Ubwino wamaphunziro pokwera masitepe

phindu

Tikayamba kukhala olimba timafuna kukwaniritsa zolinga zathu mwachangu. Pali njira zambiri zowonjezera magwiridwe antchito athu monga masitepe okwerera sitima. Tipereka positi iyi kuti tiwunikire zabwino ndi maubwino omwe titha kupeza kuchokera kumachitidwe awa kuti tisinthe matupi athu.

Kodi mukufuna kudziwa zabwino zonse zamaphunziro ndikukwera masitepe? Muyenera kupitiliza kuwerenga kuti muwaphunzire 🙂

Zopinga ndi maphunziro

Ubwino wamaphunziro pokwera masitepe

Pali anthu ambiri omwe amachita athamanga tsiku ndi tsiku. Ndi masewera monga ena onse. Kuthamanga tsiku lililonse kumapereka maubwino angapo ku thanzi lathu. Vuto limodzi lomwe limakhalapo mukamazungulira tawuni ndiloti makwerero osakwanira okwanira kuchita kulimbitsa thupi. Kukwera mapiri kumawonjezera kupirira ndi kulimba kwa thupi lathu. Pogonjera thupi lathu kwanthawi yayitali, tikhala tikupopa magazi ambiri kuminyewa ndipo, chifukwa chake, ipitilira kukula. Zimathandizanso kukulitsa mphamvu yamapapo.

Ngati ma rampu sakhala otsika mokwanira kuti athe kukana, masitepe ndi njira yabwino. Ubwino waukulu wamaphunziro pakukwera masitepe ndikuti imatha kuphatikiza mphamvu zonse za aerobic ndi plyometric ntchito. Zitha kuchitika m'malo omwe ndi osavuta kupeza ndikuphimba, nyengo ikakhala kuti siyabwino. Palibe zofunikira ndipo ndi zaulere kwathunthu.

Ubwino wamaphunziro pakukwera masitepe

nthawi zophunzitsira ndi mawonekedwe

Ndi maphunziro omwe angachitike m'njira zosiyanasiyana. Kutengera mawonekedwe omwe mukufuna kupereka, ili ndi mitundu yosiyanasiyana yamphamvu. Itha kuchitika modekha kwambiri kwa omwe ayambitsidwa kwambiri kapena atsogola. Imeneyi ndi njira yabwino yochitira izi mosiyanasiyana kuti muwonjezere kuyaka kwamafuta.

Mwachidule, maubwino akulu omwe amapezeka ndi mchitidwewu ndi awa:

  • Minofu imakulitsidwa chifukwa chakuwonjezera mphamvu. Maphunziro aliwonse amafunikira mphamvu. Pogwira ntchitoyi, minyewa yambiri yamtundu imachitika yomwe imathandizira mitundu yosiyanasiyana ya mayendedwe. Pogwira ntchito simuyenera kugwira ntchito mwamphamvu kwambiri, koma payenera kukhala ntchito yosakanikirana pakati pa mphamvu ndi kukana kuti musinthe zina ndikupewa kuvulala komwe kungachitike.
  • Bwino mtima mtima. Pogwira ntchito yosamalidwa kwakanthawi ndi kuuma kokwanira, dongosolo la mtima limagwira ntchito gawo lililonse. Njira yosavuta ndikusewera ndi kugunda kwathu ndikuchira tikamapanga ma circuits. Mwanjira imeneyi tikhala tikuwongolera zomwe tili nazo kuti tiwongolere.
  • Sinthani luso lothamanga. Ngati tikufuna kukwaniritsa izi, ndikofunikira kuti tigwire ntchitoyi moyang'ana bwino malo omwe thupi limakhala nthawi zonse. Tiyenera kukwera masitepe owongoka, osakhazikika pakukweza mawondo ndikugwiritsa ntchito phazi limodzi ndi Achilles tendon ndikuyenda ndi miyendo mogwirizana ndi kayendetsedwe ka mkono, ndikukokomeza kuchitapo kanthu.

Zosiyanasiyana zolimbitsa thupi

kukwera masitepe

Ngati maphunziro onse achita ndi malangizo oyenera, maphunzirowa sayenera kuvulaza. M'malo mwake, imapereka maubwino ambiri mthupi lathu ndipo iyenera kupewa kuvulala kotereku. Chofunikira pa zochitikazi ndikukonzekera bwino kutsatira malingaliro oyambira. Sitiyenera kuchita ngati tili ndi mavuto ndi tendon (makamaka Achilles). Vutoli liyenera kukulirakulira pang'onopang'ono kuti thupi lizitha kupita patsogolo osadzipweteka.

Masitepe akuyenera kutsitsidwa m'modzi ndi gwiritsani ntchito ma quadriceps kuti muchepetse zomwe zakhudzidwa. Maphunziro a masitepe amaphatikizapo kusiyanasiyana kwakukulu kutengera zomwe mukufuna kugwira. Tidzawona zosiyana za kulimbitsa thupi komweko.

Mphamvu yogwira ntchito

zolinga zamaphunzirowa

Timachita Mndandanda wa 3 wopuma mphindi 5 pakati pa aliyense wa iwo. Kutsika masitepe, timayenda pang'onopang'ono kuti tibwerere pomwe timayambira. Mndandanda uliwonse uli ndi zochitika zosiyanasiyana:

Kwerani masitepe 10:

  • Ku mapazi pamodzi osapuma.
  • Kuthamanga.
  • Phazi lofewa (5 kumanzere ndi 5 kumanja).
  • Kuyimirira limodzi, kudumpha awiri ndi awiri (kudumpha kasanu konse).
  • Kuthamanga.
  • Mapazi pamodzi, kulumpha awiri ndi awiri kuyimilira mosasintha masekondi awiri.

Kukaniza ntchito

Masitepe Oyenda Kukwera

Pa ntchitoyi ndikofunikira kupeza makwerero motalika momwe zingathere. Mwanjira imeneyi titha kugwiritsa ntchito bwino kuthekera kwathu. Poterepa, tikuti tichite 4 seti ya mphindi 4 ndipo timasunthira kukwera mwachangu kwa masitepe 25 kapena 30 ndikubwerera poyambira ndikuthamanga. Kukwera kwinakwake kudzakhala kuthamanga ndipo wina kudzadumphira pamodzi, wina wopunduka. Kubwezeretsa pakati pamndandandawu kudzakhala mphindi 3.

Zosiyanasiyana zamakwerero ndizopanda malire. Zimatengera kwambiri kuthekera kwa chilichonse, malo omwe mumakhala komanso masitepe omwe mungafikire. Ngati mukufuna, ma sprints ang'onoang'ono amatha kuphunzitsidwa kuti amalize kukwera kulikonse pa 2 kapena 3.

Kodi masewerawa ndi ati?

Aliyense akhoza kuchita maphunziro amtunduwu. Chofunikira chokha ndikusinthira kuyesayesa kwa kuthekera koyamba kwa munthu aliyense ndikutsatira malingaliro a wophunzitsa. Ndikofunika kusamala kwambiri kuti musakhale ndi zovuta kapena zovulala zakale pamabondo kapena pachidendene cha Achilles chifukwa chonenepa kwambiri. Ndi machitidwe omwe aliyense wophunzitsayo ayenera kuchita kuti apange bwino.

Pali anthu ambiri omwe, atapeza minofu pang'onopang'ono, amasankha kuphunzitsa ndikukwera masitepe ngati zolimbitsa thupi mu gawo lotanthauzira. Pofuna kuti asatayike minofu yomwe adapeza, amachepetsa nthawi yakukwera ndi kugwa, koma amachepetsa enawo. Mwanjira imeneyi, pakatha gawo limodzi lolemera osachepera ola limodzi, mafuta adzagwiritsidwa ntchito ngati nkhokwe zamagetsi. Ndi chakudya chokhala ndi mapuloteni ambiri, minofu yochuluka yomwe imapezeka m'gawo lapitalo ikhoza kusungidwa kuti isapangitse zotayika.

Monga mukuwonera, izi ndizosiyanasiyana kotero kuti thupi limangolimbikira ndikugwira ntchito bwino. Ndi izi tidzapeza athanzi ndipo matupi athu adzatithokoza pamapeto pake. Ngati simukupeza malo okhala ndi masitepe, mutha kupita kumalo osewerera mpira ndikukwera masitepe opita kuma bleachers. Kodi mudayesapo kalatayi?


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

Khalani oyamba kuyankha

Siyani ndemanga yanu

Anu email sati lofalitsidwa.

*

*

  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.