Ingancin Iyo: SWOLF
Ma'aunin Tattalin Arziki na Bugun Ku - Ƙasawa Yana Da Kyau
Menene SWOLF?
SWOLF (Swim + Golf) ma'auni ne mai haɗawa mai inganci wanda ke haɗa ƙidayar bugun da lokaci a cikin lamba guda ɗaya. Kamar golf, manufar shine rage makin ku.
Dabara
Misali: Idan kun yi iyo na 25m a cikin daƙiƙa 20 tare da bugun 15:
SWOLF Mai Ƙa'ida Don Kwatancin Pool
Don kwatanta maki a kan tsayin wuraren iyo daban-daban:
Ma'auni Na SWOLF
Freestyle - Pool 25m
Matakin ƙasa/duniya, inganci na musamman
Varsity na makaranta, kwaleji, masters na gasa
Horo na yau da kullun, dabara mai ƙarfi
Haɓaka dabara da yanayin jiki
Sauran Bugawa - Pool 25m
Backstroke
Yawanci maki 5-10 mafi girma fiye da freestyle
Breaststroke
Bambancin fadi saboda dabarar glide
Butterfly
Yana kama da freestyle ga masu iyo masu ƙwarewa
⚠️ Bambancin Mutum-mutum
SWOLF yana samun tasiri daga tsawo da tsawon hannu. Masu iyo masu tsawo suna ɗaukar ƙananan bugawa a zahiri. Yi amfani da SWOLF don bin diddigin ci gaban ku maimakon kwatancewa da wasu.
Fassara Sigogin SWOLF
📉 Rage SWOLF = Inganta Inganci
Dabarar ku tana yin kyau, ko kuna zama mafi tattalin arziki a wani saurin da aka bayar. Wannan shine manufa akan makonni da watanni na horo.
📈 Karuwar SWOLF = Raguwar Inganci
Gajiya tana shiga, dabara tana karuwata, ko kuna yin iyo da sauri fiye da yadda ingancin ku ke yarda.
📊 Haɗuwa Daban-daban A SWOLF Iri Ɗaya
SWOLF na 45 zai iya samuwa daga haɗuwa da yawa na bugun/lokaci:
- Daƙiƙa 20 + bugawa 25 = Mitar yawa, bugawa mafi guntu
- Daƙiƙa 25 + bugawa 20 = Mitar ƙasa, bugawa mafi tsawo
Koyaushe yi nazarin abubuwan da suka shafi (ƙidayar bugun DA lokaci) don fahimtar dabarun iyo ku.
🎯 Aikace-aikacen Horon SWOLF
- Taron Dabara: Nema don rage SWOLF ta hanyar ingantacciyar kama, madaidaitawa, da matsayin jiki
- Lura Da Gajiya: Tashin SWOLF yana nuna karuwata dabara—lokacin hutu
- Ma'aunin Saurin-Inganci: Nemo mafi girman saurin da za ku iya riƙewa ba tare da SWOLF yana tasowa ba
- Ingancin Motsa Jiki: Bin diddigin SWOLF kafin/bayan saiti na motsa jiki don auna canja-wurin dabara
Mafi Kyawun Ayyuka Na Aunawa
📏 Ƙidayar Bugun
- Ƙidaya kowane shigar da hannu (hannun biyu tare)
- Fara ƙidayawa daga bugun na farko bayan turawa
- Ƙidaya har zuwa taɓawar bango
- Riƙe tare da daidaitar nisantar turawa (~5m daga tutoci)
⏱️ Lokaci
- Auna daga bugun na farko zuwa taɓawar bango
- Yi amfani da daidaitaccen ƙarfin turawa akan laps
- Fasaha (Garmin, Apple Watch, FORM) tana ƙididdigewa kai tsaye
- Lokacin hannu: Yi amfani da agogon sauri ko stopwatch
🔄 Daidaito
- Auna SWOLF a saurin kama-kama don kwatancewa
- Bin diddigin lokacin saiti na babba, ba dumama/sanyi ba
- Lura da irin bugun (freestyle, baya, da dai sauransu)
- Kwatanta irin tsayin pool (25m da 25m, ba 25m da 50m ba)
Iyakokin SWOLF
🚫 Ba Za Ku Iya Kwatancewa Tsakanin 'Yan Wasa Ba
Tsawo, tsawon hannu, da sassauci suna haifar da bambance-bambancen ƙidayar bugun na halitta. Mai iyo 6'2" zai sami SWOLF mafi ƙasa fiye da mai iyo 5'6" a mataki ɗaya na lafiya.
Bayani: Yi amfani da SWOLF don bin diddigin ci gaban ku kawai.
🚫 Ma'aunin Haɗe Yana Ɓoye Bayanai
SWOLF yana haɗa masu canji biyu. Za ku iya inganta ɗaya yayin da kuke mummunar ɗayan kuma har yanzu kuna da makin iri ɗaya.
Bayani: Koyaushe ku bincika ƙidayar bugun DA lokaci daban.
🚫 Ba Daidaitaccen Saurin Ba
SWOLF yana ƙaruwa a zahiri yayin da kuke yin iyo da sauri (bugawa da yawa, ƙarancin lokaci, amma jimlar mafi girma). Wannan ba rashin inganci ba ne—wannan kimiyya ce.
Bayani: Bin diddigin SWOLF a takamaiman sauri na manufa (misali, "SWOLF a saurin CSS" da "SWOLF a saurin sauƙi").
🔬 Kimiyya A Bayan Tattalin Arziki Na Iyo
Bincike ta Costill et al. (1985) ya kafa cewa tattalin arziki na iyo (kudin kuzari kowace nisa) ya fi muhimmanci fiye da VO₂max ga ayyukan tsakiyar nisa.
SWOLF yana aiki a matsayin proxy don tattalin arziki—SWOLF mafi ƙasa yawanci yana daidaitawa da ƙarancin kashe makamashi a wani saurin da aka bayar, yana ba ku damar yin iyo da sauri ko tsawo tare da ƙoƙari iri ɗaya.
Motsin Jikin Horon SWOLF
🎯 Saiti Na Rage SWOLF
8 × 50m (daƙiƙa 30 hutu)
- 50 #1-2: Yi iyo a saurin da ya dace, rubuta SWOLF na tushe
- 50 #3-4: Rage ƙidayar bugun ta 2, riƙe lokaci iri ɗaya → Mayar da hankali kan tsawo kowace bugun
- 50 #5-6: Ƙara mitar bugun kaɗan, riƙe ƙidayar bugun iri ɗaya → Mayar da hankali kan juyawa
- 50 #7-8: Nemo mafi kyawun daidaituwa—neman mafi ƙarancin SWOLF
Manufa: Gano haɗin ƙidayar bugun/mitar ku mafi inganci.
⚡ Gwajin Kwanciyar Hankali Na SWOLF
10 × 100m @ Saurin CSS (daƙiƙa 20 hutu)
Rubuta SWOLF ga kowane 100m. Nazari:
- Wane 100m ne ya sami mafi ƙarancin SWOLF? (Kun kasance mafi inganci)
- Ina SWOLF ya tashi? (Karuwata dabara ko gajiya)
- Nawa ne SWOLF ya motsawa daga na farko zuwa na ƙarshe na 100m?
Manufa: Riƙe SWOLF ±2 maki akan duk reps. Daidaito yana nuna dabara mai ƙarfi a ƙarƙashin gajiya.
Tambayoyin da Ake Yawan Yi
Menene SWOLF?
SWOLF (Swim + Golf) ma'auni ne na haɗin gwiwar inganci wanda ke ƙara ƙididdigan bugun ku zuwa lokacin ku don tsawon. Kamar a wasan golf, manufar ita ce rage maki ku. Misali, daƙiƙa 20 + bugawa 15 = SWOLF 35.
Ta yaya zan ƙididdige SWOLF na?
Ƙidaya kowane bugun (kowane shigar da hannu) don tsawon kuma ƙara lokacin ku a cikin daƙiƙa. SWOLF = Lokaci (daƙiƙa) + Ƙididdigan Bugawa. Wasu agogon suna ƙididdige wannan ta atomatik.
Menene kyakkyawan maki na SWOLF?
Don 25m freestyle: Masu iyo na elite suna samun maki 30-35, masu iyo masu gasa 35-45, masu iyo na motsa jiki 45-60, masu farawa 60+. Tsawon ku da tsawon hannu suna shafar ƙididdigan bugawa, don haka mai da hankali kan inganta maki naku da lokaci maimakon kwatanta da wasu.
Zan iya kwatanta SWOLF na da sauran masu iyo?
A'a. SWOLF yana da keɓancewa sosai saboda masu iyo masu tsawo suna ɗaukar ƙarancin bugawa a zahiri. Yi amfani da SWOLF don bin ci gaban ku, ba don kwatanta da wasu ba. Mai iyo mai tsawo mai fasaha mara kyau zai iya samun SWOLF iri ɗaya da mai iyo mai guntu mai fasaha mai kyau.
Ya kamata SWOLF ya haura ko ya ragu yayin da nake iyo da sauri?
SWOLF yana ƙaruwa kaɗan a zahiri yayin da kuke iyo da sauri saboda kimiyya - kuna buƙatar ƙarin bugawa a kowace daƙiƙa. Mai da hankali kan SWOLF a takamaiman saurin da suka dace. Bi 'SWOLF a saurin sauƙi' da 'SWOLF a saurin kofa' daban.
Me yasa SWOLF na yana ƙara muni yayin saitin?
Ƙaruwar SWOLF yayin saitin yana nuna gajiya da ke haifar da rushewar fasaha. Wannan al'ada ne kuma yana nuna inda fasahar ku ke rushewa a ƙarƙashin matsi. Yi amfani da wannan bayani don gano raunin fasaha don aiki a kai.
Zan iya amfani da SWOLF don backstroke, breaststroke, ko butterfly?
Eh, amma ma'aunin keɓantaccen bugun sun bambanta. Backstroke yawanci yana da maki 5-10 sama da freestyle. Breaststroke yana da kewayon fadi saboda fasahar zamewa. Butterfly yana kama da freestyle ga masu iyo masu ƙwarewa. Bi kowane bugun daban.
Ta yaya zan inganta SWOLF na?
Mai da hankali kan fasaha: bugawa masu tsawo (mafi kyawun kama da ja-ta), ingantaccen layin rafi (daga bango da yayin bugun), mafi kyawun matsayin jiki (rage ja), da juyawa mai daidaituwa. Horarwa da nazarin bidiyo suna taimakawa gano wurare na musamman don ingantawa. Koyi ƙari a cikin jagorar Injiniyar Bugawa.
Albarkatun da Suka Dace
Ana Samun Inganci Ta Hanyar Maimaituwa
SWOLF ba ya inganta dare ɗaya. Shi ne sakamakon tara na dubban bugawan da suka dace ta fasaha, aikin nufi, da mai hankali ga inganci akan sauri.
Bin diddiginsa akai-akai. Inganta shi a hankali. Dubi yadda iyonku yake canzawa.