Matenda Ovuta Kwambiri ndi Mayeso Okhazikika

Kodi mungadziwe bwanji momwe minofu yanu imakhalira komanso ngati mukukula ndi maphunziro? Pali zochitika zambiri ndi kayendetsedwe ka kayendetsedwe kake komwe kamakhalapo kuti mukhale amphamvu abs komanso kumanga nyonga zolimba, koma njira zochepa zomwe zimaperekedwa pofufuza mphamvu imeneyo. Mphunzitsi wa masewera Brian Mackenzie amapereka mayesero otsatirawa kuti alimbitse mphamvu ya minofu ndi kukhazikika monga njira yodziwira mphamvu zanu zamakono ndikuyesa kupita patsogolo kwanu.

Mukayambitsa pulogalamu yochita masewero olimbitsa thupi, zimakhala zovuta kuti makosi ndi ophunzitsira achite zomwe mukuyambira. Pambuyo pa masabata angapo, mukhoza kuyesedwa kachiwiri kuti muwone momwe mwasinthira. Izi zingathandize kutsogolera maphunziro anu.

Mayeso

Cholinga cha kafukufukuyu ndi kuyang'anitsitsa chitukuko ndi kusintha kwa mphamvu ya msewera ndi chipiriro pa nthawi. Kukonzekera kafukufuku womwe mukufunikira:

• Pansi pake
• Mat
• Yang'anani, pulogalamu, kapena ola ndi kachiwiri kawiri

Kuyesa Chiyeso Chachikulu Chachikulu

Muyambira muzochita masewera olimbitsa thupi. Izi ndi zofanana ndi nthaka ndi miyendo yanu yolunjika ndi yolimba, kupumula kulemera kwanu pazumwa zakunja. Simukuyenera kugwedeza kapena kugwedezeka.

1. Ikani wotchi kapena koloko kumene mungathe kuchiwona mosavuta.
2. Tangoganizani zojambulajambulazo ndi zigoba zanu pansi.
   Gwirani masekondi 60.
3. Kwezani dzanja lanu lamanja pansi.
   Gwira masekondi 15.

1. Bweretsani dzanja lanu lamanja pansi ndikukweza dzanja lakumanzere pansi.
   Gwira masekondi 15.
2. Bweretsani dzanja lanu lakumanzere pansi ndikukweza mwendo wakumanja pansi.
   Gwira masekondi 15.
3. Bweretsani mwendo wanu wakumanja pansi ndikukweza mwendo wakumanzere pansi.
   Gwira masekondi 15.
4. Kwezani dzanja lanu lamanzere ndi mkono wakanja pansi.
   Gwira masekondi 15.

1. Bweretsani mwendo wanu wakumanzere ndi mkono wakanja pansi.
2. Kwezani dzanja lanu lamanja ndi mwendo wakumanzere pansi.
   Gwira masekondi 15.
3. Bwererani kumalo osungirako masewera (mapiritsi pansi).
   Gwiritsani ntchito malowa kwa masekondi 30.

Zotsatira ndi Kutanthauzira

• Mphamvu Zabwino Zabwino: Ngati mutha kumaliza mayeso, muli ndi mphamvu zabwino kwambiri.
• Mphamvu Yosauka Yopanda: Ngati simungakwanitse kukwaniritsa mayeso, mphamvu yanu yaikulu imayenera kusintha.

Kugwiritsa Ntchito Zotsatira

Mphamvu zovuta zapakati zimayambitsa kuyenda kosafunikira ndi kuyendayenda pazinthu zina zonse zosangalatsa. Izi zimabweretsa mphamvu zowonongeka ndi ma biomchanics osauka. Mphamvu zabwino zenizeni zimasonyeza kuti wothamanga akhoza kuyenda bwino.

• Ngati simungakwanitse kuthetsa mayesero, yesetsani kachitidwe kawiri katatu sabata sabata iliyonse kuti mupite patsogolo.
• Poyerekeza zotsatira zanu m'kupita kwanthawi, mudzawona kusintha kapena kuchepa mphamvu zazikulu.
• Wophunzitsa kapena mphunzitsi wanu akhoza kuwonetsa machitidwe omwe angakuthandizeni kumanga mphamvu zanu zakuya.

Ponena za pulani ya kuyesedwa

Mphamvu yaikulu ya minofu ndi kuyimitsa kwadapangidwa ndi Brian Mackenzie, mphunzitsi wamkulu wa masewera a UKA (UKA 4) ndi UK Athletics, bungwe lolamulira la United Kingdom la Track and Field Athletics.