Yankuna na Horon Iyo - Jagorar Ƙarfi Dangane da CSS
Ƙware yankuna 5 na horo don iyo - Keɓance zuwa ga Saurin Iyo na Muhimmanci ku
Menene Yankuna na Horon Iyo?
Yankuna na horo shirye-shiryen ƙarfi ne da aka ayyana ta hanyar kimiyya dangane da Critical Swim Speed (CSS) ku—saurin iyakar aerobic ku. Kowane yanki yana haifar da keɓancewar halittar jiki, daga gina tushen aerobic (Yanki 2) zuwa haɓakar VO₂max (Yanki 5). Yankuna na horo suna kawar da zato kuma suna tabbatar da kowane aikin motsa jiki yana da manufa mai bayyananne.
Me yasa Horon Dangane da Yanki Yana Aiki
Horo ta hanyar "ji" ko taswirar saurin gama gari yana kasa saboda:
- Halittar jiki ta mutum tana bambanta: Saurin 1:40/100m yana da sauƙi ga masu iyo masu ƙwarewa amma mafi girma ga masu farawa
- RPE ba abin dogara ba ne: Ƙoƙarin da aka fahimta yana canzawa tare da gajiya, ruwan jiki, da yanayi
- Saurin gama gari ba ya isa ga iyakar ku: Ayyukan motsa jiki na kek-kek suna watsi da iyakar lactate ku na musamman
- Babu keɓancewar daidaitawa: Saurin bazata yana samar da sakamako na bazata
Yankuna dangane da CSS suna magance wannan ta hanyar keɓance kowane ƙarfi zuwa halittar jiki KU. Aikin motsa jiki na Yanki 2 yana haifar da daidaitawa na aerobic ko CSS ku shine 1:20/100m ko 2:00/100m.
🎯 Ka'ida Mai Mahimmanci: Alaƙa Mai Juyawa
A cikin iyo, ana auna saurin azaman lokaci kowace nisa. Don haka:
- Mafi girman % na CSS = saurin MAFI SANYAYA (mafi sauƙi, Yanki 1-2)
- Ƙananan % na CSS = saurin MAFI SAURI (mafi wuya, Yanki 4-5)
Wannan shine juya zuwa hawan keke/gudu inda mafi girman % = mafi wuya. Ka yi tunani: "108% saurin CSS" = 8% a hankali fiye da iyaka.
Yankuna 5 na Horon Iyo
| Yanki | Suna | % na Saurin CSS | Misali don CSS 1:40/100m | RPE | Manufar Ilimin Halittar Jiki |
|---|---|---|---|---|---|
| 1 | Warkarwa | >108% | >1:48/100m | 2-3/10 | Warkarwa mai aiki, inganta fasaha, dumama/sanyi |
| 2 | Tushen Aerobic | 104-108% | 1:44-1:48/100m | 4-5/10 | Gina ƙarfin aerobic, yawan mitochondrial, iskar mai |
| 3 | Tempo / Matsayi Mai Daɗi | 99-103% | 1:39-1:43/100m | 6-7/10 | Daidaitawa ga saurin fafatawa, ingancin neuromuscular |
| 4 | Iyaka (CSS) | 96-100% | 1:36-1:40/100m | 7-8/10 | Haɓakar iyakar lactate, ƙarfi mai dorewa mai girma |
| 5 | VO₂max/Anaerobic | <96% | <1:36/100m | 9-10/10 | Haɓakar VO₂max, ƙarfi, jure wa lactate |
Yanki 1: Warkarwa
Manufa
Warkarwa mai aiki, aikin fasaha, dumama, sanyi. Yanki 1 yana inganta kwararar jini don gyaran tsoka ba tare da ƙirƙirar ƙarin damuwar horo ba. Ba a amfani da shi don samun haɓakar lafiya—kawai mai sabuntawa.
Alamomin Ilimin Halittar Jiki
- Bugun zuciya: 50-60% na mafi girma
- Lactate: <1.5 mmol/L (da kyau ƙasa da iyaka)
- Numfashi: Numfashin hanci mai yiwuwa, saurin tattaunawa
- Ji: Ba tare da ƙoƙari ba, zai iya dorewa har abada
Misalan Ayyukan Motsa Jiki
Zaman Warkarwa
- Iyo mai ci gaba na 500m @ Yanki 1 (mayar da hankali: buga mai santsi)
- Horarwa 10×25 (kamawa-sama, sculling, hannu ɗaya) @ ƙoƙarin Yanki 1
- Jawo 300m tare da buoy @ Yanki 1
Ƙididdigar Mako
10-20% na jimlar ƙididdigar (dumama, sanyi, iyo na warkarwa na rana-kashe)
Yanki 2: Tushen Aerobic
Manufa
Tushen duk horon juriya. Yanki 2 yana gina yawan mitochondrial, cibiyoyin jijiyoyin jini, ƙarfin iskar mai, da enzymes na aerobic. Wannan shine inda ake gina lafiyar aerobic—yankin "mai ban sha'awa" wanda ke samar da zakara.
Alamomin Ilimin Halittar Jiki
- Bugun zuciya: 60-75% na mafi girma
- Lactate: 1.5-2.5 mmol/L (ƙasa da iyakar lactate na farko)
- Numfashi: Mai kari, mai jin daɗi, iya magana cikin jimloli
- Ji: Mai jin daɗi, mai dorewa na fiye da minti 60
Misalan Ayyukan Motsa Jiki
Zaman Juriya na Aerobic
- Iyo mai ci gaba na 3000m @ saurin Yanki 2
- 20×100 @ saurin Yanki 2 (10s hutu)
- 5×400 @ saurin Yanki 2 (20s hutu)
Ƙididdigar Mako
60-70% na jimlar ƙididdigar (yanki mafi mahimmanci don haɓakar lafiya)
⚠️ Kuskure Na Yau Da Kullun: Horo Mai Wuyar Gaske
Yawancin masu iyo suna horar da Yanki 2 da sauri sosai, suna turawa cikin Yanki 3-4. Wannan yana haifar da gajiya mai yawa ba tare da gina tushen aerobic ba. Yanki 2 ya kamata ya ji mai sauƙi—ya kamata ku gama jin kamar za ku iya yin ƙari.
Yanki 3: Tempo / Matsayi Mai Daɗi
Manufa
Daidaitawa ga saurin fafatawa don abubuwan da ke tsakiya (400m-1500m). Yanki 3 yana horar da ingancin neuromuscular a saurin fafatawa mai dorewa. Kuma an san shi da horon "Matsayi Mai Daɗi"—mafi wuya fiye da tushe, mafi sauƙi fiye da iyaka, tare da daidaitawa mai kyau na aerobic kowace naúrar gajiya.
Alamomin Ilimin Halittar Jiki
- Bugun zuciya: 75-85% na mafi girma
- Lactate: 2.5-4.0 mmol/L (yana gabatowa iyaka)
- Numfashi: Mai kulawa amma mai haɓaka, gajeren jimloli kawai
- Ji: Mai wuyar jin daɗi, mai dorewa na minti 20-40
Misalan Ayyukan Motsa Jiki
Zaman Tempo
- 10×200 @ saurin Yanki 3 (15s hutu)
- 3×800 @ saurin Yanki 3 (30s hutu)
- Karye 2000m (500-400-300-400-500) @ saurin Yanki 3 (20s hutu tsakanin saiti)
Ƙididdigar Mako
15-20% na jimlar ƙididdigar (mabuɗi don shirye-shiryen fafatawa)
Yanki 4: Iyaka (Saurin CSS)
Manufa
Horon iyakar lactate—"yanki na kuɗi." Yanki 4 yana tura iyakar anaerobic ku sama, yana inganta iya ku don share lactate kuma dorewa da ƙoƙarce-ƙoƙarce masu girma. Wannan shine saurin CSS ku—mafi saurin gudu da za ku iya dorewa na kusan minti 30 ba tare da gajiya ba.
Alamomin Ilimin Halittar Jiki
- Bugun zuciya: 85-92% na mafi girma
- Lactate: 4.0-6.0 mmol/L (matsayi mai dorewa na lactate mafi girma)
- Numfashi: Mai wuya, mai ƙoƙari, kalmomi guda ɗaya kawai
- Ji: Mai wuya sosai, mai dorewa na minti 20-30 mafi girma
Misalan Ayyukan Motsa Jiki
Zaman Iyaka
- 8×100 @ saurin CSS (15s hutu) — saiti na CSS na al'ada
- 5×200 @ 101% CSS (20s hutu)
- 3×400 @ 103% CSS (30s hutu)
- Gwajin lokaci mai ci gaba na 1500m @ saurin CSS
Ƙididdigar Mako
10-15% na jimlar ƙididdigar (damuwar horo mai girma, yana buƙatar warkarwa mai dacewa)
💡 Shawarar Pro: Yi Amfani da sTSS don Sarrafa Nauyin Yanki 4
Ayyukan motsa jiki na Yanki 4 suna samar da sTSS 150-250 kowace zama. Bi diddigin jimlar mako don guje wa wuce gona da iri. Iyakance aikin Yanki 4 zuwa zamanai 2-3 kowace mako mafi girma a lokacin matakan gini.
Yanki 5: VO₂max / Anaerobic
Manufa
Haɓakar VO₂max, ƙarfin anaerobic, juriya ga lactate, da ƙarfin neuromuscular. Yanki 5 yana horar da jikinka don samarwa da jure wa matakan lactate masu girma. Ana amfani da shi don abubuwan gudu (50m-200m) da haɓaka saurin sama.
Alamomin Ilimin Halittar Jiki
- Bugun zuciya: 92-100% na mafi girma
- Lactate: 6.0-15+ mmol/L (tarawa mai tsanani)
- Numfashi: Mafi girma, shaka, ba za a iya tattaunawa ba
- Ji: Ƙoƙarin duka, mai dorewa na minti 2-8 kawai
Misalan Ayyukan Motsa Jiki
Zaman VO₂max
- 12×50 @ ƙoƙari mafi girma (30s hutu)
- 6×100 @ saurin fafatawa na 200m (60s hutu)
- 4×200 @ saurin 94% CSS (90s hutu)
- 20×25 gudu sosai (15s hutu)
Ƙididdigar Mako
5-10% na jimlar ƙididdigar (farashin gajiya mafi girma, yi amfani da shi da hankali)
⚠️ Warkarwa Mai Mahimmanci
Aikin Yanki 5 yana da wahala sosai. Yana buƙatar warkarwa na sa'o'i 48-72 tsakanin zamani. KADA ku tattara ayyukan motsa jiki na Yanki 5 a ranaku masu zuwa. Bi diddigin CTL/ATL/TSB don tabbatar da warkarwa mai dacewa.
Rabon Horo na Mako Ta Matakin Mai Wasa
Masu Iyo Na Nishaɗi / Lafiya
Jimlar Ƙididdigar: 6,000-12,000m/mako (zamani 2-3)
- Yanki 1: 15% (dumama/sanyi)
- Yanki 2: 70% (gina tushen aerobic)
- Yanki 3: 10% (tempo na lokaci-lokaci)
- Yanki 4: 5% (iyakantaccen aikin iyaka)
- Yanki 5: 0% (ba a buƙata tukuna ba)
Masu Iyo Masu Gasa Na Masters
Jimlar Ƙididdigar: 15,000-25,000m/mako (zamani 4-6)
- Yanki 1: 15% (iyo na warkarwa)
- Yanki 2: 60% (tushen aerobic)
- Yanki 3: 15% (aikin saurin fafatawa)
- Yanki 4: 8% (zamani na iyaka)
- Yanki 5: 2% (haɓakar sauri)
Triathletes (Mayar Da Hankali Ga Iyo)
Jimlar Ƙididdigar: 10,000-18,000m/mako (zamani 3-4)
- Yanki 1: 10% (dumama/fasaha)
- Yanki 2: 75% (inganta ingancin aerobic)
- Yanki 3: 10% (kwaikwayon fafatawa)
- Yanki 4: 5% (iyakance—kiyaye kuzari don hawan keke/gudu)
- Yanki 5: 0% (ba abin da ya dace da tseren juriya ba)
Masu Iyo Masu Ƙwarewa / Kwalejoji
Jimlar Ƙididdigar: 40,000-70,000m/mako (zamani 10-12)
- Yanki 1: 20% (warkarwa mai mahimmanci a yawan girma)
- Yanki 2: 50% (kula da tushen aerobic)
- Yanki 3: 15% (keɓancewar saurin fafatawa)
- Yanki 4: 10% (haɓakar iyaka)
- Yanki 5: 5% (ƙarfi da sauri)
Yadda Ake Ƙididdigar Yankuna Na Horon Ku Na Sirri
Yankuna na horon ku suna keɓance zuwa ga Saurin Iyo na Muhimmanci KU. Ga yadda ake ƙididdigar su:
Mataki 1: Yi Gwajin CSS
Kammala gwajin lokaci na 400m da 200m tare da warkarwa na minti 5-10 tsakanin ƙoƙarce-ƙoƙarce. Koyi cikakkiyar tsarin gwajin CSS →
Mataki 2: Ƙididdigewa Saurin CSS
Misali:
- Lokacin 400m: 6:08 (daƙiƙa 368)
- Lokacin 200m: 2:30 (daƙiƙa 150)
Saurin CSS = (T₄₀₀ - T₂₀₀) / 2
Saurin CSS = (368 - 150) / 2 = 109 daƙiƙa = 1:49/100m
Mataki 3: Ƙididdigewa Saurin Yanki
Ninka saurin CSS da kaso na yanki:
| Yanki | Kewayon % | Ƙididdiga (CSS = 1:49/100m) | Kewayon Saurin Yanki |
|---|---|---|---|
| Yanki 1 | >108% | 109 × 1.08 = 118s | >1:58/100m |
| Yanki 2 | 104-108% | 109 × 1.04-1.08 = 113-118s | 1:53-1:58/100m |
| Yanki 3 | 99-103% | 109 × 0.99-1.03 = 108-112s | 1:48-1:52/100m |
| Yanki 4 | 96-100% | 109 × 0.96-1.00 = 105-109s | 1:45-1:49/100m |
| Yanki 5 | <96% | 109 × 0.96 = 105s | <1:45/100m |
⚡ Samun Ƙididdigar Yanki Ta Atomatik
Yi amfani da na'urar ƙididdigewa na CSS kyauta mu don samun yankuna na horon ku na sirri nan take. Shigar da lokutan 400m da 200m ku, kuma za mu ƙididdige CSS + dukkan kewayon yankuna 5 ta atomatik.
Tambayoyin Da Aka Yawan Tambaya Game Da Yankuna na Horo
Sau nawa ya kamata in sake gwada CSS don sabunta yankuna?
Kowane makonni 6-8 a lokacin matakan tushe da gini. CSS ku ya kamata ya inganta (ya zama sauri) yayin da lafiya ke ƙaruwa, yana buƙatar gyare-gyaren yanki. Sake gwada bayan rashin lafiya, rauni, ko hutu mai tsawo.
Zan iya haɗa yankuna a cikin aikin motsa jiki guda ɗaya?
Eh—yawancin ayyukan motsa jiki suna da yankuna da yawa. Misali: dumama na 400m Yanki 1 + 8×100 iyakar Yanki 4 + sanyi na 300m Yanki 1. Maɓalli shine zaɓin yanki da gangan, ba iyo na "tsakiyar yanki" na bazata ba.
Me zai faru idan ban iya riƙe saurin yanki ba?
Idan ba za ku iya riƙe saurin yanki da aka tsara ba, ko dai: (1) CSS ku ya tsufa (sauri sosai), (2) kuna gajiya (duba TSB), ko (3) warkarwa mara isa tsakanin tazara. Sake gwada CSS idan wannan ke faruwa akai-akai.
Yankuna suna aiki ga duk bugun jiki?
Ana gwada CSS yawanci a cikin freestyle. Ga sauran bugun jiki, kuna iya yin gwaje-gwajen CSS na musamman na buga jiki, amma yawancin masu iyo suna amfani da yankuna na CSS na freestyle kuma suna daidaitawa ta ji don IM/backstroke/breaststroke.
Yadda yankuna ke da alaƙa da Training Stress Score (sTSS)?
Yanki yana ƙayyade Intensity Factor (IF), wanda aka murabba'a a cikin dabarar sTSS. Yanki 4 (IF ~0.95-1.0) yana samar da sTSS 90-100 kowace awa. Yanki 2 (IF ~0.80) yana samar da sTSS 64 kawai kowace awa. Yankuna mafi girma = damuwar horo mafi girma exponentially.
Zan iya horo kawai a cikin Yanki 2?
Horon Yanki 2 kawai yana aiki ga masu farawa suna gina lafiyar tushe. Duk da haka, masu iyo masu ci gaba suna buƙatar aikin Yanki 3-5 don haɓaka daidaitawa na musamman na fafatawa. Bi ƙa'idar 80/20: 80% mai sauƙi (Yanki 1-2), 20% mai wuya (Yanki 3-5).
Albarkatun Da Suka Dace
Gwajin CSS
Yi gwajin CSS kuma sami yankuna na horon ku na sirri nan take tare da na'urar ƙididdigewa mu ta kyauta.
Na'urar Ƙididdigewa na CSS →Training Stress Score
Koyi yadda ƙarfin yanki ke shafar ƙididdigar sTSS da jimlar nauyin horo.
Jagorar sTSS →App ɗin SwimAnalytics
Gano yanki ta atomatik don kowane aikin motsa jiki. Bi diddigin lokaci-a-yanki da nauyin horo na musamman na yanki.
Koyi Ƙari →Shirye don horar da hankali?
Saukewa SwimAnalytics Kyauta