Pali chikhulupiliro chakuti kuphunzitsa pamtanda sikuthandiza ndipo sikungathandize kulimbikitsa masewerawa. M'malo mwake: Maphunziro ena amathandizira luso lothamanga, amathandizira kuchira kuvulala.
Maphunziro a pamtanda - ndichiyani?
Maphunziro a pamtanda ndi zovuta zamasewera zomwe cholinga chake ndi kukonza mtundu umodzi (mwachitsanzo, kuthamanga). Maphunziro otere amakulitsa maluso ofunikira kuti athe kuchita bwino.
Zitha kukhala:
- Chipiriro,
- Kupuma kolondola,
- Kulimbikitsa magulu akulu a minofu
- Maphunziro a mtima
- Kutha kugawa molondola mphamvu.
Pindulani ndi kuvulaza
Pali zabwino zambiri mukamachita masewera olimbitsa thupi, kuphatikiza:
- Zosiyanasiyana. Kwa iwo omwe atopa ndi zochitika zomwezo, kuphunzitsidwa pamtanda ndikwabwino. Zimakupatsani mwayi woyesa masewera atsopano osataya luso lanu.
- Kulimbikitsa magulu onse amisala. Pakuthamanga, pali minofu yotsogola ndi yachiwiri. Kuti musinthe (kuphatikiza kuthamanga), ndikofunikira kukonza gulu lachiwiri. Kuphunzitsidwa pamtanda ndikoyenera izi.
- Kuchepetsa mwayi wovulala. Ndikusintha kosiyanasiyana, thupi limalandira katundu wosiyana ndikuchotsa malo omwe mwina ndi "Achilles". Ndikulankhula kosalekeza, minofu idzakhala m'malo awo ozolowereka mulimonse momwe zingakhalire.
- Kukulitsa Maluso Ofunika: chipiriro, kusinthasintha, mphamvu. Iwo ntchito masewera onse yogwira, choncho chitukuko mbali amakhudza khalidwe la maphunziro chachikulu.
- Kulimbitsa thupi ndi ubongo. Kuphatikiza pa kuchitapo kanthu mwachangu, muyenera kuphunzitsanso kayendetsedwe kake, kusamala. Pothamanga, imagwiritsidwa ntchito m'njira yovuta, chifukwa chake sichimveka. Komabe, kuthekera kogawa bwino moyenera kumakuthandizani kuti muzisunga mphamvu mukamayenda mtunda wautali.
- Ntchito yosayima. Ochita masewera olimbitsa thupi nthawi zambiri amavulala, chifukwa chake amataya luso lawo komanso luso lawo lothamanga. Mukaphunzitsidwa pamtanda, mutha kusankha maphunziro omwe sangakhudze malo owonongeka. Zitha kukhala pulasitiki, yoga - bata zomwe zimakhudza kupuma ndi minofu yamtima.
- Kukonzanso. Mfundo imeneyi ikukhudzana ndi yapita, kuyambira pa liwiro kuthamanga-kusambira, mwendo anatengera miyendo pambuyo kuvulala.
Zovutazo sizowonjezera ndipo zimangokhudza mtundu wina wamaphunziro:
- Kupitiliza... Mphamvu mphamvu n'zotheka mu kufanana ndi kuthamanga mu yochepa - mpaka mwezi. Magulu atali autali amatsogolera kuzowonjezera.
- Zopezeka kuvulala. Pochita masewera olimbitsa thupi, pamakhala chiopsezo chovulala mwendo, zomwe sizovomerezeka kwa wothamanga. Kuyankha, kuthamanga kumathandizira kupirira ndipo kumakhala ndi zotsatira zabwino kwambiri.
- Kuchita bwino pang'ono. Nthawi zina, nthawi yophunzitsira itha kugwiritsidwa ntchito pazinthu zowonjezera. Pokonzekera bwino, zovuta izi zimasowa.
Kodi gawo lophunzitsira pamtanda likuyenda bwanji?
Maphunziro a pamtanda sayenera kupitilira ola limodzi kuti maphunziro akhale otanganidwa kwambiri:I. Ine.
- Woyamba 10-15 Mphindi ayenera kudzipereka kwa konzekera ndi kukonzekera minofu maphunziro.
- Pambuyo pake, phunziroli limachitika kuti apange luso linalake pamasewera ofunikira.
- Onetsetsani kuti mumaliza maphunziro ophunzitsira pang'ono pang'ono kuti mupumule pang'ono.
Mitundu yamaphunziro a mtanda othamanga
Kusambira
Kusambira cholinga chake ndikulimbitsa minofu yakumbuyo ndi mikono yomwe siimagwira mukamathamanga. Nthawi yomweyo, kusambira kumawonjezera kupirira komanso kuwongolera kupuma.
Mukamachita masewera olimbitsa thupi, muyenera kusamala ndi masitayelo omasuka: kupweteka pachifuwa, kubwerera kumbuyo, kukwawa - muyenera kugwiritsa ntchito malingaliro osasintha kwa mphindi 45 mutatha kutentha.
Kukwera njinga
Njinga akhoza kupereka katundu kwambiri kwa dongosolo cardio, komanso amapereka katundu kuchuluka kwa miyendo ndi quads:
- Chitani mawu oyamba ofunda pang'ono otentha ngati mphindi 10 modekha pa 5 km / h.
- Pang'onopang'ono pitani ku 30 km ndikupanga kusinthana kwakanthawi kothamanga komanso kosafulumira.
- Sinthani liwiro kuchokera 30 mpaka 10 km / h komanso mosemphanitsa.
- Gwiritsani ntchito mphindi 5-15 motere, pang'onopang'ono pang'onopang'ono mpaka 10 km / h.
- Yendetsani motere kwa mphindi 5-10 ndipo malizitsani kulimbitsa thupi kwanu modekha.
Kupalasa bwato
Kupalasa kumawongolera mkhalidwe wamanja ndi kumbuyo, kumalimbitsa minofu ya chifuwa, chiuno ndi quadriceps:
- Ndibwino kuti muchite masewera olimbitsa thupi pophatikiza kupalasa mwachangu komanso njira zocheperako.
- Iliyonse iyenera kuthamanga mpaka masekondi 60.
- Katunduyu ayenera kusinthidwa.
- Nthawi yonse yolimbitsa thupi siyoposa mphindi 40.
Kukwera masitepe
Kukwera masitepe ndiyo njira yosavuta yophunzitsira anthu othamanga, ndipo imalimbikitsa gulu lalikulu la minofu - ma quadriceps.
Ndi ma tendon opangidwa bwino, zinthu zochepa zopanga mwendo zimatsalira. Kuwonjezeka kwa maphunziro awo kumathandiza kuchepetsa mwayi wovulala chifukwa cha kusalinganika kwa katundu munyama.
Itha kuchitidwa munthawi zonse (kunyumba, pakhomo, kuntchito), komanso pamakina oyeserera oyeserera.
Kuyenda
Kuyenda ndiko kugwiritsa ntchito kopindulitsa kwambiri kwa njira yophunzitsira mtanda. Maphunziro amtunduwu amalimbitsa minofu yayikulu yoyendetsera ntchito, komanso imakhudzanso chitukuko cha ziwalo zolumikizana pakakhala kuti palibe zovuta.
Ndibwino kuti muziyenda mwachangu kwambiri pakukula kwa dongosolo la kupuma kwamtima. Muyenera kulimba mwamphamvu kuti magazi aziyenda bwino mthupi lonse. Zimakhudzanso kupirira kwa wothamanga.
Contraindications mtanda maphunziro
Zotsutsana zazikulu zimadalira mtundu wa ntchito zomwe zasankhidwa. Kwa iwo omwe ali ndi matenda amtima, masewera olimbitsa thupi amatsutsana, zomwe zingayambitse kupitirira kwa minofu yosankhidwa.
Izi zimagwiranso ntchito pamavuto ndi kukakamizidwa. Matendawa sanaphatikizidwe pamasewera amodzi okha. Kuphunzitsira anthu omwe ali ndi vuto lathanzi kuyenera kuyang'aniridwa ndikulimbikitsidwa ndi dokotala.
Kufunsira kwa dokotala kumafunika pakagwa matenda:
- Chidziwitso.
- Phlebeurysm.
- Matenda a mundawo m'mimba.
- Matenda omwe amagonana amuna kapena akazi anzawo (mwachitsanzo prostatitis).
- Pambuyo pa opaleshoni.
Kuwunika kwa othamanga
Ankachita masewera olimbitsa thupi pophatikiza + kusambira. Analimbitsa kwambiri minofu yam'mbuyo ndikuwonjezera kupirira. Mukamathamanga, mutha kuloleza gawo limodzi lathupi, koma izi sizigwira ntchito posambira. Chilichonse chimagwira pamenepo. Chifukwa chake, ilimbitsa thupi mwangwiro.
Maria, wazaka 32
Ndinalibe mwayi woyesera kuchita masewera olimbitsa thupi kwambiri (chilichonse chomwe chimadutsa panyumba), chifukwa chake, kuwonjezera pa kuthamanga, ndidayamba kukwera masitepe. Ndimakhala pansi pa 6. Ndinayamba kupita kusitolo pafupipafupi, kukawona anzanga kapena kungopeza mpweya wabwino. Ndikufuna kunena kuti pachiyambi zidzakhala zovuta, koma zosavuta!
Svetlana, wazaka 45
Ndimakhala wokangalika, motero ndimafuna kuwonjezera kuthamanga kwanga ndi kupalasa ngalawa. Izi zidandilola kulimbitsa minofu m'manja mwanga ndi m'mapewa, zomwe sizimayimbidwa pophunzitsidwa bwino. Zinakhala zosavuta kuyendetsa.
Olga, wazaka 20
Sindinganene kuti kuphunzitsa pamtanda kunandithandizira pophatikizira kuthamanga ndi kupalasa njinga. Mosiyana ndi izi, pamene ndimakwera njinga kuposa momwe ndimathamangira. Komabe, ndalumikiza malangizowa mwaukadaulo tsopano. Ndinakhutitsidwa!
Matvey, wazaka 29
Ndimunthu wapaulendo mwachilengedwe, ndimakonda kuyenda m'mapaki ndi mumzinda. Ndinaganiza zolumikiza chizolowezi changa ndi masewera akuluakulu - kuthamanga. Tsopano kwa ine, kuphunzira pamtanda ndikoposa kumvera mbalame zikuimba.
Svyatoslav, wazaka 30
Kuphunzitsa pamtanda kuyenera kugwiritsidwa ntchito ndikuwongolera bwino makalasi, kulimbikitsa magulu osankhidwa a minofu. Ndikofunikira kuwongolera zisonyezo monga: kupirira, kupuma, kulimbitsa thupi, kuthekera kogawa mphamvu mukamathamanga.
