Ilimin Bugun

Kimiyyar Saurin Iyo

Ƙididdigewar Tushe Na Saurin Iyo

Ƙididdigewar Sauri

Velocity = Stroke Rate (SR) × Distance Per Stroke (DPS)

Fassara: Yadda kuke yi da sauri ya dogara ne akan yawa nawa sau kuke yi bugun (SR) sau nawa nisan nisa kuke tafiya kowace bugun (DPS).

Wannan ma'aunin sauƙi mai ruɗawa yana sarrafa duk aikin iyo. Don samun sauri, dole ku:

  • Ƙara Mitar Bugun (juyawa da sauri) yayin riƙe DPS
  • Ƙara Nisan Kowace Bugun (tafiya nisa kowace bugun) yayin riƙe SR
  • Inganta duka (mafi kyawun hanya)

⚖️ Ma'auni

SR da DPS gabaɗaya suna da alaƙa ta juye-juye. Yayin da ɗaya ke ƙaruwa, ɗayan yana raguwa. Zane-zanen iyo shine samun mafi kyawun daidaito don gasar ku, irin jikin ku, da matakin lafiyar ku na yanzu.

Mitar Bugun (SR)

Menene Mitar Bugun?

Mitar Bugun (SR), wanda kuma ake kira cadence ko tempo, yana auna yawan cikakken zagayowar bugun da kuke yi kowace minti, wanda aka bayyana a cikin Bugawa Kowace Minti (SPM).

Dabara

SR = 60 / Lokacin Zagaye

Ko:

SR = (Adadin Bugawa / Lokaci a daƙiƙa) × 60

Misali:

Idan zagayowar bugun ku yana ɗaukar daƙiƙa 1:

SR = 60 / 1 = 60 SPM

Idan kun kammala bugawa 30 a daƙiƙa 25:

SR = (30 / 25) × 60 = 72 SPM

📝 Ƙidayar Bugun Lura

Don freestyle/backstroke: Ƙidaya kowace shigar hannu (hagu + dama = bugawa 2)

Don breaststroke/butterfly: Hannaye suna motsawa tare (ja ɗaya = bugun 1)

Ma'aunin Mitar Bugun Ta Taron

Freestyle Sprint (50m)

Elite: 120-150 SPM
Rukuni Na Shekaru: 100-120 SPM

Freestyle 100m

Elite: 95-110 SPM
Rukuni Na Shekaru: 85-100 SPM

Nisan Tsakiya (200-800m)

Elite: 70-100 SPM
Rukuni Na Shekaru: 60-85 SPM

Nisa (1500m+ / Ruwa Mai Buɗewa)

Elite: 60-100 SPM
Rukuni Na Shekaru: 50-75 SPM

🎯 Bambance-bambancen Jinsi

Elite namiji 50m free: ~65-70 SPM
Elite mata 50m free: ~60-64 SPM
Elite namiji 100m free: ~50-54 SPM
Elite mata 100m free: ~53-56 SPM

Fassara Mitar Bugun

🐢 SR Mai Ƙasa Sosai

Halaye:

  • Matakai na glide mai tsawo tsakanin bugawa
  • Raguwar sauri da asarar ƙarfi
  • "Wuraren mutuwa" inda sauri ke faɗuwa sosai

Sakamako: Amfani da kuzari marar inganci—kuna ci gaba da sake ƙaruwa daga raguwar sauri.

Gyara: Rage lokacin glide, fara kama da wuri, riƙe motsin ci gaba mai ci gaba.

🏃 SR Mai Girma Sosai

Halaye:

  • Bugawa masu gajeru, masu yanke ("juyar dababa")
  • Fasahar kama mara kyau—hannu yana zamewa a ruwa
  • Yawan kashe kuzari don ƙaramin motsi

Sakamako: Ƙoƙari mai yawa, ƙarancin inganci. Yana ji aiki amma ba sauri ba.

Gyara: Tsawaita bugun, inganta kama, tabbatar da cikakken shimfiɗawa da turawa zuwa ƙarshe.

⚡ SR Mafi Kyau

Halaye:

  • Ma'aunin kari-kari—ci gaba amma ba abin tsoro ba
  • Ƙarancin raguwar sauri tsakanin bugawa
  • Kama mai ƙarfi da cikakken shimfiɗawa
  • Mai dorewa a saurin gasa

Sakamako: Matsakaicin sauri tare da ƙarancin ɓatar kuzari.

Yadda Ake Samu: Gwada daidaitawa na ±5 SPM yayin riƙe sauri. RPE mafi ƙanƙanta = mafi kyawun SR.

Nisan Kowace Bugun (DPS)

Menene Nisan Kowace Bugun?

Nisan Kowace Bugun (DPS), wanda kuma ake kira Tsawon Bugun, yana auna nisan da kuke tafiya tare da kowane cikakken zagayowar bugun. Shi ne babban alamar ingancin bugun da "ji na ruwa."

Dabara

DPS (m/bugun) = Nisa / Adadin Bugawa

Ko:

DPS = Sauri / (SR / 60)

Misali (pool 25m, turawa 5m):

Yi iyo 20m a cikin bugawa 12:

DPS = 20 / 12 = 1.67 m/bugun

Don 100m tare da bugawa 48 (4 × turawa 5m):

Nisan mai tasiri = 100 - (4 × 5) = 80m
DPS = 80 / 48 = 1.67 m/bugun

Ma'aunin DPS Na Kullum (Pool 25m Freestyle)

Masu Iyo Elite

DPS: 1.8-2.2 m/bugun
SPL: 11-14 bugawa/tsawo

Masu Iyo Masu Gasa

DPS: 1.5-1.8 m/bugun
SPL: 14-17 bugawa/tsawo

Masu Iyo Na Lafiya

DPS: 1.2-1.5 m/bugun
SPL: 17-21 bugawa/tsawo

Masu Farawa

DPS: <1.2 m/bugun
SPL: 21+ bugawa/tsawo

📏 Daidaitawar Tsawo

6'0" (183cm): Manufa ~12 bugawa/25m
5'6" (168cm): Manufa ~13 bugawa/25m
5'0" (152cm): Manufa ~14 bugawa/25m

Masu iyo masu tsawo suna da DPS mai tsawo ta halitta saboda tsawon hannu da girman jiki.

Abubuwan Da Ke Shafar DPS

1️⃣ Ingancin Kama

Ikon "riƙe" ruwa tare da hannu da hannun ku yayin lokacin ja. Kama mai ƙarfi = ƙarin motsi kowace bugun.

Motsin Jikin Horo: Motsin kama, iyo da ɗumbin, motsin sculling.

2️⃣ Kammala Bugun

Turawa har zuwa cikakken shimfiɗawa a kwibin. Masu iyo da yawa suna sakewa da wuri, suna rasa kashi 20% na ƙarshe na motsi.

Motsin Jikin Horo: Motsin jan yatsa, saiti na mai da hankali kan shimfiɗawa.

3️⃣ Matsayin Jiki & Tsarin Streamline

Raguwar ja = nisan tafiya mafi nisa kowace bugun. Kwatankwacin manya, jiki a kwance, cibiya mai tsauri duk suna rage juriya.

Motsin Jikin Horo: Bugawa a gefe, turawan streamline, aikin kwanciyar hankali na cibiya.

4️⃣ Tasirin Bugawa

Bugun yana riƙe sauri tsakanin bugun hannu. Bugawa mai rauni = raguwar sauri = DPS mafi guntu.

Motsin Jikin Horo: Bugun tsaye, bugawa tare da allo, bugawa a gefe.

5️⃣ Fasahar Numfashi

Numfashin marar kyau yana rushe matsayin jiki kuma yana haifar da ja. Rage motsin kai da juyawa.

Motsin Jikin Horo: Motsin numfashin gefe, numfashin bangarorin biyu, numfashin kowane bugawa 3/5.

Daidaiton SR × DPS

Masu iyo masu cancantar ba kawai suna da SR ko DPS mai girma ba—suna da mafi kyawun haɗuwa don gasar su.

Misali Na Duniya Ta Gaske: Caeleb Dressel Na 50m Freestyle

Ma'aunin Rikodin Duniya:

  • Mitar Bugun: ~130 bugawa/min
  • Nisan Kowace Bugun: ~0.92 yards/bugun (~0.84 m/bugun)
  • Sauri: ~2.3 m/s (saurin rikodin duniya)

Bincike: Dressel yana haɗa SR mai girma sosai tare da DPS mai kyau. Ikonsa yana ba shi damar riƙe tsawon bugun mai ma'ana duk da juyawa mai yawa.

Nazarin Yanayi

🔴 DPS Mai Girma + SR Mai Ƙasa = "Wuce Gliding"

Misali: 1.8 m/bugun × 50 SPM = 1.5 m/s

Matsala: Glide mai yawa yana haifar da wuraren mutuwa inda sauri ke faɗuwa. Marar inganci duk da tsawon bugun mai kyau.

🔴 DPS Mai Ƙasa + SR Mai Girma = "Juyar Dababa"

Misali: 1.2 m/bugun × 90 SPM = 1.8 m/s

Matsala: Ƙimar kuzari mai girma. Ji aiki amma yana rasa motsi kowace bugun. Ba mai dorewa ba.

🟢 DPS Da SR Mai Daidaito = Mafi Kyau

Misali: 1.6 m/bugun × 70 SPM = 1.87 m/s

Sakamako: Motsi mai ƙarfi kowace bugun tare da juyawa mai dorewa. Mai inganci kuma sauri.

✅ Gano Mafi Kyawun Daidaiton Ku

Saiti: 6 × 100m @ Saurin CSS

  • 100 #1-2: Yi iyo ta halitta, rubuta SR da DPS
  • 100 #3: Rage ƙidayar bugun ta 2-3 (ƙara DPS), gwada riƙe sauri
  • 100 #4: Ƙara SR ta 5 SPM, gwada riƙe sauri
  • 100 #5: Nemo wurin tsakiya—daidaita SR da DPS
  • 100 #6: Kulle akan abin da ya fi sauƙi a sauri

Rep ɗin da ya fi sauƙi a sauri = mafi kyawun haɗuwar SR/DPS ku.

Figitin Bugun: Ma'aunin Ƙarfi-Inganci

Dabara

Stroke Index (SI) = Sauri (m/s) × DPS (m/bugun)

Figitin Bugun yana haɗa sauri da inganci a cikin ma'auni ɗaya. SI mafi girma = mafi kyawun aiki.

Misali:

Mai Iyo A: 1.5 m/s sauri × 1.7 m/bugun DPS = SI na 2.55
Mai Iyo B: 1.4 m/s sauri × 1.9 m/bugun DPS = SI na 2.66

Bincike: Mai Iyo B yana da ɗan sannu amma mafi inganci. Tare da ingantaccen ƙarfi, suna da damar aiki mafi girma.

🔬 Tushen Bincike

Barbosa et al. (2010) sun gano cewa tsawon bugun shine mafi mahimmancin hasashe na aiki fiye da mitar bugun a cikin iyo mai gasa. Duk da haka, dangantakar ba ta layi ba ce—akwai wurin da ya dace wanda ƙaruwa DPS (ta hanyar raguwar SR) ke zama marar amfani saboda asarar ƙarfi.

Mabuɗin shine ingancin biomechanical: ƙara yawan motsi kowace bugun yayin riƙe kari-kari wanda ke hana raguwar sauri.

Aikace-aikacen Horon Mai Amfani

🎯 Saiti Na Sarrafa SR

8 × 50m (daƙiƙa 20 hutu)

Yi amfani da Hoton Tempo ko ƙidaya bugawa/lokaci

  1. 50 #1-2: SR na tushe (yi iyo ta halitta)
  2. 50 #3-4: SR +10 SPM (juyawa mafi sauri)
  3. 50 #5-6: SR -10 SPM (sannu, bugawa mafi tsawo)
  4. 50 #7-8: Komawa tushe, lura wane ya fi inganci

Manufa: Haɓaka wayewa na yadda canje-canjen SR ke shafar sauri da ƙoƙari.

🎯 Saiti Na Haɓaka DPS

8 × 25m (daƙiƙa 15 hutu)

Ƙidaya bugawa kowace tsawo

  1. 25 #1: Kafa ƙidayar bugun na tushe
  2. 25 #2-4: Rage ta bugun 1 kowace lap (max DPS)
  3. 25 #5: Riƙe ƙaramin ƙidayar bugun, ƙara sauri kaɗan
  4. 25 #6-8: Nemo raguwar ƙidayar bugun mai dorewa a saurin manufa

Manufa: Inganta ingancin bugun—tafiya nisa kowace bugun ba tare da rage sauri ba.

🎯 Saiti Na Golf (Rage SWOLF)

4 × 100m (daƙiƙa 30 hutu)

Manufa: Mafi ƙarancin makin SWOLF (lokaci + bugawa) a saurin CSS

Gwada haɗuwa daban-daban na SR/DPS. Rep ɗin da ke da SWOLF mafi ƙanƙanta = mafi inganci.

Bin diddigin yadda SWOLF ke canzawa akan reps—tasowa SWOLF yana nuna gajiya tana rushe dabara.

Mallaki Ilimin, Mallaki Saurin

Velocity = SR × DPS ba kawai dabara ba ce—tsarin fahimtar da inganta kowane ɓangare na dabarar iyo ku.

Bin diddigin masu canji biyu. Gwada daidaito. Nemo mafi kyawun haɗuwar ku. Sauri zai biyo baya.

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