Pangani Ntchito Yanu Yophunzitsa Yophatikizapo

Phunzirani momwe mungapangire nthawi yophunzitsira yopititsa patsogolo yophunzitsa

Kodi Maphunziro Okhazikika Ndi Chiyani?

Kupititsa patsogolo maphunziro ndi njira yophunzitsira thupi labwino lomwe limaphatikizapo nthawi yochepa, yothamanga kwambiri yomwe imayenda mofulumizitsa ndifupikitsa nthawi yomwe imabwerezedwa nthawi imodzi. Kugwiritsa ntchito masewera olimbitsa thupi kungakhale kovuta kwambiri ndipo kumapangidwira mpikisano wothamanga pamayesero a anaerobic (AT) kapena akhoza kukhala osasamala, osagwedezeka osagwiritsidwa ntchito mofulumira kuntchito iliyonse yomwe wothamanga amafuna.

Zomwe zimagwiritsidwa ntchito popanga pulogalamu yophunzitsa nthawi ndi izi:

1. Nthawi (nthawi / mtunda) wa nthawi
2. Nthawi yopuma / kuchira
3. Chiwerengero cha kubwereza kwa nyengo
4. Kuthamanga kwafupipafupi
5. Mafupipafupi a nthawi yochita masewera olimbitsa thupi

Njira yophunzitsira yasonyezedwa kuti ikhale yogwira ntchito bwino ndikulola mpikisano kuchita masewera olimbitsa thupi kwa nthawi yayitali musanatengeke ndi minofu ndi kupweteka. Kuwonjezera pa kupititsa patsogolo maseŵera othamanga ndi chipiriro, kuthamanga kwapakati kwakuthandizira kumawotcha zakudya zowonjezera ndipo zingayambitse kutaya mwamsanga .

1 - Nthawi yophunzitsa zofunikira ndi chitetezo

Musanayambe nthawi yophunzitsa maphunziro, ndi kofunika kuti mukhale oyenera kwa dokotala wanu. Nthawi zamakono ndizovuta kwambiri, ndipo kwa iwo omwe ali ndi matenda a mtima wamba, maphunziro apamwamba angakhale opha. Musanawonjezere maphunziro aliwonse apamwamba kuntchito yanu, muyenera kukhala olimbitsa thupi. Oyamba ayenela kuyamba pang'onopang'ono, kuchita zochepa, nthawi zochepa (osachepera 30 masekondi), ndi kubwereza pang'ono ndi kupuma pang'ono pakati pa ntchito. Ochita maseŵera angapite patsogolo kwambiri, nthawi komanso maulendo a maphunziro.

Ngati muli atsopano ku maphunziro, tsatirani malangizo awa musanapite patsogolo kuntchito yophunzitsira kwambiri.

• Pezani chilolezo cha dokotala ndikudziwa malire anu.
• Nthawi zonse muwotenthe bwino musanachite nthawi.
• Yambani pang'onopang'ono ndi nthawi yosavuta kuyenda / jog.
• Bweretsani mtima wanu pansi pa 100 mpaka 110 bpm nthawi yotsala.
• Zonjezerani nthawi yayitali kapena nthawi yaitali, koma osati muwiri limodzi.
• Phunzitsani pa malo osasunthika, apansi kuti muyese khama.
• Imani pa chizindikiro choyamba cha ululu.

2 - Kutalika - Kutalika Kwanthawi yayitali Bwanji?

Zosakaniza zingakhale zochepa kapena zautali, ndipo othamanga ambiri opirira adzagwiritsa ntchito kuphatikiza awiriwa panthawi yophunzitsidwa.

• Mapeto Ofupika (Mphindi 6-30)
  Nthawi zochepa zimakhala ndi masekondi asanu ndi awiri mpaka 30 ndipo zimapanga kuchuluka kwa lactic asidi, choncho ndi njira yabwino yoyambira oyamba kuyamba maphunziro. Zing'onozing'ono ndizochepa ngati masekondi asanu ndi limodzi asonyezedwa kuti aziwongolera mofulumira komanso kupirira muzizoloŵezi zosangalatsa. Mapakati makumi atatu ndi awiri amawoneka kuti amapanga zotsatira zabwino kwa othamanga okwera mpikisano, koma chifukwa mphindi zisanu ndi chimodzi zotsatila zimapangitsa kuchepa kwa minofu ndi kuchepetsa msanga, ndizo malo oyambira omwe amathawa othamanga.
• Kutalika Kwambiri (Mphindi 2-3)
  Nthawi yayitali nthawi zambiri imatenga mphindi ziwiri kapena zitatu ndipo imakhala yovuta kwambiri, ndipo imawononga minofu. Zomwe zimachitika, nthawi yayitali zimayambitsa kuwonongeka kwa minofu, kusowa kofunikira kwa oxygen, ndi kuthamanga kwa minofu glycogen mofulumira. Nthawi yayitali ikufunikiranso nthawi yochulukirapo. Kusiyana kwakhala motalika kuposa maminiti atatu sikofala ndipo sikuyenera kuchitika kuposa masabata angapo.

3 - Kubwezeretsa - Kodi Muyenera Kutalika Pakati Pakati pa Nthawi Ziti?

Yopepuka gawo loyambako, mofulumizitsa kupumula kwa nthawi yotsatira. Ngati mukuchita mphindi 10, mutha kuchira mkati mwa masekondi 60. Ochita masewera olimbitsa thupi omwe akuchita mphindi zingapo, atha kukhala okonzekera nthawi yawo yotsatira pambuyo pa mpumulo wa mphindi ziwiri. Kawirikawiri mumafuna kupuma mokwanira kuti muzitha kuchepetsa kupuma kwanu ndi kuchepetsa kutentha kwa thupi kapena kutopa. Musayambe nthawi ngati kutentha kwa minofu kapena kupweteka kulipobe. Ngati minofu ikuyaka kapena kupweteka kumapitirizabe ngakhale kupuma, ndi nthawi yomaliza ntchito.

Kukhalanso ndipadera kwa wothamanga aliyense ndipo muyenera kupeza zomwe zimakupindulitsani mwa kuyesa ndi zolakwika. Ochita masewera ena amawunikira kuthamanga kwa mtima ndikudikirira mpaka atabwerera ku 50 kapena 60 peresenti ya chiwindi cha mtima asanayambe nthawi ina. Ena amangodikira mpaka "amva" atachira. Patapita nthawi mudzapeza zomwe zimakupindulitsani.

4 - Kubwereza - Kodi Muyenera Kuchita Zingati Zambiri?

Kodi mumakhala nthawi zingati zomwe mumagwiritsa ntchito popanga masewera olimbitsa thupi? Mukhoza kupita ku nambala yeniyeni ya nsapato, koma ngati minofu yanu imatha, kukhala ouma kapena kupweteka kwa minofu kumapitirizabe ngakhale kupuma, ndi nthawi yomaliza ntchito. Ngati mutapyola muzizindikirozi, mukuwopsya, kuwonongeka kwa minofu, ndi nthawi yowonjezera. Kuonjezerapo, kupitirira nthawi ndikutopa kumachepetsa kupambana kwa ntchito yopuma ndipo kumachepetsa, kusiyana ndi kukonza, ntchito yanu.

5 - Kuthamanga - Kodi Kulimbana Kwambiri Kumakhala Kovuta Motani?

Ngati muli ndi mayesero ochita masewera olimbitsa thupi omwe mumagwira ntchito pabubu la masewera, mutha kugwiritsa ntchito mlingo wa mtima kapena lactate kuti muzindikire nthawi yanu. Kawirikawiri, nthawi yayitali ndi kuyesa kukwera pamwamba pa VO2 Max . Kutalika kwa nthawi yaitali kudzakhala kochepa kwambiri kuti tipeze khama lokhazikika kwa nthawi. Oyamba oyamba ayenera kuyamba ndi khama lochepa kuti asapewe kuvulala ndi kuponderezedwa.

6 - Kuthamanga - Kodi Muyenera Kupitiliza Nthawi Yanji Ntchito?

Kupita nawo maphunziro kumafuna. Mukamachita masewera olimbitsa thupi mwamphamvu kwambiri , minofu yowonongeka imakhala yoonongeka, choncho ndikofunika kuti mukhale ndi nthawi yochira musanaphunzire molimbika. Ochita maseŵera angapo adzapindula pochita masewera olimbitsa thupi kangapo kawiri pa sabata. Ndipo pakadutsa maola makumi awiri ndi awiri (48) ochiritsidwa ayenera kuloledwa musanayambe maphunziro ena apamwamba . Tsiku lotsatira nthawi yophunzitsidwa pophunzira, ndizothandiza kupanga voliyumu, kuchepetsa kupuma bwino. Onetsetsani zizindikiro zowonjezereka , monga zapamwamba kuposa kupuma kwa mtima tsiku tsiku litatha kudya, kupweteka kwa mwendo wofewa, zowawa zambiri, ululu, kapena kumva kutopa komwe sikuchoka.

7 - Njira Yophunzitsira Yophatikiza Maphunziro Ochepa

Chitsanzo cha gawo lachidule cha maphunziro angayang'ane ngati ichi. Pambuyo pochita masewera olimbitsa thupi kwa mphindi zisanu ndi zisanu ndi zisanu ndi ziwiri zosavuta, chitani nthawi yochepa yochepa, yothamanga kwambiri, ya seveni. Nthawiyi ikugwiritsidwa ntchito kuonjezera kayendetsedwe ka kayendetsedwe ka magazi ndi kuthamanga kwa magazi ku minofu yomwe ikufunika kuyesetsa. Mukamamva kukhala ofunda ndi okonzeka, yambani nthawi yoyamba.

Malizitsani mphindi zisanu ndi chimodzi zamphindi ndi kupumula mpaka kupuma kwanu kukuchepetseni ndipo kutentha kwa minofu kumatayika. Mutangomva kuti mukuchira, bwerezani nthawi yotsatira yachisanu ndi chimodzi. Mungathe kubwereza nthawi 10 mpaka 20, koma imani pamene minofu yanu imakhala yolimba kapena kutentha kwa minofu kumapitirirabe. Malizitsani kuchita masewera olimbitsa thupi ndi mphindi 10 zosavuta zochita masewera olimbitsa thupi, monga kuyendetsa njinga kapena kuyenda.

8 - Njira Yophunzitsa Ophunzira Pakale

Kuphunzitsidwa kwa nthawi yayitali kudzasintha pakapita nthawi pamene mukuchoka pakanthawi kochepa. Pakapita masabata angapo, mudzatambasula mphindi khumi mpaka masekondi 30 mpaka mphindi ziwiri. Pamene mukulitsa nthawi yanu yam'mbuyo, kuchepetsani zochitika zamagwiritsidwe ntchito mobwerezabwereza mpaka mutha kusunga mofulumira nthawi zonse mobwerezabwereza. Mofanana ndi nthawi yochepa, kupuma mpaka kupuma kwanu kukuchepetsanso ndipo minofu iliyonse ikuyaka, musanayambe nthawi ina. Pamene mukuyamba kuchita nthawi yayitali, mumachepetsa kuchuluka kwa nthawi yomwe mumapanga (2 mpaka 6) ndipo mumachepetsa msinkhu wanu pafupipafupi.

9 - Zochita Zabwino Zomwe Mungaphunzitsire Maphunziro

• Masewera Othamanga
• Plyometrics
• Plyometrics
• 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

Zotsatira

Bungwe la ACSM Fit Page. Winter College of Sports Medicine [www.acsm.org] Winter 2009-2010.

Burgomaster KA, et al. Zotsatira za Nthawi Yang'ono Yophazikika Yophunzitsika Kuphunzitsidwa Mthupi la Anthu Mitsempha Yamadzimadzi M'thupi Panthawi Yochita Zozizwitsa. Journal of Applied Physiology, February 2006.

Burgomaster KA, et al. Maphunziro asanu ndi limodzi ophunzitsira nthawi yopuma amachititsa kuti thupi likhale ndi mphamvu yothandizira. Journal of Applied Physiology, February 10, 2005;

Hazell TJ, et al. Maphunziro a 10 kapena 30-sprint nthawi yopititsa patsogolo amapititsa patsogolo machitidwe aerobic ndi anaerobic. European Journal of Applied Physiology, September 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.

Malangizo Otsiriza

Monga nthawi zonse, Ndibwino kuti mufunsane ndi wophunzitsa masewera, mphunzitsi kapena wophunzirayo musanayambe pulogalamu yamaphunziro.