Kusinthasintha, komwe kumayesedwa ngati kuyenda komwe mumakhala nawo palimodzi, ndi chimodzi mwa zigawo zisanu zomwe zimakhudzana ndi thanzi labwino , ndipo ndizofunikira kwambiri pa thanzi labwino . Ngati kuyenda kwanu kumakhala kochepa pazifukwa zilizonse, zimakhala zovuta kuchita zochitika za tsiku ndi tsiku, monga kukweza manja anu pamwamba kukweza zinthu kuchokera kumapulatifomu, kapena kugwada kuti mutenge chinachake.
Kusinthasintha kosavomerezeka kumagwirizananso ndi kuwonongeka kwa kugwa ndi kuvulala komweko, zomwe zikuwunikira kufunikira kokhala ndi njira zabwino zokhazikika mu ukalamba.
Pali njira zambiri zowonjezera ndikuonjezera kuyenda, kuphatikizapo yoga , Pilates, machitidwe ena olimbikitsa mphamvu, komanso ngakhale kupukuta kwa thovu , koma kutambasula kwanthawi zonse kumakhalabe njira yowonjezera yogwira ntchito. Nsombayi, ndithudi, ndi yakuti pali mitundu yosiyanasiyana ya kutambasula, ndipo monga momwe kafukufuku akupitilira mmunda, akatswiri akuphunzira zambiri za nthawi ndi momwe angapangire mtundu uliwonse wa kutambasula ndipo ngati njira zina zotambasula zili zoyenera nthawi zosiyanasiyana, ntchito, kapena anthu ena.
Chimene chingadabwe ndi inu kuti miyendo iwiri yotambasulidwa yomwe nthawizonse yakhala ikugwiritsidwa ntchito monga njira zopitilira maphunziro kuti ayambe kusinthasintha ayamba kutuluka mwa kalembedwe. Izi sizikutanthawuza kuti palibe nthawi kapena malo omwe mungayandikire, koma kuti muganizire mosamala za momwe mungagwiritsire ntchito pa maphunziro anu omwe, komanso ngati ali oyenera kugwiritsa ntchito.
Pano pali zomwe muyenera kudziwa zokhudza kutayika kwapakati ndi kutambasula.
Maziko Okhazikika Okhazikika
Statis kutambasula ndizomene anthu ambiri amaganiza akamva mawu akuti "kutambasula." Mukasuntha pang'ono, muzigwiritsira ntchito masekondi 10 mpaka 60, kenako mumasulire musanayambe kutsogolo.
Mwachitsanzo, mukamawongolera mbali ya quadriceps , mumagwadira, mutukula phazi lanu, mutenge phazi loponderezeka ndi dzanja lanu losiyana, ndipo mutenge chidendene chanu kumbali yanu, mutenge malo pomwe mutamva bwino pansi pa ntchafu yapamwamba yanu yonyamula mwendo.
Palibe cholakwika mwachindunji ndi kutambasula kwazitali, ndipo ndithudi, ndi njira yothandiza yosunga ndi kuyendetsa kayendetsedwe kake. Izi zinati, phunziro lofufuza la 2015 lomwe linatulutsidwa mu nyuzipepala ya Applied Physiology, Nutrition, ndi Metabolism , linapeza kuti, mosiyana ndi zomwe anthu ambiri amakhulupirira, kuyendetsa pamatopo asanayambe kugwira ntchito sikutchepetsetsa kuvulaza. Kuwonjezera apo, phunziro la 2014 lomwe linatulutsidwa mu Journal of Strength ndi Conditioning Research linapeza kuti kuyima koyambirira musanayambe kuchita masewero olimbitsa thupi kungachepetse ntchito pamene mukugwira ntchito yophunzitsa mphamvu kapena zochitika zina zomwe zimafuna mphamvu zowononga, monga sprinting kapena jumping. Izi zimapangitsa kuti pulogalamuyi isamangidwe bwino kwambiri, makamaka othamanga komanso anthu omwe akuyang'ana pa maphunziro.
Izi sizikutanthawuza kutambasula kwazomwe kulibe malo ake-izo zimatero; koma phindu lopindulitsa kwambiri, kutanthauza kuti, kusunga kapena kuwonjezera kayendetsedwe kake-muyenera kumawongolera mwatsatanetsatane mukatha kuchita masewera olimbitsa thupi kapena monga momwe mumakhalira pambuyo pa kutentha pang'ono.
Mulimonsemo, njirayi imakupatsani mpata woika maganizo anu pa kusintha kwabwino pamene minofu yanu ili yotentha komanso yosakayikira, yokonzekera kusunthira kumapeto (kapena kupitilira!) Momwe mumayendetsera mozungulira.
Zojambula Zogwiritsa Ntchito Zokongola
Njira yowonongeka ndi njira ina yomwe yatsutsidwa ndi kafukufuku wamakono chifukwa cha kuvulaza kwake. Izi zikuti, mwayi mwinamwake mwakhala mukuwongolera mpira pamtundu wina. Tangoganizani kumbuyo ku sukulu ya pulayimale kwa mphindi. Ngati munakhalapo ndi aphunzitsi akuphunzitsani zakuthupi akutsogolerani mu "butterfly."
Ngakhale kuti chizolowezichi chayamba kusintha, aphunzitsi ambiri a PE ankalimbikitsa ophunzira awo kuti:
- Khalani pansi ndipo mubweretse pamodzi phazi lanu.
- Tsegulani mawondo anu, kotero kuti mapiko anu akunja alowe pansi.
- Dulani zidendene za thupi lanu momwe mungathere.
- Bwetsani mawondo anu mmwamba ndi pansi ngati gulugufe likuwombera mapiko ake kuti liwongolere kubuula kwanu.
Ndicho chidziwitso chotsirizira ichi, "bwerani mawondo anu mmwamba ndi pansi," zomwe zimapangitsa izi kukhala zovuta kwambiri.
Kwenikweni, kuthamanga kwa mpira ndi mtundu wa kutambasula komwe mumapunthwitsa kapena kupitilira thupi lanu mobwerezabwereza kupyola kayendetsedwe kake kakugwiritsa ntchito mphamvu, mphamvu, kapena mphamvu yokoka. Pamwamba, zimveka zogwira mtima, ndipo ndithudi, othamanga ndi osewera amagwiritsa ntchito njirayi kuti apangitse kusintha kwawo. Izi zati, zimayesedwa kuti ndi njira yopambana kwambiri yomwe ingakhale yabwino kwa othamanga apamwamba omwe ali ndi chidziwitso choyenera kuti azitha kusuntha popanda kuwopsa.
Kwa kuchita masewera olimbitsa thupi, pali zochepa zofunikira (poyerekeza ndi njira zina zotambasula), ndi ngozi yaikulu yowononga minofu kapena misonzi chifukwa cha malingaliro amatsenga. Siziyenera kuti (ngati kale) zikhale zozolowereka zowonongeka.
Kujambula kwa Ballistic Si Kofanana Kwambiri Kugwiritsira Ntchito
Ndikofunika kuzindikira, ngakhalebe, kuti kugwiritsira ntchito maluwa ndi kutambasula si chinthu chomwecho. Mitundu iwiriyi yowonjezera nthawi zambiri imasokonezeka chifukwa palibe kutanthauzira kumaphatikizapo kugwiritsira ntchito maulendo kwa nthawi yaitali. Izi zinati, pali kusiyana kwakukulu pakati pa njira.
Kutambasula mwamphamvu (nthawizina kumatchedwa kutambasula mwamphamvu) ndi mawonekedwe a kutambasula kumene mumatenga mbali zanu mwa kuyenda kwawo kwathunthu mosasunthika popanda kugwira kutambasula kumapeto kwa msinkhu. Mwachitsanzo, kupanga magulu a manja, miyendo yamapazi, mapapu akuyenda kwambiri, kapena masewera akuluakulu a mpweya musanayambe kuchita masewera olimbitsa thupi onse angakhale ngati mawonekedwe a kutambasula.
Kuwongolera mwachidwi kumasiyana ndi kukongola kwa ballistic chifukwa kukakamiza ndi kugwedeza kumalo komwe kumapangitsa ziwalo zanu kusagwedezeka sikuchitika; M'malo mwake, mukungotenga thupi lanu ku malire ake mwa njira yoyendetsedwa ndi yopitirira. Kuwongolera mwakhama kwakula pakudziwika chifukwa kafukufuku, monga phunziro la 2015 la ndemanga lofotokozedwa pamwambapa, akuwonetsa kuti ndi bwino kwambiri pokonzekera thupi lanu kuchita masewera olimbitsa thupi, kupititsa patsogolo ntchito ndi kuchepetsa mwayi wovulazidwa, kusiyana ndi kuwonongeka. Izi ndizoona makamaka ngati mukuchita mwatsatanetsatane kuti muzitsanzira mtundu umene mukuyenda nawo panthawi yopuma. Mwachitsanzo, kugwada pansi ndi chifuwa chimakankhira musanayambe kuyenda.
Kuwongolera Molimbana ndi Zovuta Zotsalira
Poyerekeza kulumikiza kwazithunzi ndi zozizwitsa, zinthu zofunika kukumbukira ndizakuti mawonekedwe onse ndi oyenerera m'madera osiyanasiyana. Kuwongolera mwamphamvu kungakhale koyenera kwa anthu onse, kuphatikizapo achikulire, chifukwa cha chikhalidwe chawo komanso mphamvu yake yosunga ndi kuyendetsa kayendetsedwe ka kayendetsedwe kake, makamaka pokhapokha atachita kachitidwe kachitidwe kazochita.
Kujambula kwa mpira kumalo ena, sikoyenera kwa anthu onse chifukwa cha njira zake zowonjezera. Choncho, ziyenera kukhala zochepa kwa othamanga kwambiri kapena othamanga, kapena omwe amachita zambiri amachita njirayo mosamala. Ngati simukudziwa ngati mutalowa m'gululi, yesetsani kubetcherako ndikugwiritsabe ntchito.
Zotsatira Zabwino
Zotsatira za Ntchito Zokhudza Thupi la 2008 zomwe zinatulutsidwa ndi American College of Sports Medicine (ACSM) zikusonyeza kuti akuluakulu amatha maphunziro osachepera awiri kapena atatu omwe amatha kusinthasintha mlungu uliwonse. Izi ziyenera kulumikiza magulu akuluakulu a minofu, kutenga mamembala anu kudutsa modutsa. Pamene ziri kwa inu kusankha momwe mungapangire maphunziro okhwima kusintha muzochitika zanu za sabata, apa pali mfundo zingapo zotetezeka komanso zothandiza:
- Yesetsani kutambasula mwakhama musanayambe kuphunzitsira galimoto ndi mphamvu monga gawo la chizolowezi chanu chofunda. Sankhani machitidwe omwe akugwiritsira ntchito magulu ndi ziwalo zomwe mukugwira ntchito pa cardio kapena mphamvu yanu. Mwachitsanzo, ngati mukufuna kukonza masewera olemera, magulu angapo ang'onoang'ono angathandize kukonzekera thupi lanu.
- Yesetsani kutambasula mosamala mutatha mapulogalamu anu a cardio kapena masewera olimbitsa thupi. Lembani ziwalo zanu zonse zazikulu ndi magulu otupa. Gwirani chingwe chilichonse kwa masekondi 10 mpaka 30. Bwerezani kutambasula kokha mpaka mutenge ma sekondi makumi asanu ndi limodzi pa gulu limodzi ndi minofu. Mwachitsanzo, ngati mutagwiritsa ntchito quad kutambasula masekondi 30, kumasula kutambasula, ndi kubwereza kachiwiri kuti mutenge masekondi 60. Mchitidwe wokhala ndi chizolowezi chowongolera thupi womwe umagonjetsa magulu akuluakulu a minofu ayenera kutenga pafupi maminiti 10 kuti amalize.
- Panthawi yozizira komanso yogwira ntchito, sungani mbali zanu pamagulu awo onse, koma pewani kuwakakamiza kupyola malire awo. Muyenera kumverera movutikira pang'ono kumapeto kwa kuyenda kwanu, koma sikuyenera kukhala zopweteka. Ngati mumamva ululu, bwererani pang'ono.
- Yesani mitundu yochita masewera olimbitsa thupi yomwe imaphatikizapo kuphunzitsa kusintha, monga yoga, tai chi, Pilates, kapena barre.
- Pewani kulowetsa malingaliro anu pamasewero anu pokhapokha mutakhala wopikisano wodziwa bwino kwambiri kapena wochita masewera olimbitsa thupi omwe amadzipangitsa kuchita njirayo mosamala. Pamene mukukaikira, pitirizani kutambasula ndi mwamphamvu.
Mawu Ochokera
Kumapeto kwa tsiku, zenizeni ndikuti anthu ambiri samangokwanira. Ngati mukudandaula za nthawi komanso momwe mungapitirizire kutambasula panthawi yanu yovuta, sungani bwino. Yambani mwa kuyesera kuti mukhale ndi mphamvu zolimbitsa thupi zokwanira 150 mlungu uliwonse. Pambuyo patsiku lanu la magawo 20 kapena 30 tsiku lililonse, yonjezerani kuwonjezeka kwa mphindi khumi. Pano pali ndondomeko yoyenerera kuti muyambe.
> Zotsatira:
> Behm DG, Blazevich AJ, Kay AD, McHugh M. "Zotsatira zovuta za minofu yotambasula pantchito, > machitidwe > , ndi kuvulaza anthu omwe ali ndi thanzi labwino. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2016. 41 (1); 1-11. https://doi.org/10.1139/apnm-2015-0235.
> Haddad M, Dridi A, Chtara M, Chaouachi A, Wong DP, Behm D, Chamari K. "Kukhazikika Kwambiri Kungayambitse Kuthamanga kwa Maola 24 Osavuta." Journal of Strength & Conditioning Research . 2014. https://doi.org/10.1519/JSC.0b013e3182964836.
> Tsamba P. "Malingaliro amtunduwu mu minofu akutambasula zochita masewera olimbitsa thupi." International Journal of Sports Thandizo Lathupi . 2012. 7: 109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/.