Pezani Zokwanira Mitambo Yamadzi
Masewera a ndege, monga kupalasa, bwato, ndi kayaking, amafunikira luso lapamwamba, thupi lapamwamba , ndi mphamvu zenizeni, ngakhalenso kupirira malinga ndi mtunda wa mpikisano kapena mpikisano.
Pamapeto pake, kuphunzitsidwa pamadzi kumafunika kuti muyambe kumvetsetsa zofunikira komanso kusintha. Mukakhala ndi luso linalake lapamwamba, kuphunzitsidwa zolemera pa masewero olimbitsa thupi kapena kwina kulikonse kungakhale kothandiza kuthandizira ntchito yonse.
Mwachidziwikire, mungafunikire kuphatikizapo chikhalidwe cha aerobic conditioning.
Chenjezo la Kuvulaza
Ochita masewera olimbitsa thupi amatha kupirira ndi kuvulala kumbuyo chifukwa cha kubwerezabwereza ndipo nthawi zambiri zimakhala zovuta kwambiri. Kulemera kwa thupi lapamwamba kungakhale kopindulitsa, koma muyenera kusamala kuti musayambe kuvulaza kapena kuvulaza kwambiri zigawo za thupi lanu. Pa nthawi yomweyi, kugwiritsa ntchito mphamvu zamagetsi mwanzeru kungateteze kuvulaza koteroko. Ndi nkhani yokonza bwino. Pa chizindikiro chilichonse cha ululu mu mgwirizano, panthawi yomwe amachititsa kapena kupitilira, monga kukakamiza, kukoka kapena mizere, kusiya ntchitoyi ndikufunsira wophunzitsira mphamvu, kapena wodwalayo, malinga ndi kuuma kwake.
Ponena za Pulogalamu ya Kulima ndi Kayaking
Mapulogalamu abwino nthawi zonse amakhala okhudzana ndi thupi labwino, zolinga, ndi mwayi wopeza zinthu ndi ophunzitsa. Wophunzitsa kapena wothandizirayo nthawi zonse akhoza kupereka pulojekiti yeniyeni komanso yowunikira.
Kuwonjezera pamenepo, kuphunzitsa kwa zochepa mphamvu ndi zochitika zochitika mwachibadwa zimasiyana ndi zochitika zochitika.
Ngati ndinu watsopano kuti muphunzitse kulemera, sungani mfundo ndi zochita zomwe muli nazo zowonjezera .
Nthawi zonse muwotenthe ndi kuzizira pansi musanaphunzire ndikuphunzira. Kuvomerezeka kwachipatala kuti muchite masewero olimbitsa thupi ndibwino nthawi zonse kumayambiriro kwa nyengoyi.
Mphamvu ndi Makhalidwe Pulogalamu
Kuyambira apo mumanga mphamvu ndi minofu. Chogogomezera ndi kukweza zolemetsa zolemera kwambiri kuti aphunzitse dongosolo la mitsempha mogwirizana ndi minofu ya minofu kuti asunthire katundu wambiri. Kusokoneza thupi, komwe kumapangitsa kukula kwa minofu, sikutanthauza mphamvu, ngakhale mu maziko awa maziko ena a minofu adzakuthandizani kuti mukule bwino.
Mphamvu idzakhala maziko a gawo lotsatiralo, lomwe ndi chitukuko cha mphamvu. Mphamvu ndizokhoza kusuntha katundu wolemera kwambiri mu nthawi yochepa kwambiri. Mphamvu ndizopangidwa ndi mphamvu ndi liwiro. Pofuna kuthamanga, zikhoza kutanthawuza kuyamba bwino kapena kupititsa patsogolo bwino pamzere womaliza. Pakati pa mpikisano, kuunikira pang'ono ndi kuchitapo kanthu mwamsanga kuti tigogomeze kukula kwa mphamvu.
Nthawi ya chaka: Chaka chonse
Nthawi: Masabata 12, mutenge masabata awiri, pitirizani ndi katundu wopepuka komanso kuchitapo kanthu mwamsanga panthawi ya mpikisano.
Masiku pa sabata: 2-3, ndi tsiku limodzi pakati pa magawo
Amatsitsimutsa: 8-10
Amasintha: 2-4
Pumula pakati pa seti: 1-2 mphindi
Zochita
M'munsimu muli mndandanda wa maulendo opanga zochitika zosiyanasiyana zolimbitsa thupi zomwe zingathandize masewera a watercraft:
- Mbalame ya Barbell
- Kutsitsa kanyumba kukakokera
- Chiroma chakufa
- Ndakhala mzere wa chingwe
- Dumbbell imadula mkono wopopera
- Dumbbell yotsalira-mzere
- Sung'onong'onong'ono amayamba kupititsa patsogolo kapenanso kusokoneza makina
- Chitsulo chosakaniza
- Chilumba cha Lat
- Sinthani kusinthika
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zikubwereza ndikukweza msonkho koma zisakupangitseni "kulephera" kwathunthu.
- Ngakhale matupi apamwamba - mikono, mmbuyo, ndi mapewa - ndizochita zomwe zimasonyezedwa mu masewera a zamadzi, kuthamanga kwa mchiuno, ziwalo zam'mimba ndi m'mimba zimakhala zofanana pakuperekera mphamvu . Magulu ndi zowonongeka zimapanga mphamvu ndi mphamvu m'dera lino.
- Musagwire ntchito kuti mulepheretse kuchita masewera olimbitsa thupi monga chithunzi cha dumbbell, mtengo wa matabwa ndi lat, ndipo mukhale ndi mawonekedwe abwino. Gwiritsani ntchito mapepala apamwamba pazomwe zili pamtunda, osati mikono yomwe ili pamunsi. Ndikofunika kuteteza anthu omwe ali pachiopsezo pamene akuphunzitsidwa masewera omwe mapewa amakhala nawo "kunja kwa masewera olimbitsa thupi".
- Ngati simungathe kubwezeretsa phunziroli ndi tsiku limodzi lopumula pakati, konzekerani pulogalamuyi ku magawo awiri sabata iliyonse m'malo mwa atatu.
- Mwinamwake mungakhale wowawa pambuyo pa magawo awa. Kupweteka kwa minofu kapena kuchepetsa kupweteka kwa minofu (DOMS) ndichibadwa; kupweteka pamodzi sikuli. Onetsetsani kuti muyang'ane mkono wanu ndi zomwe mukuchita. Bwererani pamene ululu wodwala kapena ululu umamveka.