Momwe Mungathamangire Bwino

Njira yothamanga Ndilofunika kwambiri kwa wothamanga aliyense, kaya mukuphunzitsidwa mpikisano wa marathon kapena kungoyesa kuwongolera momwe mumagwirira ntchito. Njira yabwino yothamanga sikuti imangokuthandizani kuthamanga, imathandizanso kuti musavulale komanso kuti mukhale ndi luso lapamwamba pa mpikisano. M'nkhaniyi, tiwona mbali zazikuluzikulu za thamangani bwino ndi momwe mungawagwiritsire ntchito mu maphunziro anu.

Mfundo yoyamba yofunika kuiganizira ndi kaimidwe. Kukhala ndi kaimidwe koyenera mukamathamanga ndikofunikira kuti muwongolere magwiridwe antchito anu ndikupewa kukhumudwa kosafunikira. Msana Iyenera kulumikizidwa, ndi mutu wosalowerera ndale, mapewa omasuka, mikono yopindika pa madigiri 90 ndi mapazi pansi. wa m'chiuno. Kusunga kaimidwe kameneka kudzakuthandizani kunyamula a Kuyenda bwino, kuchepetsa kukhudzidwa kwa mafupa ndi kupititsa patsogolo kuthamanga kwa patsogolo.

Mbali ina yofunika thamangani bwino es ⁤cadence. Cadence imatanthawuza kuchuluka kwa masitepe omwe mumatenga mphindi imodzi ndipo imakhudza mwachindunji liwiro lanu ndi luso lanu. Powonjezera cadence yanu, mutha kukonza mawonekedwe anu othamanga ndikuchepetsa nthawi yolumikizana ndi nthaka. Kuti⁤ mukwaniritse izi, mutha kugwiritsa ntchito a⁢ metronome pamene mukuthamanga ndikuyesera kusunga masitepe osasinthasintha. Kutsika koyenera kuli pakati pa 180 ndi 190 masitepe pamphindi.

Kuphatikiza pa kaimidwe ⁢ ndi cadence, kupuma njira imakhalanso ndi gawo lofunikira mu thamangani bwino. Kupuma koyenera kumakuthandizani kuti mukhale ndi mpweya wabwino m'thupi komanso kupewa kutopa msanga. Kumbukirani kupuma m'kamwa ndi m'mphuno, ndipo yesetsani kugwirizanitsa kupuma kwanu ndi masitepe anu: masitepe awiri ndi kupuma⁢ kwa ena awiri. Kuchita masewera olimbitsa thupi panthawi yomwe mukuphunzira kudzakuthandizani kusintha luso lanu komanso kukhala ndi kamvekedwe kake.

Mwachidule, thamangani bwino Zimaphatikizapo kulabadira mbali zosiyanasiyana zaukadaulo zomwe zingapangitse kusiyana pakuchita kwanu. Kukhalabe ndi kaimidwe kabwino, kusintha kamvekedwe kanu, ndi kukonza njira yanu yopumira ndi zinthu zofunika kwambiri kuti muwonjezere kuthekera kwanu ngati wothamanga. Kukhazikitsa malangizo awa mu maphunziro anu ndi kusangalala kothandiza kwambiri ndi bwino kuthamanga zinachitikira. Tithawe, zanenedwa!

- Njira yoyenera kuthamanga

Kuthamanga Ndi ntchito yomwe ingakhale yopindulitsa kwambiri thupi lathu, bola ngati zichitika bwino. Mmodzi njira yolondola Idzatithandiza kupewa kuvulala ndikugwiritsa ntchito bwino kwambiri mapindu othamanga. Mu positi iyi, tikupatsani malangizo amomwe mungayendetsere bwino komanso motetezeka.

Asanayambe, ndikofunikira kuchita a kutentha koyenera ⁢kukonza ⁢minofu yathu ndi mfundo. Titha kuchita masewera olimbitsa thupi ogwirizana komanso kutambasula mofatsa. Ikatenthedwa,⁢ imakhala⁤ yofunikira ⁤ khalani ndi kaimidwe kabwino pa mpikisano. Sungani mutu wanu mmwamba, mapewa omasuka, ndipo mikono ikugwirizana ndi thupi lanu. Pewani kugwedeza manja anu mopitirira muyeso, izi zidzangowonjezera ndalama zosafunikira.

Zokhudza kuyenda kwathu, ndikofunikira kuchitapo kanthu mwachidule komanso mwachangu. Izi zidzatithandiza kuti tiwonjezere pafupipafupi ndi kupewa kuchulukitsa mafupa athu. Nthawi yomweyo, ⁢tiyenera kuonetsetsa⁢ kutera ndi⁢ metatars, mbali yakutsogolo ya phazi, osati ndi chidendene. Izi zidzatithandiza kuyamwa zomwe zimakhudzidwa ndikupewa kuvulala kwa mawondo ndi kumbuyo. ⁢Kuonjezera apo, ⁣akulimbikitsidwa kusunga a cadence nthawi zonse pakuthamanga kuti muwonjezere kuchita bwino komanso ⁤kuchepetsa chiopsezo cha kuvulala.

- Kulimbitsa minofu kuti muwongolere magwiridwe antchito

Chimodzi mwazinthu zofunikira pakuwongolera magwiridwe antchito ndi kulimbikitsa minofu. Pamene othamanga akupeza chidziwitso ndi chipiriro, ndikofunika kukulitsa ndi kulimbikitsa minofu yeniyeni yomwe imagwiritsidwa ntchito pa mpikisano. Izi sizimangowonjezera kukhazikika kwa thupi ndi kuwongolera, komanso zimalepheretsa kuvulala ndikuthandizira kuonjezera liwiro ndi kupirira.

Kuti mulimbikitse minofu yanu, ndikofunikira⁤ kuphatikiza kuphunzitsa mphamvu m'njira yothamanga. Zochita zolimbitsa thupi zina zogwira mtima ndi monga squats, mapapu, mapapo, ndi kudumpha jacks. Zochita izi zimayang'ana kulimbikitsa ndi kulimbitsa minofu ya mwendo, monga quadriceps, hamstrings, glutes, ndi ng'ombe. Kuphatikiza apo, ndikofunikira kugwirira ntchito mwamphamvu pachimake, chifukwa pachimake cholimba chimathandizira kukhala ndi kaimidwe kabwino komanso kukhazikika pampikisano.

Kuphatikiza pa kuchita masewera olimbitsa thupi, ndikofunikira kuphatikiza maphunziro otsutsa muzochita zanu zophunzitsira Izi zimaphatikizapo kuthamanga mtunda wautali pang'onopang'ono kuti mukhale ndi mphamvu zolimbitsa thupi komanso zamtima. Powonjezera pang'onopang'ono mtunda wothamanga ndi nthawi, thupi lanu lidzazolowera kuthamanga kwa nthawi yayitali. Izi zidzalola wothamanga kuonjezera mphamvu zawo za aerobic ndi kupititsa patsogolo mpikisano.

-Kufunika ⁢ kutenthetsa ndi kuziziritsa mumpikisano

Kufunika kotenthetsa ndi kuziziritsa mumpikisano

1. Kukonzekeretsa thupi kuyesetsa
Musanayambe mpikisano, ndikofunikira kuchita masewera olimbitsa thupi moyenera. Izi kumathandiza kuti thupi likonzekere zolimbitsa thupi zomwe zidzachitike, kulola kuti minofu ndi ziwalo zikonzekere pang'onopang'ono. Kuyambira ndi kuyenda mwachangu ndikutsatiridwa ndi kutambasula kwapadera kwa miyendo, mikono ndi pachimake ndikofunikira kuti yambitsani magazi ndi kukweza kutentha kwa thupi.

2. Kupititsa patsogolo ntchito
Kukonzekera kokonzekera mpikisano kumakhudza kwambiri ntchito. ⁢ The kutsegula kwa mtima ndi kupuma dongosolo Panthawi imeneyi zimathandiza kuonjezera kuyenda kwa magazi ndi mphamvu ya m'mapapo. Kuonjezera apo, kutenthetsa kumapangitsa kuti minofu ikhale yomasuka komanso yosinthika, motero kumapangitsanso kuyenda kwamtundu uliwonse pa mpikisano. Izi zidzachepetsa chiopsezo cha kuvulala ndipo adzalola kuchita bwino mu gawo lililonse.

3. Kufunika koziziritsa
Kuzizira pambuyo pa mpikisano sikuyenera kunyalanyazidwa, monga momwe zimakhalira Ndikofunikira pakuchira kokwanira kwa minofu ndi malingaliro. Mwa kuchepetsa pang'onopang'ono mphamvu ya masewera olimbitsa thupi, kugunda kwa mtima kumaloledwa kutsika mwadongosolo, motero kupeŵa chizungulire kapena kukomoka. Kuphatikiza apo, kuchita masewera olimbitsa thupi pambuyo pa mpikisano kumathandiza kumasuka ndi kutalikitsa minofu, kuchepetsa maonekedwe a kupweteka kwa minofu pambuyo polimbitsa thupi. Kuziziritsa kumatithandiza kuti tipezenso njira yopumira⁢ ndi kubwerera⁢ ku mpumulo⁤ kunena pang'onopang'ono, kulola kusintha kosalala muzochitika zolimbitsa thupi pambuyo pake.

Kumbukirani kuti kutenthetsa ndi kuziziritsa pansi ndizofunikira kwambiri kuti mugwire bwino ntchito ndikupewa kuvulala. Osanyalanyaza masitepe awa ndikusangalala ndi mpikisano wotetezeka komanso wogwira mtima!

– ⁢Mmene mungapume ⁤molondola mukathamanga?

Mukamathamanga, ndikofunikira pumani bwinobwino ⁤ kusunga ⁢kusinthasintha kosalekeza ndikuwongolera kukana kwathu. Mmodzi ⁤ kupuma koyenera Zimatithandiza kuti tipeze mpweya wa minofu yathu ndikuletsa kudzikundikira kwa lactic acid, zomwe zimabweretsa ntchito yabwino komanso kutopa pang'ono. Pansipa, tikukupatsirani malangizo amomwe mungachitire sinthani njira yanu yopumira mukathamanga ndikukulitsa zotsatira zanu:

- Pumirani m'mphuno ndi pakamwa: Pothamanga, kupuma kudzera m'mphuno ndi pakamwa kumatithandiza kupeza mpweya wokwanira wofunikira kuti tipitirize kuyenda. ⁢Mphunoyo imasefa mpweya ndikuutenthetsa tisanalowe⁤ m'mapapo, pamene m'kamwa ⁤imatilola kutulutsa mpweya komanso kutulutsa mpweya wambiri.

- Gwiritsani ntchito kupuma monyinyirika: Kukhazikitsa kachitidwe ka nthawi zonse kakukoka mpweya ndi mpweya kungakuthandizeni kukhalabe ndi kamvekedwe kake komanso kupewa kutopa. Yesani kutulutsa mpweya masitepe awiri ndikutulutsa mpweya masitepe awiri, kapena pezani ⁤ kamvekedwe kamene⁤ kokwanira thupi lanu bwino. Yesani ndi mitundu⁢ yosiyana mpaka mutapeza yomwe ⁤imamva⁤ yomasuka kwambiri kwa inu.

– ⁢ Yesetsani kupuma kwanu: Kuchuluka kwa kupuma kwanu kumathandizanso kwambiri pakuchita kwanu. Izi zidzakuthandizani kupewa kumverera kwa kupuma ndikukulolani kuti mukhalebe ndi mpweya wokhazikika ku minofu yanu. Yang'anani kuthamanga kwanu ndikusintha kupuma kwanu ngati kuli kofunikira.

- Kupewa kuvulala pampikisano

Kupewa kuvulala ndi gawo lofunikira kuti muthe thamangani bwino ndi kukwaniritsa⁢ zokometsera⁤ m'ntchito zathu. Pali ⁢ njira ndi njira zosiyanasiyana zomwe titha kugwiritsa ntchito kuti tichepetse chiopsezo chovulala. Ndikofunika kuzindikira kuti zolondola ⁢mtundu ⁢njira ⁢imagwira ⁢ gawo lofunikira ⁢kupewa kuvulala. Kukhalabe ndi kaimidwe koyenera pamene tikuthamanga kumatithandiza kugawa mofanana momwe zimakhudzira mafupa athu ndi minofu, motero kupewa kuvulala mopitirira muyeso.

Mbali ina yofunika kuiganizira⁢ ndi kukhazikika kwakuthupi kusanachitikeTisanayambe maphunziro aliwonse, m'pofunika kukonzekera thupi lathu pang'onopang'ono. Kuchita masewera olimbitsa thupi oyenera komanso kuchita masewera olimbitsa thupi ndi kutambasula ndi njira zazikulu zopewera kuvulala. Momwemonso, a ⁤ kuchira bwino Pambuyo pa gawo lililonse lothamanga ndikofunikira kuphatikiza nthawi yopuma muzochita zathu, kusinthana kwa masiku ophunzitsidwa mwamphamvu ndi masiku opumula mwachangu, kudzatithandiza kuchira bwino ndikupewa kuchita masewera olimbitsa thupi.

Pomaliza, kusankha nsapato zoyenera Ndikofunikira kuti tipewe kuvulala kwa nsapato zomwe zimakwanira bwino pamapazi athu komanso zimatipatsa chithandizo chofunikira komanso zomangira zimatiteteza ku kuvulala kwa mafupa ndi minofu. Kuphatikiza apo, ndikofunikira kukumbukira kuti nsapato zili ndi moyo wothandiza wocheperako ndipo tiyenera kuzisintha nthawi zonse kuti zitsimikizire kuti zikupitilizabe kutipatsa chitetezo chofunikira.

- Kusankha koyenera kwa nsapato zamasewera zothamanga

Kupititsa patsogolo luso lanu kuthamanga, ndikofunikira kusankha nsapato zoyenera. Nsapato siziyenera kukhala zomasuka, koma ziyeneranso kupereka chithandizo chabwino cha mapazi anu ndikukhala ndi mawonekedwe enieni othamanga. Poganizira izi, simudzangopewa kuvulala, komanso mudzatha kukulitsa luso lanu ndikusangalala ndi mpikisano.

Choyambirira Onetsetsani kuti nsapatoyo ikukwanira bwino ndipo ndi kukula koyenera kwa mapazi anu. Nsapato yomwe ili yothina kwambiri imatha kuyambitsa matuza ndi kukwapula, pomwe imodzi ndi yayikulu kwambiri akhoza kuchita Mapazi anu amatha kusuntha mkati mwa nsapato zanu, zomwe zingayambitse kusapeza bwino komanso kusakhazikika. Kumbukiraninso kuti mapazi anu amatha kutupa panthawi yothamanga, choncho ndi bwino kugula nsapato zomwe zili ndi chipinda chowonjezera pang'ono chala.

Kuwonjezera pa kusintha, Yang'anani pazochitika zamakono za nsapato. Sankhani nsapato zomwe zili ndi zopindika bwino pa sole yake kuti zizitha kuyamwa ⁤pakupita pang'onopang'ono.⁤ Izi⁢ zidzachepetsa kupsinjika kwa mafupa anu⁤ ndi minofu, ⁢kuchepetsa chiopsezo cha kuvulala kwakanthawi. ⁤Komanso ⁢ganizirani ⁤kukhazikika kwa nsapato, makamaka​ ngati mumakonda kupendekeka (kupendekera mopambanitsa phazi mkati) kapena ⁢supinate (kupendekera mopambanitsa kwa phazi kunja) pothamanga.⁢ Yang'anani nsapato zomwe ⁤ Zimapereka chithandizo chammbali. ndi kukhazikika kuti mukonze ndikupewa kusalingana kulikonse komwe mukuyenda.

- Kukonzekera kwamaphunziro kuti apititse patsogolo kupirira komanso kuthamanga pampikisano

M'chigawo chino, tiwona mapulani a maphunziro kuti apititse patsogolo kupirira komanso kuthamanga. Ngati mukufuna kupititsa patsogolo luso lanu pamasewerawa, ndikofunikira kukhala ndi njira yophunzitsira yokwanira komanso yokonzedwa bwino. Kupyolera mu kukhazikitsidwa kwa njira zina, mudzatha kukwaniritsa zolinga zanu ndikukhala wothamanga kwambiri komanso wogwira mtima.

Nthawi: Mbali yofunika kwambiri pakukonzekera maphunziro ndi periodization. Njirayi imaphatikizapo kugawa chaka m'magawo osiyanasiyana ophunzitsira, iliyonse ikuyang'ana mbali inayake. Kuti muwongolere chipiriro ndi liŵiro m’liŵiro, m’pofunika kuthera nthaŵi mukugwira ntchito zonsezo pang’onopang’ono. Mwachitsanzo, mukhoza kuyamba ndi gawo lolimbitsa thupi lonse kuti mulimbikitse aerobic ndi muscular base Kenako, mutha kupita ku gawo linalake lophunzitsira kuti muwongolere liwiro, kuphatikiza maulendo apamwamba komanso ma sprints. pa

Maphunziro a Resistance: Kuti muwonjezere kupirira, ndikofunikira kuphatikizira magawo ophunzitsira kukana. Izi zikuphatikizapo kuthamanga mtunda wautali pa liwiro lokhazikika, lapakati Powonjezera pang'onopang'ono mtunda ndi nthawi ya magawo anu, mudzakhala mukulimbitsa mphamvu ya mtima wanu ndikuwongolera kupirira kwanu. Kuonjezera apo, ndi bwino kuti muphatikizepo maphunziro a anaerobic resistance,⁢monga⁤ intervals, kutsanzira zofuna za mpikisano ndi kuonjezera ⁢kuthekera kwa thupi lanu kupirira kusintha kwa liwiro.

Maphunziro othamanga: Kuti muwongolere liwiro lothamanga, ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi. Zochita zolimbitsa thupizi zimathandizira kulimbikitsa minofu yomwe imagwira ntchito pothamanga, kupititsa patsogolo kuyenda bwino, ndikuwonjezera kuthekera kopanga liwiro lalikulu. Kuonjezera apo, kuchita masewera olimbitsa thupi owonjezera, monga plyometrics ndi kukweza zolemera, kungakuthandizeni kukhala ndi mphamvu zolimbitsa thupi zomwe zimafunikira kuti muwonjeze kuthamanga kwanu.

Kumbukirani kuti kukonzekera maphunziro kuyenera kusinthidwa malinga ndi zosowa zanu ndi zolinga zanu. Ndikofunikira kumvera thupi lanu ndikuganizira zolephera zanu kuti mupewe kuvulala. Komanso, musaiwale kuphatikiza nthawi yopuma ndi kuchira pokonzekera kuti thupi lanu libwererenso ndikukhala lamphamvu. Potsatira dongosolo loyenera komanso lolinganiza maphunziro, mudzakhala panjira yoyenera kuti muthe kupirira komanso kuthamanga pamipikisano yanu.

- Kukhathamiritsa kwa kaimidwe ka thupi mukathamanga

Kaimidwe kabwino ka thupi mukathamanga ndikofunikira kuti mupewe kuvulala ndikukulitsa magwiridwe antchito. Kupititsa patsogolo kaimidwe ka thupi sikumangotanthauza kusunga thunthu, mutu, ndi malekezero, komanso kupindula kwambiri ndi chilengedwe cha biomechanics. Potengera kaimidwe koyenera, kupsinjika kwa minofu ndi mafupa kumachepa, kuwongolera kuyenda bwino ndikuchepetsa chiopsezo cha kuvulala kwakanthawi.

Kuti muwongolere kaimidwe ka thupi mukathamanga, ndikofunikira kulabadira mbali zingapo zofunika. Choyamba, ndikofunikira kusunga a msana wosalowerera, kugwirizanitsa mutu, mapewa ndi chiuno molunjika. Izi zimathandiza kugawa kulemera moyenera ndikupewa kupweteka kwa msana kapena khosi. Kuphatikiza apo, ndikofunikira Sungani mapewa anu momasuka ndi msinkhu, kupewa kukangana kosafunika pakhosi ndi kumbuyo kwa minofu.

Mbali ina yofunika kuiganizira kuti muwongolere kaimidwe ka thupi mukathamanga ndi malo olondola a mikono ndi miyendo. Mikono iyenera kukhala yopindika pang'ono ndikugwedezeka mwachibadwa, osadutsa pakati pa thupi ndikusunga kachidutswa kamene kamayendera. Kwa mbali yawo, miyendo iyenera kuyenda molunjika, kupewa kutembenuka kwakukulu kapena kusinthasintha. pa Kuonjezera apo, ndikofunika kukhalabe ndi cadence yokwanira ndikupewa kuyenda kwautali kwambiri, zomwe zingayambitse kukhudzidwa kwakukulu pamagulu.

- Zakudya zopatsa thanzi komanso ma hydration kuti muthane bwino

Zakudya zopatsa thanzi: Zakudya zokwanira musanayambe mpikisano, panthawi komanso pambuyo pake ndikofunikira kuti mukwaniritse a magwiridwe antchito. Ndikofunikira kudya zakudya zokhala ndi ma carbohydrate ovuta, monga pasitala, mpunga wofiirira ndi mbatata, chifukwa zimapatsa mphamvu. Momwemonso, ndikofunikira kuphatikizira zomanga thupi zowonda, monga nkhuku, nsomba ndi nyemba, kulimbikitsa kuchira kwa minofu.

Ma hydration nthawi zonse: Sungani hydrous pa mpikisano ndikofunikira kupewa kutopa ndikusintha magwiridwe antchito. Ndibwino kuti muzimwa madzi ochepa nthawi zonse musanachite masewera olimbitsa thupi komanso panthawi yochita masewera olimbitsa thupi. Kuphatikiza apo, m'malo mwa ma electrolyte omwe atayika chifukwa cha thukuta, ndikofunikira kudya zakumwa zamasewera zomwe zili ndi mchere wamchere.

Smart supplementation: ⁤Nthawi zina, pangafunike kuchitapo kanthu⁤ zopatsa thanzi kuthandizira chakudya chokwanira ndikukwaniritsa zosowa zathanzi pa mpikisano. Zowonjezera zambiri zimaphatikizapo ma gels amphamvu, mapuloteni, ndi makapisozi a electrolyte. Komabe, ndikofunikira kukaonana ndi akatswiri azaumoyo musanayambe kugwiritsa ntchito mtundu uliwonse wa zowonjezera.

- Kufunika kwa kuchira ndikupumula pamaphunziro othamanga

Kupumula ndi kupumula ndi zinthu zofunika kwambiri pankhaniyi maphunziro a mpikisano. Nthawi zambiri zimaganiziridwa mopepuka, mbali izi ndizofunikira kwambiri kuti mukwaniritse bwino ntchito ndikupewa kuvulala. Panthawi yophunzitsidwa, minofu yathu imagwira ntchito kwambiri, imapanga zovulala zazing'ono muzitsulo.

Pali zosiyana njira zobwezeretsa zomwe titha kuzigwiritsa ntchito kuti tichite bwino ngati othamanga. Munthawi ya ⁢kupumula kwausiku,⁢ zofunika kuchira ndi kusinthika kwa ma cell kumachitika. M'pofunika kwambiri kuonetsetsa kuti tikugona mokwanira kuti thupi lathu likhale bwino. Kuphatikiza apo, ndizothandizanso kuphatikiza kugona kwaufupi masana, monga amathandizira kuthetsa kutopa komanso kukonza ndende.

Njira ina yofunika ndi zakudya zoyenera. Pambuyo pochita masewera olimbitsa thupi kwambiri, thupi lathu limafunikira michere kuti libwezeretse ndikumanganso minyewa yowonongeka. ⁢Ndikofunikira kudya zakudya zokhala ndi zomanga thupi⁤ zomanga thupi ndi ma carbohydrate, chifukwa zinthuzi ndi zofunika pakupanga mapuloteni komanso ⁢glycogen kubwezeretsanso. ⁤kugwira ntchito ndikutalikitsa nthawi yochira.

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