Daidaita kuma, mafi dacewa, gudana mai amfani shine kimiyya gabaɗaya. Tare da nasa dabara, Manuniya da kuma jadawalai. Mutane da yawa sun daina yin wasanni rabin hanya saboda shiri da bai dace ba da kuma ƙimar yanayin jiki.
Hanya mafi dacewa don gano iyawar jikin ku shine gwajin dakin gwaje-gwaje, kodayake, wannan zaɓi ne mai tsada kuma da wuya ya zama dole ga yan koyo.
Me yasa ake buƙatar lissafin lissafi
Babban mahimmancin waɗannan kayan aikin shine lissafi mai dacewa, na lissafi na wasu alamomi don zana madaidaicin shirin horo. Bugu da ƙari, suna taimaka fahimtar abin da za a iya tsammanin sakamako.
Masana ilimin motsa jiki na motsa jiki suna maimaitawa game da motsa jiki masu inganci bayan ƙayyade yanayin wasannin su, akan wanda mutum zai iya yin aiki sosai akan kansa. Idan baku saurari jikinku ba, amma kawai gajiyar da shi ta hanyar gudu, wannan, a ƙarshe, na iya cutar da lafiyar ku.
Ka'idar lissafi
Mataki na farko yawanci yana tafiya tare da jerin abubuwan gudu. Bugu da ari, bayan 'yan makonni, zaku iya canzawa zuwa gudana mai gudana. A wannan matakin, yana yiwuwa a fara ajiye littafin horo don bin diddigin ci gaban horonku, sannan kuma kalkuleta zai zo wurin ceton wanda zai taimake ku tsara bayanan don adana kanku daga lambobi da yawa. A algorithm ɗin aiki kusan ɗaya yake ga kowane kalkuleta, ƙimomin zasu bambanta.
Basicididdigar asali sune lokaci, nesa da sauri. Lokacin da aka san alamun biyu kawai, na uku kwamfuta zata same su. Aikace-aikace suna samun farin jini, ba wai kawai nuna sakamako na karshe ba, har ma yana ba da shawarwari don ƙarin ayyuka.
Masu haɓakawa sun ci gaba kuma sun cika na'urar da sabbin kayayyaki daban-daban. Misali, lokacin daka zazzage shi zuwa wayarka, aikace-aikacen na yin kara yayin da abin da aka ba da shawarar ya wuce, wani ya tuna maka lokacin da ka tsara don gudu.
Calculators masu gudana
Vdot kalkuleta
An ƙirƙiri aikace-aikacen ne don taimakawa ba kawai masu gudu ba, amma har ma suna motsa jiki koyaushe don haɓaka VO2 max. Amfani da Oxygen muhimmin abu ne ga 'yan wasa, tare da taimakonsa yana yiwuwa a fahimci yadda iyakantaccen aiki yake.
Akwai sel da yawa don cika:
- an rufe nesa
- lokacin da aka kashe
Lissafin yana nuna ƙimar VDOT, bisa ga abin, ta amfani da hanyar A. Lityard, zaku iya ƙayyade saurin gudu da matakin ƙarfin horo.
Daga guje guje zuwa haske zuwa gudu zuwa iyaka tare da kwarin gwiwa don inganta iyawar jiki. Sanin wannan mai nuna alama, zaku iya tsara tsarin tsere don bayanin martaba na aerobic.
Marco
Kalkaleta ga waɗanda suke so su shawo kan gudun fanfalaki ta hanyar amfani da dabaru marasa kyau, suna hanzarta zuwa ƙarshen nesa. Don lissafi, aikace-aikacen zai nemi lokacin marathon da ya gabata ko nisan kilomita 10 a saurin tsere. A sakamakon haka, za a bayar da cikakken shimfida tseren gudu, bugun zuciya ga kowane kilomita na lokacin gudu.
Ya kamata a tuna cewa ƙididdigar ƙarshe ba ta la'akari da yanayin hanya da yanayin yanayi. Bai dace da masu tsere ba, tunda ya kamata kadara ya zama sakamako mai ɗumi, da kuma lokacin nisan da wasu ke shiryawa na watanni.
McMillan Gudun
Kalkaleta ya bayar da cika ƙwayoyin da nisa da lokaci. Ana nuna sakamakon a cikin tebur don nisan daban. Ta hanyar zaɓar matakan horo a cikin shafi, zaka iya ganin lissafin saurin don gudu. Siffar ba lambar wucewa ba ce, amma iyaka ce. Sauki don amfani, bayani dalla-dalla dalla-dalla, ƙimomi suna nan ga kowa.
Gudun Canzawa
Sanye take da wasu zaɓuɓɓuka waɗanda babu su ga sauran masu lissafin, misali, lissafin adadin kuzari. Kalkaleta yana kirga saurin da ya dogara da tazara da lokaci.
Tsarin yana nuna duka a cikin mil da kilomita. Da kyar gogaggun masu gudu suke amfani da wannan aikace-aikacen, suna kiran shi da yawa "kyawawan abubuwa", yana nufin gaskiyar cewa ana iya lissafin saurin ta amfani da aikace-aikace na al'ada.
Torsididdigar abokin aiki
Sauri, lokaci, matakai 'yan alamun ne kawai waɗanda ba su da cikakken hoto. A lokaci guda, gudu yana kawar da yawan adadin kuzari, inganta kumburi, da sauransu. Don ƙididdigarku, an ƙirƙiri shirye-shirye masu zuwa.
Kalkuleta kalkuleta
Sportswiki ta haɓaka wannan kalkuleta don waɗanda ke samun ƙaruwa da rage nauyi. Yawancin gogewar asarar mai suna haɗuwa da ƙididdigar calorie mara kyau. Tsarin yana aiki kamar haka, zaɓi samfuran sha'awa a teburin samfuran, shigar da adadin gram ɗin abincin da aka ci kuma gano abubuwan kalori na abincinku.
Ga maza da mata, yawan cin abinci na yau daban. Idan kuna buƙatar samun nauyi, to sau ɗaya a mako ƙara 200-300 adadin kuzari sama da ƙa'ida ga abincin kuma ku kalli abubuwan kuzari, idan makasudin shine ku rage nauyi, to ayyukan suna daidai gwargwado.
Masu lissafin wasanni
Yawancin albarkatu don taimakawa ɗan wasa saka idanu kan ayyukansu, haɓaka tsarin horo na mutum, abinci. Bari mu ce mai kalkuleta yana kirga kumburi ko yawan nauyin jiki da sauransu.
BMI kalkuleta
Nuna rabo daga nauyin jiki da tsawo, yana tantance ko akwai nauyi ko akasin haka. Ka'idodin masanin kimiyya A. Quetelet an ɗauka azaman tushe: nauyin mutum (wanda aka auna a cikin kg) / tsayin mutum (wanda aka auna a mita), murabba'i ɗaya. Sakamakon da aka samu an zana shi bisa ga teburin da ke rarraba jeri karkata. Akwai wasu kurakurai na lissafi ga mutanen da suka wuce shekaru 65 da ƙasa da shekaru 18, da ƙwararrun athletesan wasa.
Ya zama mai yiwuwa a rarrabe gudana da daidaita tsarin horo tare da la'akari da damar mutum bayan ƙirƙirar masu lissafin wasanni. Ingantaccen aikin yayi magana game da amfani mai amfani da aikace-aikace da dabarun da suka dace, wanda tabbas zai sami kyakkyawan sakamako ga lafiyar.
