Ngati mumasewera kapena masewera a milandu omwe akuphatikizapo kuyamba ndi kuyima, pokhala ndi luso lofikira liwiro lanu mwamsanga-kuchokera kuimirira kapena ku jog-kungakupatseni mwayi kuposa wotsutsa wanu. Kufulumizitsa ndi mawu omwe akutanthauza momwe mungasinthire mwamsanga msanga ndipo ndi luso lothandizira kuti mukhale ngati mukusewera masewera omwe amafunika kuyamba mofulumira, mobwerezabwereza akuyamba ndi kuima, kapena kusintha kosiyanasiyana komweko.
Ochita masewera omwe amafika pawindo lawo mofulumira kwambiri akuwoneka kuti ali ndi zinthu zingapo zofanana. Chimodzi mwa zoonekeratu ndizo malo awo otsika kumayambiriro kwa sprint. Amakhalanso ndi malo otsika kwa nthawi yaitali ndipo amatha kutsogolera mphamvu zawo poyendetsa m'malo moyendayenda. Kukhala pansi kumayambiriro ndi njira imodzi yomwe mungathe kukhalira ndikukula ngati mukufuna kuthamanga mofulumira.
Chinthu china chokhudzana ndi kayendedwe ka thupi ndi thupi ndi kugwiritsa ntchito mikono kuti ikuthandizeni kupita patsogolo. Kuthamangitsa manja ndi kubwerera mmbuyo m'malo mowonekera kumbali, kumatithandiza kuti thupi liziyenda molunjika kumene mukufuna kupita. Kuika manja ndi kayendetsedwe ka manja kumeneku kukuwoneka kuti ndi njira yothandiza kwambiri komanso yothandiza kuthandizira kuthamanga kwambiri pamabwalo.
Chinthu china chofala chomwe amachiwona mwa othamanga omwe ali ndi changu chofulumira kwambiri ndi nthawi zawo zochepetsera pansi.
Ogwiritsira ntchito mofulumizitsa amathera nthawi yocheperana ndi nthaka, kupanga mphamvu zambiri pamtunda uliwonse ndi kuika mapazi awo pansi pa thupi lawo panthawi yofulumizitsa. Kufika pa zidendene kapena ndi thupi kumbuyo kwa phazi kumakhala kuchepa pang'ono, ndipo kumachepetseratu kutsogolo, koma kufika pamapazi a mapazi ndi thupi kupita patsogolo kumawonjezeka kwambiri ndipo kumapangitsanso nthawi yothandizana.
Ochita masewera a pamtunda ndi masewera amapindula nthawi zambiri pochita zovuta zomwe zimapititsa patsogolo. Nazi njira zingapo zophunzitsira zowonjezera kuthamanga kuchoka pa chipata ndikuchiyendetsa kamodzi mukamafika pamtunda.
1. Kutambasula Ndi Mzere Wolemera
Kuthamanga motsutsana ndi kutsutsa kungakhale mfumu ya kuthamanga kwachangu. Ochita masewera a mpira amatha kugwiritsa ntchito kulemera kwake panthawi yophunzitsa kuti apange mphamvu ndi kuthamanga. Kuti apindule kwambiri ndi kubowola, akatswiri a maseĊµera amafunika kusunga mawonekedwe abwino kwambiri pamene akukoka chisindikizo ndi kuimitsa pobowetsa.
2. Zonse Zokwera
Zowonongeka zapangidwe zasonyezedwa kuti zowonjezera mwapikisano wothamanga kwambiri ndipo zingakhale ndi phindu pang'ono powonjezera kuthamanga koyera. Zonsezi zimakhala zosavuta kuti wothamanga ayambe kumanga msanga komanso mphamvu ndipo angathe kuthandiza kuchepetsa nthawi yocheza. Kuwonjezera magawo 5-50 a yard sprint mu maphunziro a mlungu ndi mlungu ndi njira yabwino yopititsira patsogolo liwiro lapamwamba. Kuchita mitundu iyi ya sprints pang'onong'ono pang'ono, kapena phiri lingakhale lothandiza kwambiri (ndi labwino) kusiyana ndi kuwapanga pazitsulo.
3. Plyometrics
Zochita zamagetsi, zikachitika bwinobwino, ndi njira yabwino yopangira mphamvu mu glutes ndi quads ndi kukhazikitsa mphamvu yowonjezera, yomwe imatha kumasulira mofulumira msanga komanso kuthamanga kwachangu.
Ndikofunika kwambiri kuti othamanga amvetse ndikumvera zizindikiro zowononga pochita zida zowonongeka ndikumanga mphamvu komanso khama pang'onopang'ono.
Momwemonso, wothamanga adzagwiritsa ntchito njira zosiyanasiyana zophunzitsira zomwe zimaphatikizapo zojambula zitatuzi kuti apange msanga mofulumira komanso mofulumira kwambiri. Kuphatikizana kwa kutsutsana, kufulumira, komanso kumanga mphamvu kumapatsa munda ndi oyendetsa milandu mwayi wapadera pazitsulo ndi pamapeto.