Amaphunzitsi apamwamba ndi othamanga akunyalanyaza ntchito zolemera zowonjezera makina ndikupeza njira zina zophunzitsira. Makina olimbitsa thupi ndi okwera mtengo, amafuna masewera olimbitsa thupi ndipo nthawi zambiri sagwiritsidwa ntchito zopangira zida chifukwa amaganizira zozizwitsa, kudzidalira pa makina olimbitsa mphamvu zimatha kuchepetsa masewera olimbitsa thupi ndikuwonjezera chiopsezo chovulaza.
Kugwiritsa ntchito zoyezera zaulere ndizosiyana kwambiri ndi makina omanga nyonga ndi thupi. Kukweza zolemera kumawonjezera kukula kwa minofu, mphamvu, mphamvu, ndi chipiriro. Zimatenthetsanso mafuta komanso zimapangitsa kuti mafupa aziwonjezeka.
Ubwino
Mosiyana ndi makina olemera , zolemera zaulere sizilepheretsa kusuntha. Izi ndizolimbikitsa kumanga nyonga, komanso zimapangitsanso ngozi. Zitetezero za chitetezo zimaphatikizapo kupeza phindu linalake moyenera ndi njira yonyamula. Zoopsa zambiri zaulere zimachitika pamene cholemera chimagwa pamene akunyamula kapena kuchotsa zolemera zolipira kumalo otsetsereka.
Kugwiritsa ntchito miyeso yaulere ndi njira yabwino yopangira mphamvu zothandizira-mphamvu yomwe imatsanzira zochitika zenizeni zokhudzana ndi masewera ndi zenizeni zomwe zimagwiritsa ntchito kayendedwe ka mitundu yosiyanasiyana kupyolera mukuyenda mosiyanasiyana. Maziko a mapulogalamu olimbitsa thupi ndi othandizira machitidwe osiyanasiyana (magulu osiyanasiyana omwe amagwiritsa ntchito minofu kapena magulu a minofu nthawi imodzi) omwe amaphatikizapo zolemera zaulere ndi zolimbitsa thupi .
Kubwera kwa makina olemera kwambiri ndiko kuti iwo amalephera kutsata mfundo yeniyeni ya maphunziro . Muyenera kuphunzitsa masewera omwe mumasewera, ndipo ntchito zabwino zophunzitsira zimatsanzira kusuntha kwanu. Ngati mumaphunzitsa pa makina, mumakhala okonzeka kukweza kapena kukanikiza zojambulazo pamakina.
Kodi izi zimasulira tennis yabwino kapena kukwera phiri pa njinga? Osati kwenikweni.
Ngakhale mutakhala wothamanga ndipo mumangofuna kuti mumve bwino kuchita ntchito zapakhomo tsiku ndi tsiku. Ntchito zambiri za tsiku ndi tsiku sitizigwirizana ndi kayendedwe ka makina. Ntchito zambiri za tsiku ndi tsiku zimaphatikizapo zolemera zaufulu. Zakudya zamakono, mabuku, mipando, zida zadothi, ndi ana sizitsulo zokhazokha zomwe zimangosunthira njira inayake mutatha kukhazikitsa ndi 'kulowetsedwa' mumakina anu. Inu mumakweza zinthu izi popanda phindu lazitsogolere, mapepala kapena levers.
Zolemera zaulere monga mankhwala osokoneza bongo ndi mipira ya mankhwala ndi maphunziro abwino kwa masewera ndi moyo. Titha kupanga zambiri za maphunziro pogwiritsa ntchito zilembo zaulere kuposa makina. Makina amamanga minofu yomwe mumagwiritsa ntchito makamaka masewera olimbitsa thupi.
Phindu lina la kuphunzitsidwa ndi zolemera zaulere ndikuti mudzakhazikika bwino. Makina amafunika kukhala osakwanira nonse-mumakhala pansi, kumangirira, ndi kukankhira. Kulimbitsa maphunziro ndi gawo lofunika pa masewera onse ndipo ndilofunikira kwambiri kuti ukalamba ukhale wosangalatsa.
Nthawi yogwiritsa ntchito makina
Makina ali ndi malo mu rehab ndi maphunziro, pamene kutaya minofu, kapena kukhoza kuyendetsa kayendetsedwe ka kayendetsedwe ka kayendetsedwe, kayendetsedwe ka mphamvu ndi kufunika kwakukulu.
Makina amathandizanso kwa ochita masewera olimbitsa thupi amene angafunike dongosolo loyendetsera bwino kuti apange mphamvu zazikulu kwambiri. Makina angathandizenso kuti 'kugwedeza' thupi ndi minofu chifukwa cha mphamvu zosadziwika. Mwachiwonekere, omanga thupi adzafuna minofu yochuluka momwe zingathere ndipo sali okhudzidwa ndi momwe minofu imayendera kayendetsedwe keniyeni, othamanga. Koma maphunziro opindulitsa ayenera kukhala maziko a mapulogalamu olimbitsa thupi kwa aliyense amene akufuna kukhala ndi mphamvu, luso, mphamvu, ndi kuchepetsa masewera (ndi moyo) kunja kwa masewera olimbitsa thupi
Malangizo Oyenera Kugwiritsa Ntchito Zolemera Zosasankha
- Pezani malangizo kuchokera kwa mphunzitsi woyenerera kuti aphunzire njira yoyenera pazochita zanu zonse ndi zolemera zaulere.
- Chitani mbali zonse za thupi-kumanja ndi kumanzere ndi kutsogolo ndi kumbuyo.
- Kupuma mpweya uliwonse, ndipo musapume mpweya wanu.
- Kwezani zitsulo pogwiritsa ntchito kayendetsedwe kake pochita masewera olimbitsa thupi.
- Limbikitsani mofulumira. Musagwiritse ntchito mofulumira kuti musunthe zolemera.
- Mukakweza zolemetsa zambiri, gwiritsani ntchito malo otetezera.
- Sungani mutu wanu, ndipo pitirizani kuwongoka msana, mukakweza.
- Pewani kusokoneza bongo mu msana mukukweza.
Zotsatira:
> Kraemer WJ, ndi al. Maphunziro a Zamankhwala a American College. Maphunziro a Phunziro la Zamankhwala la American College of Sports. Zitsanzo zowonjezereka popewera maphunziro okalamba achikulire. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.
> Fleck, SJ, ndi WJ Kraemer. Kupanga ndondomeko zophunzitsa kukana. (2004).
> Kraemer, WJ Mphamvu Zophunzitsira Zomwe Zimapangidwira: Kukonzekera ntchito kuti mukwaniritse zolinga za odwala. Dokotala ndi Sportsmedicine, 2003, 31 (8), np