Kusokoneza Ntchito Zanu Zingakuthandizeni Kuchita Zochita ndi kuchepetsa Kutentha
Mumadziona kuti ndinu wabwino kuposa mawonekedwe ake. Mumathamanga kangapo pa sabata kuti mukhale ndi thanzi labwino komanso mwakuthupi ndipo mwinamwake mumakonda kusewera kumapeto kwa sabata. Anzanu ena amabwera ku tawuni chifukwa cha maholide, ndipo mumasankha kuyenda. Palibe vuto, muli bwino, molondola? Cholakwika. Pambuyo pa tsiku pamtunda, mumamva kuti mwathamangitsidwa ndi mphuno ya Santa ndi zonse zakutchire.
Chikuchitika ndi chiani?
Mwinamwake mungakhale wokongola kwambiri, chifukwa chochita masewero olimbitsa thupi. Koma ngati ndizo zonse zomwe mumachita, tsiku ndi tsiku, mukhoza kukhala mukudzivulaza kapena kupsinjika maganizo, ndipo imeneyo si njira yabwino yokwanira. N'chiyani chingathandize kupewa kuvulazidwa ndi kupsa mtima? Maphunziro a mtanda.
Kodi Cross Training ndi chiyani?
Mawu akuti mtanda mtanda amatanthauza chizoloŵezi chophunzitsira chomwe chimaphatikizapo machitidwe osiyanasiyana osiyanasiyana. Ngakhale kuli kofunikira kuti wothamanga aziphunzitsa masewera awo ngati akufuna kuti apambane, ambiri omwe amaphunzitsidwa nawo ndi njira yophunzitsira yopindulitsa kwambiri. Mwachitsanzo, mungagwiritse ntchito njinga komanso kusambira mlungu uliwonse kuti mukhale ndi mphamvu zowonongeka, kumanga mphamvu zowononga minofu ndikuchepetsa mwayi wowononga kwambiri. Maphunziro a pamtunda amaletsa nkhawa zomwe zimachitika pa gulu linalake la minofu chifukwa ntchito zosiyana zimagwiritsa ntchito minofu m'njira zosiyana.
Ubwino wa Maphunziro a Mtanda
Maphunziro a mtanda ndi njira yabwino yothetsera magulu osiyanasiyana a minofu, kukhazikitsa maluso atsopano, ndi kuchepetsa kusungunuka kumene kumalowa mkati mwa miyezi yofanana. Maphunziro a pamtunda amakupatsanso mwayi wotsutsana ndi nkhawa zomwe zimayikidwa minofu kapena ngakhale mtima wanu.
Pambuyo pa miyezi yofanana, thupi lanu limakhala lopambana kwambiri pochita masewerawa, ndipo pamene izi ndizopambana mpikisano, zimachepetsa kuchuluka kwa thupi lanu lomwe mumakhala nazo komanso kuchepetsa momwe mumakhalira mukamaphunzitsa; M'malo molimbikitsabe, mumangokhala ndi thanzi labwino. Maphunziro a mtanda ndi ofunika kuchepetsa chiopsezo chovulazidwa ndi vuto lobwerezabwereza kapena kugwiritsira ntchito mopitirira muyeso.
- Kuchepetsa kuchita masewera olimbitsa thupi
- Kukulolani kuti mukhale osinthasintha pa inu zosowa zofunikira ndi mapulani (ngati dziwe latsekedwa, mukhoza kupita kuthamanga mmalo mwake).
- Zimapanga mlingo wapamwamba wa zochitika zonse zozungulira
- Zochitika thupi lonse, osati magulu okhaokha
- Amachepetsa chiopsezo chovulaza
- Gwiritsani ntchito minofu pamene ena akupumula ndikuchira
- Angapitirize kuphunzitsa pamene akuvulala
- Kuwonjezera luso lanu, luso lanu ndi kulingalira kwanu
Kodi Zochitika Zotani Ziyenera Kupanga Msika Wabwino Wophunzitsa Nthawi Zonse ?
Zochita Zolimbitsa Mtima (Ganizirani za kuwonjezera zochita zitatu zosiyana kuchokera mndandanda pansipa):
- Kuthamanga
- Kusambira
- Maseŵera
- Kupalasa
- Kukula kwazitali
- Kuthamanga kumtunda
- Kujambula (pakatikati kapena ayezi)
- Kusambira
- Racquetball / basketball / masewera ena a khoti
Mphamvu Yophunzitsa
- Ma calisthenics (kukankhira mmwamba ndi kugwedeza ndi kukwera mmwamba)
- Zolemera zaufulu
- Makina
- Tubing ndi Mabungwe
Kukhazikika (kutambasula, yoga)
Kuthamanga, mphamvu, ndi kubwezeretsa
Maphunziro a dera, sprinting, plyometrics ndi mitundu ina ya chikhalidwe cha luso
Ndi kuphunzitsa mtanda, mukhoza kuchita masewera olimbitsa thupi tsiku ndi tsiku, kapena kuposa tsiku limodzi. Ngati mutachita zonsezi tsiku lomwelo, mutha kusintha momwe mumachitira. Mukhoza kusonkhanitsa zophunzitsira pamtanda ku zosowa zanu ndi zofuna zanu; Sakanizani ndikufananitsani masewera ndikusintha nthawi zonse.
Kuchita masewera olimbitsa thupi kungalimbitse mtima, mafupa, minofu, ziwalo, kuchepetsa mafuta a thupi ndi kusintha kusintha, kulingalira ndi kugwirizana. Koma ngati mukufuna kuona madalitso onsewa, muyambe kuyambitsa maphunziro.
Ndi nthawi yabwino yotani kuposa tsopano? Ndikumva anzanu atenga snowboarding.
Chitsime:
Cross Training, OrthoInfo, American Academy of Orthopedic Surgeons, October, 2011.