Yankunan Horo na tushen Iko - Tsarin Yankuna 7
Koyi tsarin horo na yankuna 7 na Coggan don ingantaccen aikin hawan keke.
🎯 Abubuwan Da Suka Kamata A Sani
- Yankunan horo 7 daga Dr. Andrew Coggan dangane da kashi na FTP
- Yankuna na tushen iko sun fi daidai fiye da bugun zuciya
- Zona 2 (Endurance) shine tushen—60-70% na horo don gina juro
- Zona 4 (Threshold) yana haɓaka share laktat da ikon dorewa
- Zona 5 (VO₂max) yana haɓaka ƙarfin aerobic mafi girma
Mene ne Yankunan Horo na tushen Iko?
Yankunan horo na tushen iko sune kewayon ƙarfi da aka ayyana ta hanyar kimiyya dangane da FTP dinku. Kowane yanki yana ba da takamaiman sakamako ga jikin ku. Ba kamar bugun zuciya ba, ikon wuta yana canzawa nan take kuma baya dogara da gajiya ko zafi. Iko shine mafi kyawun ma'auni don horon hawan keke.
Bayani: Yankunan Iko 7
| Zona | Suna | % na FTP | RPE (Ƙoƙari) | Manufa |
|---|---|---|---|---|
| 1 | Farfadowa Mai Aiki | <55% | 2-3/10 | Hutawa, juyi mai sauƙi |
| 2 | Jimiri (Endurance) | 56-75% | 4-5/10 | Tushen aerobic, mafi mahimmanci |
| 3 | Tempo | 76-90% | 6-7/10 | Jimiri na tsoka |
| 4 | Ƙofar Laktat | 91-105% | 7-8/10 | Haɓaka FTP, aikin tsere |
| 5 | VO₂max | 106-120% | 9/10 | Ƙarfin aerobic mafi girma |
| 6 | Anaerobic Capacity | 121-150% | 10/10 | Ikon anaerobic |
| 7 | Neuromuscular | >150% | MAX | Sprint, fashewar iko |
Jagorar Yankuna 7
Zona 2: Jimiri (Tushen Horo)
Zona 2 shine yanki mafi mahimmanci don gina lafiyar hawan keke. Yana haɓaka ƙarfin aerobic da isar da iskar oxygen zuwa ga tsokoki. Masu hawan keke ƙwararru suna kwashe 60-70% na lokacin horon su a wannan yankin.
Zona 4: Ƙofar Laktat (Yankin Iko)
Zona 4 yana da mahimmanci don aikin tsere. Horarwa a wannan yanki yana haɓaka FTP dinku kuma yana ba ku damar yin sauri na tsawon lokaci. Yana buƙatar ƙoƙari sosai amma yana ba da sakamako mai kyau don tsere da hawan tuddai.
Tsarin Horo na 80/20
Yawancin masana suna ba da shawarar horo mai rarraba: 80% na lokacin horo a yankuna masu sauƙi (Zona 1-2), kuma 20% a yankuna masu wahala (Zona 4-7). Ka guji horo da yawa a tsakiya (Zona 3) akai-akai don guje wa gajiya mai yawa.