Kuchita masewera olimbitsa thupi, tsiku ndi tsiku ndi tsiku, kutsegula malonda, sikungokhala kosautsa, kungathe kusintha pang'ono zotsatira za ntchito yanu. Thupi la munthu silinalinganizidwe kukhala ngati makina pa mzere wa msonkhano, kugwira ntchito zomwezo mobwerezabwereza; amatanthauza kutambasula, kutembenukira, kuyendayenda, ndi kusunthira kumbali iliyonse poyang'ana ku chilengedwe chosintha chamdziko.
Izi ndizo chifukwa chake maphunziro a mtanda ndi ofunika kwambiri.
Kodi Ntchito Yophunzitsa Mipingo Yotani?
Kuchita masewera olimbitsa thupi ndi ntchito zomwe zimapangitsa kuti chizoloŵezi chanu chizolowere. Amathandizira thupi lanu m'njira zomwe sizizoloŵera kuphunzitsa kusokonekera kwa minofu, kulimbitsa zofooka zomwe zingatheke, komanso kuchepetsa mwayi wophunzitsidwa kapena kuvulala mopitirira muyeso. Kuchita masewera olimbitsa thupi sikuli ntchito yeniyeni, pamsewu, koma njira yokhayokha yochepetsera zochitika zanu zolimbitsa thupi kuti mukhale ndi thanzi labwino komanso masewera olimbitsa thupi.
Zokuthandizani 4 Zosankha Kuphunzitsira Mtanda
Chifukwa choti ntchito yophunzitsira mtanda si "kukula kwake kamodzi kokha," muyenera kuganizira mozama za chizoloŵezi chanu chofuna kupeza ntchito yophunzitsira. Lingalirani zotsatila zotsatirazi posankha kuphunzitsidwa pamtanda.
1. Onjezerani Njira Yowonjezera Pogwiritsa Ntchito 5 Zophatikizapo za Kugonana
Pali zigawo zikuluzikulu zisanu za thupi: mphamvu ya minofu, kupirira kwa mtima, kupirira mtima, kusinthasintha, ndi thupi. Ntchito zambiri zimapangidwira kuti zikhale zochepa pazigawozi, koma zisakwaniritsidwe. Mwachitsanzo, kuyendetsa njinga, kuthamanga, ndi kusambira ndizo zonse zabwino zomwe zimapangitsa kuti mtima ukhale wolimba mtima, ndipo zingathandizenso kuti mukhale opirira kwambiri. Komabe, si ntchito zabwino zowonjezera mphamvu ya minofu kapena kusinthasintha, ndipo zingapangitse kapena zisapangitse patsogolo kusintha kwa thupi, malingana ndi othandizira ena, monga kudya chakudya.
Pamene mukuyesera kusankha masewera olimbitsa thupi, ndibwino kuti musankhe njira yowonjezeramo yomwe imalowera imodzi kapena ziwiri mwazigawo zisanu za thupi zomwe simukuziganizira kale. Mwachitsanzo, ngati muthamanga kwambiri, mungafune kuyamba kumanga mphamvu zamthambo kapena kusintha kusintha. Kuchita masewera olimbitsa thupi, ndiye, kungaphatikizepo kuphunzitsa mphamvu ndi / kapena yoga nthawi zingapo pa sabata.
2. Sinthani Zotsatira Zanu
Pali zinthu zitatu zomwe zimakhudzidwa kwambiri mukamachita masewera olimbitsa thupi: Kuthamanga kwakukulu, kutsika kwakukulu, ndipo palibe zotsatira. Palibe mwa iwo omwe ali "abwino kuposa" ena-onse ali ndi ubwino ndi zopinga zawo.
- Ntchito zazikulu , monga kuyendetsa ndi kulumphira, ndizofunikira kuti mupange mphamvu zapansi ndi kumanga mafupa amphamvu. Malingana ndi nkhaniyi, amakhalanso osangalatsa popanga zida zomangamanga, kuphatikizapo kulingalira, kugwirizana, mphamvu, ndi liwiro. Zovuta? Zikhoza kukhala zovuta kumalo anu ndi minofu yofewa, ndipo ngati simunayandikire mosamala ndikuyang'ana mozama mawonekedwe abwino, akhoza kuwonjezera kuvulala kwambiri.
- Ntchito zochepa kwambiri , monga kuyenda ndi kuphunzitsa mphamvu, kumene phazi limodzi limagwirizana ndi nthaka, limathandizanso kumanga mafupa amphamvu, makamaka m'munsi. Zochita izi zimasiyana mosiyanasiyana ndi cholinga, kotero mukhoza kuzilumikiza kuti azichita bwino nthawi zonse. Komabe, sikuti ali othandiza popanga zida zokhudzana ndi luso, kuphatikizapo mphamvu, mphamvu, ndi liwiro.
- Palibe ntchito zothandizira , monga kusambira ndi njinga zamoto, kuthamangitsani mafupa ndi mapulopa anu, kuchepetsa kuchepetsa kuvulaza kwambiri thupi lanu. Komanso, nthawi zambiri zimakhala zoyenera kwa anthu omwe akuchira, kapena omwe akuphunzitsidwa zochitika zovuta kwambiri ndipo samafuna kuvulaza kwambiri. Izi zati, ntchito zopanda mphamvu sizikhala ndi phindu lopuma mafupa otsika kapena apamwamba.
Posankha masewera olimbitsa thupi, mungafunike kusinthanso zotsatira za ntchito yanu. Mwachitsanzo, ngati ndinu wotchuka kwambiri wa masewera olimbitsa thupi omwe amagwera pakati pa anthu otsika ndi otsika kwambiri, mungafune kuwonjezera pulogalamu yanu ndi njira zina zopanda mphamvu, monga kukwera njinga zam'madzi kapena kuthamanga kwa madzi . Mofananamo, ngati iwe ukusambira kwambiri, nthawi ikhoza kukhala nthawi yotuluka mu dziwe ndikuyesa dzanja lako pa kuphunzitsa mphamvu kapena kulumpha chingwe.
3. Sinthani Malangizo Anu
Anthu amasuntha mu ndege zitatu zoyendayenda: sagittal, kutsogolo, ndi kutsogolo. Kusunthira mkati mwa ndege kumaphatikizapo kugwirizana kwa magulu osiyanasiyana a minofu kuti achite zosiyana pamagulu osunthira. Ngati mukusunthira malo amodzi-mwachitsanzo, othamanga ndi okwera mabasiketi amakhala osasunthika pang'onopang'ono kutsogolo kwa ndege-mukunyalanyaza zochitika ndi minofu yofunikira kuti mugwire ndege zina. Patapita nthawi, izi zingayambitse kusokonezeka kwa minofu zomwe zingabweretse kuvulala. Ndi lingaliro labwino kusankha masewera olimbitsa thupi omwe amachititsa kuyenda kwanu ndikukulimbikitsani kuti muchite ntchito zosiyanasiyana ndege. Nazi zomwe muyenera kudziwa:
- Ndege ya Sagittal: Ndege ya kuyenda ikudutsa njira yosaoneka yomwe ili pakatikati pa thupi lanu, kukugawanizani kumanzere ndi kumanja. Mukasunthira ndege, mukuyenda patsogolo kapena kumbuyo komwe kumayenda mofanana ndi ndegeyi. Kuthamanga, njinga zamoto, ndi biceps curls ndi zitsanzo zochepa chabe za zochitika zomwe zimachitika mu ndege ya sagittal.
- Ndege Yoyamba: Ndege yapaderalo imadula mzere wosayika kupyola pakati pa thupi lanu kukugawaniza kutsogolo ndi kumbuyo kwa halves. Mukamachita masewera olimbitsa thupi, mumayenda mozungulira pamsewu wofanana ndi ndege. Mwachitsanzo, makapu ndi masewera ozungulira amachitikira panja. Kwenikweni, kusambira kwapafupi kumakhala kochititsa chidwi chifukwa kumafuna kuyendetsa ndege kumbali yanu pamene thupi lanu lonse likuyenda mu ndege ya sagittal. Zitsanzo zina zimaphatikizapo kuchita masewera olimbitsa thupi pozisambira komanso kumakhala kumalo ochitira masewera olimbitsa thupi.
- Ndege Yoyendayenda: Ndege yopingasa imadula mzere wosawoneka kupyolera pakati pa thupi lanu, kukugawanizani pamwamba ndi pansi. Pankhani ya zochita, ndege yopita ndi yovuta kwambiri kulingalira chifukwa imaphatikizapo kusinthasintha ndi kusuntha. Kuthamanga njuga ya golf kapena mpira wa mpira ndizo zitsanzo zomveka zosunthira ndege, koma siwo okhawo. Ntchito zomwe zikuphatikizapo bokosi, kuvina, ndi yoga nthawi zambiri zimaphatikizapo kusinthasintha ndi kupotoza, ndi kuphunzitsa mphamvu za mphamvu monga zida za nkhuni ndi zovuta za Aroma ndi zitsanzo zina zomveka bwino.
Ngati mumayesetsa kuchita masewera olimbitsa thupi ndikupeza kuti nthawi zonse mumagwira ntchito imodzi, ndibwino kuti muthane ndi kusamvetsetsana kwa mthupi mwa kuphatikizapo chizoloŵezi chophunzitsira mtanda chomwe chimalimbikitsa kuyenda m'magulu angapo.
4. Ingoyesani Chinachake Chatsopano
Mukakhalabe ndi chizoloŵezi, mutabwereza chizoloŵezi chomwecho kwa miyezi pamapeto, simukusowa kugonjetsa ndondomeko yanu yophunzitsira mtanda. Pafupifupi maselo onse atsopano "adzasokoneza" dongosolo lanu ndikukukumbutsani kuti muli ndi minofu ya minofu yomwe mwanyalanyaza kwambiri. Sankhani ntchito yomwe mukufa kuti muyese ndikuyiwombera bwino. Mukhoza kukonda, mungadane nazo, koma kumapeto kwa tsiku, sizilibe kanthu. Chofunika ndikuteteza thupi lanu kuti likhale lopitirira kotero kuti mupitirize kuwona kuti mukukhala bwino ndi thanzi lanu.
Chitsanzo Chotsatira Maphunziro Ogwira Ntchito
Ngati mukusowa malingaliro angapo kuti mutenge juisi yanu yolenga, ganizirani zotsatirazi.
- Ngati Ndinu Wothamanga: Othamanga amapindula ndi kuphunzitsidwa mphamvu, kugwira ntchito mozama, ndi kuphunziranso kusintha, makamaka m'chiuno. Kuonjezera mwambo watsopano wophunzitsira mphamvu kumayendetsedwe a mlungu ndi mlungu kungathandize kuthetsa kusalingani kulikonse. Ndi lingaliro labwino kuti mupatsenso nthawi yokhala otayika kapena yoga mlungu uliwonse.
- Ngati Ndiwe Yogi: Yoga imachita zinthu zodabwitsa kuti zikhale zosasinthika, zowonongeka, zogwirizana, komanso zowonjezereka, koma sizidzakuthandizani kupirira mtima kapena kupirira mphamvu. Taganizirani kuwonjezera maphunziro ozungulira dera (omwe amaphatikiza mphamvu yophunzitsa ndi cardio) kangapo pa sabata.
- Ngati Ndinu Mphamvu Wophunzitsa: Ndibwino kuti mukhale wolimba nthawi zonse, komanso kuti mukhale osinthasintha komanso kuti mukhale ndi mtima woleza mtima. Onjezerani mphindi 10 mutatha kuphunzitsidwa mwamphamvu ndi masiku omwe simukuchita masewera olimbitsa thupi, ganizirani kusewera masewera monga basketball, tenisi, kapena mpira.
- Ngati Ndiwe Mpikisano: Ochita maulendo apamtunda ali ndi mphamvu zochepa za thupi ndi kupirira, komanso amawononga moyo wamapapo ndi mapapo, koma sangasangalale ndi mapulogalamu ogwira ntchito. Yesetsani kuwonjezera chizoloŵezi chophunzitsira mphamvu yapamwamba pamasiku omwe mumagwira njinga, ndipo pa masiku anu opuma, muphatikize kuyenda kapena kukwera miyala .
- Ngati Mukusambira: Monga njinga, kusambira kumapangitsa kuti thupi likhale lolimba komanso likhale lopirira, koma sizitsogolera kuzipindulitsa zazikulu zowonjezereka. Pamene suli mu dziwe, yonjezerani kalasi ya boot kuti muzitha kugwiritsa ntchito phindu la maphunziro apamwamba.
Nthawi Yokonza Zinthu
Ndibwino kuti musinthe zochita zanu nthawi imodzi pamwezi. Izi sizikutanthauza kuti muyenera kuyesa maphunziro atsopano mwezi uliwonse, koma zikutanthawuza kuti muyenera kusintha kusintha kwa nthawi, mphamvu, nthawi, kapena mtundu umene mumachita nawo nthawi zonse. Ngati mutapeza chizoloŵezi chophunzitsira mtanda mumakonda kwambiri, izi zikhoza kungotanthauza kuwonjezeranso gawo limodzi pa masewera anu sabata iliyonse, kapena kutanthawuza kuti mumasintha nthawi yanu yophunzitsira mtanda kuti mupite pulogalamu yaifupi, yowonjezereka. Chinthu chofunikira ndi kusintha nthawi zonse, ngakhale m'njira zing'onozing'ono, kuti mukhale ndi kusintha kwa thupi ndi kusintha.
Mawu Ochokera
Nkhani ya kuphunzitsidwa pamtunda kungaoneke ngati yosokoneza, popeza palibe pulogalamu yovuta komanso yofulumira yomwe imagwira ntchito kwa aliyense. M'malo modandaula za mfundoyi, yesetsani kuchita masewera awiri kapena anai sabata iliyonse ya chizolowezi chomwe mumakonda, kenaka yikani magawo awiri kapena awiri a ntchito yosiyana. Kamodzi pamwezi, pangani kusintha pang'ono. Ndizosavuta kwenikweni.