma sarrafa kaya
- Bibiyar ci gaban aerobic a duk tsawon lokaci
Karka Yi Amfani da CSS Shi kaɗai Don
- Kwatanta tsayin tafkin daban-daban kamar dai sun kasance iri ɗaya
- Kwatanta masu ninkaya da bayanan fasaha daban-daban
- Yin hukunci ingancin bugun jini ba tare da bugun jini makanikai
- Yin hukunci yadda ya dace ba tare da mahallin kewaye ba SWOLF
- Tsammanin saurin buɗe ruwa zai yi daidai da takun CSS
Yadda ake Gwaji CSS a cikin Matakai 4 masu Aiki
📋 Standard Protocol
- Dumi yadda ya kamata
Yi ninkaya 300-800m cikin sauƙi, haɗa da rawar jiki, da ƙara ƴan ƙoƙarce-ƙoƙarce sarrafa sarrafawa kafin gwaji.
- Yi iyo gwajin lokaci na 400m
Yi amfani da fara turawa, ba nutsewa ba. Manufar ita ce 400m mai dorewa mafi sauri, ba 100 na farko mara hankali ba.
- Murmurewa cikakke
Ɗauki minti 5-10 sauki ko cikakken hutu. Cikakkun farfadowa yana daya daga cikin hanyoyin da ya fi sauri don lalata sakamakon.
- Yi gwajin lokaci na 200m
Yi amfani da fara turawa kuma yi rikodin lokacin daidai. Tafin ku na mita 200 ya kamata ya zama ma'ana cikin sauri fiye da takin ku na mita 400.
⚠️ Kurakurai Na Gwaji Da Akafi Sani
Tsawon mita 400 mara kyau
Matsala: Kina fita da kyar, sannan kina da kyau.
Sakamako: Tsawon mita 400 yana tsayawa yana nuna ingancin tafiya mai dorewa.
Gyara: Nufin ko da ko kaɗan mara kyau.
Rashin isasshen farfadowa
Matsala: Gajiya ta sa gudun mita 200 ya yi jinkiri.
Sakamako: CSS ya zama gurɓatacce kuma yankunan horonku sun zame.
Gyara: Jira har sai an sarrafa numfashi kuma farfadowa yana jin cikakke.
Yanayin gauraye
Matsala: Tsawon tafkin daban-daban, manyan canje-canjen turawa, ko ja da kayan taimako suna canza yanayin gwaji.
Sakamako: Kuna kwatanta lambobi waɗanda ba su dace da gaske ba.
Gyara: Ka kiyaye yanayi daidai gwargwado daga gwaji zuwa gwaji.
🔄 Yawan Gwaji
Sake gwada CSS kowane 6-8 makonni, ko bayan toshe mai ma'ana da aka mayar da hankali kan kofa, juriya, ko ƙarfafa fasaha. Batun ba gwaji akai-akai ba ne. Batun yana amfani da maƙasudi ɗaya akai akai don ganin canji.
Tsarin Lissafi na CSS
Formula
Inda:
- D₁ = 200m
- D₂ = 400m
- T₁ = Lokaci na 200m (a cikin dakika)
- T₂ = Lokaci na 400m (a cikin dakika)
Sauƙaƙe don Tafiya ta 100m
Misalin Aiki
Sakamakon Gwaji
- 400m lokaci: 6:08 (368 seconds)
- 200m lokaci: 2:30 (150 seconds)
Mataki 1: Yi lissafin taki CSS
CSS Pace/100m = 218/2
CSS Pace/100m = 109 seconds = 1:49 a cikin 100m
Mataki 2: Canza zuwa sauri idan an buƙata
CSS = 0.917 m/s
Misalin Aiki: Yadda Ake Amfani da Wannan Sakamakon
Idan CSS ɗin ku ne 1:49/100m, Maimaicin bakin kofa ya kamata ya taru kusa da wannan taki, naku yankin tebur ya kamata a gina daga gare ta, kuma ku sTSS lissafin ya kamata a yi amfani da shi azaman maƙasudin saurin ƙima.
Kalkuleta na CSS kyauta
Ƙirƙiri Mahimman Gudun Swim ɗinku da keɓaɓɓun wuraren horo nan take
Yankunan horo bisa CSS
Muhimmi: Ana auna saurin iyo kamar lokaci kowane nisa. Ma'ana a mafi girma kashi = sannu a hankali,lokacin a ƙananan kashi = saurin gudu. Wannan ya saba wa yawancin ginshiƙi gudu da ƙarfin keke.
| Yanki | Suna | % na CSS Pace | Misali na CSS 1:40/100m | RPE | Babban Manufar |
|---|---|---|---|---|---|
| 1 | Farfadowa | >108% | >1:48/100m | 2-3/10 | Sauƙaƙan farfadowa, sake saitin fasaha, dumama, sanyi |
| 2 | Aerobic Base | 104-108% | 1:44-1:48/100m | 4-5/10 | Goyon bayan motsa jiki, maimaitawa, sarrafa ƙara |
| 3 | Tempo | 99-103% | 1:39-1:43/100m | 6-7/10 | Sarrafa ingancin aiki kusa da buƙatun tseren tsere |
| 4 | Ƙaddamarwa (CSS) | 96-100% | 1:36-1:40/100m | 7-8/10 | Ci gaban bakin kofa da dorewa |
| 5 | VO2 / Anaerobic | <96% | <1:36/100m | 9-10/10 | Babban-ƙarshen gudun, damuwa VO2, haƙurin lactate |
🎯 Amfanin Yanki Mai Aiki
- Yanki 2: inda mafi yawan masu ninkaya ke gina girma mai ɗorewa
- Yanki 3: da amfani ga ingancin sarrafawa da aikin canji
- Yanki 4: inda CSS ke zama mai amfani kai tsaye don saitin ƙofa
- Yanki 5: inda CSS ya daina kasancewa gabaɗayan labarin kuma halayen gudu / iko sun fi mahimmanci
Yadda ake Amfani da CSS a cikin Koyarwa ta Gaskiya
1️⃣ Matsakaicin Taki
Yi amfani da CSS don dakatar da zato. Saita kamar 8x100, 5x200, ko 3x400 suna da ma'ana yayin da kuka san maƙasudin taki kuma kuna iya riƙe shi da tsabta.
2️⃣ Haɗa Taki zuwa sTSS
CSS yana ba da ma'ana ga ku sTSS. Matsaloli masu wuya da sauƙin zama suna daina haɗawa cikin aikin rashin fahimta iri ɗaya.
3️⃣ Bibiyar Cigaba Mai Kyau
Idan CSS ya yi sauri yayin da zaman ku ya kasance ana sarrafa shi, mai yuwuwar dacewar wasan ku na iya ingantawa.
4️⃣ Gina Ingantattun Halayen Tafiya
CSS yana koya muku yin iyo maimaita aiki tare da sarrafawa maimakon juya kowane saiti mai ƙarfi zuwa rugujewar tafiya.
Samfuran Ra'ayoyin Zama Mai-daidaitacce CSS
- Ƙaddamar da iyaka: 8x100 a CSS taki tare da ɗan gajeren hutu
- Dorewa taki: 5x200 a kusa da taki CSS tare da daidaiton rarrabuwa
- Taimakon Aerobic: 3x400 dan kadan a hankali fiye da saurin CSS tare da ƙididdigar bugun jini mai sarrafawa
- Technique + pacing: madadin 100m a ƙoƙarin CSS tare da sake saitin fasaha mai sauƙi na 50m
Waɗannan misalai ne, ba takardun magani na duniya ba. Ma'anar ita ce CSS tana ba ku ingantaccen yaren motsa jiki.
CSS, SWOLF, da Inganci
CSS ya gaya muku yadda sauri za ku iya yin iyo a bakin kofa. SWOLF da ma'aunin inganci gaya muku wani abu na daban: yadda tattalin arziki kuke tafiya cikin ruwa. Suna gamawa da juna, amma ba sa canzawa.
Kada Ku Kwatanta SWOLF Makaho
Ƙananan SWOLF ba koyaushe yana "mafi kyau" a tsakanin masu iyo, zaman, bugun jini, ko saitin tafkin. Amfani ma'aunin inganci a matsayin mahallin tare da CSS, ingancin bugun jini, da maimaitawa, ba azaman kayan aiki mai tsayin daka ba.
Mahimman ƙimar CSS ta Mataki
🥇 Elite Distance Swisters
Masu ninkaya na ƙasa da ƙasa tare da ƙarar horo mai ƙarfi, fasaha mai ƙarfi, da tsararren aikin shekaru.
🏊 Rukunin Shekarun Gasa
Ƙungiya mai gasa, koleji, da ƙwararrun masu ninkaya waɗanda ke yin horo akai-akai kuma suna tsere akai-akai.
🏃 Wasannin Triathletes da Fitness Swimmers
Masu ninkaya tare da horarwa na yau da kullun, fasaha mai amfani, da isasshen ƙara don fa'ida daga tsarin tushen taki.
🌊 Haɓaka Masu iyo
Masu ninkaya har yanzu suna gina fasaha, ƙarfin gwiwa, da dorewar iska. CSS har yanzu na iya taimakawa, amma fasaha ta kasance mai yanke hukunci.
Tabbatar da Kimiyya
Wakayoshi et al. da kuma Babban Harka na CSS
CSS ya zama mai amfani da yawa saboda yana ba masu horarwa da masu ninkaya alamar filin wasa wanda ke bin sawu da kyau tare da alamun wasan kwaikwayo masu alaƙa da ƙima ba tare da buƙatar maimaita gwajin lactate ba.
- Aiki: maimaitawa daga gwaji mai sauƙi
- Mai amfani: kusa isa ga ƙofa-dace taki don shirye-shirye
- Mai iya aiki: mai sauƙin gwadawa da sabuntawa a duk tsawon kakar wasa
- An haɗa: yana da amfani kai tsaye don yankunan horo, taki, da bin diddigin kaya
Takardun tushe:
- Wakayoshi K, et al. (1992). "Ƙaddara da ingancin saurin gudu a matsayin ma'auni na wasan ninkaya a cikin gasa mai yin iyo."
- Wakayoshi K, et al. (1992). "Hanya mai sauƙi don ƙayyade saurin gudu a matsayin iyakar gajiyar yin iyo a cikin gasa mai gasa."
- Wakayoshi K, et al. (1993). "Shin tsananin saurin ninkaya yana wakiltar ƙarfin motsa jiki a mafi girman yanayin lactate?"
Tambayoyin da ake yawan yi
Sau nawa zan sake gwada CSS?
Kowane mako 6-8 yana da kyau tsoho. Sake gwadawa da wuri kawai idan horo ya canza da yawa ko kuma yankunan ku na yanzu sun ji ba daidai ba.
Shin CSS iri ɗaya ne da matakin lactate?
Ba daidai ba. CSS kiyasin filin da aka yi amfani da shi azaman maƙasudin maƙasudin tafiya mai amfani. Yana da amfani saboda ana iya maimaita shi kuma ana iya aiwatar da shi, ba saboda ya maye gurbin gwajin lab daidai ba.
Zan iya amfani da CSS don buɗaɗɗen ruwa?
Yi amfani da shi azaman bayanin farawa, ba garanti na zahiri ba. Gani, tsarawa, sara, rigar rigar, da kewayawa duk suna canza yadda taki ke gudana a buɗaɗɗen ruwa.
Masu farawa za su iya amfani da CSS?
Ee, amma sakamakon yana samun ƙarin amfani yayin da fasaha da motsa jiki ke inganta. Sabbin masu ninkaya sau da yawa suna buƙatar bugun jini da daidaiton taki kafin CSS ya zama karko sosai.
Shin zan kwatanta CSS dina kai tsaye da na wani?
Kawai a hankali. Tsawon tafki, turawa, ja, fasaha ta motsa jiki, da ingancin fasaha duk suna shafar sakamakon. CSS shine mafi ƙarfi azaman ma'auni na sirri akan lokaci.
Yi amfani da CSS azaman Cibiyar Ma'aunin Ma'aunin iyo
Idan CSS ita ce anka ta motsa jiki, shafuka masu zuwa don amfani su ne:
- Yankunan horo don fassara CSS zuwa niyyar zama
- sTSS kalkuleta don ƙididdige damuwa
- nauyin horo don saka idanu dacewa, gajiya, da tsari
- Inganci da SWOLF don ƙara fasaha mahallin