Kafukufuku amathandiza kudziwa nthawi yabwino yolongosola
Malangizo othandizira kutambasula kapena osatambasula amasintha chaka ndi chaka komanso kuchokera kwa akatswiri kuti akakhale akatswiri. Kutambasula kwalimbikitsidwa kwa zaka ngati gawo lofunikira la pulogalamu ya thupi monga njira yochepetsera chiopsezo chovulaza, kupewa kuletsa ndi kupititsa patsogolo ntchito. Ngakhale kuti ochita kafukufuku akupitiriza kuyang'ana ubwino ndi misampha yotambasula, palinso umboni wochepa (ndi wosagwirizana) kuti athetse malingaliro awa.
Kutambasula ndi Kupsinjika Kwambiri
Kafukufuku wina amasonyeza kuti kutambasula sikulepheretsa minofu kupweteka pambuyo pochita masewera olimbitsa thupi. Ofufuza Robert Herbert, Ph.D., ndi Marcos de Noronha, Ph.D. wa Yunivesite ya Sydney anachita ndondomeko yowonongeka ndi kufotokoza kafukufuku wa maphunziro 10 omwe anafalitsidwa kale omwe anatambasulira ntchito zisanachitike kapena zitatha. Anaganiza kuti kutambasula asanayambe kuchita masewera olimbitsa thupi sikulepheretsa kupsinjika kwa thupi pambuyo pake. Iwo sankathandizanso kuti lingaliro lomwe likuyambako mwamsanga musanayambe kuchita masewero olimbitsa thupi lingalepheretse kugwiritsira ntchito mopitirira muyeso kapena kuvulala kwa masewera.
Kutambasula ndi Kuchita
Akatswiri a kafukufuku pa yunivesite ya Nebraska Wesleyan anapanga nkhani mu 2009 pamene adafalitsa zotsatira zofufuza zomwe zikusonyeza kuti ochita masewera olimbitsa thupi ali ndi chuma chochepa (momwe amagwiritsira ntchito oxygen mwachangu) kuposa othamanga omwe ali ndi zida zolimba. Chifukwa chake, othamanga ochepa omwe anali othamanga anali ofulumira kuposa othamanga 'othamanga'.
Inde, chinali phunziro laling'ono kwambiri, ndipo inde, iwo amangoyerekeza kukhala pansi ndikupeza zovuta, koma zotsatira zinali zidakali zodabwitsa ndipo zinabweretsa chidwi kwambiri ku mafunso okhudzana ndi phindu la kutambasulira.
Kuwotcha vs. Kuwongolera
Zambiri mwa chisokonezo ichi zimachokera ku kusinthana kwapadera kwa kafufuzidwe kowonjezera.
Maphunzirowa adapeza kuti kutentha kwaokha sikungakhudzidwe ndi kayendetsedwe kake, koma kuti kutentha kumatsatiridwa ndi kutambasula pali kuwonjezeka kwa kuyenda. Anthu ambiri amamasulira molakwika izi pofuna kutanthawuza kuti kutambasula kusanayambe kuchita masewera olimbitsa thupi kumapweteka kuvulaza, ngakhale kuti kafukufuku wa chipatala akusonyeza kuti palibe. Kutanthauzira bwino ndiko kutentha kumene kumalepheretsa kuvulaza, pamene kutambasula sikungakhudze kuvulaza.
Ngati cholinga chachikulu choletsera kuvulala, umboniwu umasonyeza kuti othamanga ayenera kuchepetsa kutayika koyambirira musanayambe kuchita masewero olimbitsa thupi, komanso kuonjezera nthawi yotentha.
Kafukufuku amathandizira kuti kayendetsedwe ka kayendedwe kamene kakhoza kuwonjezeka ndi khumi ndi zisanu ndi zitatu mpaka makumi atatu ndi awiri kutambasuka kwa gulu lililonse la minofu patsiku. Komabe, anthu ena amafuna nthawi yaitali kapena kubwereza mobwerezabwereza. Kafukufuku amathandizanso lingaliro lakuti nthawi yokwanira yolumikizirayo ingakhale yosiyana ndi gulu la minofu.
Zotsatira za nthawi yaitali zowonjezera kayendetsedwe kawonetsero zimasonyeza kuti patadutsa milungu isanu ndi umodzi, iwo omwe amatambasula masekondi makumi atatu pa minofu tsiku lirilonse amakula kwambiri kusiyana ndi awo omwe anatambasula masekondi 15 pa minofu tsiku lililonse. Palibe kuonjezera kwina komwe kunawoneka mu gulu lomwe lapita masekondi 60.
Phunziro lina la masabata asanu ndi limodzi linapangitsidwa kuti kamodzi kamphindi 30 kamodzi tsiku lililonse kanapanga zotsatira zomwezo monga zitatu zitatu za masekondi makumi atatu.
Maphunzirowa amathandiza kugwiritsa ntchito maulendo makumi atatu ndi awiri monga gawo lachikhalidwe chothandizira kusintha kayendetsedwe kake.
Kodi Kusintha N'kovuta Kwambiri?
Pofufuza zofufuza zonse pakutambasula ndi kusinthasintha kwa othamanga, nkofunika kukumbukira kuti cholinga chotsegulira ndikukhazikitsa ndi kusunga njira zoyenera kuzungulira ziwalo zina. Ndikofunikira kuzindikira kuti kutambasula (kapena kutulutsa) minofu yolimba kumayendera limodzi ndi kulimbitsa minofu yofooka.
Ndikutsimikiza kuti tipitiliza kuwona mutu wa mutu ndi kutsutsana ndikutambasula, koma ngati mutasankha kutambasula, zingakhale zabwino kuti musinthe zochita zanu kuti mugwirizane ndi zosowa zanu. Ganizirani thupi lanu ndi masewera anu ndipo onetsetsani kuti mutambasula (ndi kulimbitsa) kuti muchepetse kusamvana kwa minofu.
Mmene Mungagwiritsire Ntchito
Mutatha kuchita masewero olimbitsa thupi, tonthozani pansi ndi kumangirira katambasula kokha mpaka mutamva pang'ono kukokera minofu, koma palibe ululu. Pamene mukugwiritsira ntchito kutambasula minofu kudzatulutsa. Pamene mukudzimva kuchepa mungathe kuonjezera kutambasula mpaka mutamva kukoka pang'ono. Gwiritsani ntchito izi mpaka mutapitiriza kuwonjezeka.
Ngati simukuwoneka kuti mukupeza njira yowonjezera, mungaganizire kugwiritsitsa kutambasula (mpaka masekondi 60).
Ndi Njira Yabwino Yotani?
Kawirikawiri, Kutsegula Kwachangu Kwambiri (PNF) kwachititsa kuti kuwonjezereka kwakukulu kuwonjezeke poyerekeza ndi kutambasulika kwapakati kapena kosavuta, ngakhale kuti zotsatira zina sizinali zofunikira kwambiri.
Kuwongolera momasuka kumakhala kosavuta kuchita ndi kuwoneka kukhala ndi zotsatira zabwino. Kafukufuku amasonyeza kuti kupitiriza mosalekeza popanda kupumula kungakhale bwino kuposa kutambasula njinga (kugwiritsa ntchito kutambasula, kupumula, ndi kubwereza kutambasula), koma kafukufuku wina samasonyeza kusiyana kulikonse.
Akatswiri ambiri amakhulupirira kuti mpira wotchedwa ballistic, kapena ukuwombera pang'onopang'ono, ndi wowopsa chifukwa minofu ikhoza kugwedezeka mgwirizano ngati mutangothamangitsanso mwamsanga nthawi yochepa yopuma. Zikhulupiriro zoterezi zimakhulupirira kuti zikhoza kuonjezera ngozi.
Kuwonjezera pa kuwongolera kayendetsedwe kake, kutambasula kumakhala kosangalatsa kwambiri ndipo othamanga ambiri amagwiritsa ntchito machitidwe otambasula kuti akhalebe olimba mu mawonekedwe a thupi. Koma chimodzi mwazipindulitsa zazikulu za kutambasula kungakhale chinthu chomwe kafukufuku sangathe kuwerengetsera: izo zimangokhala zabwino.
Kuchokera
Herbert RD, de Noronha M. Kuwongolera kuti muteteze kapena kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Dongosolo la Cochrane la Zosintha Zogwirizana 2007, Nkhani 4.
Andersen, JC Kutambasula Pambuyo ndi Pambuyo Pambuyo Kuchita Zovuta: Zotsatirapo pa Misampha Yopweteka ndi Kuopsa Kwambiri. Journal of Athletic Training 40 (2005): 218-220
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, ndi Peter McNair. Kulepheretsa Kuletsa ndi Kuvulaza Chiyanjano. Masewera a Masewera 34.7 (2004): 443-449
Ian Shrier MD, PhD ndi Kav Gossal MD. Zopeka ndi Zoonadi Zowonetsa: Malangizo Okhazikika pa Zanyama Zabwino, Dokotala ndi Sportsmedicine, VOL 28, # 8, August 2000.
Trehearn TL, Buresh RJ .. Kukhazikika ndi kukwaniritsa kusintha kwa chuma cha abambo ndi amai omwe amalumikiza mtunda wautali. J Strength Cond Res. 2009 Jan; 23 (1): 158-62.