Muri iki gihe, hamwe n’imyitozo yo mu rwego rwo hejuru (HIIT) yakwirakwiriye ku isi yose mu bijyanye no gukora siporo, imikino yo kuruhuka ntabwo ikiri ibikoresho byoroshye byo gukora siporo ahubwo yahindutse ibikoresho by’umwuga bishyigikira imyitozo ihamye kandi inoze. Ku bahanga mu nganda bashaka ibisubizo byizewe ku myitozo ngororamubiri, gutangira no guhagarika byihutirwa imikorere ya imikino yo kuruhuka - ni ukuvuga ubushobozi bwo gutangira vuba no guhagarara ako kanya - byabaye ikimenyetso cy’ingenzi cyo gupima agaciro kayo mu bucuruzi. Iyi nkuru izasuzuma uburyo iyi mikorere ihura n’ibisabwa mu myitozo ngororamubiri igezweho kandi isesengura amahame ya tekiniki n’akamaro k’isoko ryayo.
Ubwa mbere, kwiyongera kw'imyitozo yo mu gihe cy'imyitozo ikomeye hamwe n'ibikenewe bishya ku bikoresho
Imyitozo yo mu gihe cy’imyitozo ngororamubiri ikoresha imbaraga nyinshi yongera imikorere y’umutima n’ibihaha, itwika ibinure kandi ikongera imbaraga zo kwihangana kw’imitsi binyuze mu guhinduranya igihe gito cyo gukora imyitozo ngororamubiri ikoresha imbaraga nyinshi n’igihe gito cyo gukira. Nk’uko bivugwa n’Ishuri Rikuru ry’Ubuvuzi rya Siporo ry’Abanyamerika, HIIT yabaye imwe mu myitozo ngororamubiri ikura vuba ku isi, ikorera abantu benshi kuva ku bakinnyi b’inzobere kugeza ku bakoresha basanzwe. Ishingiro ry’ubu buryo bw’imyitozo riri mu "guhagarara igihe gito": abakinnyi bagomba guhinduranya umuvuduko no kumanuka mu gihe gito cyane, nko kwihuta mu buryo butunguranye kuva ku kugenda buhoro kugeza ku kwiruka hanyuma bagahita biruka kugeza ku guhagarara vuba. Imyitozo yo mu rugo isanzwe ikunze gukorwa kugira ngo ikore neza kandi ihoraho, idashobora kwihanganira gutangira no guhagarara kenshi bitunguranye, bishobora gutera gushyuha cyane kwa moteri, kunyerera kw’imikandara cyangwa gutinda kwa sisitemu yo kugenzura. Ku rundi ruhande, imyitozo yo mu bucuruzi ifasha guhinduranya neza mu gihe cyo gukora imyitozo yo mu muvuduko mwinshi binyuze mu kongera imbaraga za moteri, kunoza sisitemu zo kohereza no kugenzura neza. Urugero, imyitozo isanzwe ya HIIT ishobora kuba irimo ingendo zirenga 20 zo gutangira no guhagarika byihutirwa, ibi bikaba ari ikizamini gikomeye ku kuramba no kwihuta kw’umuvuduko w ...ikibuga cyo kwirukaho.
Icya kabiri, Isesengura rya tekiniki ry’imikorere y’inganda zitwara abagenzi mu buryo bwihutirwa: Impamvu inganda zitwara abagenzi mu buryo bw’ubucuruzi zifite inyungu nyinshi
Imikorere yo guhagarara mu buryo bwihutirwa ntabwo ireba gusa ubunararibonye bw'umukoresha, ahubwo inareba neza umutekano n'igihe cy'imikorere y'ibikoresho. Imashini zitwara amaguru zikoresha moteri za AC zifite imbaraga nyinshi, zifite imbaraga zirenga 4.0HP. Zishobora kwihuta kuva kuri kilometero 0 kugeza kuri 16 mu isaha mu masegonda 3 kandi zigahagarara burundu mu masegonda 2 mu bihe byihutirwa. Iyi mikorere ishingiye ku nkingi eshatu z'ingenzi za tekiniki:
Kunoza sisitemu y'amashanyarazi:Moteri zifite torque nyinshi hamwe n'ikoranabuhanga rihindura frequency ryo gutwara bishobora kugabanya ibura ry'ingufu no gukumira umuvuduko w'amashanyarazi uterwa no gutangira no guhagarara kenshi. Hagati aho, igishushanyo cy'urukiramende ruremereye gishobora kubika ingufu za kinetic, bigatuma habaho uburimbane mu gihe cyo kwihuta.
Uburyo bwo kugenzura:Porosesa y’ibimenyetso bya digitale (DSP) ikurikirana ibikorwa by’umukoresha mu gihe nyacyo kandi igahanura ibisabwa mu guhindura umuvuduko binyuze muri algorithms. Urugero, iyo umukoresha ahinduye uburyo butunguranye, sisitemu izahindura umusaruro w’amashanyarazi kugira ngo hirindwe guhindagurika.
Igishushanyo mbonera cy'inyongeramusaruro:Imiterere y'icyuma, imikandara idashira ndetse n'ibikoresho bigabanya impanuka by'ibikoresho by'ubucuruzi byose byagenzuwe cyane kandi bishobora kwihanganira ingaruka mbi. Amakuru agaragaza ko igihe cy'ubuzima bw'imodoka zitwara abagenzi zo mu bwoko bwa "treadmill" zo mu bwoko bwa "start-stop" gishobora kugera ku nshuro zirenga 100.000, kirenze cyane inshuro 5.000 z'ibikoresho byo mu rugo.
Ibi bisobanuro bya tekiniki ntibyongera gusa uburyo ibikoresho byizewe, ahubwo binagabanya ikiguzi cyo kubibungabunga. Ku bigo by’imyitozo ngororamubiri cyangwa ibigo by’imyitozo, ibi bivuze ko igihe cyo kuruhuka gito bitewe n’ibibazo bidakora neza no kunyurwa kw’abanyamuryango benshi.
Icya gatatu, Umutekano n'Ubunararibonye bw'Umukoresha: Ni gute Gutangira no Guhagarika byihutirwa bitanga umusaruro mu Ihugurwa
Muri HIIT, imikorere yo guhagarika byihutirwa ifitanye isano itaziguye n'umutekano w'umukoresha n'imikorere myiza y'imyitozo. Guhagarika byihutirwa byananiranye bishobora gutuma imitsi igwa cyangwa igacika intege, mu gihe gutangira bitinze bishobora kubangamira umuvuduko w'imyitozo no kugira ingaruka ku ikoreshwa rya karori nyinshi.amapine yo kwiruka kugabanya ibyago binyuze mu buryo bukurikira:
Sisitemu yo gufunga feri mu gihe cy’impanuka:Urufunguzo rw'umutekano rwa rukuruzi cyangwa akabuto ko guhagarika byihutirwa gashobora gufunga umuriro mu masegonda 0.5, kandi hamwe na padi za feri zishyushye cyane, bigatuma feri yihuta.
Guhindura uburyo bwo kwinjiza shock mu buryo budasanzwe:Mu gihe cyo gutangira no guhagarara ku muvuduko mwinshi, sisitemu yo guhagarara izahindura ubukana bwayo, ikwinjiza imbaraga zo gutera, kandi igabanye umuvuduko ku ngingo y'ivi. Ubushakashatsi bwerekana ko gufata neza imvune bishobora kugabanya ibyago byo gukomereka mu mikino ho 30%.
Uburyo bwo gutanga ibitekerezo buhuriweho:Kwerekana amakuru y'umuvuduko, uburebure n'umuvuduko w'umutima mu buryo nyabwo, bifasha abakoresha kugenzura neza igihe cy'intera. Urugero, nyuma y'uko igihe cyo kwiruka kirangiye, ibikoresho bishobora kwinjira mu buryo bwo kugarura kugira ngo birinde amakosa yo gukoresha intoki.
Iyi mirimo ntiyujuje gusa ibisabwa n'abatoza b'inzobere mu gushushanya amasomo, ahubwo inafasha abayikoresha basanzwe gukora ibikorwa bigoye mu mutekano. Nk'uko impuguke mu bijyanye no gukora siporo yabivuze, “Igikoresho cyo gusiganwa ku maguru gisubiza ibintu ku murongo ni nk'umufatanyabikorwa wizewe mu myitozo, kiguha uburinzi mu gihe cy'ibibazo bikomeye.”
Icya kane, Icyerekezo cy'Isoko n'Agaciro k'Ishoramari: Kuki Imikorere yihutirwa yo guhagarika gutangira ari yo igena ibyemezo byo kugura
Uko igipimo cya HIIT cyiyongera ku isoko ry’isi ry’imyitozo ngororamubiri uko umwaka utashye, icyifuzo cy’imodoka zigenda zikoreshwa mu bucuruzi kirimo kuva ku “bikorwa by’ibanze” kikagera ku “mikorere y’umwuga”. Nk’uko raporo y’ishyirahamwe ry’inganda zikora siporo i ...
Ibisabwa mu masomo atandukanye:Amasomo yo gukora siporo agezweho nka circuit training cyangwa tabata yose ashingiye ku bushobozi bwihuse bw'ibikoresho. Imashini zidafite ubu buryo zishobora kutabasha kugera ku muvuduko mwinshi w'amasomo yo mu matsinda.
Ubukungu bw'igihe kirekire:Nubwo ishoramari rya mbere mu bucuruziamapine yo kwirukairi hejuru cyane, kuramba kwazo cyane no kugabanuka kwazo bishobora kugabanya cyane inshuro zo gusimburwa. Amakuru agaragaza ko igihe cyo gukora impuzandengo cy’igihe cy’imikorere y’ibikoresho by’ikoranabuhanga gishobora kugera ku myaka irenga 7, kandi ikiguzi cyo kubungabunga buri mwaka kiri hasi ya 40% ugereranyije n’icy’ibikoresho byo mu ngo.
Ingaruka zo kugumana abanyamuryango:Ubunararibonye bwiza bw'igikoresho bufitanye isano itaziguye no kunyurwa kw'abagikoresha. Ubushakashatsi bwakozwe n'ikipe bwerekana ko igipimo cyo kuvugurura abanyamuryango mu bibuga bifite ibyuma bipima ibirori by'imikino yo mu bwoko bwa "treadmill" byiyongereyeho hafi 15%.
Ku bafata ibyemezo mu nganda, gushora imari mu magare yo gutemberamo afite ubushobozi bwo gutangira no guhagarara byihutirwa ntabwo ari ukuvugurura ibikoresho gusa ahubwo ni n'amahitamo y'ingenzi yo kunoza ipiganwa rya serivisi.
Icya gatanu, Icyerekezo cy'ejo hazaza: Ni gute udushya mu ikoranabuhanga tuzahindura uruhare rw'inganda zikora udupira
Iterambere ry'amakamyo yo gutemberamo ntiryahagaze kugeza ubu. Bitewe n'iterambere rya interineti y'ibintu n'ubwenge bw'ubukorano, imikorere yo gutangira no guhagarika byihutirwa ihujwe cyane na sisitemu z'ubwenge. Urugero, moderi z'ubucuruzi zo mu gisekuru gitaha zishobora guhanura ingendo z'abakoresha binyuze mu byuma bipima ubuzima kugira ngo bitangire kandi bihagarare "nta gutinda". Cyangwa se usesengure amakuru y'amahugurwa binyuze kuri platform y'ibicu kugira ngo wongere gahunda y'igihe gito. Ubu bushya buzagabanya icyuho kiri hagati y'ibikoresho n'ingendo z'abantu, bigatuma amakamyo aba ahantu h'ubwenge hakenewe cyane mu buryo bwa HIIT.
Mu gusoza, mu gihe cy’imyitozo ngororamubiri yiganjemo imyitozo yo mu rwego rwo hejuru, gutangira no guhagarara byihutirwa kw’imipira yo mu bwoko bwa “treadmill” byahindutse kuva ku murimo w’inyongera kugera ku gikenewe cy’ingenzi. Bihuza ubwubatsi, ubumenyi bw’umutekano n’igishushanyo mbonera cy’uburambe bw’abakoresha kugira ngo bitange agaciro karambye ku busitani bw’ubucuruzi. Guhitamo umupira wo mu bwoko bwa “treadmill” ushoboye HIIT bivuze kwemera impinduka mu mikorere myiza y’imyitozo ngororamubiri.
Igihe cyo kohereza: Ukwakira-21-2025