Ngā Pūrongo

I muri i ia wā pahikara, ka whakatuwherahia e koe tō taupānga ki tētahi mata kī tonu i ngā tau: te tere o te ngakau 145 bpm, te mana 180W, ngā kaora 480 kcal. Kei te titiro matatau koe ki te mata, me te pōhēhē ko tēhea inenga hei whakamahi hei whakarerekē i tō whakangungu? Kati te whakawhirinaki ki te "ahua" hei akiaki i a koe i roto i ngā ekenga! Ko te whai noa i te tere o te ngakau, te aro nui rānei ki te tahunga kaora, ehara i te mea he koretake engari ka kino hoki ki tō tinana. I tēnei rā, ka wehewehea e mātou ēnei inenga matua e 3, ka ako koe ki te whakamahi i ngā raraunga pūtaiao hei whakarerekē tika i te kaha o tō whakangungu, ā, ka tūtohu atu hoki mātou i tētahi rorohiko pahikara kua whakamatautauria, whai hua i te mutunga hei āwhina i a koe ki te eke pai ake.

Ahau.Tuatahi, Kia Mārama: He aha te Mahi a ia o ngā Inenga e 3?

1. Te Auau o te Manawa: Te "Whakaoho Tinana" mō te Pahikara (Te Kaupapa Matua mō ngā Tīmatanga)

Ko te tere o te manawa e pā ana ki te maha o ngā wā e pā ai tō manawa i ia meneti. Ko tana mahi matua he ine i te nui o te mahi a tō tinana—ahakoa te hoha o te haerenga, ko te "rohe manawanui mōrahi" o tō tinana ka tuku tohu mā te tere o te manawa.

Me pēhea te whakamārama?Tuatahi, tatauhia tō tere manawa mōrahi (tātai ā-tau: 220 – tau), kātahi ka maherehia ki ngā rohe e whai ake nei:
Rohe Āhuarangi (60%-70% o te tere o te manawa mōrahi):He mea tino pai mō ngā tīmatanga e hanga ana i te turanga, mō ngā haerenga tawhiti noa rānei. Ka whakamahia e tō tinana te ngako hei pūngao, ā, ka oti i a koe te haerenga me te kore e hau, me te kore e ngenge.
Rohe Paepae Lactate (70%-85% o te tere o te manawa mōrahi):He wāhi whakangungu matatau tēnei e whakapai ake ana i te manawanui, engari ki te roa te whakapau kaha neke atu i te 30 meneti ka ngāwari te ngenge.
Rohe Anaerobic (>85% o te tere o te manawa mōrahi):E whakamahia ana e ngā kaieke ngaio mō ngā oma tere. Me karo ngā kaieke noa i te noho roa i tēnei rohe, nā te mea ka piki ake te tūponotanga o te mamae o te turi me te whara o ngā uaua.
Tuhipoka Matua:Ka pāngia te tere o te manawa e te rangi me te moe (hei tauira, i te raumati wera, ka 10-15 ngā pao teitei ake i te tikanga te tere o te manawa). Kāore e hiahiatia ana e te hunga tīmata te whai i "te teitei ake, te pai ake"—he haumaru ake te piri ki te rohe hauhautanga hei hanga turanga.

2. Mana: Te "Ine Pūmau o te Mahi" mō te Pahikara (Arotahi mō ngā Kaieke Matatau)

Ki te inehia ki ngā watts (W), ko te mana e tohu ana i tō "kaha mahi tuturu" i a koe e eke pahikara ana. He māmā noa iho, ko te putanga o tō mana e whakaata tika ana i te kaha o tō kaha i ia hēkona, ā, he inenga whaitake ake i te tere o te ngakau.

Me pēhea te whakamahi?Hei tauira, ki te hiahia koe ki te whakangungu mō te manawanui piki, ka taea e koe te whakatakoto i tētahi whāinga pēnei i te "pupuri i te 150-180W mō te 40 meneti." Ahakoa he rā hau nui, he piki pari rānei, e kore ngā raraunga mana e "teka." Mō te whakangungu wā, whakamahia ngā huinga pēnei i te "30 hēkona o te oma tere i te 300W + 1 meneti o te whakaora i te 120W" hei whakahaere tika i te kaha.
Tuhipoka Matua:Kāore e hiahiatia ana e te hunga tīmata te aro nui ki te kaha. Arotahi tuatahi ki te hanga i tētahi turanga pakari mō te whakangungu i te tere o te manawa me te tere o te oma; whakamahia te kaha hei whakapai ake i ō whakangungu ina neke whakamua koe (nā te mea, me whai taputapu aroturuki motuhake mō ngā raraunga kaha tika).

3. Ngā Kaora: He "Tohutoro mō te Tahu Pūngao" (Arotahi mō ngā Kaiwhakahaere Taumaha)

Ka inehia e ngā kaora te pūngao e tahuna ana e koe i te wā e eke pahikara ana. Ko tā rātou mahi matua he āwhina i te whakahaere taumaha—ehara i te mea hei tohu i te whai huatanga o te whakangungu.

Me pēhea te whakamahi?Mena ko tō whāinga he whakaiti i te taumaha, kia mau tonu te kaha whakaōrite (mai i te rohe paepae aerobic ki te lactate) mō te 30-60 meneti i ia ekenga hei tahu i te 300-500 kcal, ā, honoa tēnei ki te whakahaere kai (hei tauira, karohia ngā kai hinu nui, huka nui i muri tonu i te ekenga). Mō ngā ekenga tawhiti (>100 km), whakakīia anō te pūngao i runga i te kaha kua tahuna (30-60g o te warowaihā ia hāora).
Tuhipoka Matua:He whakatau tata noa iho ngā tatau karori mai i ngā taupānga (e pāngia ana e te taumaha, te ātete hau, mepariKaua e whaia noa te "neke atu i ngā kaora mā te eke roa"—hei tauira, he iti ake te whai huatanga o te eke puhoi, mārire e rua hāora mō te whakaheke ngako i te kotahi hāora o te eke tere-waenga.

II. Ngā Taunakitanga mō ngā Taputapu Whai Hua: Rorohiko Pahikara Ahokore CL600—Te Aroturuki Raraunga Kore-Raruraru

Ahakoa ka taea e ngā taupānga waea te whakaatu raraunga, he tino morearea te titiro ki raro ki tō waea i a koe e eke pahikara ana. He ngoikore hoki te ora o te pākahiko o ngā waea, ā, he uaua ki te pānui i te mārama kanapa—ka whakatauhia ēnei raruraru katoa e tētahi rorohiko pahikara pono! He mea hanga katoa te Rorohiko Pahikara Ahokore CL600 mō ngā hiahia aroturuki raraunga a ngā kaieke pahikara:

Ngāwari ki te pānui:Mata LCD kotahi-kanapa ārai-kanapa + rama rama LED, me te whakarerekētanga kanapa taumata-4. Ahakoa he rā nui o te poutumarotanga, he pō pouri rānei, ka noho mārama tonu ngā raraunga—kāore he take ki te titiro matatau ki te mata.
Ngā āhuatanga katoa:Ka aroturuki i te tere o te manawa, te kaha, ngā kaora, te tawhiti, te tere o te manawa, te teitei, me te maha atu. Ka taea hoki e koe te whakatika noa i ngā ihirangi e whakaaturia ana me tōna tahora: ka taea e ngā tīmata te pupuri noa i te tere o te manawa me te tawhiti, engari ka taea e ngā kaieke matatau te tāpiri i te kaha me te tere o te manawa mō tētahi wheako kua whakaritea katoatia.
Pūmau:He ātete wai IP67, kia māia ai koe ki te eke pahikara ahakoa te hau me te ua (kia mōhio: katihia te taupoki rapa kia mau i ngā rā ua hei ārai i te urunga mai o te wai, ka murua kia maroke te taputapu i muri i te whakamahinga). Ka roa te pākahiko o tana pākahiko 700mAh, ka kore e hiahiatia he utu anō - kāore he wehi kei ngaro te hiko i te wā e haere roa ana.
Ngāwari ki te whakamahi:Kāore he waea e raru ana i te wā tāutanga—tae noa ki ngā tīmata ka taea te whakarite wawe. Kei roto hoki he mahi whakatūpato pī: ka tangi te whakaoho mēnā ka nui ake tō tere manawa i te rohe ūnga, mēnā rānei ka tutuki tō mana i te whāinga kua whakaritea, kia kore ai koe e titiro tonu ki te mata.

Ki te whakaritea ki ngā taupānga waea, ka taea e koe te arotahi ki te huarahi i a koe e eke pahikara ana, me te aroturuki raraunga tika ake, haumaru ake hoki. He pai mō ngā kaieke pahikara tīmata me ngā kaieke pahikara matatau.

Ko te uho o te eke pahikara ko te hauora me te ngahau—kaua e manukanuka ki te "ngaro i tō rohe manawa" me te "kore e ranea te kaha." Tuatahi, kia mārama ki ngā raraunga me te whakamahi i ngā tikanga tika, kātahi ka honoa ki ngā taputapu e tika ana. Ko reira anake ka taea e koe te whakapai ake i tō pūkenga eke pahikara me te kore e whara!