Mmene Mungakulitsire pa Masewera Anu Ndi Maphunziro Olemera
Kodi mumasewera mpira, basketball, golf, kusambira, baseball, cricket, kapena nyimbo ndi malo? Kaya mumasewera masewera otani, ngati mukufuna mphamvu, ndipo, kapena mphamvu yothamanga, mwayi mungapindule ndi kuphunzitsidwa zolemera. Ngakhale ochita maseŵera olimbitsa mtima omwe mphamvu ndi mphamvu sizomwe zimapindula kwambiri zingapindule ndi mimba yolimba ndi yochepetsera kumbuyo.
Nkhaniyi ikufotokoza mfundo zofunikira zokhudzana ndi kulemera kwa masewera pamene mukugwiritsa ntchito masewera ndi zochitika zomwe mukuwonetsa.
Maphunziro anai akuluakulu omwe akuwunikira amadziwika kuti ali ndi kulemera komanso kuphunzitsidwa:
- Mphamvu zolimba (kukula)
- Matenda a hypertrophy (kutenga minofu yaikulu)
- Mphamvu za mitsempha (kuthamanga mofulumira komanso kuphulika kwambiri pamene kuli mphamvu)
- Kupirira kwanuko kumidzi (kumakhala kwa nthawi yayitali ndikukhala wamphamvu)
Pano pali mauthenga okhudza mapulogalamu olemera omwe ndapanga nawo masewera osiyanasiyana:
- Baseball
- Basketball
- Mpira
- Kuthamanga
- Golf
- Tsatirani Sprinting
- Kuthamanga ndi kubwerera
- Mabokosi
- Kusamalidwa kwa Hamstring
Makhalidwe Okhazikika, Chabwino?
Zodziwika ndizofunikira kwambiri pa maphunziro a masewera. Izi zikutanthauza kuti ngati mungathe kuphunzitsa m'njira yomwe ikutsatirani ntchito yanu mukamapikisana nawo masewerawo, ndiye kuti mumagwiritsa ntchito nthawi yanu yophunzitsa motere. Othawa akuthamanga, amasambira kusambira, ophika nthungo amaponya, masewera a masewera amatha.
Ngakhale zili choncho, zinthu zolimbitsa thupi sizimapindula nthawi zonse kuchokera ku zochitika zapadera. Kukhala ndi thupi nthawi zambiri kumafuna ntchito zomwe zimaphatikizapo maphunziro enaake. Maphunziro a aerobic ndi mphamvu ndi zitsanzo za izi. Ngakhale osambira amatha kuthamanga ndi kukweza zolemera kuti apititse patsogolo aerobic ndi mphamvu ndi mphamvu mphamvu.
Ganizirani Magulu Otsogolera Ogwira Ntchito
Tiyerekeze kuti masewera anu ndi mpira - American, Rugby, kapena Soccer - onsewa ali ndi chinthu chimodzi chofanana: kuthamanga, sprinting, kupotoza, kudula, kutembenuka ndi kukhazikitsa. Ndikofunika kuti mitsempha ya minofu imagwiritsidwe ntchito pazinthu izi, zomwe zimatchedwa "chingwe cham'mbuyo ndi chakumbuyo," zimapangidwa kuti zikhale ndi mphamvu, bata, ndi mphamvu. Ndikulankhula za m'munsi, kumbuyo, kumtunda, kumtunda, kumtundu, kumbuyo kwa ntchafu, komanso m'mimba. Iyi ndiyo mphamvu yomwe mipikisano yambiri yokhala nayo yothamanga ndi ntchito idzadalira.
Zowonadi, ngati muli mzere wa rugby kapena rugby, mumakhala ndi mapewa ndi mitsempha yamphamvu, koma munthu aliyense akusewera masewera a masewera amafuna masewera olimbitsa thupi omwe ali pakati pa minofu yoyamba. . Anthu omwe amagwira nawo mpira wa basketball, hockey, baseball, skiing ndi zina akhoza kupindula ndi kukhazikika ndi mphamvu mu minofu imeneyi.
Zochita zabwino kwambiri popanga minofu imeneyi ndizo zikuluzikulu zapamwamba, masewerawa ndi kufa ndi zosiyana ndi zowonjezera. Ndondomeko yonseyi ingathandizenso, koma mapulani awiriwa adzagwira ntchito zodabwitsa za mgugu, chiuno, mphamvu, kumbuyo ndi m'mimba.
Kuwonjezera apo, pulogalamu yosambira, mwachitsanzo, ingafunikire kuika chidwi pa mapewa, mikono ndi misana.
Ganizirani Zofunika Zopatsa Mphamvu, Zambiri, ndi Mphamvu
Masewera anu akhoza kukhala amphamvu ndi masewera olimbitsa thupi monga sprinting kapena kuwombera, kapena zofunikira zingakhale zowonjezera mphamvu ndi chipiriro, zomwe ziri choncho ndi masewera ambiri a masewera. Mwanjira iliyonse, kukhazikitsa mphamvu zazikulu, kapena popanda mitsempha ya hypertrophy, ndi cholinga chachikulu cha maphunziro okonzekera. Mapulogalamu amphamvu nthawi zambiri amakhala ndi katundu wolemetsa ndi owerengeka obwerezabwereza.
Masewera ena amafuna kuti anthu ambiri azitha kudwala (nthenda ya hypertrophy) ndi mphamvu - amuna akuluakulu omwe ali ndi mpira (NFL, rugby) Mwachitsanzo - ena amafunika kuonetsetsa kuti akugwirizana ndi kuyenda, kuthamanga, komanso kupirira - pakati pa mpira ( mpira) ungakhale chitsanzo.
Pofuna mphamvu yopititsa patsogolo, liwiro la maphunziro opititsa patsogolo kapena zochita zolimbitsa thupi ndilofunika. Mphamvu, mwachitsanzo, ndizofunikira kukonzekera osewera mpira, komanso kumenyedwa kwa mpira ku baseball kapena kukwapula kwa kakompyuta mu kanyumba kapena golfer's swing. Tiger Woods wasonyeza kuti pulogalamu yabwino yophunzitsira kulemera kwake ingathe kupititsa patsogolo mphamvu zamagetsi mu masewera omwe amafuna mpira kugunda.
Ganizirani Zowonjezera Kupewa Kuvulaza
Kupewa kuvulaza ndi mbali ya kuphunzitsidwa zolemera zomwe nthawi zambiri sichinyalanyazidwa. Ngakhale kuti sichikuthandizira kuwonjezeka kwa masewera a masewera, chitetezo chovulaza chingathe kuthandiza masewera poonetsetsa kuti wothamanga ali woyenera pa nthawi yovuta pa kalendala.
Kupititsa patsogolo mitsempha yowonongeka kwambiri monga kumbuyo kwa kumbuyo ndi kumang'onong'onongeka, mitsempha yopangira mapepala ndi ma quadriceps minofu yomwe imayendetsa mawondo a mawondo angapereke ubwino wothandizira pokhapokha kulibe mphamvu, mphamvu kapena kupirira. Kumbukirani izi pamene kulemera kwa masewera omwe simungayambe kuwona kuti wolemera ndi opindulitsa. Kupirira, kuthamanga njinga, kapena kusambira kungakhale zitsanzo.
Chidule
Mwachidule, mapulogalamu ophunzitsira kulemera ayenera kukhala okonzeka makamaka kwa anthu omwe amaganizira masewerawa, udindo - mu masewera a masewera monga chitsanzo - kapena zochitika pamasewera monga masewera ndi masewera kapena kusambira kapena masewera olimbitsa thupi. Zomwe zili pamwambazi ziyenera kuyambitsa bwino.