Aliyense akhoza kukhala ndi mawonekedwe ndi ndondomekoyi yosavuta yochita masewera olimbitsa thupi
Pogwiritsa ntchito masewera olimbitsa thupi komanso ogwira mtima, palinso malangizo othandiza kwa aliyense mosasamala kanthu kuti ndi oyenera kapena osayenera. Kukongola kwa masewera olimbitsa thupi ndiko kuti n'zosatheka. Chimodzimodzinso sitingagwirizane ndi zonse, koma zofanana ndi zomwe mukuchita. Kotero ngati mukufuna kupindula kwambiri ndi ntchito yanu popanda kuvulaza kapena kuopseza, ndipo popanda ndondomeko yovuta ya mlungu ndi mlungu, gwiritsani ntchito chizoloŵezi chochita masewera olimbitsa thupi ndikukhala oyenera tsopano.
Kupanga Mapulani Anu Okhalitsa
- Pangani maziko olimba Musanayambe Kukula
Monga momwe mungakhalire oda nkhawa mukamayambitsa zozoloŵera zatsopano, yesetsani kuyamba pang'onopang'ono ndikuchita zochepa zomwe mukuganiza kuti mungathe kuchita. Ochita zambiri amachita zolakwitsa zoyamba mofulumira kwambiri, motalika kwambiri komanso molimbika, pokhapokha kuti azikhala okhumudwa kapena ovulala ndikusiya mkati mwa mwezi umodzi kapena awiri. Musakhale mmodzi wa iwo. Minofu, mapulogalamu, ndi mtima wanu zimagwirizana ndi maphunziro, koma sizichitika tsiku kapena ngakhale sabata. Dzipatseni nokha mwezi kapena kuposerapo kuti mumange thupi lanu musanayambe mulu.Ngati mwatsopano kuti muchite masewera olimbitsa thupi, mungafunike kuti muzichita mwezi wanu woyamba wa masewera olimbitsa thupi kwa mphindi makumi atatu patsiku pokhapokha ngati mukuchita masewera olimbitsa thupi. Ndipo ndithudi, muyenera kukaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Ngati muli ndi matenda a mtima kapena zovuta zina, kuchita masewera olimbitsa thupi kungakhale koopsa. Choncho khalani otetezeka, funsani dokotala wanu, ndipo muyambe pang'onopang'ono
- Onjezerani Kuphunzira Kwambiri ndi Kuwonjezera Maphunziro
Mukatha kukhala olimbitsa thupi mwakhama, nthawi zonse zochita masewera olimbitsa thupi kwa mwezi kapena kuposerapo, muyenera kuyamba kuwonjezera mphamvu yanu yomanga mphamvu yanu ya minofu ndi magetsi. Kwa anthu ambiri, izi zikutanthauza kuwonjezera zochepa zochepa pa ntchito yanu.- Kanthawi kochepa ndikuthamanga kwa mphindi makumi atatu ndi zitatu zomwe zimakupangitsani kuti musamapite. Nthawi yaying'ono imathandiza kumanga mphamvu, kupirira ndi kuyatsa makilogalamu ambiri mwamsanga. Oyamba kumene amatha kuchita nthawi zingapo panthawi yopuma pantchito kamodzi kapena kawiri pa sabata. Ochita masewera apamwamba akhoza kuchita nthawi zambiri patsikuli koma apitirize kuchita masewerawa kamodzi kapena kawiri pa sabata ndi masiku osungira pakati.
- Nthawi yayitali imatha kukhala mphindi ziwiri kapena kuposerapo, ndipo ikhoza kuyambitsa lactic asidi kumanga m'magazi. Ngakhalenso othamanga kwambiri ochita maseŵera amangochita kanthawi kochepa panthawi yopuma. Nthawi yeniyeni imathamanga ngakhale wothamanga wabwino kwambiri mpaka kumapeto kwake, ndi mapiko oyaka moto ndi miyendo. Zosakaniza izi sizilangizidwa kwa oyamba kumene.
- Mayendedwe Aerobic Othandizidwa
Ntchito zolimbikitsidwa nthawi zambiri ndizo maziko a ntchito yochita masewera olimbitsa thupi. Achinyamata oyendetsa maulendo, othamanga, ndi triatletes ayenera kukhala ndi luso loyenda motalika. Kawirikawiri, ntchitoyi imapangitsa mpikisano mpaka kufika poti kutopa, pomwepo amatsitsa pang'ono ndikupitiriza kuyesetsa. Kenaka amayamba kuyendetsa pang'onopang'ono mpaka kutentha kukulowera, ndipo kachiwiri, iwo amasiya pang'ono koma amapitirira. Kuzungulira uku kubwerezedwa kwa nthawi yaitali yophunzitsa. Pakapita nthawi, amatha kugwira ntchito molimbika kwa nthawi yaitali (maola).Ochita maseŵera olimbitsa thupi nthawi zambiri amatha kugwiritsa ntchito njira yopangira lactate panthawiyi, panthawiyi, omwe amayesetsa kuti apititse patsogolo malowa. Ntchitozi sizili kwa aliyense, komabe, osati koyenera kuti aliyense ayesere kupeza ndi kukhalabe mawonekedwe.
- Limbikani Mphamvu Ndi Ntchito Zambiri
Njira yabwino kwambiri yomanga kukula kwa minofu ndi mphamvu ndizochita khama kwambiri pochita masewera olimbitsa thupi. Koma ngakhale pamene mukuchita masewera olimbitsa thupi, mudzamanga minofu panthawi yovuta. Kupsinjika kwa minofu kunamveka m'masiku amodzi mutatha kugwira ntchito mwakhama kumadziwika ngati kuchedwa kwa minofu yopweteka (DOMS) . Kupweteka uku ndiko kwenikweni chifukwa cha kuwonongeka kwa minofu. Pamene minofu imakonzedwa ndi kuchiza, imakula kwambiri. Chinsinsi cha kulimbitsa mphamvu ndi njinga pakati pa ntchito yolimbika ndi kupumula kwambiri ndi kukonza. Kuchita minofu yopweteka si nzeru; imangopitirizabe kuthyola minofu ndipo siimalola kukonza bwino.
- Kubwezeretsa Kwambiri Pambuyo pa Kuchita Zochita Mwachangu Kumalimbitsa Mphamvu
Ochita masewera olimbikitsa amafunika kuchitapo kanthu kuposa kuchipatala, ndipo kuchuluka kwa chidziwitso chofunikira kumadalira pa kutalika ndi mphamvu ya zochitikazo. Koma mmalo mopuma tsiku lopuma mokwanira, othamanga amalimbikitsidwa kuchita mawonekedwe olimbitsa thupi, omwe mumagwiritsa ntchito mopepuka ngati kuti simukuchita kanthu. Kafukufuku amasonyeza kuti kuyambanso kugwira ntchito kumapangitsa kuti minofu ikhale yochuluka kwambiri, yomwe imathandiza kupewa kuvulaza nthawi yovuta. Izi zikutanthauza kuti kugwira ntchito mwakhama kungakhale kovuta kwambiri. Izi zimathandizanso kuti minofu ikhale yolimba kwambiri.