Njira ya Olimpiki yothamanga ndi njira yoyendetsera kuyenda. Mosiyana ndi kuyendetsa kapena kuyenda nthawi zonse, sizithuku kachitidwe ka thupi ndipo muyenera kuphunzira njira. Nazi zofunikira za kalembedwe kuchokera kwa mphunzitsi wa masewera Judy Heller kotero mutha kuyamba pa phazi labwino.
Kuwonjezera pa kuwerenga izi ndi mavidiyo owonera, funsani ndi mphunzitsi kapena kupita ku chipatala kuti mukatsimikizire kuti mukuchita bwino njirayi. Njira yosauka idzakhala yothamanga kwambiri. Kupewera mpikisano kulibe kuvulaza, koma ngati sikunayende bwino, kungayambitse minofu, mitsempha, kapena ululu, monga momwe tawonedwera mu phunziro ili. Mukhoza kufufuza mpikisano wothamanga kudzera pa LinkedIn.
Zomwe tapereka zimapangidwa kukuthandizani kuti mukhale ndi thanzi labwino komanso moyo wabwino. Onaninso ndi dokotala wanu musanayambe pulogalamu iliyonse ya masewera olimbitsa thupi kapena ndi funso lililonse kapena nkhawa zomwe mungakhale nazo ponena za matenda anu.
1 - Kukonzekera Phunzirani Kulimbana
Yambani zokambirana zanu ndi kutentha kwa mphindi zisanu kapena 10 zosavuta kuyenda. Pamene mpikisano udzawombera minofu yosiyana ndikuyenda nthawi zonse, mungafunike kuchita maola asanu ndi awiri mpaka khumi ndi makumi asanu ndi awiri poyendetsa ndi kusinthasintha mukangotha .
Malizitsani kuchita masewera olimbitsa thupi ndi mphindi zisanu ndi ziwiri ozizira mosavuta ndikuyambanso kutambasula pang'ono mphindi zisanu kapena khumi.
2 - Njira Yogwira Ntchito: Mutu ndi Mutu
- Mutu wamutu, maso akuyang'ana pafupi mamita 20 patsogolo pa thupi.
- Pumulani ndi kupewa kuthamanga m'khosi mwanu. Nsagwada yanu iyeneranso kukhala omasuka.
3 - Njira Yokambirana: Zida
- Zida ziyenera kukhala zokwana 85 mpaka 90 paulendo-nthawi zonse.
- Kutambasula manja anu molimba ndi molimbika, kuthamangira kuchokera kumapewa.
- Sungani manja anu pafupi ndi thupi lanu, chidendene cha dzanja likuphwanya fupa la mchiuno.
- Manja anu sayenera kuwoloka pakati kapena kumapeto kwa miyendo yanu.
- Pamapeto pake, dzanja lanu lakumwamba liyenera kukhala lofanana ndi lanu. Mu kutsogolo kutsogolo, manja anu sagwedezeka mmwamba.
- Pambuyo pake, taganizirani kuti mukufikira mpango mu thumba lanu. Pewani kutambasula dzanja lanu kupitako kayendetsedwe kanu-izi zingayambitse kupuma ndi kupuma.
- Sungani manja anu momasuka-chibokosi chosasunthika ndi chala chachikulu pamwamba ndicho njira yothandiza kwambiri.
- Ntchito yoyamba ndi yofunika kwambiri pakukwaniritsa ndi kusunga miyendo yamphamvu ndi mwendo wamapazi, zomwe zimapangitsa kuti liwiro liziyenda mofulumira.
4 - Njira Yokwera Kumtunda: Torso
- Sungani thupi lanu likhale losasunthika ndi lolunjika. Mwa kuyankhula kwina, yendani wamtali.
- Pewani kutsamira patsogolo kapena kukhala kumbuyo. Izi zingayambitse kutaya mphamvu.
- Sungani minofu yanu ya m'mimba kuti musamapitirire kumbuyo. Kulimbitsa mimba kumabweretsa kuchepa kwa msana. Kupumula pamimba pamimba kungathe "kubwereranso."
- Mapewa ayenera kukhala omasuka. Pewani "kuyendayenda" m'mapapu anu chifukwa izi zidzachititsa kuti mukhale phokoso m'khosi ndi m'dera lanu.
5 - Njira Yogwiritsira Ntchito: Mapazi
- Phazi limodzi liyenera kugwirizana nthawi zonse ndi nthaka. Phazi lotsogolera liyenera kuyanjana pamaso pa phazi lakumbuyo lisanalowe.
- Kufika kutsogolo kwa nthendayi kumakhala kovuta kwambiri komanso njira yosagwiritsira ntchito bwino yomwe ingachepetse msinkhu, chifukwa "bondo lofewa," ndipo mwinamwake kumayambitsa kuvulala kwa misomali. Kumalo okwera kumtunda, zinyama zam'mimba ndi zam'mimba zimatha kuvulala kwambiri.
- Pansi pa chidendene, chikopacho chimasinthasintha pang'onopang'ono. Pendetsani molunjika kutsogolo pakati pa patsogolo ndi kumapeto kwa zala zakutsogolo. Onetsetsani kuti musamanyamule zala zazing'onoting'ono pamene mukusinthasintha khungu-izi zikhoza kusokoneza matope pamwamba pa bondo.
- Pamene phazi likuyendetsa pala zala, chititsani kuti tsitsi lanu likhale losasunthika komanso zala zakutsogolo zilowerere pansi mpaka mutadutsa mwendo, panthawi yomwe bondo liyamba kusinthasintha pokonzekera chidendene.
- Kutentha kwa tibialis (shin), kuyaka, kapena kupweteka ( kuunika kwapadera ) kungayambike pachiyambi, kotero khalani kosavuta mpaka minofuyi ikhale yoyenera.
6 - Njira Yogonjera: Njuchi
- Flex (kusinthasintha) pakhosi patsogolo ndi kumbuyo. Zochitazo zikufanana ndi kuvina kwa "Twist" kumayambiriro kwa zaka za m'ma 1960.
- Mitsempha ya oblique (pamimba pambali) ndiyo yaikulu kusintha kwachitachi.
- Pewani kupuma kwapadera (mbali imodzi) kumalo osakanikirana chifukwa izi zingachititse kuvulaza minofu ya gluteus medius ndi minimus.
- Kuwongolera mawondo kutsogolo ndi kumbali ya pakati pa thupi kumathandiza kubweretsa nkhumba. Flex (kusinthasintha) pakhosi patsogolo ndi kumbuyo.
7 - Njira Yokwera Madzi: Zolemba ndi Zofooka
- Bondo la mwendo wopita patsogolo liyenera kuyendetsedwa pamene phazi likuyenda.
- Bweretsani bondo kudutsa pansi pamene mwendo wolowerera ukugwedezeka.
- Sungani miyendo pang'onopang'ono, kenako pang'onopang'ono muwonjezere liwiro la mwendo.
- Njira yoyenera yopitilira msanga mofulumira ndiyo kuwonjezera liwiro la mwendo, osati kupitirira . Sungani kutalika kwa chilengedwe kwa thupi lanu ndi kuonjezera chiwerengero cha masewera pamphindi. Pang'onopang'ono ntchito kuti mukwaniritse masitepe 160 pa mphindi. Pakapita nthawi, mukhoza kufika masitepe 180 mpaka 200 pa mphindi. Komabe, kuthamanga kwanu kungachedwe koyambirira pamene chiwerengero chawonjezeka.
8 - Phunzirani Malamulo a Kupikisana
Tsopano kuti muli ndi zofunikira za njirayi, muyenera kutsatira malamulo awiri ngati muthamanga:
- Phazi limodzi liyenera kukhala pansi nthawi zonse. Ngati woweruza angathe kuona kuti zonsezi zikutha, mumapezako kuphwanya.
- Bondo lanu liyenera kukhala lolunjika kuyambira nthawi yomwe phazi lotsogolera likugwera pansi mpaka lidutsa pansi pamtunda. Ngati woweruza akuwona bondo logwada, woyendayo sali woyenera.