Tonsefe timafunikira thandizo pang'ono ndi kuchita masewera olimbitsa thupi nthawi zina, kaya tikungoyamba kumene kapena takhalapo kwa nthawi yayitali ndipo wophunzirayo akhoza kuchita zomwezo.
Makampani opanga maphunziro akhala akuyendayenda kwa zaka zambiri pamene anthu amayesetsa kupeza njira zoyenera kukhalira bwino, kukhala ndi thanzi labwino, ndi kulemetsa ngakhale momwe ntchito zathu komanso ntchito zapakhomo zimakhudzira zambiri kuposa kale lonse.
Komabe, kuphunzitsidwa kwanu kungakhale kokwera mtengo ndipo anthu ambiri amathawa, mwina osatsimikiza zomwe adzatulukamo, kaya ndizofunikira ndalama, kapena mwinamwake ngakhale kumverera kovuta kuti agwire ntchito ndi wophunzitsa.
Komabe, pali zinthu zambiri zomwe mphunzitsi waumwini angachite, pafupifupi aliyense angapindule polemba ntchito.
Pali zifukwa zingapo zomwe anthu amagwira ntchito ndi ophunzitsa. Ena amafuna pulogalamu yapadera kuti athe kulemera kapena kuoneka pamene ena akufunikira kuti azidziimba mlandu chifukwa cha ntchito zawo.
Kulikonse komwe muli paulendo wanu, wophunzitsi wanu angakhale chabe zomwe mukufunikira kuti mufike pofika pamalingo anu okhutira ndi kulemera.
1 - Simukuwona Zotsatira
Ngati mwakhala mukuchita masewera olimbitsa thupi kwa milungu ingapo kapena miyezi ingapo osataya thupi kapena kukwaniritsa zolinga zanu, kubwereka wophunzitsa akhoza kusankha bwino.
Nazi zina mwa zinthu zomwe mphunzitsi wabwino angachite:
- Yang'anani pa pulogalamu yanu yamakono kuti mufufuze njira zosinthira kapena kugwiritsira ntchito ntchito zanu kuti ziwathandize bwino.
- Kukupanizani pang'ono - Nthawi zambiri anthu samawona zotsatira chifukwa sakugwira ntchito molimbika momwe angathere . N'kosavuta kusiya pamene muli nokha, koma kukhala ndi munthu wina woti muthe kutsutsa mungathe kusintha kusiyana.
- Fufuzani zolinga zanu - Iye angakuthandizeninso kudziwa ngati zolinga zanu zili zenizeni.
- Khalani ndi mlandu - Angagwire ntchito ndi inu kuti azikhazikitsa zolinga zamlungu ndiyeso kuti muwone momwe mukuchitira.
- Kukuthandizani kukhalabe olimbikitsidwa kuchita masewera olimbitsa thupi - Kudziwa kuti muli ndi nthawi yokambirana ndi pulogalamuyi kungakuthandizeni kukhalabe paulendo pa sabata.
- Phunzitsani momwe mungakwezerere zolemera - Nthawi zambiri anthu amaganizira za cardio kuti achepetse thupi, koma mukusowa kuphunzitsidwa mphamvu, chinachake chomwe mphunzitsi angakuphunzitseni momwe mungachitire .
Mwinanso mungapeze kuti mukupeza zotsatira, osati momwe mukuyembekezera, chinachake chomwe mphunzitsi angachione bwino kuchokera kunja.
Nthawi zina mumangofunikira masabata angapo kuti mutenge malingaliro atsopano ochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ndipo mukhoza kutuluka nokha mutakhala ndi zomwe mukufunikira.
2 - Simukudziwa kumene mungayambe
Ngati mwatsopano kuti muzitha kuchita masewera olimbitsa thupi , mumadziwa momwe zilili zovuta ndipo sitinabadwe ndi chidziwitso cha momwe tingachitire. Pamene mukuyang'anizana ndi ntchito yokonza masewera olimbitsa thupi , mukhoza kumva kuti mukulephera kwambiri.
Ophunzira amadziwa zonse zomwe zimapita pulogalamu yonse: Cardio , kuphunzitsa kulemera , ndi kuphunzitsa kusintha . Ndiyeno pali zinthu zonse zomwe muyenera kuzilingalira, kuchokera kuzinthu zomwe mungachite kuti mugwirizane nazo nthawi zonse.
Ngati simukudziwa zomwe mukuchita, wophunzitsa angakuthandizeni:
- Onetsani ntchito zabwino kwa inu - Mwinamwake simudziwa zomwe zingagwire ntchito pa thupi lanu, ndondomeko kapena zipangizo zomwe zilipo. Wophunzitsa akhoza kuwonetsa ntchito zomwe zikugwirizana ndi madera onsewa.
- Thandizani kuti muyike pulogalamu yovomerezeka - Wophunzitsa akhoza kukutsogolerani m'mene mungayambitsire komanso kuchita masewera olimbitsa thupi poyamba.
- Kukuthandizani ndi zofunikira - Ntchito zomwe mumagwira zimachokera ku mfundo ya FITT , kutanthawuza kuti mumasankha nthawi , mphamvu , nthawi ndi mtundu wa masewero olimbitsa thupi omwe mukuchita ndikugwiritsira ntchito zinthuzo pakapita nthawi. Wophunzitsa akhoza kukuthandizani kuyendetsa zinthu zonsezi, kukuwonetsani momwe mungakwaniritsire:
- Onani momwe kulili kovuta kugwira ntchito pa zolimbitsa thupi komanso momwe mungayang'anire ntchito yanu mwamphamvu
- Pakuphunzitsani zolemera, iye akusonyezani momwe mungasankhire masewera olimbitsa thupi , zolemera , kubwezeretsa, ndi kuika
- Gwiritsani ntchito zipangizo zosiyana monga kuwunika kwa mtima pamtima kapena zochitika zochitika kuti mupititse patsogolo ntchito yanu
- Kukuthandizani pa nthawi yanu - Nthawi zambiri izi zimakhala zosokoneza kwambiri. Wophunzitsa akhoza kukhala pansi ndi kukuthandizani kudutsa mu kalendala yanu ndikudziwitseni pamene mungathe kuchita masewera olimbitsa thupi ndi zomwe mungachite pa masiku omwe simukugwira ntchito ndi wophunzitsa.
- Kukuthandizani kuti muwonjezere nthawi yanu ndikukusungani muyeso lanu kotero kuti musawonongeke.
3 - Muli ndi Zolemba Zakale Zomwe Mukuchita
Ngati muli ndi masewera olimbitsa thupi, mwinamwake simunaganize kuti mukugwira ntchito ndi wophunzitsa. Komabe, zingakhale zosankha zabwino ngati mukufuna zosiyana mu ntchito yanu. N'kosavuta kugwilitsila ntchito, pochita zofanana nthawi ndi nthawi.
Sikuti kungokhala kotopetsa, kungachititse kuti munthu asatayike , kuvulala mopitirira muyeso, ndi kupuma mofulumira .
Nazi zomwe wophunzitsi angakuchitireni:
- Bweretsani mwatsatanetsatane ntchito yanu - Wophunzitsa akubwera pa izi ndi diso lolunjika ndipo akhoza kuona zinthu zina zokhudza pulogalamu yanu kapena ntchito yomweyo zomwe zingawathandize kukhala osangalatsa komanso osangalatsa.
- Bweretsani malingaliro atsopano pa gome - Ophunzitsa amadziwa ntchito zosiyanasiyana monga:
- Maphunziro a dera
- Maphunzilo apamwamba kwambiri monga maphunziro a Tabata .
- Kugwiritsa ntchito njira zosiyana zothandizira mphamvu monga kupangika , maphunziro a piramidi ndi zina zambiri.
- Kukuthandizani kupeza zipangizo zatsopano - Pali zida zatsopano zogwiritsira ntchito nthawi zonse monga Kamagon Ball yomwe ili ndi madzi kuti athetse thupi lanu mosiyana.
- Kukuthandizani kukhazikitsa zolinga zatsopano komanso zovuta
- Kukukhudzani inu molimba kuposa momwe inu mumadzikankhira nokha
Wophunzitsa angabweretse maganizo atsopano ndi maganizo atsopano kutsutsana ndi thupi lanu ndi malingaliro anu. Ngakhale mutangochita masewera angapo kapena kumacheza masabata angapo, mudzapeza zotsitsimutsa kuti mukhale ndi ntchito zatsopano komanso masewera olimbitsa thupi.
4 - Muyenera Kulimbana
Ngati mukumverera kuti mwakanikira kapena mwakonzeka kutenga maphunziro anu ku msinkhu wotsatira, wophunzitsi wodziwa bwino akhoza kukhala ndi njira zatsopano zodzikanizira nokha.
Wophunzitsa akhoza:
- Kukuthandizani kutsutsa malire anu - Njira imodzi yomwe mungakankhidwire mapulaneti apitala ndi kulemera ndi zolemera zanu. Wophunzitsa akhoza kukhalapo kukuthandizani kusankha zolemera zolemera ndikukuwonani nokha pa zovuta zovuta kwambiri.
- Kuchita nawo ntchito - Njira ina yomwe mungakhale nayo ndi kukhala ndi wophunzira akuchita nawo masewero olimbitsa thupi ndi inu, kuwonjezerapo mpikisano pazochita zanu. Zochita za oyanjana zingakhalenso
- Kukuthandizani kupeza ndi kukonzekera zochitika za mpikisano - Mwinamwake mukufuna kuthamanga mpikisano kapena kuchita imodzi mwa mafuko openga ngati Mtsinje Wovuta pamene mumayendetsa njira yopinga kapena zochitika zina zomwe mukuyenera kukumba kuti mupeze mphamvu yanu.
Mudzapeza kuti ndi zovuta kuti muthetseke ndi wophunzitsi ataima pa inu, ndikukuuzani kuti muchite ... imodzi ... yambiri ... rep. Mwinanso mungapeze mphamvu zomwe simunazidziwe, zomwe zingakulimbikitseni kwambiri.
5 - Mukufuna Kudziwa Zomwe Mungachite pa Zanu
Ngakhale cholinga chanu ndikudzipangira nokha ntchito yanu, kudzigwiritsira ntchito pulogalamu yochepa kungakhale phindu lalikulu pophunzira njira yoyenera yogwiritsira ntchito. Izi ndizowona makamaka ngati mwatsopano mukuphunzitsidwa mwamphamvu ndipo muyenera kuchita masewera olimbitsa thupi.
Pankhaniyi, apa pali zinthu zochepa zomwe wophunzitsi angakuchitireni:
- Akuphunzitseni za minofu m'thupi lanu ndi momwe amagwirira ntchito - Izi ndi zofunika ngati mukugwira ntchito panyumba kapena ku masewera olimbitsa nokha.
- Onetsani zochitika zomwe zimapangitsa minofu imeneyi - Kudziwa izi ndi golidi, makamaka pa zochitika zapanyumba . Kudziwa masewera olimbitsa thupi kumakuthandizani kuti mupange zolemba zanu mukakonzekera kusintha.
- Phunzitsani momwe mungakwezerere zolemera - Nthawi zingati kukweza zolemera ndi momwe mungasankhire zolemera zanu, maselo, ndi zina. Angathe kupanga zolemba zosiyanasiyana kuti mupitirize kuchita pamene mukukonzekera nokha.
- Onetsani maonekedwe abwino - Kuti mupindule kwambiri ndi ntchito yanu ndikupewa kuvulala, muyenera kuchita masewero olimbitsa thupi. Wophunzitsa akhoza kupereka zizindikiro kuti akuthandizeni kuti thupi lanu likhale bwino pomwe mukuyenda molondola.
- Khalani ndi zopezeka - Ngakhale mutasiya maphunziro, mudakali ndi munthu ameneyo. Amaphunzitsi ambiri ndi abwino kuti muwafikire nthawi ndi nthawi kuti mudziwe malangizo ndipo mukhoza kubwerera ku maphunziro nthawi iliyonse.
6 - Mukufunikira Kuyankha ndi Kulimbikitsa
Chilimbikitso chimachokera kumitundu yonse, mkati ndi kunja. Mukhoza kukhala ndi zifukwa zina zoyenera kuchita, monga kufuna kukhala ndi thanzi labwino kapena kuchotsa mankhwala opatsirana kwambiri a magazi.
Koma, mukufunikanso olimbikitsa anthu kuti azichita zinthu monga kufuna kutaya thupi kuti muwone bwino pakusambira kapena kusukulu kwanu. Wophunzitsira wokha akhoza kukhala wokondweretsa.
Pogwiritsira ntchito wophunzitsa mumalimbikitsa zolinga zosiyanasiyana monga:
- Ndalama - Mukugulitsa ndalama kuti mukwaniritse cholinga chanu, kotero kuti muzisonyezera zokambirana zanu kuti musataye ndalama zomwe zingakhale zokwanira kuti mupitirizebe.
- Ndi nthawi yanu - Simukungosunga ndalama, mukugulitsanso nthawi yanu, chuma chomwe tonse tikufuna kuteteza. Zimenezo zingakuwonjezereni chikhumbo chanu chochita masewera olimbitsa thupi.
- Kukhala ndi chiyanjano choyima - Palibe chofanana ndi kusankhidwa kwa nthawi zonse kuti mutengere zida zogwirira ntchito. Simukufuna kukhumudwitsa wophunzitsa kapena nokha.
- Kuyankha - Mukudziwa kuti wophunzira wanu angapemphe za sabata yanu. Afunseni kudziwa ngati mwachita ntchito yanu komanso mmene zakudya zanu zikuyendera. Kudziwa zimenezi kungakulepheretseni kusiya ntchito yanu .
7 - Iwe uli ndi matenda enieni, kuvulala kapena chikhalidwe
Ngati muli ndi vuto linalake, dokotala wanu angakufunseni kuchita masewera olimbitsa thupi. Koma mungachite bwanji ngati mukuvutika kapena mukugwira ntchito yovulaza?
Ndiko komwe mphunzitsi wodziwa bwino amalowa. Ophunzitsa amapanga ntchito ndi anthu osiyanasiyana ndipo ambiri mwa iwo akhoza kukhala ndi zofunikira zomwe zimawalola kugwira ntchito ndi makasitomala omwe ali ndi zosowa zapadera.
Zinthu zina chabe wophunzitsa wanu akhoza kukuthandizani ndi:
- Kugwiritsa ntchito nyamakazi
- Muzichita masewera olimbitsa thupi
- Kuchita ndi matenda a shuga
- Kulimbana ndi zovulala zakale kapena zam'tsogolo
- Kuthana ndi kupweteka kumbuyo kapena kumutu
- Kuwathandiza kuwonjezera kuchuluka kwanu, mphamvu zazikulu, ndi kukhazikika ngati mutagwa kapena mukufunika kugwira ntchito kumadera amenewo.
- Kukuthandizani kuti mupange ndondomeko ngati muli ndi pakati kapena mukufuna kutenga mimba
- Kupanga pulogalamu yomwe imagwira ntchito pa malo omwe mukusowa popanda reinjury kapena nkhani zina.
Zinthu zina zomwe muyenera kuganizira musanayende njira iyi:
- Nthawi zonse muzilankhulana ndi dokotala wanu ndipo muzimvetsera zolimbitsa thupi . Ngati muli ndi vuto, wophunzira wanu angafune izi asanakuphunzitseni.
- Gwiritsani ntchito ndi wodwala wanu , ngati muli nawo. Wophunzitsa wanu angafunike kulumikizana ndi wodwala wanu kuti apeze zomwe mukuyenera kuchita kapena musamachite.
- Onetsetsani kuti wophunzira wanu akudziŵa bwino za chikhalidwe chanu - Funsani za magulu kapena zizindikilo zomwe adazitenga kuti atsimikizire kuti mphunzitsi amadziwa zomwe akuchita.
8 - Ndinu Maphunziro a Masewera kapena Zochitika
Wophunzira wodziwa bwino angathe kukhala chithandizo chachikulu ngati mutakhala nawo masewera enaake kapena maphunziro anu pa chochitika chomwe chikubwera.
Kaya ndinu golfe , wothamanga kapena njinga yamoto, mwinamwake muli wophunzitsa kunja komwe angakuthandizeni pa masewera anu.
Onetsetsani kuti ali ndi maphunziro apadera muzinthu monga masewero a masewera kapena malo ena ofanana.
- Kubwera ndi ntchito yoyenera - Wophunzitsa masewera amadzi amadziwa zomwe muyenera kuchita, kunena, golf kapena mwina basketball. Iye akhoza kuyamba ndi ntchito zolimbikitsira kuti azilimbitsa malo omwe mukufunikira kuti muzigwira nawo pamene mukupewa kupondereza.
- Bwerani ndi ndondomeko yabwino yophunzitsira - Kuphunzitsidwa ndi zambiri osati kungochita ntchito. Zimatanthauzanso kukhala ndi nthawi yolandira nthawi yoyenera . Wophunzitsa akhoza kukuthandizani kupanga ndondomeko yomwe imakupatsani mwayi wochulukitsa thupi lanu pamene mukulola kuti lichiritse ndikuchira.
- Thandizo poteteza kuvulaza - Chodetsa nkhaŵa chachikulu ndi masewera ndikuti kuchita mofanana mobwerezabwereza kungayambe kuvulaza kwambiri. Wophunzitsa akhoza kukuthandizani kuti muphunzitse mtanda kuti mugwire ntchito minofu ina mthupi lanu, kulola kuti minofu ina ipumule kapena kugwira ntchito mosiyana.
9 - Mukufuna Kuwongolera, Kampani ndi Thandizo Pa Ntchito
Anthu ena amadziwa momwe angagwiritsire ntchito masewera olimbitsa thupi komanso amadziwa momwe angaphunzitsire molondola, koma amakonda kukhala ndi mphunzitsi wozungulira ndikuthandizira.
Wophunzitsa akhoza kukhala wabwino pa izi:
- Kukhala malo owonekera - Ngati mukulemera kwambiri, wophunzitsa angakuthandizeni kuti mukhale otetezeka ndipo zingakuthandizeni kugwiritsanso ntchito zolemera zanu.
- Kukulumikiza mzere - Ngati mukudziwa kuti mumadzichepetsera nokha, wophunzitsi amakupangitsani kuti muzigwira ntchito mwakhama chifukwa mumadziwa kuti alipo pomwepo.
- Kuchita masewera olimbitsa thupi - Mwinamwake zimakuvutani kuchita masewera nokha, koma kukhala ndi munthu akuwonekera pakhomo lanu kuti mutuluke ndikuchita chinachake.
- Kukhala wokondana kwambiri - Mwinamwake mukufuna chinachake osati munthu wina amene akukuuzani choti muchite. Mwinamwake wina yemwe sangakutsogolereni kokha kupyolera ntchito koma amachita zinthu ndi iwe kotero kuti sukuchita nokha.
10 - Mukufuna Kugwira Ntchito Pakhomo
Ngati mukufuna kuchita masewera kunyumba koma mulibe zipangizo zambiri kapena simudziwa momwe mungagwiritsire ntchito zomwe muli nazo, phunziro lapanyumba lanu ndilobwino kwambiri.
Fufuzani ophunzitsa a m'deralo omwe akupereka njirayi ndipo mudzapeza madalitso ambiri monga:
- Zosangalatsa - Simukuyenera kunyamula thumba kapena galimoto kupita ku masewera olimbitsa thupi . Wophunzitsa amabwera kwa inu pa nthawi yomwe ikukuthandizani.
- Ubwino - Sikuti aliyense akufuna kuchita masewera olimbitsa thupi pamaso pa anthu pa masewera olimbitsa thupi . Kugwira ntchito mu malo anu kungakhale kosavuta komanso kukupangitsani kukhala odzidalira kwambiri.
- Kuphunzira momwe mungagwiritsire ntchito kunyumba - Ambiri aife tiri ndi zinthu monga magulu otsutsana , mabomba, ndi mpira wa masewera olimbitsa thupi , koma simungadziwe momwe mungagwiritsire ntchito malo anu. Mphunzitsi wabwino angakuwonetseni momwe mungagwiritsire ntchito zipangizozi komanso ena omwe simunaganizirepo - Masitepe , bedi lanu, mpando kapena ngakhale mapepala.
- Zosiyana - Wophunzitsa angasinthe komanso kugwira ntchito nthawi zonse momwe mumakondera kuti musataye mtima.
- Zolinga zamagetsi - Iye angabweretse zipangizo komanso apangitseni zida zomwe zingakuthandizeni kukwaniritsa zolinga zanu.