Maphunziro Ogwira Mtima ndi Ogwira Ntchito Maseŵera Onse Othawa
Kaya ndinu masewera olimbitsa thupi kapena wothamanga wothamanga, nkofunika kukukumbutsani mfundo zoyambirira za maphunziro ndi kupeza malangizo nthawi ndi nthawi. Nthawi yanu yophunzitsira iyenera kugwiritsidwa ntchito bwino kuti mupange umoyo wanu ndi luso lapadera la masewera. Gwiritsani ntchito malangizowo kuti muwone kuti mukugwiritsa ntchito bwino.
1. Gwirizanitsani Maluso Anu Ndi Zomwe Mukufuna
Muyenera kusangalala ndi pulogalamu yanu yophunzitsa kapena mwinamwake simungapitirize nazo nthawi yaitali kuti muwone zotsatira.
M'malo mosankha pulogalamu yaumwini kapena kuchita zomwe abwenzi anu amachita, yesani nthawi yanu yogwiritsira ntchito molimbika komanso mwamphamvu kuti mukhale ndi moyo wanu komanso msinkhu wanu wa thupi lanu ndikukulolani ngati mukufunikira. Chofunika kwambiri, pezani chizolowezi chochita masewera olimbana ndi zolinga zanu. Ngati simukudziwa kumene mungayambe, kugwira ntchito ndi wophunzitsi wanu kumalimbikitsidwa kwambiri. Ngati mwatukuka kwambiri, kugwiritsa ntchito wophunzitsira wanu ndi njira yabwino yothetsera dongosolo lanu labwino.
2. Kuthandizani
Maphunziro ndi makamaka okhudzidwa ndi okhudzidwa. Ngakhale pulogalamu yamaphunziro yopanga mtima, ma chart, ndi grafu zimagwira ntchito kwa othamanga odzipatulira kwambiri, sizingakhale zofunikira kwa inu. Ngati mukuvutika maganizo, phunzirani kuphunzitsa kwanu kuti mukhale ndi zovuta, zosavuta, zautali, ndi zochepa zomwe mukuchita komanso luso lanu lochita masewera anu. Kupitirira apo, yesetsani kusangalala ndi ntchito yanu ndi kumvetsera thupi lanu .
3. Pewani Kugwiritsa Ntchito Njira Zowonjezereka
Kupatsa thupi lanu kupuma ndikofunikira monga kumanga nyumba ndi kupirira.
Simukulimbitsa mwa kuphunzitsa mwakhama nthawi zonse. Mudzakhala okonzeka mwa kusinthasintha ntchito ndikuchira. Njira yabwino yopewera overtraining ndikumvetsera thupi lanu. Ngati chiwerengero cha mtima wanu chikukwera pambuyo pa kupumula kwa usiku, ngati miyendo yanu imakhala yolemetsa, ndipo ngati chikhumbo chanu chikutha, mungafunike kupumula.
Kwa omwe amaphunzitsa chaka chonse, ndibwino kutenga mlungu umodzi pa miyezi itatu iliyonse. Ino ndi nthawi yosintha zochita zanu.
4. Kusintha
Lembetsani ntchito yanu, maulendo, komanso mwamphamvu kuti muzisangalala ndi chizoloŵezi chokhala ndi thupi labwino chomwe sichitha kutentha kapena malo. Kuphunzira kwina kwina ndi nthawi tsiku ndi tsiku. Ziribe kanthu kuti msinkhu wanu kapena cholinga chanu, pulogalamu yanu yophunzitsa iyenera kuphatikizapo kusakaniza masiku a maphunziro. Ngakhalenso mapulogalamu abwino kwambiri ophunzitsira pang'onopang'ono adzatayika bwino ngati simusintha kachitidwe kanu. Izi zikhoza kukhala zabwino kwa iwo omwe akufuna kungokhalabe okhwima kapena kukhala ndi thanzi labwino, koma ngati mukufuna kusintha, muyenera kusintha. Choyenera, ntchitoyi iyenera kusinthidwa mwezi uliwonse. Kuphunzira pamtunda ndi njira ina yabwino yosinthira chizoloŵezi chanu ndi kusintha thupi lanu.
5. Khalani Wovuta
Ngati muphonya tsiku lophunzitsidwa, musadandaule, pitirirani pa dongosolo lanu la maphunziro. Ndiko kusasinthasintha kapena maphunziro anu, osati ntchito imodzi, yomwe ndi yofunika
6. Ikani zolinga zenizeni
Ndikofunika kupeza bwino pakati pa zomwe mukufuna komanso zomwe mungathe kuchita mukakhala ndi zolinga zolimbitsa thupi . Mungayesetse kukhazikitsa zabwino zanu pa mpikisano umene mumalowa, koma mwina sizowona.
Khalani owona mtima pa zomwe mukuchita panopo komanso zomwe mungathe. Mukhoza kuyendetsa marathon chaka chamawa, koma ngati mulibe nthawi yophunzitsa oposa katatu pa sabata, cholinga chimenecho sichiri chenicheni. Ngati mwatsopano pa masewera kapena masewera olimbitsa thupi, khalani osamala pazomwe mukuganiza kufikira mutadziwa zomwe mungakwanitse, mwinamwake, mumakhala ovulazidwa.
7. Khala woleza mtima
Zimatenga nthawi komanso kusasinthasintha kuti mukhale olimbitsa thupi komanso kuti mukhale ogwira ntchito. Mutha kungovulazidwa kapena kukhumudwa.
8. Khalani ogwirizana
Ngakhale mutayamba kugwira ntchito yochepa, nkofunika kuzichita nthawi zonse, masiku angapo pa sabata.
Pewani kugwidwa ndi matenda a msilikali wamlungu kumapeto kwa sabata ndipo musachite kanthu pa sabata. Kuvulala kumakhala kofala kwambiri kwa omwe sagwirizana ndi zochita zolimbitsa thupi.
9. Chakudya Chofunikira Ndi Chofunika
Zakudya zamasewera ndi mavitamini zimayenda bwino kwambiri kuti mukhale ndi luso lochita masewera olimbitsa thupi. Ngati muli ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse, ndi nthawi yabwino kubwereza zomwe mumadya ndikuphunzira njira zowonjezera kudya.
10. Gwiritsani Ntchito Zipangizo Zabwino
Kupewa kuvulala kwa masewera kumayamba ndi zipangizo zoyenera. Ziribe kanthu kuti mumakonda kuchita masewera kapena masewera olimbitsa thupi, muyenera kuonetsetsa kuti zida zanu ndi nsapato zikugwirizana bwino. Musathamangire nsapato zofooka kapena kukwera njinga yolakwika. Zipangizo, ma helmete, alonda a pamilomo amapangidwa kuti ateteze othamanga ndi zipangizo zonse zoyenera zotetezera masewera ziyenera kuvala ndi kukukomera bwino.
> Zotsatira:
> American Dietetic Association, Odwala Dietiti a ku Canada, American College of Sports Medicine, Rodriguez NR, DiMarco NM, Langley S. American College of Sports Mankhwala Maimidwe: Nutrition ndi Athletic Performance. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 709-731. lembani: 10.1249 / mss.0b013e31890eb86.
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.
> Kreher JB, Schwartz JB. Kugonjetsa Syndrome: Buku Lophunzitsira. Masewera a Masewera . 2012; 4 (2): 128-138. lembani: 10.1177 / 1941738111434406.