Malangizo Ophunzila Mtanda

Zowona za Kuphunzitsidwa

Maphunziro a mtanda ndi mawu omwe amaponyedwa mozungulira kwambiri pa masewera olimbitsa thupi. Ndilo mawu omwe aliyense amawoneka akudziwa bwino, koma kutanthauzira kwake kovuta kumakhala kosavuta, makamaka kwa osatchulidwa. Mwachitsanzo, mungamve kuti munthu wamoyo wovuta kwambiri amati, "Ndimaona, sindikukweza lero. Ndikuphunzitsa ena ndikuthamanga," pamene mumamva wothamanga wodzipereka atanena kuti, "Lero ndilo tsiku langa lophunzitsira mtanda , kotero ndikukweza zolemera. "

Kodi inu munazigwira izo? Kuchita masewera olimbitsa thupi kwa munthu wina kumaphunzitsanso munthu wina. Ndiye kodi muyenera kudziwa bwanji zomwe mukuyenera kuchita pophunzitsa nawo mtanda? Mwamwayi, sizosokoneza monga zikuwonekera.

Kodi Kuphunzitsidwa Kwapakati N'kutani?

Maphunziro a pamtunda ndi ntchito iliyonse yomwe imapangitsa kuti mukhale ndi chizoloŵezi chokhazikika, ndikuthandizani kuthetsa kusamvetseka kwa thupi kapena zofooka. Zotsatira zake zimapangitsa kuti thupi lanu likhale lolimba komanso kuchepetsa kupweteka kwanu.

• Kusankha ndi Kuchita Zochita Zophunzitsa Mtanda

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Zinthu zonse zabwino, chabwino? Koma izi sizikuyankha funso limene ntchito yophunzitsira mtanda imakuyenderani. Kuti muyankhe funsoli, muyenera kudziwa pang'ono za zigawo zisanu zokhudzana ndi thanzi labwino:

• Kupirira kwa mtima : Kukhoza kwa mtima ndi mapapo anu kuti zikhale ndi zofuna zanu za minofu ya magazi ndi mafuta omwe mumapuma nthawi zonse.
• Kupirira mopirira : Kodi minofu yanu yogwira ntchito imatha nthawi yaitali bwanji kugwira ntchito yapadera.
• Mphamvu za mitsempha : Mphamvu yamtunduwu imatha bwanji kutsutsa (momwe mungathere panthawi imodzi).
• Kukhwima: Kutalika kwa kayendetsedwe kanu kozungulira.

• Maonekedwe a thupi: Chiŵerengero cha mafuta ochulukitsa mafuta (minofu, fupa, madzi, ndi minofu) monga momwe zimakhalira ndi thanzi labwino.

M'dziko langwiro, ntchito yanu yodzipereka nthawi zonse ingakwaniritse gawo limodzi mwa magawo asanu a thupi lanu mofanana. Koma chifukwa chakuti nthawi zambiri anthu amakopeka ndi masewera olimbitsa thupi kapena njira yophunzitsira, zimakhala zachizoloŵezi zophunzitsa kukhala osasamala ndipo chimodzi kapena ziwiri zikuluzikulu za thupi labwino zimakula kwambiri kuposa ena. Ndipo pamene inu mukuganiza kuti izi si vuto lalikulu, izo siziri zabwino.

Taganizirani izi motere. Zachigawo zisanu zokhala ndi thupi labwino ndizofanana ndi zala zisanu. Chala chirichonse chili chofunika pa ntchito yanu yonse, monga momwe chiwalo chilichonse cha thupi labwino ndi chofunikira pa thanzi lanu lonse. Pamene mukuganiza kuti chala chimodzi ndi chofunika kwambiri kuposa china, mwina simukufuna kusiya china chilichonse. Mofananamo, mukamaganizira za thanzi lanu lonse, nkofunika kuika patsogolo zigawo zonse zisanu za thupi.

Maphunziro a mtanda ndi njira yosungiramo zigawo zonse zisanu za thupi, kapena zala zisanu.

Mwachitsanzo, ngati muli wovuta kwambiri, yogi, yomwe ndi yabwino kuti mukhale osasinthasintha komanso kuti mukhale opirira , ndiye kuti pulogalamu yanu yophunzitsira pamtanda ingaphatikizepo ntchito yochuluka ya cardio kapena yophunzitsira mphamvu kuti mukhale ndi mtima wolimba mtima komanso wopirira.

Mofananamo, ngati muli ndi moyo wathanzi, womwe uli wabwino kwa mphamvu ya thupi ndi thupi, mungaphunzitse ndi ntchito zomwe zimapangitsa kuti mukhale osasinthasintha komanso kupirira mtima. Mwa njira iyi, kuphunzitsika pamtunda sikuli ntchito yapadera pa se; Ndi njira yokhazikika yophunzitsira yomwe yapangidwa kuti ikhale yowonjezera thanzi lanu komanso thanzi lanu.

Zinthu Zapamwamba 7 Zomwe Mudziwa Zokhudza Kuphunzitsidwa Kwapakati

Kulingalira, kuphunzitsidwa pamtunda ndi kosavuta, koma apa pali zomwe muyenera kudziwa phindu lake ndi momwe mungapangire ntchito zogwirira ntchito pa nthawi yanu yophunzitsira.

1. Sizomwe Mmodzi Akukula Zimaphatikiza Zonse

Chifukwa chakuti muyeso wanu umakhala wosiyana ndi mnzanu wapamtima (mumakonda kalasi yamakono pamene mnzanu wapamtima amakonda kusambira), ntchito yabwino yophunzitsira pamtanda mwina simungagwirizane ndi ya mnzanuyo.

Pokonzekera chizoloŵezi chophunzitsira mtanda, muyenera kuganizira moona mtima za malo omwe muli zofooka zanu ndi momwe mungasankhire masewera olimbitsa thupi omwe amathandiza kuti asamayesetse.

2. Ikhoza Kuteteza Kuteteza Khungu

Kuchita masewera olimbitsa thupi tsiku ndi tsiku, chidziwitso, ndi njira yowonjezera yomwe ingadzipangire kunja kwa masewera olimbitsa thupi. Popanda kutchulapo, simungapitirize kudzipunthwitsa mwakhama pamene mukugwira ntchito ngati thupi lanu likudzipangira okhaokha. Maphunziro a pamtunda ndi njira yabwino yothetsera masewera olimbitsa thupi ndikuikapo "oomph" muzolowera. Simudzasokonezeka ngati mukuwonjezerapo ntchito zatsopano ndi zosiyana pa pulogalamu yanu yophunzitsa.

3. Ikhoza Kuchepetsa Mavuto Oipa

Ngati mumapanga masewero olimbitsa thupi nthawi zonse mukamapita ku masewera olimbitsa thupi kapena mumsewu, nthawi zonse mumaika maganizo anu pamagulu amodzimodzi, mofanana, mobwerezabwereza. Ngati izi zikupitirira kwa nthawi yayitali, mukufunsira kuvulaza mopitirira muyeso. Maphunziro a pamtunda amapereka minofu, matope, ndi mitsempha yochulukirapo mwayi wopuma ndi kukonza asanayambe kugwira ntchito.

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Chinthu china chotsutsana ndi kuchita nawo mofanana mobwerezabwereza ndi chakuti pamene minofu yanu imagwira ntchito nthawi zonse, ena sangalandire mkhalidwe womwewo. Izi zingapangitse kusamvana kwapang'ono pomwe komwe kumapangitsa kuvulala ndi ululu wopweteka. Mukasankha ntchito yophunzitsa mtanda yomwe imalimbitsa zofooka zilizonse zomwe mungakhale nazo, mukupereka thupi lanu kuti likhale loyenera kuti likhale ndi moyo wokhudzidwa, wopweteka.

4. Ikhoza Kukulitsa Chikoka

Mwayi mukupitiriza kuchita zofanana ndi zochitika izi (kapena zingapo) zifukwa zotsatirazi:

• Ndizodziwika bwino ndipo siziganizira zambiri.
• Mumasangalala nazo.
• Ndiwe bwino.

Koma patangopita kanthawi, zimakhala zovuta kwambiri kukhazikitsa zolinga zatsopano ndikudzikankhira nokha ngati palibe kusintha kwa chizoloŵezi chanu. Maphunziro a mtanda ndi njira yabwino yowonjezerani zovuta pa ntchito yanu, kupereka mwayi watsopano kuti mukwaniritse zolinga zatsopano.

Mwachitsanzo, kuphatikizapo kalasi yatsopano ya yoga muzoloŵezi wanu wochita masewera olimbitsa thupi sikudzakhala kophweka. Mwayi mungakhale mulibe malire kapena osinthasintha kuti muchite zonse zomwe mukuyamba pozungulira. Koma vutoli limakupatsani malo oti mukule, ndipo mukhoza kudzipeza mutathamangira msilikali wachimuna III kapena kulira .

5. Ndizosavomerezeka-Ndipo Ndizo Zabwino

Mitundu ndi yokongola kwambiri. Zapangidwa kuti zisunge mphamvu ndi kuchita ntchito bwino momwe zingathere. Amachita zimenezi pamene ntchito imabwerezedwa nthawi zonse pokonzanso njira zowonjezera, kuyambitsa magalimoto amphamvu, kuyendetsa maselo kuti apititse patsogolo kutulutsa mphamvu , ndikupanga "kukumbukira mitsempha" kuti ayambe kugwira ntchito mobwerezabwereza.

Izi ndizo zonse zochititsa chidwi zokhudzana ndi thupi laumunthu, koma kuchokera ku malo olimbitsa thupi, pali malire apamwamba kwa phindu. Mukamapitiriza kuchita chimodzimodzi, mumakhala ndi lamulo lochepetsera kubwerera. Pamene thupi lanu limakhala lopambana, mumayatsa makilogalamu ochepa ndikukumana ndi zochepa, zomwe zimapangitsa kuti mukhale ndi mapepala okhwima.

Mwachitsanzo, ngati mutayambitsa pulojekiti yogwira ntchito ndi cholinga choyenda mtunda wa makilomita atatu pamtunda wa mamita 10, mwina zimakhala zovuta poyamba, ndipo zingatengereni kanthawi kuti mugonjetse cholinga chanu. Koma ngati mupitirizabe, thupi lanu limasinthasintha ndipo mumagwira. Ngati inu mutapitiliza kuthamanga makilomita atatu pamtunda wa mamitala khumi, musasinthe kapena kusintha mchitidwe wanu, thupi lanu limakhala labwino kwambiri, ndipo ntchito yopanga masewera imakhala yosavuta ndipo mumasiya kuwona zopindulitsa kuposa zomwe mukupeza poyamba.

Maphunziro a pamtunda ndi njira yowonetsera thupi lanu. Mukamayambitsa machitidwe atsopano ndi ndondomeko zatsopano nthawi yanu, mumakumbutsa ubongo wanu ndi thupi lanu kuti simunadziwe zochitika zatsopanozi-zomwe thupi lanu liyenera kuyesetsa kulimbana ndi zolephera zake. Kusintha ndi kusinthasintha kwanu nthawi zonse kumapangitsa kuti thupi lanu likhale labwino komanso kukuthandizani kudutsa pamapiri.

6. Ikhoza Kukuthandizani Kupanga Luso Latsopano

Tiye tinene kuti ndiwe wamasewera amene amasankha kuti azivina kwambiri, mukuphunzira luso latsopano. Koma chitukuko cha uphunzitsi kupyolera mu kuphunzitsidwa kwapakati kumapita mozama kuposa izo. Kuphatikiza pa zisanu zokhudzana ndi thanzi labwino, palinso zigawo zisanu ndi chimodzi zokhudzana ndi umoyo wathanzi. Maluso a maseŵera ameneŵa ndi ofulumira, mphamvu, nthawi yogwira ntchito, mphamvu, kulingalira, ndi kugwirizana.

Monga ziwalo zokhudzana ndi thanzi labwino, zida zokhudzana ndi luso ndizofunikira kwambiri kuti zitheke bwino. Maphunziro apamtunda amakupatsani mwayi wakukulitsa luso lomwe lingakhale kunja kwa zomwe mumakonda kuchita.

Mwachitsanzo, taganizirani chitsanzo cha banjali yemwe amayamba kuphunzitsidwa ndi kuvina. Pamene kuyendetsa njinga ndi njira yabwino kwambiri yopititsira mphamvu , liwiro , ndi kuchepetsa, sizidzatithandiza kukweza mphamvu , kugwirizanitsa, kapena nthawi yogwira ntchito. Nthawi zina, masewera amawathandiza kuti azitha kuchita nawo masewera olimbitsa thupi kuti athandize ngakhale maluso osapangidwira kuti apange wothamanga kwambiri.

7. Kumapereka Kukonzekera kwa Ntchito

Mukayimitsa pigeonholing nokha muzodzipangira ntchito, mumakonzekera mwakuthupi ndi mwakuthupi kuti muzigwedeza ndi ziphuphu zomwe nthawi zina zimasokoneza mapulani a tsiku ndi tsiku. Mwachitsanzo, ngati mumatha kuthamanga masiku atatu pa sabata ndikudutsa masiku awiri pa sabata podziwa kalasi yophunzitsa mphamvu ku masewera olimbitsa thupi, nthawi yotsatira mphepo yamkuntho ikakulepheretsani kuti muthamangire, mungathe kusokoneza ndondomeko yochita masewera olimbitsa thupi ndikugwiritsanso ntchito masewera olimbitsa thupi chifukwa cha mchitidwe wopanda mvula.

Kapena ngati gulu lanu la bokosi likudzadzidzidzika, simusowa kukonza zolinga zanu. Mungathe kumangogwiritsa ntchito zipangizo za cardio kapena malo olemera. Mukakhala omasuka kwambiri muli ndi ntchito zosiyanasiyana, ndipo pamene mutseguka kwambiri mumapindula ndi maphunziro, mumasintha kwambiri momwe mungakhalire ndi ndondomeko yanu ndi ndondomeko yanu.

Malangizo 3 Okonzekera Maphunziro Otsogolera Mtanda

Ngati simukudziwa momwe mungapangire maphunziro apakati pa masewera olimbitsa sabata, gwiritsani ntchito mfundo izi kuti mupange ndondomeko yanu.

1. Pangani Ndandanda

Palibe chifukwa chokwaniritsa zonse zomwe mukuchita panopa kuti muzitha kuphunzira nawo. Yang'anani pa ndondomeko yanu ya mlungu ndi mlungu ndikudzifunseni funso limodzi: Kodi ndingatani kuti ndiphunzirenso kuphunziranso?

Mchitidwe wabwino wa thumbu umaphatikizapo chimodzi kapena ziwiri zozoloŵera zophunzitsira pa sabata iliyonse. Mungathe kuchita izi mwa njira zitatu:

• Onjezerani ntchito imodzi kapena iwiri yophunzitsira pa nthawi yanu.
• Bweretsani ntchito imodzi kapena ziwiri panthawi yanu.
• Phunzitsani pamtunda pa zochepa zomwe mukuchita panopa.

Njira yomwe ikukuthandizani kwambiri ikudalira nthawi yochuluka yomwe muyenera kudzipatulira ku ntchito yanu ndi mtundu wanji wophunzitsira mtanda womwe mukuyembekeza kuchita.

Mwachitsanzo, ngati mukufuna kuwonjezera maphunziro anu kuti mukhale ndi chizoloŵezi chanu, mukhoza kuwonjezera kalasi ya yoga ku ndondomeko yanu kamodzi pa sabata, mukhoza kutengapo gawo lina la ntchito yanu ndi kalasi ya yoga, kapena mungathe kujambula mphindi khumi ndi zinai pamphindi masiku omwe mwakhala mukukonzekera kuti mugwire ntchito ndikudzipatulira maminiti 15 kuti mutambasule . Chinthu chofunikira ndikutenga mapulani a masewera ndi ndondomeko yophunzitsira.

2. Yesani Zinthu Zatsopano

Ngakhale pakubwera kuphunzitsidwa, n'zosavuta kuti mukhale ovuta. Sungani kuti musinthe masewera olimbitsa thupi lanu kamodzi pamwezi. Mungathe kuchita izi m'njira zinayi:

• Phatikizani machitidwe atsopano mu ntchito yanu . Mwachitsanzo, ngati chizoloŵezi chanu chophunzitsira mtanda chimafuna kuphunzitsa mphamvu, patatha mwezi umodzi mukuchita nawo masewero olimbitsa thupi, sungani zolemba zanu za masewero olimbitsa thupi atsopano kapena zosiyana zomwe zimagwirizanitsa minofu yomweyo koma mwa njira zosiyana. M'malo mwa masewera apambuyo, yesani kusiyana kwa masewera monga masewera othamanga. M'malo mwa barbells benchi press, yesani dumbbell bench press.
• Yesani zidutswa zatsopano zamagetsi . Ngati simunayesetseko maphunziro, bwanji osayeserera nokha ndi kuchita masewera olimbitsa thupi pa BOSU ? Ngati simunayambepo kuyeserera maphunziro, tsopano ndi nthawi yabwino ngati wina aliyense kupereka yankho la TRX .
• Lowani kalasi yatsopano kapena ntchito . Powerlifters angafune kuyesa madzi . Othamanga angafune kuyesa kugwedezeka . Anthu okonda zachidwi angayesere kupondereza . Palibenso mapeto a chiwerengero cha masukulu ndi ntchito zomwe zilipo, bwanji mukudziletsa? Kuphunzira maluso atsopano ndi theka losangalatsa pokhudzana ndi kugwira ntchito.
• Sinthani mawonekedwe a zomwe mukuchita panopa . Ngati mwapindula kwambiri pazomwe mumaphunzitsira, mungathe kusakanikirana ndi kusintha momwe mumayendera . Mwachitsanzo, ngati chizoloŵezi chanu chophunzitsira mtanda chimaphatikizapo kulimbikitsa mphamvu ndi zolemetsa zazikulu, yesani maonekedwe mwa kuyesa maphunziro apamwamba kwambiri , maphunziro a dera , kapena kuchita masewera olimbitsa thupi . Kapena ngati ntchito yanu yophunzitsa mtanda ndi yoga ya mlungu ndi mlungu, sakanizani njira yogawira yoga, monga yoga yotentha , SUP yoga , kapena yoga yapamwamba .

3. Ganizirani za Zotsatira

Njira ina yomwe mungaganizire zowonjezera maphunzirowa ndi kuganizira momwe mungagwiritsire ntchito ntchito yanu panopa kuti muthe kusankha njira yophunzitsira zovuta zomwe zimakhudza. Mukuwona, zochitika zapamwamba komanso zolemetsa zimathandiza kumanga minofu ndi minofu ya mafupa, komanso zimapangitsa kuti mafupa ndi ziwalo zanu zikhale zovuta kwambiri. Ngati chizoloŵezi chanu chimakhala ndi zochita zambiri zokhudzana ndi kuthamanga ndi kulumphira, ndibwino kuti mupambane ndi zochitika zochepa monga kusambira, njinga zamoto, kapena kugwedeza .

Chotsutsana ndichimodzimodzinso. Ngati ntchito yanu yoyamba ndi yochepa, ndibwino kuti muphatikizepo zochitika zolimbitsa thupi kapena zochitika zapamwamba pazomwe mumaphunzitsira. Mwachitsanzo, osambira amatha kuphunzitsa ndi mphamvu kapena kuvina.

Ntchito Yophunzitsika

Ngati mukufuna malo oti muyambe, ganizirani mfundo zotsatirazi pa masewera ena, masewera, ndi zolinga:

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• Bleacher Kukonzekera Othandiza Kuti Amange Mphamvu ndi Mphamvu
• Kusakanikirana Kugwira Ntchito Kuti Mukhale Okwanira
• Mphamvu Yophunzitsa Opirira Maphwando
• Mphamvu Yophunzitsira Mpira wa Basketball
• Mphamvu Yophunzitsira Sitima
• Kuphunzitsa Mphamvu kwa Ogogoda
• Kulimbitsa Mphamvu kwa Baseball
• Mphamvu Yophunzitsa Munda wa Hockey
• Kuphunzitsa Mphamvu kwa Masewera
• Mmene Mungapitirizire Kuchita Ntchito Yopweteka

Mawu Ochokera

Kutha kwa tsiku, palibe njira yolondola kapena yolakwika yopangira njira yophunzitsira mtanda. Musamawononge nthawi mopitirira muyeso pa zosankha zanu kapena kugwidwa mu "malamulo." Pitirizani kuyesa zinthu zatsopano, pangani ndondomeko yanu pa nthawi yopuma, ndikuchita zomwe zimamveka bwino komanso zosangalatsa.

Cholinga ndikulitsa thanzi labwino mwa kulima miyeso yabwino ya thupi. Izi sizichitika usiku umodzi, choncho yambani posankha ntchito yophunzitsira mtanda, kenaka khalani nawo. Patapita mwezi, mukhoza kuyambiranso. Palibe chifukwa chokhalira ndi nkhawa za momwe mungayambire.