Masewera a masewera amtunduwu amavomerezedwa kuti amathandiza kwambiri othamanga. Masewera a masewera angagwiritsidwe ntchito asanayambe ntchito, atatha ntchito, panthawi yophunzitsidwa kapena kukonzanso. Ochita masewera onse angapindule ndi masewera olimbitsa thupi. Ngati mukufuna njira yowonjezera masewera anu, ndiye kuti masewera a masewera angakhale anu. Phunzirani zambiri za zotsatira zowonjezera zotsatira za masewera.
Kodi Masewera a Masewera Ndi Chiyani?
Kupaka masewera ndi masewera olimbitsa thupi a thupi lomwe limagwiritsa ntchito minofu yokhudza masewera enaake. Mtsikana Paavo Nurmi, wotchedwa "Flying Finn," anali mmodzi mwa oyambirira kugwiritsa ntchito masewera olimbitsa thupi. Nurmi akuti adagwiritsa ntchito masewera a maseŵera pamaseŵera a Olimpiki a 1924 ku Paris kumene adagonjetsa ndondomeko zisanu zagolide. Pano, Jack Meagher akuganiziridwa kukhala atate wa masewera a masewera ku United States.
Mitundu ndi njira zosiyanasiyana zimagwiritsidwa ntchito pamasewera olimbitsa thupi. Zitsanzo za njirazi zikuphatikizapo; Masewera olimbitsa thupi ku Swedish, effleurage (stroking), petrissage (kugwedeza), kuponderezana, kukangana, tapotement (kugwedezeka kwamveka), kuthamanga, kuthamanga, kutambasula, kukambirana ndi zovuta. Kusunthika ndi njira izi zimagwiritsidwa ntchito kuyesa kuthandiza thupi la wothamanga kukwaniritsa bwino ntchito ndi chikhalidwe cha thupi ndi kuchepa kwa mwayi wovulazidwa kapena kupweteka ndi kuchira msanga.
Ubwino
Zopindulitsa zambiri kuchokera kumasewera a masewera zafotokozedwa kuchokera pa zochitika ndi kuwona. Zina mwa ubwino ndizo malingaliro (maganizo) ndipo ena ndi thupi (thupi). Zotsatira zoyenera za masewera otsekemera ndikumverera kwachisoni kapena kuuma kwa masiku 1 mpaka 2 mutatha masewera.
Khungu lochitidwa chifukwa cha mafuta odzola ndi kotheka. Koma mbali zambiri, masewera a masewera ndi otetezeka. Zina mwazinthu zowonjezera zikuphatikizapo:
- Kuwonjezeka kwa magazi
- Kuwonjezeka kwa kayendetsedwe kake (ROM)
- Kuwonjezeka kusintha
- Kuchuluka kwa ntchito zotayira ( lactic acid )
- Kuwonjezeka kwa umoyo wabwino
- Kuchepetsa kupweteka kwa minofu
- Kuchepetsa kusokonezeka kwa ubongo (mitsempha yowonjezera)
- Kuchepetsa mwayi wovulazidwa
- Kuchepetsa nthawi yochira pakati pa ntchito
- Kuchepetsa kupweteka kwa minofu
Zimene Kafukufuku Amanena
Tsopano kuti mudziwe zomwe zimapindulitsa pa masewera olimbitsa thupi, tiyeni tiwone ngati maphunziro a kafukufuku akuthandiza phindu limenelo. Kafukufuku wa kafukufuku wokhudzana ndi kutopa ndi kupumula kunasonyeza kuti maphunzirowa adamva kuti iwo sanatope ndipo amamva ngati atachira mofulumira pambuyo pa masewera olimbitsa thupi. Anadziŵanso kuchepa kwa nkhaŵa, kusintha maganizo, ndi moyo wabwino. Kuchepetsa kupweteka kwa minofu (DOMS) kunachepetsedwa ndi pafupifupi 30% mu phunziro limodzi la kafukufuku. Maphunziro ena amathandizira kupeza kuti DOMS imachepa pambuyo pa masewera olimbitsa thupi.
Tsopano phindu lina lomwe silikugwirizana ndi kafukufuku. Kukwanitsa masewera a minofu kuti athandize minofu kuchotseratu lactic asidi sichidathandizidwa mu kafukufuku wophunzira. Ochita kafukufuku ambiri amakhulupirira kuti izi zimagwirizanitsidwa ndi kuti kuwonjezereka kwa magazi ku minofu pambuyo pa maseŵera a masewera sangathe kuthandizidwa mwina.
Kuthamanga msanga pambuyo pamasewera a masewera sikunathandizidwe ndi kafukufuku. Kafukufuku amathandiza kuti thupi likhale labwino kwambiri (njira yochepa kwambiri yopita patsogolo) ndiyo njira yabwino kwambiri yochepetsera kuchuluka kwa lactic asidi yomwe imamangirira pambuyo pa kuchita masewera olimbitsa thupi ndikufulumira kuchira.
Nanga zonsezi zikutanthauza chiyani? Zikuwoneka kuti malingaliro abwino (maganizo) othandizira masewera a masewera amathandizidwa ndi maphunziro a kafukufuku. Kafukufuku akuthandizanso kuti maseŵera a masewera asasokoneze ntchito, koma thupi labwino (zokhudzana ndi thupi) pa ntchito siliwonekeratu. Kafufuzidwe kafukufuku amafunika pa zotsatira zabwino za thupi komanso pamaganizo / thupi mogwirizana ndi masewera.
Zotsatira:
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Zainuddin Z, Newton M, Sacco P, Nosaka K. Zotsatira za misala pa kuchedwa kwa minofu, kupweteka, ndi kupuma kwa thupi. J Athl Train . 2005 Jul-Sep; 40 (3): 174-80.