Ingancin Iyo: SWOLF

Ma'aunin Tattalin Arziki na Bugun Ku - Ƙasawa Yana Da Kyau

Menene SWOLF?

SWOLF (Swim + Golf) ma'auni ne mai haɗawa mai inganci wanda ke haɗa ƙidayar bugun da lokaci a cikin lamba guda ɗaya. Kamar golf, manufar shine rage makin ku.

Dabara

SWOLF = Lokacin Lap (daƙiƙa) + Ƙidayar Bugun

Misali: Idan kun yi iyo na 25m a cikin daƙiƙa 20 tare da bugun 15:

SWOLF = 20 + 15 = 35

SWOLF Mai Ƙa'ida Don Kwatancin Pool

Don kwatanta maki a kan tsayin wuraren iyo daban-daban:

SWOLF₂₅ = (Lokaci × 25/Tsayin Pool) + (Bugawa × 25/Tsayin Pool)

Ma'auni Na SWOLF

Freestyle - Pool 25m

Masu Iyo Elite
30-35

Matakin ƙasa/duniya, inganci na musamman

Gasa
35-45

Varsity na makaranta, kwaleji, masters na gasa

Masu Iyo Na Lafiya
45-60

Horo na yau da kullun, dabara mai ƙarfi

Masu Farawa
60+

Haɓaka dabara da yanayin jiki

Sauran Bugawa - Pool 25m

Backstroke

Yawanci maki 5-10 mafi girma fiye da freestyle

Mai kyau: 40-50

Breaststroke

Bambancin fadi saboda dabarar glide

Kewayon: 40-60

Butterfly

Yana kama da freestyle ga masu iyo masu ƙwarewa

Mai kyau: 38-55

⚠️ Bambancin Mutum-mutum

SWOLF yana samun tasiri daga tsawo da tsawon hannu. Masu iyo masu tsawo suna ɗaukar ƙananan bugawa a zahiri. Yi amfani da SWOLF don bin diddigin ci gaban ku maimakon kwatancewa da wasu.

Fassara Sigogin SWOLF

📉 Rage SWOLF = Inganta Inganci

Dabarar ku tana yin kyau, ko kuna zama mafi tattalin arziki a wani saurin da aka bayar. Wannan shine manufa akan makonni da watanni na horo.

Misali: SWOLF yana raguwa daga 48 → 45 → 42 akan makonni 8 na aikin dabara mai hankali.

📈 Karuwar SWOLF = Raguwar Inganci

Gajiya tana shiga, dabara tana karuwata, ko kuna yin iyo da sauri fiye da yadda ingancin ku ke yarda.

Misali: SWOLF yana tasowa daga 42 → 48 a lokacin 200m na ƙarshe na saitin 1000m, yana nuna gajiya.

📊 Haɗuwa Daban-daban A SWOLF Iri Ɗaya

SWOLF na 45 zai iya samuwa daga haɗuwa da yawa na bugun/lokaci:

  • Daƙiƙa 20 + bugawa 25 = Mitar yawa, bugawa mafi guntu
  • Daƙiƙa 25 + bugawa 20 = Mitar ƙasa, bugawa mafi tsawo

Koyaushe yi nazarin abubuwan da suka shafi (ƙidayar bugun DA lokaci) don fahimtar dabarun iyo ku.

🎯 Aikace-aikacen Horon SWOLF

  • Taron Dabara: Nema don rage SWOLF ta hanyar ingantacciyar kama, madaidaitawa, da matsayin jiki
  • Lura Da Gajiya: Tashin SWOLF yana nuna karuwata dabara—lokacin hutu
  • Ma'aunin Saurin-Inganci: Nemo mafi girman saurin da za ku iya riƙewa ba tare da SWOLF yana tasowa ba
  • Ingancin Motsa Jiki: Bin diddigin SWOLF kafin/bayan saiti na motsa jiki don auna canja-wurin dabara

Mafi Kyawun Ayyuka Na Aunawa

📏 Ƙidayar Bugun

  • Ƙidaya kowane shigar da hannu (hannun biyu tare)
  • Fara ƙidayawa daga bugun na farko bayan turawa
  • Ƙidaya har zuwa taɓawar bango
  • Riƙe tare da daidaitar nisantar turawa (~5m daga tutoci)

⏱️ Lokaci

  • Auna daga bugun na farko zuwa taɓawar bango
  • Yi amfani da daidaitaccen ƙarfin turawa akan laps
  • Fasaha (Garmin, Apple Watch, FORM) tana ƙididdigewa kai tsaye
  • Lokacin hannu: Yi amfani da agogon sauri ko stopwatch

🔄 Daidaito

  • Auna SWOLF a saurin kama-kama don kwatancewa
  • Bin diddigin lokacin saiti na babba, ba dumama/sanyi ba
  • Lura da irin bugun (freestyle, baya, da dai sauransu)
  • Kwatanta irin tsayin pool (25m da 25m, ba 25m da 50m ba)

Iyakokin SWOLF

🚫 Ba Za Ku Iya Kwatancewa Tsakanin 'Yan Wasa Ba

Tsawo, tsawon hannu, da sassauci suna haifar da bambance-bambancen ƙidayar bugun na halitta. Mai iyo 6'2" zai sami SWOLF mafi ƙasa fiye da mai iyo 5'6" a mataki ɗaya na lafiya.

Bayani: Yi amfani da SWOLF don bin diddigin ci gaban ku kawai.

🚫 Ma'aunin Haɗe Yana Ɓoye Bayanai

SWOLF yana haɗa masu canji biyu. Za ku iya inganta ɗaya yayin da kuke mummunar ɗayan kuma har yanzu kuna da makin iri ɗaya.

Bayani: Koyaushe ku bincika ƙidayar bugun DA lokaci daban.

🚫 Ba Daidaitaccen Saurin Ba

SWOLF yana ƙaruwa a zahiri yayin da kuke yin iyo da sauri (bugawa da yawa, ƙarancin lokaci, amma jimlar mafi girma). Wannan ba rashin inganci ba ne—wannan kimiyya ce.

Bayani: Bin diddigin SWOLF a takamaiman sauri na manufa (misali, "SWOLF a saurin CSS" da "SWOLF a saurin sauƙi").

🔬 Kimiyya A Bayan Tattalin Arziki Na Iyo

Bincike ta Costill et al. (1985) ya kafa cewa tattalin arziki na iyo (kudin kuzari kowace nisa) ya fi muhimmanci fiye da VO₂max ga ayyukan tsakiyar nisa.

SWOLF yana aiki a matsayin proxy don tattalin arziki—SWOLF mafi ƙasa yawanci yana daidaitawa da ƙarancin kashe makamashi a wani saurin da aka bayar, yana ba ku damar yin iyo da sauri ko tsawo tare da ƙoƙari iri ɗaya.

Motsin Jikin Horon SWOLF

🎯 Saiti Na Rage SWOLF

8 × 50m (daƙiƙa 30 hutu)

  1. 50 #1-2: Yi iyo a saurin da ya dace, rubuta SWOLF na tushe
  2. 50 #3-4: Rage ƙidayar bugun ta 2, riƙe lokaci iri ɗaya → Mayar da hankali kan tsawo kowace bugun
  3. 50 #5-6: Ƙara mitar bugun kaɗan, riƙe ƙidayar bugun iri ɗaya → Mayar da hankali kan juyawa
  4. 50 #7-8: Nemo mafi kyawun daidaituwa—neman mafi ƙarancin SWOLF

Manufa: Gano haɗin ƙidayar bugun/mitar ku mafi inganci.

⚡ Gwajin Kwanciyar Hankali Na SWOLF

10 × 100m @ Saurin CSS (daƙiƙa 20 hutu)

Rubuta SWOLF ga kowane 100m. Nazari:

  • Wane 100m ne ya sami mafi ƙarancin SWOLF? (Kun kasance mafi inganci)
  • Ina SWOLF ya tashi? (Karuwata dabara ko gajiya)
  • Nawa ne SWOLF ya motsawa daga na farko zuwa na ƙarshe na 100m?

Manufa: Riƙe SWOLF ±2 maki akan duk reps. Daidaito yana nuna dabara mai ƙarfi a ƙarƙashin gajiya.

Ana Samun Inganci Ta Hanyar Maimaituwa

SWOLF ba ya inganta dare ɗaya. Shi ne sakamakon tara na dubban bugawan da suka dace ta fasaha, aikin nufi, da mai hankali ga inganci akan sauri.

Bin diddiginsa akai-akai. Inganta shi a hankali. Dubi yadda iyonku yake canzawa.

Kimiyyar Bugawa → Duk Dabaru