Momwe mungakhalire mwachangu mphamvu ndi mphamvu ndi zozizwitsa zamatsenga
Kugwiritsira ntchito zida zowonongeka kaŵirikaŵiri zimagwiritsidwa ntchito ndi othamanga omwe amayenera kupangika mwamsanga mwamsanga, monga kayendetsedwe ka mpira, masewera ndi masewera a masewera, masewera a khoti komanso ngakhale njinga. Mitundu ya masewera olimbitsa thupi omwe amagwiritsa ntchito popanga mphamvuyi mofulumira, ndi yothamanga ndi kayendetsedwe kamene kamakhala ndi mphamvu yapamwamba kapena yayitali yomwe imatuluka kuchokera kwa wothamanga mu nthawi yochepa.
Kugwiritsa ntchito masewera olimbitsa thupi ndi njira imodzi yowonjezera mphamvu zowonjezera mphamvu. Cholinga cha kuphunzitsidwa zochita masewera olimbitsa thupi ndikuthamangitsa zolemera zolemera mwamsanga. Koma kuti tifike ku malo otetezeka, popanda kuika pangozi, ndikofunika kuyamba ndi zolemera zolemera komanso kuyenda mofulumira. Pa nkhani yophunzitsira (masabata angapo), koma kulemera kwake kunakwezeka ndi kuthamanga kumene kumakwezedwa kudzawonjezeka.
Kuchita masewera olimbitsa thupi pamagulu awo omaliza kumatchulidwa kuti kayendedwe ka plyometric kapena ballistic.
Kugwiritsa Ntchito Zochita Zolimbitsa Thupi
Kafukufuku amachirikiza lingaliro lakuti zozizwitsa (kuthamanga ndi mphamvu) zimapanga mphamvu zokhudzana ndi masewera, koma zimapanga ntchito yabwino yomwe imakhala pamodzi ndi mitundu ina yophunzitsira. Dera lonseli ndilopangitsa kuti mphamvu, mphamvu, ndi liwiro liziyenda bwino, kuphatikizapo zovuta zowonongeka zomwe zimapangitsa kuti zikhale zopambana kuposa kuphunzitsa kalembedwe kokha.
Umboni winanso umasonyeza kuti pofuna kupititsa patsogolo mphamvu zamagetsi kapena kuyenda mofulumira, gawo loyamba la maphunziro liyenera kuyang'ana kuwonjezera mphamvu zowonjezera ndi kumanga maziko olimba ndipo gawo lachiŵiri limaperekedwa ku mphamvu ndi kuphunzitsa mwamsanga.
Pulogalamu ya maphunziro ya milungu isanu ndi iwiri yokonzedwa kuti yowonjezera mphamvu ndi liwiro ingakhale ndi milungu isanu yoyamba yomwe ikuphatikizapo maphunziro amphamvu.
Masabata asanu ndi limodzi otsatirawa adzaphatikizapo kuphatikizapo kulemera koopsa komanso kuphulika kochita masewera olimbitsa thupi, ndipo sabata lomaliza lidzaperekedwa ku kayendedwe ka mphamvu.
Kugwiritsa Ntchito Mphamvu Zochita
Zochita zozizira kwambiri zimagwiritsa ntchito zikuluzikulu zamtundu monga masewera, kuyeretsa mphamvu, kulemera kapena kuchepa kwawongolerako, kulemera kwa mpira kumaponyera kapenanso ngakhale kumapiri. Minofu yaing'onoting'ono ngati makina osindikizira mabenki kapena kukakamiza ingagwiritsidwe ntchito popanga mphamvu koma ingachepetse zotsatira zonse kwa magulu a misampha. Zochita zomwe zimathandiza kumanga mphamvu ndi:
- Plyometrics
- Magulu
- Kulemera / Kuchita Mphamvu Ups
- Kuyenda Kwambiri Maungulo
- Sprints
- Kuwombera uku akugunda Stair Running
Zochita ziyenera kugwiritsidwa ntchito kuti zigwirizane ndi zolinga zanu zolimbitsa thupi ndi masewera, kotero kumbukirani mfundo ya Mwapadera ya Maphunziro . Zosankha zanu zolimbitsa thupi ziyenera kuyambitsa kayendetsedwe ka masewera anu.
Ngati mukuwonjezera maphunziro anu pang'onopang'ono pakapita nthawi ndikumvetsera thupi lanu kuti mukhale ndi zizindikiro zowononga, nkokayikitsa kuti maphunzirowa adzapweteka. Ndipotu, umboni wina umasonyeza kuti chiopsezo chovulaza pawindo lalikulu kapena masewera olimbitsa thupi chingathe kuchepetsedwa mwa kuchita masewera olimbitsa thupi nthawi zonse.
Mfundo Yofunika Kwambiri pa Maphunziro Ogwira Ntchito Zolimbitsa Thupi
Zochita zowonjezereka (mphamvu ndi liwiro) zingathandize kuti thupi liziyenda bwino pamaseŵera ambiri ofulumira ndipo zingachepetse mpikisano wothamanga wovulaza pazochitika zomwe zimaphatikizapo zotsatira za mphamvu zapamwamba ndi kuthamanga mwamsanga, monga masewera ambiri ndi masewera a masewera.
Kuchokera
Mafotokozedwe aposachedwapa, American College of Sports Medicine, Explosive Exercise, July 1999, www.acsm.org.