Ngati mukufuna kuthamanga mofulumira, kuwonjezera kuyesetsa mwamphamvu, monga kuphunzitsidwa kwa masekondi makumi atatu ndi atatu, kudzakupatsani zotsatira zabwino. Kwa aliyense amene alibe nthawi yokhala ndi nthawi yayitali, yogwira ntchito yolimbitsa thupi, koma amafuna zofanana kapena kupindula bwino mtima, ganizirani ntchito yopuma.
Ngakhale zochitika zambiri zogwiritsa ntchito malangizo zimalimbikitsa mphindi makumi asanu ndi limodzi zochita masewera olimbitsa thupi katatu pamlungu, anthu ambiri amalephera kuchita masewera olimbitsa thupi chifukwa cha zifukwa zambiri, kuphatikizapo kusowa nthawi komanso kusowa kwa zotsatira.
Ngati muli ochepa pa nthawi, koma mukufuna kuti mukhale ndi thanzi labwino la moyo wanu, kuwonetsetsa kwapadera kungakhale yankho langwiro. Umboni umasonyeza kuti kufupika kwapadera, kukwera kwambiri kwapopu kumapangitsa kuti azimayi azikhala ndi mphamvu komanso kupirira mu theka la nthawi ya chizoloŵezi chopirira.
Kafufuzidwe pa Ntchito Zowonongeka
Maphunziro a sprint akukhala njira yotchuka yophunzitsira ochita masewera olimbitsa thupi komanso osangalala chifukwa amagwira ntchito. Kafukufuku waposachedwa wa maphunziro a sprint ndi oyendetsa mahatchi anawonetsa zotsatira zambiri za mtima m'masiku ochepa. Kwenikweni, kafukufuku wina anapeza kuti magawo asanu ndi limodzi okha asanu ndi awiri mphambu zisanu ndi ziwiri (makumi asanu ndi awiri mphambu zisanu ndi zisanu ndi ziwiri) omwe amatha kupumula pakati pa sprints) akhoza kukhala othandiza kuthetsa thanzi la mtima monga ola la masewera olimbitsa thupi tsiku lililonse.
Nkhani zomwe zili mu kafukufuku wina zinasonyeza kuwonjezeka kwa 100 peresenti ya kupirira mphamvu (kuyambira maminiti 26 mpaka mphindi 51) motsutsana ndi gulu lolamulira limene silinasinthe.
Mu phunziro lina mwa ofufuza omwewo, nkhani zinakonza kayendedwe ka kayendedwe ka nthawi ya ma cycling ndi pafupifupi 10 peresenti m'masabata awiri.
Mofananamo ndi Maphunziro Ophunzila
Maphunziro afupipafupiwa (osati mosiyana ndi maphunziro a panthawi ) amapititsa patsogolo thanzi labwino komanso kugwira ntchito mofanana ndi masabata angapo omwe amaphunzitsidwa kupirira.
Minofu ya gulu lophunzitsidwayo inasonyezanso kuwonjezeka kwakukulu kwa mankhwala a citrate (citrate ndi puloteni yomwe ili chizindikiro cha mphamvu ya minofu yogwiritsira ntchito mpweya).
Zowonjezera zina zasonyeza kuti zochepa, zozizira kwambiri zimawotcha ma calories ambiri kuposa zofanana zolimbitsa thupi.
Kodi Mungatani Kuti Muzichita Zochita Zaka 30 Zachiwiri?
Zotsatilazi zotsatilazi zikhoza kuchitika pamene zikuyenda, kusambira, njinga zamoto, kapena pafupifupi zochitika zina zonse za mtima .
- Chitetezo . Chifukwa chakuti izi ndizochita mwamphamvu kwambiri zimalimbikitsidwa kuti muwone dokotala wanu ndikuwunika PAR-Q musanayambe kuchita masewera olimbitsa thupi.
- Kusamalidwa . N'kofunikanso kuti mukhale ndi thupi lolimba pazochitika zomwe mumagwiritsira ntchito pa sprints. Kuti mukhale olimbitsa thupi, tsatirani ulamuliro wa 10 peresenti , ndipo pang'onopang'ono kuwonjezera maphunziro anu.
- Kupweteka kwa misampha . Kulowetsa pulogalamu ya sprint kungakhale kovuta kapena kumayambitsa kuchepetsa kupweteka kwa minofu ngati simunaphunzitse zambiri musanayambe kugwira ntchitoyi. Tikukupangitsani kukhala ndi masabata pafupifupi 3 kapena 4 oyamba thupi lanu musanayambe.
- Kutentha . Kuvulala panthawi yochepa chabe, kumakhala kovuta ngati mutapanda kukonzekera.
Zokambirana Zogwiritsa Ntchito Pang'onopang'ono
- Kawirikawiri ? Chitani nthawi yochita masewera olimbitsa thupi katatu pamlungu ndi kupuma pang'ono pakati pa ntchito. Chifukwa cha kuchuluka kwa ntchitoyi, othamanga ambiri sayenera kuchita sprint ntchito katatu pa sabata.
- Wotentha . Pamaso pa sprints, muwotha bwino ndi zovuta zolimbitsa thupi kwa mphindi zisanu ndi ziwiri. Chitani zochita zomwezo zomwe mukuzigwiritsa ntchito pa sprints.
- Sprint . Pezani sprint yanu yoyamba pafupifupi 60 peresenti yochuluka kwambiri. Ngati mumamva kupwetekedwa kwa minofu kapena kupweteka pamodzi, bwererani ndipo mupitirize kutentha.
- Pezani . Pezani mphindi ziwiri pang'onopang'ono kuti muziyenda bwino, koma pitirizani kuyenda. Izi zikhonza kukhala zovuta kumayenda kapena kuyenda, malingana ndi momwe mumakhalira.
- Sprint . Chitani zotsatira zanu zotsatila pafupifupi 80 peresenti.
- Pezani . Pezani mphindi 2.
- Sprint . Pangani masewera anu otsalawo pa 100 peresenti palimodzi mwamphamvu kapena kuyesetsa konse kwa masekondi 30. Muyenera kukhala mukudzipangira nokha ku maola ambiri.
- Pezani . Pezani mphindi ziwiri mpaka 4 mutapuma mpweya kuti mpweya wanu ndi mtima wanu ufike pang'onopang'ono kuti mutha kukambirana popanda kuwongolera.
- Bwerezani . Bweretsani njira yowonongeka / maulendo 4-8 malingana ndi msinkhu wanu ndi luso lanu. Poyamba, mumayenera kuima pa 4 sprints. Palibe kanthu. Yeserani kumanga mpaka 8.
- Cholinga cha Ntchito . Cholinga ndi kuchita masewerowa kasanu ndi kamodzi mu masabata awiri ndikubwereranso kawiri pa sabata kuti mukonzekere masabata asanu ndi umodzi kapena asanu musanayambe kusintha.
- Kupumula ndi Kubwezeretsa . Lolani osachepera kwa masiku awiri kapena awiri kapena zosavuta zochitika pakati pa ntchito yopuma.
Ngati mumakonda zotsatira zanu, mukhoza kupitirizabe. Koma ndi lingaliro losiyana kusiyanitsa chizoloŵezi chanu miyezi ingapo, ndipo chaka chonse. Kuchita masewera kotereku ndi kovuta, ndipo mungafunikire kupumula ndikuchita nthawi yayitali yopita patsogolo. Khalani omasuka kusintha ndondomeko momwe mumakonda; dziwone nokha zomwe zikukuyenderani bwino.
Maphunziro a Sprint amapereka mwayi kwa iwo omwe alibe nthawi yochuluka yochita masewera olimbitsa thupi, koma komabe, akufuna kukonza dongosolo lawo la mtima. Ngakhale kuti kuphunzitsidwa kotereku kumafuna ndipo kumafuna kukhala ndi zolinga zabwino, zingayambitse kusintha kwakukulu m'kanthawi kochepa.
* Onetsetsani kuti muwone dokotala wanu musanayambe pulogalamuyi.
Zotsatira:
Kirsten A. Burgomaster, Scott C. Hughes, George JF Heigenhauser, Suzanne N. Bradwell, ndi Martin J. Gibala. Maphunziro asanu ndi limodzi ophunzitsira nthawi yopuma amachititsa kuti thupi likhale ndi mphamvu yothandizira. Journal of Applied Physiology, February 10, 2005;
Burgomaster KA, Heigenhauser GJ, Gibala MJ. Zotsatira za Nthawi Yang'ono Yophazikika Yophunzitsika Kuphunzitsidwa Mthupi la Anthu Mitsempha Yamadzimadzi M'thupi Panthawi Yochita Zozizwitsa. Journal of Applied Physiology, February 2006.