Thandizo la Health and Fitness la Slacklining

Pitirizani Kuchita Zinthu Mosasamala Ndipo Muzisangalala Ndi Masewera Ochepa

Slacklining: Ndi masewera omwe akukula kwambiri ngati kuyenda pamtunda. Koma mmalo mwa chingwe kapena chingwe, mumakhala mukuyendetsa pamtunda wamakono awiri kapena awiri omwe amawombera, monga trampoline.

Akatswiri ofufuza masewera samayesa kuyendayenda pamzere, amachititsa zizoloŵezi-kulumphira, kupotoza ndikudziwombera mlengalenga, koma kubwereranso pamwamba pa mzere.

Masewerawa amatha kuwoneka ngati akuyenda mofulumira, akuyendetsa pang'onopang'ono ndi kuyendetsa phokoso, zonsezo zikulumikizidwa kukhala chimodzi.

Mwa kuyankhula kwina, ndizosangalatsa kuziwona, komanso zosangalatsa kwambiri kuyesa. Popanda kutchula, kuchepetsa kumawerengera ngati kuchita masewera olimbitsa thupi, choncho ndi njira yabwino yopita nawo panthawi yopuma masewera olimbitsa thupi.

Malingaliro Opatsa Thanzi ndi Thanzi Labwino Wotsitsa

Sitiyenera kudabwa kuti kuima pamtunda wa masentimita awiri a ma webusaiti atayimilira pansi kumafuna kuti mukhale woyenera. Chimene simungadziwe ndikuti kuchepetsa ndi chimodzi mwa zinthu zofunika kwambiri zokhudzana ndi thanzi labwino, makamaka pamene mukulamba. Kukhoza kudziteteza nokha mutatha kupwetekedwa kapena kutayidwa bwino mutatha kunyamula chinthu cholemera pansi kungachepetse ngozi ya kugwa ndi kugwa kwa kugwa. Slacklining ndi yabwino pakuthandizira kuti muyambe kulingalira komanso kudziwika bwino (kumvetsa kwanu kumene thupi lanu liri mu danga komanso mmene limakhudzira matupi ena ndi mphamvu), koma palinso phindu lina:

• Kutsatsa Quadriceps Kupititsa patsogolo . Phunziro la 2015 lofalitsidwa mu Journal of Science ndi Medicine mu Sport linapeza kuti kugwiritsira ntchito slacklining mu kukonzanso kunapereka kuwonjezeka kwakukulu pakuwongolera ndi kulandirira mitsempha ya quadriceps, koma ndi chidziwitso chochepa choyesedwa. Izi zikhoza kubwezera nthawi yayitali panthawi yochepetsera, makamaka kwa odwala omwe akuyenera kuti ayende miyendo kuti apulumuke, koma omwe akulimbana ndi mapulogalamu omwe amavutika kwambiri kapena opweteka.

• Kulimbitsa Bwino ndi Kugwirizana . Pokhapokha mutakhala ndi umboni, pali umboni wa sayansi wotsimikizira kuti phindu lokhazikika la slacklining. Phunziro la 2011 lomwe linafalitsidwa mu Scandinavia Journal of Medicine ndi Science mu Sport, linapeza kuti pamene ophunzira amapanga maulendo opititsa patsogolo pa slackline, amatha kuchepetsa kwambiri njira yosayendetsedwa yosawerengeka ya mzere womwe umapezeka nthawi zambiri mu newbies. Kafukufuku wawo anapeza kuti slacklining inathetsa ma reflexes a H a m'mphepete mwazeng'onong'ono, zomwe zikhoza kukhala zochepetseratu zizindikiro zosasinthika zomwe zimagwedeza mzerewo. Mwa kuyankhula kwina, ubongo unaphunzira kuthandizira kuteteza kuti zisamangidwe m'magulu, mawondo, ndi mchiuno zomwe zathandiza kuti kugwedeza kosasinthika kwa mzerewo kukhalepo. Zotsatira zake zinali kuti maphunziro ophunzitsidwa onse angathe kuyima pa mzere wa masekondi makumi awiri kapena kuposerapo, pamene maphunziro osaphunzitsidwa sanawonetsetse kuti palibenso kusintha.
• Lower-Limb Cross-Maphunziro a Masewera . Phunziro la 2015 lomwe linafalitsidwa mu Journal of Strength and Conditioning Research linapeza kuti ochita masewera a basketball omwe anaphunzitsidwa pa slackline adawona kusintha kwa testamento (jumpha jump test of power when time time air) kuyesa (komwe kumathandiza kuti muyese bwino). Pamodzi, izi zimasonyeza kuti kusungunuka kungakhale njira yabwino yophunzitsira masewera, makamaka masewera omwe mphamvu ndi mphamvu zimayenera.

• Kuyanjana kwa Anthu . Slacklining ndizochita zachikhalidwe. Ngakhale kuti zikhoza kuchitidwa zokha, ndipo othamanga amapikisana ngati aliyense, kulikonse kumene slackline yakhazikitsidwa, muli pafupi kutsimikiziridwa kuona kusonkhana kwa anthu oyandikana nawo. Izi ndizochitika chifukwa cha chikhalidwe chake, koma ndi chifukwa cha kuyanjana kwa ntchito kwa anthu a misinkhu yonse ndi masewera. Aliyense amene amayesa kusinthanitsa kwa nthawi yoyamba adzakhala ovuta pa izo. Ndikudziwa kuti ndinali. Izi zimayambitsa aliyense payekha kusewera ndikutsegula mipata yosangalala komanso yosangalatsa.

Momwe Mungayambire

Njira yabwino yothetsera ndiyo kuyamba!

Pezani malo omwe ali ndi slackline (malo ambiri okwera mathanthwe ndi zovuta zina), kapena kugula zanu. Malingana ngati muli ndi mzere ndi kupeza mitengo ingapo, mungathe kukhazikitsa ndikuyamba mu mphindi zingapo.

Yambani Nsonga

1. Pitani nsapato zopanda nsapato kapena mugwiritseni nsapato za minimalist . Mukamayamvana kwambiri ndi mzerewu, mutha kusintha bwino kayendetsedwe kanu ndikusintha pa malo a mzere.
2. Imani musanayende . Musanayese kuyesapo, yesetsani kupeza miyeso yanu pamlendo umodzi, kenako winayo. Mukaimirira pamzere, nthawi zonse mumayambira ndi mwendo umodzi, ndipo mutha kuyesedwa kuti muike phazi lanu pamzere. Pewani mayesero! M'malo mwake, tangolani pa phazi lothandizira ndikuganiziranso kuyanjanitsa.
3. Pitirizani kupuma ndikumasula thupi lanu . Tengani mpweya pang'ono musanafike pamzere ndikuyesetse kupitiriza kupuma mofulumira, kusinkhasinkha. Mukamasula matupi anu mmwamba, manja anu akugunda ndi mapewa anu otsika-mumphuno wanu ukhoza kusuntha momasuka pamene mumayesetsa kukhala osamalitsa.
4. Yang'anani mwachidwi . Monga kuyesa monga kuyang'ana pansi pa slackline, yesani kuyesedwa. M'malo mwake, yang'anani patsogolo, kapena mamita khumi kutsogolo kwa iwe pamzere.
5. Pembedzani maondo anu . Mukamawerama, mukuchepetsa mphamvu yanu yokoka, kuti muyandikire kwa mzere. Izi zidzakuthandizani kuti mukhalebe olimba, ndipo zimakupangitsani inu kuyendetsa masewera olimbitsa thupi kuti musunthire mzerewu.
6. Limbani kugwa . Mudzagwa pamzere. Izi ndi zachilendo. Ndipo musadandaule, mwina simungagwe pansi-mumatha kumangoyenda ndikudzigwira nokha. Koma pamene wayamba kugwa, yesetsani kulimbana nawo-yesetsani zovuta zanu kuti mubwezeretsenso. Izi zimathandiza kuphunzitsa thupi lanu kupanga kusintha pa ntchentche kuti mukhale bwino, mofulumira.
7. Tengani mapazi ang'onoang'ono ndi mapazi anu. Pamene mwakonzeka kuyamba, yongani mapazi anu molunjika pa mzere pamene mutenga mapazi pang'ono, chidendene ndi chala. Mwinamwake kuyesera kutembenuza zala zanu, koma izi zimapangitsa kuyenda kovuta kwambiri. Pang'onopang'ono komanso mosasinthasintha timapambana mpikisano, choncho khalani oleza mtima ndikupitirizabe. Ngati mukufuna thandizo, funsani mnzanu kuti ayende pambali panu ndipo mutenge dzanja lanu.

Zotsatira:

Gabel CR, Osborne J, Burkett B. "Mphamvu ya 'Slacklining'on quadriceps kukonzanso, kutsegula ndi mphamvu.' Journal ya sayansi ndi mankhwala mu masewera , 18 http://www.sciencedirect.com/science/article/pii/S1440244013005082. (1), 62-66. 2015.

Keller M, Pfusterschmied J, Buchecker M, Müller E, Taube W. "Kupititsa patsogolo chitukuko pambuyo pa slackline maphunziro ikuphatikizidwa ndi kuchepetsedwa kwa H-reflexes." Buku la Scandinavia la mankhwala & sayansi mu masewera , http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2010.01268.x/full 22 (4), 471-477. 2012.

Santos L, Fernández-Río J, Fernández-García B, Jakobsen MD, González-Gómez L. Suman OE. "Zotsatira za slackline yophunzitsa pazithunzithunzi zam'tsogolo, dumphirani kugwira ntchito, ndi zochitika zamagetsi m'maseŵera achikazi a basketball." Journal of Strength & Conditioning Research , http://journals.lww.com/nsca-jscr/Citation/2016/03000/Effects_of_Slackline_Training_on_Postural_Control,.8.aspx 30 (3), 653-664. 2016.