Kulemera kwa ntchito yophunzitsira kumapereka mphoto yaikulu kwa othamanga opirira
Ochita masewera olimbitsa nthawi zambiri amatha nthawi yambiri yophunzitsa nawo masewera awo. Othaŵa akuthamanga, oyendetsa njinga, akusambira akusambira. Iwo adzawonjezera ntchito yowonjezera kapena yofunikira pamapeto pa ntchito yawo yaikulu, ndipo mwinamwake amaphunzitsanso nthawi yochepa, koma kawirikawiri, amakhalanso akatswiri pa masewera amodzi. Ndipotu, mfundo yeniyeni ndi imodzi mwa anthu ochita masewera olimbitsa thupi omwe amathandiza othamanga kukhala othamanga kwambiri.
Ngakhale kuti nthawi yambiri yopanga chipiriro ndiyo yofunika kwambiri ya ochita maseŵera olimbitsa thupi, pulogalamu yabwino yophunzitsira iyenso iyenera kukhala ndi mlingo wathanzi wophunzitsa mphamvu. Kukhala ndi thanzi labwino, kupeŵa kuvulala kwakukulu, ndi kupitiliza mpikisano, ochita maseŵera opirira ayenera kuwonjezera mphamvu pazochitika zawo.
Kulimbitsa Mphamvu Kumachepetsa Kuvulaza Kuopsa
Kuvulala Kwambiri: Kuvulala kwakukulu kwa ochita maseŵera olimbitsa thupi kumaphatikizapo kugwidwa ndi mabala ndi ululu wautali omwe nthawi zambiri amatha kukhala amtundu chifukwa chogwiritsa ntchito minofu yomweyo mofanana ndi kayendetsedwe ka maola kumapeto. Kuti tikhale ndi luso lothawira, kusambira, kusewera ndi kuthamanga njinga zamoto, njira zina zoyendetsera ntchito zimayenera kuikidwa mu thupi kuti zimangokhalapo. Komatu ndizomwe zimayendetsa zinthu zomwe zingayambitse mavuto, kusalinganizana kwa minofu, ndi kupsinjika kwa minofu ndi kutupa.
Ziphuphu ndi Zovuta : Zopweteka ndi zovuta ndi mtundu wina wowononga kwa iwo omwe amamanga phokoso tsiku ndi tsiku. Mofanana ndi kuvulala kwakukulu, zovuta zimakhala zochitika ngati minofu imakhala yozoloŵera kotero kuti gulu la agonist ndi otsutsa sagwiritsanso ntchito bwino, koma ayamba kuthamanga-mbali imodzi imakhala yamphamvu ndi yolimba ndi minofu yotsutsana gulu limakhala lofooka ndi lax.
Izi kawirikawiri zimakhazikitsidwa ndi minofu yosungunuka kapena ngakhale minofu.
Kuchepetsa chiopsezo cha kuvulaza kungachitike ndi mphindi khumi ndi ziwiri zokha zolimbitsa thupi masiku angapo pa sabata. Mwamtheradi, wothamanga wopirira adzaphatikizira 1-2 zokwanira zolimbitsa maphunziro pa sabata, koma ngakhale zochepa zochitika tsiku lililonse zingathandize kusintha minofu ndi kuchepetsa kuvulala. Njira yayikulu yophunzitsira kukana izi ndikumanga maziko a mafupa, mitsempha, matumbo, ndi minofu. Kusankha masewero olimbitsa minofu ndikuthandizira kukhala ndi mgwirizano wa thupi kumathandiza kwambiri kuti mupewe kupweteka kwa nthawi yaitali.
Kuphunzitsa Mphamvu Kuwonjezera Mphamvu ndi Mphamvu
Phindu lina la kuphunzitsa mphamvu ndi kuwonjezereka kwa liwiro ndi mphamvu panthawi ya kupirira.
Pamene ochita maseŵera olimbitsa thupi amapanga masewera olimbitsa thupi, amatha kupanga minofu yambiri komanso kuphunzitsa machitidwe a mtima kuti azitha kugwira ntchito bwino komanso kuwonjezera mphamvu ya lactate .
Njira yabwino kwambiri yopindulira kwambiri masewero olimbitsa thupi ndi ntchito zolemetsa zolemetsa zochepa zobwereza.
Mphamvu Zochita Zopirira Othamanga
- Zochita Pakompyuta : Zochita zambiri zimakhala zabwino kwa othamanga onse chifukwa zimagwirizanitsa kayendetsedwe kazomwe zimakhalapo m'malo modzipatula m'magulu amodzi kapena awiri. Ntchito zolimbitsa thupi ndizo zomwe zimaphatikizapo kayendetsedwe ka kayendetsedwe kake , monga kugwa pansi, kukankhira ndi kukokera zinthu, ndikusankha zinthu. Zochita zambiri zomwe zimalangizidwa ndizo: zakufa, masewera, mapapo, zikopa, ziphuphu, mapulaneti, mabomba, ndi miyeso yolemetsa. Izi zimagwiritsa ntchito kayendetsedwe ka ntchito, zochitika zenizeni zomwe timachita tsiku ndi tsiku ndipo nthawi zambiri timagwiritsa ntchito masewera.
- Zochita Zolimbitsa Thupi : Zochita zolimbitsa thupi zimapereka ntchito yabwino yomwe mungachite kulikonse. Zambiri zowononga thupi zakhala zikuwonjezeka m'chilengedwe, kotero mumapeza madalitso omwe atchulidwa pamwambapa. Chizoloŵezi choterechi chikhoza kuonetsetsa kuti simukusiya kuphunzitsidwa kwanu, ndipo zimakulolani kuti muzisankha nthawi ndi mphamvu monga momwe mukufunira. Yesani chizoloŵezi choyambitsa thupi ndikuchimangira pamene mumakhala bwino ndi zosankhazo. Zochita zolimbitsa thupi kwambiri zomwe mungathe kuchita paliponse: khoma limakhala, mapapo, kulumphira, kulumphira, matabwa, matabwa amkati, v-akukhala, ndi mapapo.
- Kugwiritsa Ntchito Ulemerero : Anthu ambiri amakhala maola ambiri, tsiku lililonse. Ngakhale mutakhala ndi chizoloŵezi cha tsiku ndi tsiku, mukuganiza kuti mukukhala nthawi yambiri kuntchito, panyumba kapena pagalimoto. Kwa nthawi yaitali, phokoso limatha kukhala lopanda mphamvu komanso lofooka, pamene zitsulo zam'madzi ndi zitsulo zimatha kukhala zolimba kwambiri. Zochitika zochepa zozizwitsa zowonongeka zingathe kukonza zina mwazifukwazi, ndipo phokoso lanu likuwombera bwino musanayambe kuchita khama.
- Zojambula za Hip ndi Knee : Ambiri amavulala, mabala, ndi zopweteka zimayambira ndi ntchafu yofooka, yopanda ntchito. Othandizira ndi adductors, makamaka, ndi ofunikira kuti apereke kukhulupirika kwa mgwirizano wa mchiuno ndi ntchito yoyenera m'thupi lonse. Kuti achite ntchito yawo, amafunika kuwonetseratu kupyolera mukuyenda. Kuphatikizana ndi quads ndi hamstrings, mapuloteni a mchiuno amathandiza kuti chitetezo cha bondo chiteteze bwino ndi kuchepetsa chiopsezo chokhala ndi ululu wa mawondo, kupweteka kwa mabungwe a IT kapena matenda a patellofemoral .
Masewera olimbikitsa mphamvu kwa ochita maseŵera olimba sayenera kukhala ochuluka. Sankhani masewero olimbitsa thupi asanu ndi asanu ndi awiri ndipo perekani masentimita 8 mpaka 10 pa seti 2-3. Gwiritsani ntchito molimbika kwambiri. Mudzadziwa kuti ndilemetsa kwambiri ngati simungathe kukhala ndi mawonekedwe abwino pazitsulo zisanu ndi zitatu. Ngati mutakweza katundu, mumangokweza 1-2 pamlungu.
Mphamvu Kuphunzitsa Malangizo Othandiza Opirira
- Pitirizani kupirira kwanu maphunziro kapena pa tsiku losaphunzira. Chifukwa chakuti ntchito zamphamvu nthawi zambiri zimayesetsa kwambiri, mukufuna kukhala ndi mphamvu zokwanira kuti mukhale ndi mawonekedwe abwino ndikupereka mphamvu zokwanira kuti muthe kukweza. Ngati mwatopa, mphamvu zanu zogwira ntchito zitha kukhala zovuta kapena zovulaza
- Ngati simukuchita zambiri (kapena ayi) maphunziro, yambani pang'onopang'ono ndipo yambani ndi zoyambira mpaka mutange maziko anu. Sankhani mphindi zisanu zokha zochititsa mphamvu ndi zochitika zisanu. Pakapita masabata angapo, kuwonjezereka kwanu, kapena kuwonjezera zochita zambiri ku chizoloŵezi chomwe chimaphimba njira zosiyanasiyana.
- Masewera olimbitsa thupi angathe kukhala odzichepetsa omwe angathe kuchita masiku ambiri a sabata pambuyo pa ntchito yanu ya kupirira. Onjezerani zozizira pansi pa zochitika zazikulu: mapuloteni, matabwa, ndi kukwera mmwamba monga momwe mungapangire tsiku lililonse la sabata.
- Gwiritsani ntchito pulojekiti yamoto nthawi zonse. Ngakhale kuti sizingatheke, kugwiritsa ntchito pulogalamu yazitsulo nthawi zonse ikhale gawo la ochita maseŵera olimbitsa thupi.
Mfundo Yofunika Kwambiri
Maphunziro olimbitsa thupi ndi abwino kuwonjezera pa pulogalamu iliyonse ya ochita masewera, koma ochita maseŵera olimbitsa mtima amakhala ndi phindu lothandiza poyambitsa zolemetsa.