Kuchita masewera olimbitsa thupi kungakhale bwino kusiyana ndi kupuma mokwanira pambuyo pa mpikisano
Pambuyo pa mpikisano wothamanga kapena kugwira ntchito mwakhama, zikuwoneka kuti kupuma kwathunthu kungakhale njira yabwino yolimbikitsira kuchira. Komabe, kafukufuku wayamba kupeza zopindulitsa zina pochitapo kanthu. Kukhalanso mwakhama kumatanthauza kugwira ntchito yochepa kwambiri pambuyo pochita ntchito. Pali mitundu iwiri yowonongeka. Imodzi imakhala nthawi yoziziritsa nthawi yomweyo mutayesetsa mwakhama.
Njira yachiwiri yowonongeka ikuphatikizapo masiku omwe akutsatila mpikisano kapena kuchita masewera olimbitsa thupi. Kafukufuku akukula pa ubwino wa mitundu yonse ya yogwira ntchito.
Kafukufuku wofalitsidwa mu Medicine & Science mu Sports ndi Exercise (1) anapeza kuti kuchira mwamsanga pakangotha chochitikachi kumalimbikitsa kuchepetsa ndi kuchepetsa minofu ya lactate mofulumira kuposa kupuma kwathunthu. Pambuyo panthawi yochepa, gulu limodzi linapumula kwathunthu pamene gulu lachiwiri linagwiritsa ntchito peresenti 30 peresenti pakati pa nthawi. Gulu logwira ntchito linachepetsa msinkhu wa magazi mwachangu ndipo likhoza kupindula ndi mphamvu zowonjezereka m'magulu onse opuma.
Phunziro lina (2) linapeza kuti kuwonjezera mphamvu yochepa mphamvu kwa nthawi yonse yomaliza mpikisano siidachepetse mpikisano wamakono kuti ayambe kuchira ndipo zakhala ndi zotsatira zabwino pazomwe amachiritsidwa ndi kusintha maganizo.
Kafukufuku wachitatu adapeza kuti akuchiritsidwa molimbika komanso akuthandizidwa kuti atuluke mwamsanga.
(3) Mfundo yayikulu ndi yakuti kugwira ntchito zochepa kwambiri kumathandiza kuti magazi asagwiritsidwe ntchito, zomwe zimathandizanso kuchotsa lactic acid m'mimba. Kuchepetsa kupweteka kwa thupi kumaoneka kuti kumachepetsa kwambiri kuchepa kwa magazi a lactate ndi kuthamanga kwa minofu yothamanga. Komabe, onse amavomereza kuti kufufuza kwina kuli kofunika kuti tipeze yankho lomveka bwino ponena za njira yabwino yothetsera vutoli.
Mfundo Yofunika Kwambiri
Mpumulo wogwira ntchito umawoneka kuti amalola wothamanga kuthupi ndi m'maganizo kuchotsa kupsinjika za maphunziro ndi mpikisano pamene akukhalabe ndi thanzi labwino. Ikukhala mbali yowonjezereka ya mapulani ambiri a maphunziro ndipo zikuwoneka kuti ikupereka phindu lina kuposa kuvulaza. Ganizirani kuwonjezerapo zovuta zochepa, zochepa zozizira kwambiri pulogalamu yanu yobwezeretsa mpikisanowo ndikuwone ngati mumakhala bwino mofulumira.
Chitsime:
(1) Zotsatira za kuyambanso kupuma pa madzi a plasma lactate ndi mphamvu ya anaerobic ikutsatiridwa mobwerezabwereza. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita. 1996 Apr; 28 (4): 450-6. PMID: 8778550
(2) Zotsatira za kugwiritsira ntchito mphamvu yochepa mu nthawi yochizira pambuyo pa masewera a rugby. M Suzuki, T Umeda, S Nakaji, T Shimoyama, T Mashiko, ndi K Sugawara, British Journal of Sports Medicine, 2004 38: 436-440.
(3) Kuchotsa Mwazi Wokhetsa Magazi Pogwiritsa Ntchito Misala Yambiri ndi Kugwira Ntchito Mwakhama. Micklewright, D P. 1; Pindulani, R FACSM 1; Gladwell, V 1; Sellens, M H. Medicine & Science mu Masewera & Kuchita Zovuta. 35 (5) Supplement 1: S317, May 2003.