Maphunziro a dera ndi mawonekedwe abwino, ovuta omwe amachititsa mphamvu, aerobic ndi anaerobic kupirira, kusinthasintha ndi kugwirizanitsa onse mu gawo limodzi. Imodzi mwa njira zochepa zophunzitsira zolimbitsa thupi zomwe zasonyezedwa kuti zikhale ndi mphamvu zatsopano komanso mphamvu ya mtima m'maganizo omwewo.
Mawu akuti "maulendo a dera" amasonyeza momwe ntchito yopangira masewera imakhazikitsidwa m'malo mochita masewera olimbitsa thupi.
Kawirikawiri amakhala ndi zochitika zambiri kapena malo ogwira ntchito omwe amamaliza kutsatizana ndi nthawi yochepa yopuma. Machitidwe oyendetsa dera amalola wothamanga kapena mphunzitsi kupanga pulogalamu yopanda malire ndikuwonjezera zosiyana ndi mapulogalamu ozoloŵera maphunziro.
Pamene zochitika zapadera zikufanana ndi nthawi yophunzitsira , pali kusiyana kwakukulu. Mwachitsanzo, maulendo amaphatikizapo machitidwe osiyanasiyana afupikitsa m'gawo limodzi. Nthawi yophunzitsira imayamba kuganizira ntchito imodzi yokha (makamaka kupirira, kuyendetsa njinga, kusambira, kuthamanga, etc.) patsikuli. Mphamvu ya zojambulazo zimasiyanasiyana panthawi yonseyi.
Dera lokonzedwa bwino limapereka ntchito yolimbitsa thupi yomwe imawombera magulu onse a minofu ndikumanga mtima wa mtima. Machitidwe a madera angapangidwenso kukonza kusamvetsetsa kwa minofu kamene kawirikawiri imachitika mumasewera amodzi omwe amapanga masewera amodzi tsiku ndi tsiku.
Ikhoza kuperekanso mwapamwamba kwambiri, gawo lophunzitsira luso, kapenanso kutentha kwambiri kwa kanthawi kochepa. Maulendo amathandizanso wopikisana wina aliyense.
Maphunziro a dera ndi abwino kwa onse othamanga kwambiri ndi oyamba kumene chifukwa angathe kuwonetsa kuti aliyense wothamanga angathe.
Machitidwe oyendayenda ndi achangu, othandiza komanso osangalatsa.
Mmene Mungapangire Nthawi Yophunzitsa Dera
Machitidwe oyendayenda nthawi zambiri amakhala ndi masewero 10 omwe amapangidwa kwa masekondi 60 aliwonse ndi mphindi zisanu ndi ziwiri za mpumulo pakati. Ochita masewera amachita sewero limodzi, awiri kapena atatu mwadongosolo malinga ndi miyeso yawo ndi zolinga zawo.
Kuchita machitidwe osiyanasiyana oteteza komanso kuthamanga kwa mtima mwamsanga mwatsatanetsatane kungathandize mphamvu komanso chipiriro. Kwa anthu ochepa pa nthawiyi, kumaliza magawo atatu kapena anai mphindi 20 pa sabata ndi njira yabwino yothetsera ndi kusunga thupi lonse. Gwiritsani ntchito malangizo awa kuti mupange ntchito yanu yoyendayenda:
- Pangani dera lanu ndi masewera asanu ndi atatu kapena 12 kapena magalimoto omwe akuwombera thupi lonse.
- Chitani masewera olimbitsa thupi kwa masekondi 30 mpaka 90, podzipatsanso mphindi 15 mpaka 30 za mpumulo pakati pa siteshoni iliyonse.
- Kuyika mphamvu pa minofu, kuonjezera kukana kwa machitidwe ndi nthawi zina pakati pa magalimoto. Izi zidzalola kuti minofu yanu ikhalenso bwino pakati pa zochitika zonse.
- Kuganizira kwambiri za kupirira kwa mtima, kuchepetsa kukula kwa ntchitoyi pa siteshoni iliyonse, kuwonjezera kutalika kwa nthawi yomwe ili pa siteshoni iliyonse ndikufupikitsa nthawi yopuma pakati pa magalimoto kuti mupitirize kuyima mtima.
Malangizo a Zaumoyo ndi Chitetezo
- Maphunziro a dera ndi otetezeka kokwanira kawiri kapena kanayi pa sabata. Chifukwa zimaphatikizapo masewero olimbitsa thupi otere, amalola maola 48 pakati pa magawo omwe amagwira ntchito m'magulu omwewo.
- Gwiritsani ntchito zolemera, kukakamiza magulu ndi zipangizo zina zomwe zingakupangitseni kuchita masewera kwa nthawi yonseyo ndikupatsabebe vuto.
- Pamene mphamvu yanu yathanzi imakula bwino, yonjezerani kuvutika kwa ntchitoyi poonjezera nthawi yochita masewera olimbitsa thupi, kuonjezera zolemera kapena kusagwiritsa ntchito, kuwonjezera zochita zovuta kapena kuchepetsa nthawi yomwe mupumula pakati pa magalimoto.
- Kuika mphamvu pa minofu, kuonjezera kukana kwa zochitika pa siteshoni iliyonse komanso nthawi zina pakati pa magalimoto kuti athetseretu kupweteka pakati pa ntchito iliyonse.
- Kuganizira kwambiri za kupirira kwa mtima, kuchepetsa kukula kwa ntchitoyi pa siteshoni iliyonse, kuwonjezera kutalika kwa nthawi yomwe ili pa siteshoni iliyonse ndi kufupikitsa zonse pakati pa magalimoto kuti zisunge mtima wanu.
Chifukwa Chake Maphunziro a Dera Sagwira Ntchito Nthawi Zonse
Ngakhale maphunziro a dera ndi opindulitsa kwa othamanga ambiri, sizothetsera zofunikira zanu zonse. Maphunziro a dera angapangitse kuti thupi likhale lolimba ndi mphamvu, makamaka pa oyamba masewera olimbitsa thupi. Sichiloŵa m'malo mwa maphunziro a kupirira aerobic kapena kukweza mphamvu aerobic.
Mapulogalamu olimbikitsa kupirira akulimbikitsanso kuti azikhala olimbitsa thanzi kusiyana ndi maphunziro a dera. Ochita masewera olimbitsa mtima, monga azisitimala kapena othamanga, akufunikanso kuphunzitsa masewera awo kuti athe kupirira mopitirira muyeso komanso kuthamanga.
> Zotsatira:
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