Abwenzi ambiri sadziwa momwe angayambitsire masewera olimbitsa thupi kapena masewera olimbitsa thupi, kapena ali odzaza ndi chidwi kumayambiriro kwa masewera olimbitsa thupi, koma amasiya pang'onopang'ono pamene sakukwaniritsa zomwe akufuna atagwira kwa kanthawi, kotero ine ndiri. tikambirana za momwe mungayambire kwa anthu omwe angolumikizana nawo olimba. (Zindikirani: Ngakhale kuti Vance wakhala akugwira nawo ntchito yophunzitsa mphamvu zophulika ndi kukweza mphamvu, makamaka amamvetsetsa bwino za kamangidwe, kotero kuti zomwe zasinthidwa pa nkhaniyi ndizojambula.).

Choyamba, ganizirani zotsatirazi musanayambe kuchita masewera olimbitsa thupi:

1. Onani momwe thupi lanu lilili

Kodi kukula kwanu ndi kotani? Kodi munayamba mwakhalapo ndi chizolowezi chamasewera? Kaya thupi liri ndi matenda ena kapena kuvulala komwe kumakhudza masewera.

2. Zomwe mukufuna kukwaniritsa

Mwachitsanzo, ndikufuna kuumba, kuchita bwino mu masewera, ndi kuwonjezera mphamvu pazipita.

3. Zinthu zonse

Kodi mungasungire nthawi yochuluka bwanji pamlungu kuti muzichita masewera olimbitsa thupi, kaya mukuchita masewera olimbitsa thupi kapena kunyumba, kaya mungathe kulamulira zakudya zanu, ndi zina zotero.

Malingana ndi momwe zinthu zilili pambuyo pofufuza, pangani ndondomeko yoyenera. Ndondomeko yabwino ikhoza kukupangitsani kuti mupeze kawiri zotsatira ndi theka la khama. Tsopano tiyeni tikambirane mwatsatanetsatane: momwe mungayambitsire masewera kwa anthu ofooka, achibadwa komanso olemera kwambiri, koma ziribe kanthu kuti ndi amtundu wanji, akhoza kutsatira mfundo zotsatirazi:

mfundo:

1. Ngati palibe zochitika zolimbitsa thupi kapena kuchita masewera olimbitsa thupi pang'ono musanayambe kuchita masewera olimbitsa thupi, akulangizidwa kuti ayambe kulimbitsa thupi, mwachitsanzo, kuyambira ku maphunziro osavuta a aerobic kuti apititse patsogolo ntchito yawo yamtima. Kupatula apo, maphunziro amphamvu amafunikiranso thandizo lopirira kuti amalize. Mukhoza kusankha masewera ena omwe mumawakonda (kusewera mpira, kusambira, ndi zina zotero) kuti mukhale ndi zizolowezi zabwino zolimbitsa thupi;

2. Kumayambiriro kwa maphunziro a mphamvu, choyamba phunzirani kayendetsedwe ka kayendetsedwe kake ndi manja opanda manja kapena kulemera kochepa, ndiyeno yambani pang'onopang'ono kuwonjezera kulemera kwake, ndipo pamene wophunzirayo ayamba kuchita masewera olimbitsa thupi, amagwiritsa ntchito kwambiri kayendedwe kamagulu (magulu ambiri ophatikizana);

3. Pangani dongosolo labwino la zakudya, zakudya zosachepera zitatu ziyenera kuikidwa pa nthawi yake, ndipo panthawi imodzimodziyo, onetsetsani kuti mumadya zakudya zomanga thupi:

Palibe tsiku lolimbitsa thupi: 1.2g/kg kulemera kwa thupi

Kupirira tsiku la maphunziro: 1.5g/kg kulemera kwa thupi

Tsiku lophunzitsira mphamvu: 1.8g/kg

4. Ngati muli ndi matenda kapena ziwalo zina za thupi lanu zavulala, chonde tsatirani malangizo a dokotala ndipo musayese kukhala olimba mtima.

Anthu ofooka

Zofuna zambiri za anthu oonda komanso ofooka ziyenera kukhala zamphamvu komanso zathanzi, koma chifukwa kagayidwe kazakudya ka anthu otere ndi apamwamba kuposa a anthu wamba, ndipo nthawi zambiri samadya zopatsa mphamvu zokwanira, kotero izi. mtundu wa anthu ayenera kuyang'ana pa maphunziro mphamvu ndi nthawi yophunzitsira sayenera kukhala yaitali, amene ayenera kulamulidwa pa mphindi 45-60, ndi kuchita zochepa aerobic zolimbitsa thupi mmene ndingathere; pankhani ya zakudya, tikulimbikitsidwa kuganizira zakudya zathanzi, Osadya crisps, nkhuku yokazinga ndi zakudya zina kuti muwonde. Pang'onopang'ono onjezerani zakudya zanu. Monga ubwino wa anthu oonda ndi ofooka, kuwonjezera pa zakudya zachibadwa, kuti akwaniritse zosowa za zopatsa mphamvu, zakumwa zimatha kuledzera mwakufuna kwake.

Chiwerengero cha anthu wamba

Limanena za anthu omwe sali onenepa kapena owonda, komanso omwe amaoneka opyapyala koma okhala ndi mafuta ozungulira pamimba. Anthu amtundu uwu ndi ofanana ndi malingaliro a masewera a anthu ochepa komanso ofooka, makamaka akuyang'ana pa maphunziro a mphamvu, nthawi yolimbitsa thupi imayendetsedwa pafupifupi mphindi 60, aerobic ikhoza kuchitidwa bwino; pankhani ya zakudya, zimachokeranso pazakudya zopatsa thanzi komanso zokhazikika, koma zimafunika mozindikira kudya zokhwasula-khwasula kapena zakumwa zocheperako.

Anthu onenepa kwambiri

Kutchedwa wonenepa ndi anthu ozungulira inu akhoza m'gulu ili. Kuphatikiza pa kuphunzitsa mphamvu, anthu otere amafunikanso kulowa nawo maphunziro a aerobic, koma ayenera kupewa masewera olimbitsa thupi monga kuthamanga ndi kudumpha. Chifukwa kukakamiza kwa anthu onenepa kwambiri kumakhala kokulirapo kuposa kwa anthu wamba, amayenera kuchepetsa kulemera kwawo popanda kuwononga matupi awo. Pankhani ya zakudya, si phula kutafuna zakudya popanda mafuta ndi mchere, koma mafuta oyenera ndi mchere zakudya. Mukamadya chakudya chakunja, muyenera kupewa zakudya zokazinga ndi zokazinga, komanso zokhwasula-khwasula ndi zakumwa ziyenera kusiyidwa.

Nthawi yomweyo, anthu omwe angoyamba kumene kuchita masewera olimbitsa thupi ayenera kusamala:

1. Osayang'ana njira zazifupi nthawi zonse komanso njira yabwino

Anzanu ambiri nthawi zonse amafuna kupeza njira yachidule kuti apeze njira yabwino yopezera cholinga choyenera kamodzi kokha. Koma ngakhale m'moyo wathu, ndi zinthu zingati zomwe tingakwaniritse kamodzi? Thupi lanu ndi galasi lomwe lingawonetse bwino momwe moyo wanu ulili posachedwa. Ngati mudya zakudya zamafuta, zimakhala zonenepa. Ngati mupuma pang'ono, ntchito ya thupi lanu idzachepa. M'malo mwake, njira yabwino ndikumamatira tsiku ndi tsiku. Anthu onse omwe ali ndi thanzi labwino kapena owoneka bwino sizikutanthauza kuti achita masewera aposachedwapa, koma zomwe akhala akuchita.

2. Nsomba masiku atatu ndi khoka masiku awiri

Anthu amtundu wotere amawona kukhala olimba ngati ntchito yoti amalize, kapena palibe cholinga, osafuna kusintha momwe zinthu ziliri. M'malo mwake, poyambira, mutha kuyamba kuchita masewera olimbitsa thupi mwanjira yomwe mumakonda komanso yosavuta kumamatira (monga kupalasa njinga, kuvina, kusambira, ndi zina zotero), ndikumaliza pafupifupi mphindi 40 zolimbitsa thupi katatu kapena kanayi pa sabata. ; ndiye mutha kuwonjezera maphunziro amphamvu moyenerera pakapita nthawi. Kuonjezera apo, ndi bwino kupeza cholinga chotsatira: mwachitsanzo, ndikufuna kumanga thupi labwino kuvala zovala, ndikufuna kukhala ndi thupi labwino kuti ndithane ndi zinthu m'moyo, ndi zina zotero ziribe kanthu zomwe ndikuchita, kokha posintha kukhala chidwi chanu kapena gawo la moyo nditha kukhala ndi kudzipereka kwanthawi yayitali. Inu nonse mukudziwa choonadi, koma inu simungakhoze basi kuchita izo. ndikudziwa

3. Kuposa mphamvu

Wodzaza ndi chilimbikitso ndi changu, mosiyana kwambiri ndi kutsogolo. Ndi bwino kukhala ndi chilimbikitso, koma chilimbikitso kwambiri sikokwanira. Kupatula apo, kuchita masewera olimbitsa thupi ndi gawo limodzi. Sikuti mukamaphunzitsa nthawi yayitali, zotsatira zake zimakhala zabwino. Maonekedwe a thupi ndi zotsatira za kulimbikira kwanu kwa nthawi yaitali, osati zotsatira za masewera olimbitsa thupi amodzi.

4. Zolinga zambiri zosatsimikizika

Mukufuna kutaya mafuta ndikuwonjezera minofu. Ngati mutakhala ndi zolinga ziwiri zosemphana, simungachite bwino pamapeto pake. Ngakhale zolingazo sizikusemphana, zimakhala zovuta kuti muganizire zinthu ziwiri kapena zingapo nthawi imodzi, choncho ndi bwino kudziikira nokha cholinga chachifupi, kenako chitani chotsatira mutatha. anamaliza.
Pomaliza, kaya mumakonda kupanga zolimbitsa thupi kapena ayi, bola mutayamba kuchita masewera olimbitsa thupi, ngakhale kupalasa njinga ndi kuvina kozungulira, zidzakhala ndi zotsatira zabwino pathupi lanu. Bungwe la American Sports Commission (ACE) lafika potsimikiza kuti bola ngati mutha kumamatira kwa miyezi isanu ndi umodzi, masewera amatha kukhala chizolowezi chanu, ndipo simuyenera kumamatiranso. Choncho ndikhoza kudzipatsa mpata woti ndisinthe. Choyamba, ndigawaniza miyezi isanu ndi umodzi kukhala zolinga zazing'ono zingapo: mwachitsanzo, ndimatsatira masewera omwe ndimawakonda katatu pa sabata, ndiyeno ndidzakhala ndi cholinga cholowa nawo masewera olimbitsa thupi kapena kuyesa masewera ena achiwiri. mwezi, kuti pang'onopang'ono kukulitsa chidwi cha masewera. Ndikakwaniritsa cholingacho, nditha kudzipatsanso chakudya chokoma kapena zinthu zina Zomwe mukufuna.