Maphunziro ophunzitsira nthawi yochepa amathandiza kumanga thupi mwamsanga
Maphunziro aphunzitsidwa ndi othamanga kwa zaka kuti amange thupi. Maphunziro amaphatikizapo pang'ono, kuthamanga kwakukulu kofulumira, pang'onopang'ono, pang'onopang'ono, panthawi yochita masewera olimbitsa thupi. Maphunziro oyambirira, "Fartlek" (dzina lachi Swedish lotanthauza 'liwiro lothamanga') linali lodziwika bwino komanso losalongosoka. Wothamanga angangowonjezera ndi kuchepetsa kuyenda kwake pa chifuniro.
Masiku ano, othamanga amagwiritsa ntchito machitidwe ophunzitsidwa bwino ndi ma HIT (High-Intensity Training) kuti apange msanga ndi kupirira. Kusinthasintha kotereku kwa ntchito yophunzitsira ndi ntchito yofulumira kungakhale njira yosavuta kapena yopambana, koma zofunikira ndizofanana ndi maphunziro oyambirira a fartlek .
Mwachidule
Kupititsa patsogolo maphunziro kumapangidwira pa kusinthasintha kwafupipafupi, kuthamanga kwapamwamba kwambiri kwa liwiro ndi pang'onopang'ono, pang'onopang'ono pokhapokha mutagwira ntchito. Ntchito yopita nthawi ingakhale yopambana kwambiri komanso yophunzitsidwa yomwe imapangidwira wothamanga pogwiritsa ntchito masewera ake, zochitika komanso zamakono. Maphunziro ophunzitsira nthawi yayitali angapangidwe potsatira zotsatira za kuyesedwa kwa anaerobic (AT) zomwe zimaphatikizapo kuyesa magazi a lactate a wothamanga pa zochitika zolimbitsa thupi.
Momwe Ikugwirira Ntchito
Maphunziro amapanga ntchito ya aerobic ndi anaerobic system . Panthawi yochita khama kwambiri, njira ya anaerobic imagwiritsa ntchito mphamvu zomwe zimasungidwa mu minofu (glycogen) kuti ziwonongeke.
Anaerobic metabolism amagwira popanda mpweya, koma mankhwalawa ndi lactic asidi . Monga momwe lactic acid imamangidwira, wothamanga amalowa ngongole ya oxygen, ndipo pamapeto pake mtima ndi mapapu zimagwirira ntchito limodzi kuti "abwezere" ngongole ya oxygen ndi kuphwanya lactic asidi. Ndi panthawiyi kuti aerobic ikugwiritsa ntchito oksijeni kutembenuza chakudya chosungidwa mu mphamvu.
Zimaganizidwa kuti pochita mapangidwe apamwamba omwe amachititsa lactic asidi pakuchita, thupi limasintha ndi kuyaka lactic acid mogwira mtima pa nthawi yochita masewera olimbitsa thupi. Izi zikutanthauza kuti maseŵera angathe kuchita masewera olimbitsa thupi kwa nthawi yaitali kuti kutopa kapena kupweteka kuwalepheretsa.
Ubwino
Kupititsa patsogolo maphunziro kumamatira kutsata ndondomeko ya kusintha . Kupititsa patsogolo maphunziro kumapangitsa kusintha kwa thupi zambiri kuphatikizapo kuwonjezeka kwa mtima wabwino (kutulutsa oxygen ku minofu yogwira ntchito) komanso kuonjezera kupirira kwa kumanga kwa lactic asidi. Kusintha uku kumabweretsa ntchito yabwino, liwiro lalikulu, ndi chipiriro.
Kupititsa patsogolo maphunziro kumathandizanso kupeŵa kuvulazidwa komwe kumagwiritsidwa ntchito mobwerezabwereza, omwe amatha kukhala othamanga kwambiri . Zosakaniza zimathandizanso wothamanga kuti awonjezere kuphunzitsa popanda kugwiritsira ntchito mopitirira muyeso kapena kupuma mofulumira . Kuonjezerapo nthawi yochita masewera olimbitsa thupi ndi njira yabwino yowonjezerani kuphunzitsidwa kochita masewera olimbitsa thupi.
Maphunziro Oyikira Amawotcha Zambiri Zamakono
Malingana ndi American College of Sports Medicine, ma calories ambiri amatenthedwa mwachidule, mwamphamvu kwambiri . Ngati mukuwerengera zowonjezera, kupambanitsa mphamvu monga nthawi ndizomwe zimakhala bwino kusiyana ndi nthawi yaitali, zolimbitsa thupi, koma mukhoza kulipira.
Pali zoopsa zomwe zimakhala ndi maphunziro apamwamba kwambiri, choncho ndizofunika kudziwa phindu ndi kuopsa kwa maphunziro apamwamba .
Njira Zogwirira Ntchito
Kupanga nthawi yophunzitsira nthawi yoyenera kungakhale yopambana kapena yosasangalatsa. Ochita maseŵera angapite ku masewera a masewera a masewera kuti akhale ndi magazi a lactate ndi kuyesera kugwiritsira ntchito kagayidwe kamene kamayesetsedwera kuti apeze njira yabwino yophunzitsira nthawi zonse. Pamapeto ena a masewerawa, mungagwiritse ntchito masewera olimbitsa thupi othamanga kwambiri (fartlek). Ndi chizoloŵezi ichi, ingoganizirani momwe mumamvera ndi kukhazikitsa mphamvu yanu ndi nthawi yake mogwirizana.
Ngati mukufuna chinthu china chokonzekera, mungagwiritse ntchito nthawi yophunzira yophunzitsira .
Kumbukirani kuti nthawi yophunzitsa ndi yovuta kwambiri pamtima, m'mapapo ndi minofu, ndipo ndikofunika kuti mukhale oyenera kwa dokotala wanu musanayambe maphunziro apakati. Muyeneranso kukhala ndi chidziwitso chokwanira kuti mukhale ndi thupi labwino musanachite maphunziro apamwamba a mtundu uliwonse.
Oyamba oyamba ayambe ndifupikitsa (masekondi osachepera 30), osabwereza ndikupuma pang'ono. Ochita masewera olimbitsa thupi amatha kuchita zambiri, nthawi komanso nthawi zambiri. Ochita maseŵera ambili amapindula ndi masewera opitirira kawiri pa sabata.
Zomwe Zingateteze
- Kutentha musanayambe nthawi
- Ganizirani momwe mukukhalira ndikukhala ndi zolinga zomwe mungathe
- Yambani pang'onopang'ono. (mwachitsanzo: kuyenda 2 Mphindi / Kuthamanga Mphindi 2) Mwachidziwikire, nthawi yayitali imapereka zotsatira zabwino
- Pitirizani kuyenda mofulumira, koma zovuta nthawi zonse
- Lembani chiwerengero cha kubwereza nthawi
- Bweretsani mtima wanu mpaka 100-110 bpm nthawi ina iliyonse
- Kupititsa patsogolo, kuonjezera mwamphamvu kapena nthawi yaitali, koma osati panthawi imodzimodzi
- Pangani pang'onopang'ono kusintha kulikonse
- Phunzitsani pa malo osasunthika, apansi kuti muyese khama
- Mukhozanso kugwiritsa ntchito maphunziro a dera ngati njira yophunzitsira nthawi
Ntchito Zophunzitsira Zophatikizapo Zapamwamba
Mungasinthe kusiyana ndi ntchito zanu ndi kuchepetsa nthawi zosiyana ndi zolinga zanu. Zigawo zinayi zomwe mungagwiritse ntchito popanga pulogalamu yanu yophunzitsira nthawi ndi izi:
- Kuthamanga (liwiro) la nthawi ya ntchito
- Nthawi (mtunda kapena nthawi) ya nthawi ya ntchito
- Nthawi yopumula kapena nthawi yobwezeretsa
- Chiwerengero cha kubwereza kwa nthawi iliyonse
Ntchito Zowonongeka
- Masewera Othamanga
- Plyometrics
- Plyometric Program for Prevention Prevention
- 30-Second Second Sprint Drills
- Ntchito Yopangira Boot Camp
- Ma Drills
- Kugwiritsa Ntchito Zochita Zolimbitsa Thupi
- Agility Drills
- Kuthamanga Kwambiri
- Tuck Jumps
- Ntchito Zogwirira Ntchito
Ndibwino kuti mufunse mphunzitsi wa masewera, mphunzitsi kapena wophunzitsa munthu musanayambe pulogalamu yophunzitsa.
Zotsatira:
Bungwe la ACSM Fit Page. Winter College of Sports Medicine [www.acsm.org] Winter 2009-2010.
Hoyt, Trey. Mitsempha ya m'magazi imapindula ndi maphunziro opirira: mitochondrial kusintha. Journal Medical American Athletic Association, Fall 2009.
Roels, et al. Zotsatira za Maphunziro a Hypoxic Interval on Cycling Performance. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. January 2005.