Zizindikirozi za Thandizo lachidziwitso Kuwonjezera Kuchita Masewera
Sizitenga katswiri wa rocket kuti amvetse kuti wina yemwe akufuna kuphunzitsa CrossFit Masewera ayenera kuchita mosiyana ndi munthu yemwe akufuna kukhala ndi luso la acroyoga . Kumeneko kuli ntchito, kusintha kwakukulu kumachokera kuzipadera za maphunziro, kapena maphunziro omwe amapanga maluso okhudzana ndi masewera kapena ntchito zomwe mukufunika kusintha. Mwachitsanzo, simungathe kukhala pa tenisi osagwira ntchito mwamphamvu, mphamvu, liwiro, ndi kugwirizanitsa manja, makamaka momwe akukhudzira tennis.
Izi ndizo zokhudzana ndi ntchito zokhudzana ndi ntchito zomwe zimasiyanitsa madera awiri okhudzana ndi kukula kwa thupi:
Kugonana kwabwino
Mbali yoyamba imaphatikizapo zigawo zisanu zokhudzana ndi thanzi labwino . Izi zigawo zofunikira-mtima wamtima, chipiriro, mphamvu ya thupi, kusintha kwa thupi, ndi thupi - ndi zofunika kwa aliyense, m'magulu onse a moyo, mosasamala kanthu kuti muli ndi chilakolako chochita mpikisano kapena kuchita bwino.
Mwachitsanzo, mukamaphunzitsa kuti mukhale ndi mtima woleza mtima, mukuthandizani kuchepetsa chiopsezo cha matenda a mtima. Mukamaphunzitsa kuti mukhale osinthasintha, mukuthandizani kukhala ndi kayendetsedwe kake, komwe kumapangitsa kuti mukhale ndi mphamvu zogwira ntchito zamoyo tsiku ndi tsiku, monga kutenga zinthu pansi kapena kutambasula kuti mukafike kumapulumuti apamwamba. Zinthu zisanuzi ndizofunika kwambiri pa thanzi ndikudzipereka ku zotsatira zokhudzana ndi moyo, makamaka kwa iwo omwe amakumana ndi malangizo a masewera olimbitsa thupi a American College of Sports Medicine's (ACSM).
Maluso Okhudzana ndi Unzeru
Ngati mwakonzeka kale kutsata malangizo a ACSM pofuna kuchita masewera olimbitsa thupi, ndipo mukufuna kuchita zambiri kuti muphunzitse zochitika zokhudzana ndi zolimbitsa thupi kapena cholinga, mukuyenera kulingalira zigawo zisanu ndi chimodzi zolimbitsa thupi. Zachigawozi, nthawi zina zimatchulidwa monga ziwalo zolimbitsa thupi, zimaphatikizapo mphamvu, kuthamanga, mphamvu, kugwirizana kwa manja, nthawi, komanso nthawi yogwira ntchito.
Kusiyanitsa pakati pa zisanu zokhudzana ndi thanzi labwino ndi zochitika zisanu ndi chimodzi zokhudzana ndi luso la zithupi mpaka kuzipadera za maphunziro ndi ntchito. Mwa kuyankhula kwina, pamene aliyense amapindula ndi kupirira mtima, sikuti aliyense ayenera kuphunzitsa mofulumira. Kuwonjezera apo, agogo anu a zaka 85 angapindule ndi kuyenda tsiku ndi tsiku komwe kumathandiza kuti mtima wake ukhale wolimba, koma mwina safunikira kudandaula za kuyambitsa liwiro loyenera kuyendetsa mailosi asanu.
Mofananamo, ngakhale masewera ena ndi zochitika zina zimafunikira regimen yophunzitsira bwino yomwe imakhudza zida zonse zokhudzana ndi umoyo, masewera ena amafunika kuganizira chimodzi kapena ziwiri zokha. Mwachitsanzo, osewera mpira akufunika kulumikiza mbali zonse kuti athe kuchita bwino kwambiri, koma olimpiki olemera olimpiki amatha kuchoka ndi kuyesayesa kwambiri mphamvu zawo, mphamvu, ndi mphamvu zambiri.
Ngati mukufuna kukhala ndi thanzi labwino kuposa zofunikira za thanzi, ganizirani momwe mungagwiritsire ntchito pulojekiti yanu yophatikizirapo ntchito kuti muzichita masewera olimbitsa thupi omwe akugwirizana nawo.
1 - Mphamvu
Mphamvu ndiyeso yomwe imaphatikizapo liwiro ndi mphamvu. Kwenikweni, ndikuthamanga komwe mungapange mphamvu yaikulu. M'maseŵera, "othamanga amphamvu" ndiwo omwe amachititsa mphamvu zachiwawa mwachangu, kuyesetsa konse. Olimpiki olemera, oimba mpira, ndi "ochita masewera olimbitsa thupi" ndi zitsanzo zabwino.
Koma sizikutanthawuza kuti othamanga m'maseŵera ena, monga basketball, volleyball, ndi tenisi, sapindula ndi kukula mphamvu. Mwachitsanzo, kudumphira kuti mutenge mkondo kumafuna mphamvu yamagumbo pamene kuyimba mpira wa volleyball kumafuna mphamvu yowonjezera ndi yowona.
Kuti mupititse patsogolo mphamvu yanu, muyenera kuchita masewera olimbitsa ntchito yotsutsa ndi liwiro. Mwachitsanzo, kupumphuka kwa bokosi kumagwiritsa ntchito mphamvu zochepa chifukwa zimakufuna kuti mutenge thupi lanu mumwamba kuti mulowe m'bokosi. Kuponyera chidindo cholemera pokhapokha pali zochitika zina zomwe zimaphatikiza kukana ndi kuthamanga, ndipo kuphunzitsidwa kwa mphamvu zowonjezereka, mofanana ndi kutsuka koyera ndi koka kapena kettlebell, kumayendetsanso.
2 - Kuthamanga
Pamene mukuganiza za kuphunzitsa mwamsanga, mukhoza kuganizira zafulumira kuthamanga mamita 100 sprint, koma ndondomeko yochepayo imanyalanyaza mfundo yofunikira yofunika: Kuthamanga, mwachilengedwe, ndi koyenera.
Mpikisano wa mamita 100 wamtundu wa Olimpiki uyenera kukhala kwambiri, mofulumira, koma kwa masekondi pafupifupi 10 okha. Komabe, munthu wothamanga mpikisano wothamanga angakonde kupititsa patsogolo liwiro lake kuti apange njira yabwino yatsopano, kuchepetsa msinkhu wake wautali mamita 10 pa mailosi kufika pa 9.5-mphindi imodzi pa mtunda-liwiro limene iye akanayenera kusunga kwa maola anayi oposa. Ndibwino kuti mukhulupirire ochita maseŵera awiriwa-othamanga ndi othamanga othamanga mosiyana, koma ndi cholinga chomwecho: Kuti azifulumira masewera awo.
Tanthauzo la "liwiro," ndiye, likusiyana kwambiri, ndipo maphunziro adzasiyana malinga ndi masewera omwe mumaphunzitsa. Izi zinati, mosasamala za masewera, maphunziro apamwamba kwambiri (HIIT), ndi imodzi mwa njira zabwino zowonjezera liwiro lanu.
Kuphunzira koyenera kumaphatikizapo kugwira ntchito nthawi zonse kapena kuyandikira kwa nthawi yonse, ndikutsata nthawi yopumula. Maphunziro oterewa amakupangitsani kutsutsa mobwerezabwereza machitidwe anu aerobic ndi anaerobic, kuphunzitsa minofu yanu yogwira ntchito, mtima wanu, ndi mapapu, kuti akule kuti azigwira ntchito pamapamwamba. Kutalika ndi kukula kwa nthawi zomwe mumagwiritsa ntchito zidzakhala motalika kapena zofupika, zovuta kapena zambiri, malingana ndi masewera anu.
Mwachitsanzo, othamanga a marathon amatha kupindula ndi kubwereza ma kilomita-kachitidwe ka nthawi yophunzitsira kumene wothamanga amapita ulendo wa kilomita imodzi asanayambe kupuma, ndikuchitanso. Komabe, sprinter sasowa kuchita nthawi yayitali, ndipo zingakhale bwino kupanga nthawi yayitali, yowonjezereka kwambiri kuyambira mamita 40 mpaka 400 kutalika.
Mfundo izi zimagwiritsidwa ntchito ngati mukufuna kuthamanga kusambira, njinga zamoto, kapena masewera monga mpira ndi mpira. Maphunziro omwe ali ndi zochitika zolimbitsa thupi zokhudzana ndi masewera anu angakuthandizeni kuti muzitha kufulumira.
3 - mphamvu
Kuphweka kwa tanthauzo la mphamvu ndi mphamvu yosunthira mofulumira komanso mosavuta, koma tanthawuzoli silikutanthauza chithunzithunzi cha momwe zimakhudzira masewera. Tsatanetsatane yowonjezereka ndi yakuti mphamvu ndizitha kusuntha msanga komanso kusintha mosavuta.
Ochita masewera a basketball, mwachitsanzo, amangozizira kwambiri-samangothamanga ndi kubwerera kukhoti, amayendayenda kumbali zonse, kudumphira, kutsekemera, ndi kubwezera kumbuyo mofulumira pakuyenda mpira ndi ena osewera. Matupi awo amayenera kuphunzitsidwa kuti ayankhe ndikusintha kayendedwe ka chipewa.
Kuwongolera mphamvu kumaphatikizapo masewero omwe amachititsa kuti liwiro liziyenda mofulumira. Mwachitsanzo, makwerero a makwerero amafunika mofulumira komanso mwatsatanetsatane wopangidwe phazi pamene akudutsa makwerero. Kukonzekera kwadongosolo ndi njira ina yodziwika. Ingokanizani mu "T" kapena mawonekedwe a nyenyezi, kenaka muzitsuka, musamangidwe, musamangidwe, kapena musinthe njira molingana ndi kondomu yomwe mukuyandikira.
4 - Kukonzekera Maso
Ganizirani za masewera onse ndi ntchito zomwe zimapindula ndi kugwirizana bwino kwa diso (kapena phazi-diso). Badminton, golf, mpira wa mpira, basketball, mpira, racquetball, kuponya mfuti, softball, ndi frisbee wapamwamba ndi zitsanzo zochepa chabe zomwe zikufuna kuti mukhoze kuwona chinthu china ndikuyankha moyenera ndi manja anu ndi mapazi anu Cholinga chokhazikitsidwa. Nthawi zina, izi zikutanthawuza kugunda mpira ku tee, ndipo nthawi zina, zikutanthauza kugwira mpira.
Chinthuchi n'chakuti, mukhoza kuyamba kugwirana manja ndi mwamsanga ndi zosavuta. Mwachitsanzo, kudumpha chingwe kumathandiza kwambiri pokonza chingwe -kuyang'anitsitsa maso - mumayenera nthawi yanu kudumpha bwino kuti musagwidwe chingwe. Mofananamo, kusewera, kugwedeza, kugwedeza mpira, ndi kuponyera zinthu pamagulu ena ndizo njira zothandiza zothandizira luso limeneli.
5 - Kusamala
Anthu ochita maseŵera olimbitsa thupi, yogis, ndi operewera onse amafunikira luso lokonzekera bwino kuti athe kutenga nawo mbali masewera awo, koma awa sio okhawo othamanga omwe amapindula ndi kuphunzitsa bwino.
Kusamala kumatanthauza kuti mumatha kusintha thupi lanu kuti mukhalebe owongoka. Zimagwira ntchito, kapena kudziwa komwe thupi lanu lili mlengalenga, komanso kuti amatha kusintha kusintha kwa thupi lanu ngati mphamvu yanu yokoka ikasintha. Mwachitsanzo, nthawi iliyonse yomwe mutenga sitepe, thupi lanu liyenera kusintha kuti likhale lozungulira nthawi zonse kuti likulepheretseni.
Mu zochitika zamagwiridwe, zofunikira zimayenera kuyendetsa, kusintha kayendetsedwe, kuyendetsa kulumpha, ndi kukhala wolunjika mutatha kulumikizana ndi wotsutsa. Pali masewera ochepa omwe samakhala ndi gawo lofunika, ndipo pali zinthu zambiri zomwe zimafunika kuti muyambe kuchita bwino komanso chitetezo. Mwachitsanzo, oyendetsa masewera amapindula ndi kuphunzitsidwa bwino chifukwa zingathe kuwathandiza kuti asagwedeze mitsempha kapena kugwa mofulumira atagwedeza mizu kapena kutsika pa njira yamatope.
Pali njira zambiri zothetsera sitima . Ndipotu, zozoloŵezi zosavuta monga kuimirira pa phazi limodzi, kapena kugaŵira yoga kuntchito yanu nthawi zonse zimatha kuchita zodabwitsa pa luso limeneli. Koma mungagwiritsenso ntchito zipangizo, monga mipira ya BOSU ndi ma disks of balance kuti muzichita masewera olimbitsa thupi, mapapo, ndi ziphuphu. Pochita masewero olimbitsa thupi pa malo osakhazikika, nthawi imodzi mumalimbikitsa mphamvu zanu ndi kuchepetsa.
6 - Zochita Nthawi
Nthawi yotsatila imatanthawuza momwe mungayankhire mofulumira kuchithupi cha kunja. Ganizirani za masewero a tennis kwa mphindi-ochita mpikisano opambana amatha kuchita pafupifupi nthawi yomweyo pamene mpira umachoka pamtsinje wa adani awo, kupita kumalo kumene akuyembekezera kuti mpirawo ugule.
Nthawi yogwira ntchito ikudalira kwambiri kugwirizana kwa thupi lanu. Maso anu amawona zolimbikitsa, malingaliro anu amatanthauzira zotsitsimutsa, ndipo thupi lanu limayendera molingana ndi kutanthauzira kwake. Zambiri mwa malingaliro amenewa zimakhudzana ndi kudziwa masewera kapena ntchito yomwe ilipo.
Pobwerera ku tenisi, wochita masewera a tenisi yemwe wakhala akuchita tennis kwa zaka zambiri akhoza kutanthauzira nthawi yomweyo ndikulosera kayendetsedwe ka mpira pamene akukwera pamsasa. Chidziwitso chimenechi chimapangitsa iwo kuti achite mofulumira (ndi molondola) ku zokopa. Kumbali ina, osewera mpira wa masewera amatha kuona mpira akubwera kuchokera kumtsinje wa adani, koma sangathe kumasulira zomwe akuwona mofulumira, zomwe zimachititsa kuti nthawi yawo yowonongeka itheke.
Nthaŵi zambiri, kukonza nthawi yowonongeka kumayamba kufika pakupeza chidziwitso mu masewerawa ndi kuchita masewera enaake a masewera. Mwachitsanzo, osewera a softball akhoza kugwira ntchito yokwera mipira, masewera a mpira amatha kugwira ntchito poteteza cholinga monga osewera ena akuyesera kukopera.
Mungagwiritsenso ntchito zipangizo, monga mipira yowonongeka kuti mupangitse kuphatikiza, kugwirizana kwa maso, ndi nthawi yogwira ntchito. Ngakhale kusewera masewera a tenisi kapena thumba losavuta ndi abwenzi ndi njira yabwino yopititsira patsogolo luso limeneli.