Kodi ndi ofunika motani pa mpikisano wothamanga?
Kodi n'chiyani chimatsimikizira luso la maseŵera? Nanga malire a masewera a anthu ndi otani? Panali nthawi imene palibe munthu amene ankaganiza kuti munthu akhoza kuthamanga mailosi anayi, koma mu 1954, Roger Bannister anachita zomwezo, ndipo posachedwa, ena ambiri adatsatira. Masiku ano, masewera ambirimbiri amatha kukwaniritsa ultra-marathons, Ironman Triathlons ndi maola 24 ndi zolemba masewera.
Kodi pali malire?
Kodi ndi zinthu ziti zimene zimachititsa kuti anthu asamagwire masewera? Akatswiri ambiri amavomereza kuti zina mwa zinthuzi ndi monga zakudya , zolimbikitsa , zachilengedwe, ndi kupita patsogolo kwa zipangizo ( nsapato , nsapato , masewera, njinga) zomwe zonse zimapangitsa kusintha kwa masewera olimbitsa thupi . Koma mutatha kufotokoza za kupita patsogolo kwa chilengedwechi, akatswiri ambiri amakhulupirira kuti maseŵera olimbitsa thupi angakhale okhudzana ndi majini athu - makamaka majini omwe amachititsa mtima wathu kupirira ndi minofu yamtundu .
Ntchito Yopangidwira Ya Ma Genetics
Genetics imatipanga m'njira zambiri kuphatikizapo zomwe tingachite kuti titeteze masewera. Maphunziro, zakudya, ndi zinthu zina zimathandiza kwambiri kuti tipeze mphamvu zathu, koma majini athu akhoza kuchepetsa ntchito. Mutha kukhala ndi mwayi wopeza maseŵera olimbitsa thupi, koma ngati mukukhala ndi moyo wokonda kudya komanso palibe zolimbitsa thupi simungathe kukwanitsa kuchita zimenezi.
Kumbali inayi, munthu yemwe ali ndi zochepa zowonjezera mazira angapeze njira zowonjezera ndi kukhala wolimba.
Genetics imakhudza kwambiri mphamvu, kukula kwake kwa minofu ndi minofu (kuthamanga mofulumira kapena pang'onopang'ono), chipinda cha anaerobic (AT) , mphamvu yamapapo, kusinthasintha, ndipo, pamlingo wina, chipiriro .
Chinthu chimodzi chokha cha ochita maseŵera olimbitsa mtima ndi mphamvu ya mtima, kapena mphamvu ya mtima yopereka oxygen yokwanira (kudzera m'magazi) ku mitsempha yogwira ntchito. Izi, nazonso, zimatsimikiziridwa ndi majini.
Zina zomwe zimapangitsa ochita maseŵera olimbitsa thupi kuti athe kugwiritsa ntchito minofu yogwiritsira ntchito mpweya wabwino komanso kupanga ATP ( adenosine triphosphate ), mafuta omwe amalola kuti thupi limapangidwe komanso kuyenda. (onani: Kupanga Mphamvu Zopangira Zochita ). Kuchita bwino kwa njirayi kumayesedwa ndi chinachake chotchedwa VO2 max (mpweya waukulu wa oksijeni).
Mmene Majeremusi Amakhudzidwira Mmene Othamanga Akuyankhira Kuphunzitsidwa
Majini anu angathenso kudziwa momwe thupi lanu limayankhira pa maphunziro, zakudya ndi zina zina zakunja.
Kafufuzidwe pa kupirira kosavuta kumasonyeza kuti anthu ena amayankha zambiri ku maphunziro kuposa ena. Kotero ngakhale mutakhala ndi mphamvu zochepa zopezera chipiriro, mungayankhe bwino kuphunzitsidwa ndikukulitsa zomwe mungathe kuchita kuposa wina yemwe ali ndi "luso" laumwini lomwe samayankha.
Maphunziro amachititsanso kuwonjezeka kwa mtima, koma kuchuluka kwa kuwonjezeka kumeneku kungadalire ma genetic. Ochita masewera olimbitsa thupi adzakhala ndi chidwi chachikulu pa maphunziro ndipo adzakhala ndi kuchuluka kwakukulu kwa chiwerengero cha mitochondria mu maselo.
(Mitochondria ndi organelles m'maselo omwe amapanga ATP, kotero kuti munthu amakhala ndi mitochondria yowonjezereka, ndipo ali oyenerera kwambiri.)
Zinthu Zina Zimene Zimakhudza Mphamvu Zothamanga
Ma Genetics amawoneka kuti alibe mphamvu pazochita monga kulingalira, mphamvu, nthawi yochita komanso kulondola. Ambiri mwa luso limeneli akhoza kupindula kwambiri ndi maphunziro abwino.
Masewera olimbitsa thupi
Ochita masewera olimbitsa thupi ndi zakudya zabwino zimakhudza kwambiri masewera ake. Palibe izi zomwe zikuwonekera kwambiri pamene mpikisano wotchuka "amapeza" kapena "amenya khoma" pazochitika. Bonking kawirikawiri amachokera ku glycogen, kutaya madzi m'thupi kapena kuphatikiza.
Achinyamata angapewe izi mwa kuphunzitsa thupi kuti liwotche mafuta pamene malo ogulitsira glycogen amachepetsanso ndi kupereka mosalekeza minofu yogwira ntchito pazochitika. (Onani: Mphamvu zolimbitsa thupi ).
Maphunziro a Maluso a Maganizo
Kuchita maphunziro opanga malingaliro monga kujambula , kujambula , ndi njira zophunzirira zogwira ntchito ndi nkhaŵa zonse ndi luso loposa momwe aliyense wothamanga angaphunzire bwino ndi kuchita. Njirazi, kuphatikizapo kuphunzira njira ndi masewera a masewerawa, kugwiritsa ntchito zipangizo zoyenera ndi kupeŵa kuvulazidwa ndizifukwa zonse zovuta mu masewera olimbitsa thupi omwe sagwirizana kwambiri ndi majeremusi.
Ngakhale akatswiri ambiri ochita masewera olimbitsa thupi akudalitsidwa ndi masewera olimbitsa thupi ndi masewera olimbitsa thupi, ngakhale othamanga okondwerera angathe kugwiritsa ntchito mwakhama maluso awo, kukhala ndi zakudya zabwino komanso kukhala ndi maganizo abwino.
Zotsatira:
Bouchard, C., R. Malina, ndi L. Perusse (1997). Genetics of Fitness ndi Physical Performance. Champaign: Human Kinetics, pp. 1-400.
Bouchard, C., P. An, T. Rice, JS Skinner, JH Wilmore, J. Gagnon, L. Perusse, AS Leon, ndi DC Rao (1999). Kusamvana kwasodzi kwa VO2 kuyankha ma max ku maphunziro a zochitika: Zotsatira kuchokera ku HERITAGE Family Study. J. Appl. Physiol. 87: 1003-1008.
Khungu JS, A. Jaskolski, A. Jaskolska, J. Kransnoff, J. Gagon, AS Leon, DC Rao, JH Wilmore, ndi C. Bouchard (2001). Zaka, kugonana, mtundu, kuyanjanitsa koyamba, ndi kuyankha ku maphunziro: PHUNZIRO la Phunziro la Banja. J. Appl. Physiol. 90: 1770-1776.