Kutambasula May Kukuthandizani Kukhazikika Koma Simungachepetseni Kuvulaza Kapena Kukhumudwa
N'chifukwa chiyani muyenera kutambasula? Kugwiritsa ntchito njira zolimbitsa thupi ndi gawo limodzi la masewera olimbitsa thupi kwambiri kapena maphunziro a coaching. Kodi muyenera kutambasula, nthawi, kapena pambuyo pochita masewera olimbitsa thupi kapena zojambula zina?
Kafufuzidwe pa Kuthetsa Kusamvana Kupewa Kuvulaza kapena Kuchepetsa Kupsinjika kwa Minofu
Mudzawamva zifukwa zitatu zazikulu zomwe zimaperekedwa kutambasula panthawi yozizira komanso kutambasula pamene mukuzizira.
Choyamba ndichokutambasula kudzathandiza kupeŵa kuvulala. Yachiŵiri ndi yakuti idzachepetsa kupweteka kwa minofu mutatha kugwira ntchito. Lachitatu ndilo lingathe kusintha kayendetsedwe kake ndipo mothandizani ntchito yanu.
Koma zomwe makochi akhala akuphunzitsa kwa zaka zambiri sizinatsimikizidwe ndi kafukufuku. Kafukufuku amapeza malo otambasula kuti azitha kuyenda bwino, koma sanatsimikizidwe kuti azipewa kuvulala kapena kuchepetsa kupwetekedwa kwa minofu mukakhala kale, nthawi, kapena mutatha kuchita masewera olimbitsa thupi. Kwa zaka zambiri, ndemanga zowonongeka za maphunziro abwino akuti simungachepetse kuvulaza kapena kuchepetsa kupweteka kwa minofu mwa kutambasula.
Zowonjezera: Kutambasula - Zimene Zofufuzira Zofufuza
Kuwongolera Mowongoka kwa Kukhazikika ndi Kuthamanga Kwambiri
Nanga n'chifukwa chiyani muyenera kutambasula? Kusinthasintha kawirikawiri ndi cholinga mwaokha. Kukhoza kutenga mgwirizano kudzera muzitsulo lathunthu kumatipatsa ufulu wambiri woyendayenda. Kuwonjezera apo, kutambasula kuti muthetse minofu yolimba kumamva bwino ndikuyang'anira thupi.
Zochita zolimbitsa thupi monga yoga ndi kutambasula zimaganizira za kusintha.
Kupititsa patsogolo kusinthasintha kwanu komanso kuyenda mozungulira nthawi zonse kungakuthandizeni kuchita zinthu zomwe simungachite. Kuwongolera kwapang'onopang'ono kumayendetsa pang'onopang'ono minofu kudzera muzitsulo zake zonse, ndiye kuzigwiritsira ntchito pamalo omwe ali okwanira (koma popanda ululu).
Kutambasula kumachitika kwa masekondi 15 mpaka 30.
Kodi muyenera kutambasula kangati? Kafukufuku wasonyeza kuti kutambasula tsiku ndi tsiku, kamodzi pa gulu la minofu kwa masekondi 30, kungachititse kuwonjezeka kwa kuyenda. Mukhoza kuchita chizoloŵezi nthawi iliyonse ya tsiku. Mungapeze kuti kuli koyenera kuchita ndi ntchito zanu zina, kapena mungathe kuzichita mosiyana.
Mtundu wapadera wa kutambasula, kutengapo mbali kowonjezera kachulukidwe kake , kunapangidwira chifukwa chokonzekera kuvulaza ndipo tsopano ikugwiritsidwa ntchito ndi othamanga. Zatha pambuyo pochita masewera olimbitsa thupi.
Kutambasulira kwa Walkers
Muyenera kudzifunsa nokha ngati mungapeze nthawi yotambasula kapena kuchita masewera olimbitsa thupi ngati simunawaphatikize ngati gawo la ntchito yanu yachizolowezi yochita masewera olimbitsa thupi. Mukhoza kugwiritsa ntchito njirayi yolumikizira anthu oyendayenda kuti mupange gawo la kuyenda kwanu.
Nthawi Zonse Zosasunthira Musanatambasule
Ndibwino kuti muwotchedwe ndi ntchito zomwe zimapangitsa minofu kutambasulidwa kwa mphindi 5 mpaka 10 musanayambe kutambasula. Kuyenda mofulumira ndiko kutentha kwakukulu. Ngati mukufuna kukwera mofulumira kwambiri ndipo mukufuna kutambasula musanayambe kufulumira, muwotchedwe mofulumira mofulumira, kenaka mutambasule.
Kutambasula Pambuyo Kuchita Zochita Zolimbitsa Thupi?
Kutambasula pambuyo pochita masewera olimbitsa thupi kungathandize kupumula ndi kusinthasintha mavutowo pa minofu yomwe yangoyamba kumene.
Mwachikhalidwe ichi chinachitidwa patapita nthawi yozizira. Kapena, mungafune kuchita zochepa monga ntchito zawo zosiyana ndi ntchito yanu ya cardio kapena mphamvu.
> Zotsatira:
> de Noronha M, Kamper SJ. Kutambasula kuti muteteze kapena kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Dongosolo la Cochrane la Zosintha Zogwirizana . September 1996. doi: 10.1002 / 14651858.cd004577.pub3
> Hindle K, Whitcomb T, Briggs W, Hong J. Makhalidwe abwino othandizira anthu kuti asamayende bwino (PNF): Njira zake zowonongeka ndi minofu. Journal of Human Kinetics . 2012; 31 (-1). onetsani: 10.2478 / v10078-012-0011-y
> Lauersen JB, Bertelsen DM, Andersen LB. Kupambana kwa masewero olimbitsa thupi pofuna kupewa zovulaza masewera: Kuwunika mwachidwi ndi kusanthula zochitika za mayesero osasinthika. British Journal of Sports Medicine . 2013; 48 (11): 871-877. lembani: 10.1136 / bjsports-2013-092538.
> Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Zothandizira kupewa zovulaza zokhudzana ndi masewera: Kukonzekera mwatsatanetsatane ndi Meta-Kulingalira kwa mayesero osinthidwa. Masewera a Masewera . 2013; 44 (4): 473-486. lembani: 10.1007 / s40279-013-0136-8.