Kodi kukhala opirira: malangizo, zokambirana komanso ndemanga akatswiri

Za ntchito imene umagwira pa moyo wa munthu kupirira, kudziwa osati Akatswiri. Ntchito m'munda, kuyenda, kusuntha, ndipo ngakhale kugula ankakonda kumafuna mphamvu. Mu zoterezi yooneka ngati yosavuta tsiku ndi tsiku mu mawonekedwe labwino, osati samaletsa, komanso kupanga ndondomeko zothandiza kwambiri ndipo imayenera. Choncho, nkhani yoti, munthu aliyense bwanji kukhala opirira, nthawi zonse kumabwera koyamba.

mitundu wamphamvu

Kodi munthu Hardy? Iye ndi wanzeru, ang'ono ndi portly. magulu ake enieni, agile ndi chikhulupiriro. Pansi phindu kubwera ndi njira mkati mwa thupi: kumawonjezera chiwerengero cha maselo ofiira, ndi mwachangu amazungulira m'thupi ndi chakudya cha zimakhala onse ndi oxygen. Munthu amene mwamphamvu anaganiza ayambe wathanzi kudziletsa kusintha, muyenera kudziwa kuti kupirira - ichi mfundo atatu azithunzi omwe tikunena. Katswiri wa mpira akatswiri akhala ogaŵikana milingo angapo. Gawo chakale kwake tebulo.

Palinso zilekanitse kupirira wapadera ndi ambiri. Choyamba, ndithudi, ndi khalidwe la ntchito yeniyeni. zigawo zake zosiyanasiyana ndi mtundu wa ntchito ikuchitika (katundu). Choncho, anthu ena zimatenga nthawi yaitali kukhala mu malo ena, ena - kuchita zikhalidwe za kuperewera kwa mpweya. General kupirira ofunikira yofunika popanda kuika mphamvu thupi.

njira yodalirika

Professional othamanga Tikakumana ndi funso mmene kukhala opirira, mwapadera kuthetsa kuthamanga wake. Chifukwa ngakhale Akatswiri a zachikhalidwe anasonyeza kuti anthu amphamvu kwambiri wakale anali mu ndege thupi. mphamvu zawo anali makamaka anayamba, see ndi kupirira. Izi zinathandiza kuti iwo kuthamanga si kudya ndi kuuluka (kotero kuti othamanga wa Olympic zikanakhala ngati juniors womangika), komanso wautali.

Ndithudi, ife tikhoza kuganiza kuti luso zoterezi iwo afika kufunika zambiri kugwira nyama, ndi pa nthawi ndi kupewa kusakasaka iye. Koma anthu wamba lero awa "sverhpokazateli" si koyenera. Choncho musachite ulesi. Pakuti zolinga zokwanira kutenga wokongola ndi thanzi labwino. Pakuti mpikisanowo, mpikisano zikhonza kukhala zothandiza mu kusambira, kupalasa, kutsetsereka, ndipo zosiyanasiyana ntchito. Chinthu chachikulu, kumbukirani malamulo ochepa:

• General kupirira kukhala kuthamanga zonse ndi ntchito yogwira.
• Pa chitukuko cha kupirira aerobic amafuna zimapuma, kotero kusonyeza mwamphamvu sangakhale mkulu. Maphunziro ambiri kumafuna Zochita yaitali ndi kugonjetsa ataliatali paliŵiro loyenera (kuthamanga).
• Kubwereza tamaliza maphunziro ndi intervals kuchira lalifupi oyenera chitukuko cha kupirira anaerobic.

mungoli m'goli

Ambiri othamanga akatswiri pa masewera olimbitsa thupi yaitali anabweretsa chilinganizo wapadera bwanji kukhala opirira. Iye tsopano ntchito anthu wamba. Choncho, Kreyg Bizli, Canada katswiri wothamanga, tikulimbikitsidwa kuti anthu nawo akuthamanga m'njira imeneyi: pa liwiro pazipita kuthamanga masekondi 30, ndiye kupanga kusintha kuyenda mtendere masekondi 5. Kubwereza m'zinthu zimenezi ayenera maulendo asanu ndi atatu pa maphunziro (kuphatikizapo, ngati makalasi ikuchitikira katatu pa mlungu). Malinga wothamanga, pambuyo mwezi zolimbitsa thupi mwadongosolo akhoza kumva kulimbitsa thupi ndi kuonjezera kupirira. Pa nthawi mukhoza kuwonjezera chiwerengero cha kubwereza ndi nthawi yokha katundu pazipita.

imeneyi athamanga

njira wapadera a osati kuti Akatswiri. Kamodzi woyang'anira yosavuta Bart Yasso, kwambiri, anakumana ndi vuto mmene kukhala "dyhalku" ndi kupirira. Ndipo anandiuza kuti njira kuthamanga. Kwenikweni ake kwagona kuti muyenera poyamba zikhudze mtunda ogaŵikana intervals wa mamita 800. ndime ya nthawi, njira yonse adzagawidwire ndi kuchuluka kwa intervals chifukwa.

Inu sayenera kuchepetsa nokha kwa kutalika, monga iwo zikakwaniritsidwa pang'onopang'ono. Kamodzi pa sabata m'pofunika kuti mpikisano mu intervals angapo kugonjetsa kwa nthawi mpandawo. Ndiye, mlungu uliwonse kupitiriza ubwenzi pa imeneyi ayenera zidzawonjezedwa mpaka mtunda lonse adzagonjetsedwa. Choncho mfundo zachikhalidwe cha kuchuluka kwa katundu ndi othamanga amene akhazikitse mphamvu ndi kupirira. Zotsatira si amakakamizidwa kudikira nthawi yaitali.

kunyumba workouts

Kumene, kuthamanga pa lero ndi mtima kwambiri ndiponso yotsika mtengo njira kuonjezera zolimbitsa thupi. Koma pali njira zina mmene kukhala "dyhalku" ndi kupirira. Ndipo nthawizonse kumakhala mu mawonekedwe kwambiri. Zikuphatikizapo kupalasa njinga, kusambira, wodzigudubuza siketing'i, sipangakhalenso ankachita mu nyengo ofunda. M'nyengo yozizira zikhoza kukhala mtanda dziko kutsetsereka, siketing'i.

Mukhozanso ntchito matayala ndi zipangizo zina zolimbitsa thupi kapena nokha kuchita Zochita: kukhala akuluakulu, kukankha akuluakulu, kudumpha chingwe, bala, kuukira. miyeso zonsezi mtima thupi, kusintha minofu kamvekedwe, dongosolo kupuma ndi kupitiriza kukhala maganizo abwino. Chinthu chachikulu kuti makalasi anali mwadongosolo, ndi katundu - ndi omasuka ndi chiyembekezo cha kuwonjezeka mu nthawi ndi tempo.

malangizo akatswiri

Kodi kukhala mphamvu? Akatswiri amalangiza kuti kufunika mwadongosolo nawo, kuwonjezera katundu, kunyamula zinthu zonse mwa wina thupi ndi kupuma mungoli. Mukhoza kulenga dongosolo maphunziro, kulemba ntchito ndi mbiri latsopano. Chinthu chachikulu ndi kusankha kukhala wathanzi, ang'ono ndi bwino mwadzidzidzi zimafika. Monga milungu ingapo downtime kungachititse zomvetsa lalikulu: mbiri yakale lidzadetsedwa, ndi kulanda mawonekedwe akale ndi mphamvu ndi kuyamba onse kachiwiri.

Monga mmene taonera, yankho chilengedwe funso bwanji kukhala opirira, sangakhale, chifukwa munthu aliyense ali ndi njira yake. Ndipo ngakhale makalasi ndi lolunjika pa masewera othamanga, nkofunika kukumbukira kuti akuthamanga ali osiyana, motero, ndi chitukuko cha kupirira ndi osiyana.