Momwe Mungapangire Pulogalamu Yothamangira Pakati?

Mukamaphunzira masewera olimbitsa thupi osiyanasiyana, kukayika kumabuka m'njira zosiyanasiyana. Munkhaniyi, tiona za nthawi yophunzitsira - ndi chiyani, momwe imathandizira ndikutsutsana, komanso pulogalamu yophunzitsira.

Kodi maphunziro apakatikati ndi chiyani?

Maphunziro apakatikati amatengera kusinthasintha kochita masewera olimbitsa thupi. Poyamba, zitha kuwoneka ngati maphunziro amtunduwu ndiosavuta
izi sizoona. Izi zikhoza kumveka ndi chitsanzo - kuthamanga komwe kumatsatiridwa ndi kuthamanga. Ngakhale kusinthana kwamphamvu mwamphamvu sikumangirizidwa ku mtundu wina wamasewera.

Cholinga chachikulu pakusinthana kochita masewera olimbitsa thupi ndikusintha kuchoka pamphamvu kwambiri kupita kuntchito yayikulu, pomwe 80-90% ya kumenyedwa kwamtima kumakwaniritsidwa kuchokera pazambiri (225 beats) mpaka kusintha komwe kumagwirako ntchito yanthawi zonse. Kubwezeretsanso mphamvu mthupi mothandizidwa ndi njirayi kumachokera kuzosungira m'thupi, osati mafuta.

Monga tanenera kale, IT (maphunziro apakatikati) samangirizidwa ku mtundu wina wamakhalidwe amasewera, pulogalamu yotereyi imatha kuchitika posambira, kupalasa njinga, zida zamtima, kwinaku mukukula kwa minofu, kutentha kwanthawi zonse, ndi ena.

Ubwino Wanthawi Yothamanga Training

Kuthamanga kumakhala ndi zabwino kwambiri kuposa kuthamanga kwanthawi zonse, ndipo tiwunikanso izi pansipa:

1. Kuthamanga kwakanthawi kumawerengedwa kuti ndiyo njira yabwino kwambiri yopewera kunenepa kwambiri. Mawuwa amachokera pazinthu zachilengedwe mthupi - kagayidwe kazinthu. Ndikudya koyenera komanso kuthamanga mosinthasintha, thupi limayamba ndi zomwe zimatchedwa kupsinjika, komwe kumathandizira kuchuluka kwa kagayidwe kake, komwe kumawonjezera kwambiri kugwiritsidwa ntchito kwa "chuma chochulukirapo". Chinyengo chimabisika chifukwa chogwiritsa ntchito kwambiri - poyerekeza ndi machitidwe ochiritsira a mtima, panthawiyi, kuyambitsa kuchuluka kwa kagayidwe kamatha patangopita kanthawi, ndikupitilira gawo lotchedwa "kuchira" mu pulogalamu yamaphunziro.
2. Kukula pang'onopang'ono kwa minofu. Kutalika kumeneku kumakhudza kwambiri minofu ya minofu, yomwe imawonekera m'magawo monga kuchepa ndi kupumula.
3. Kuchuluka kupirira. Monga momwe ziliri ndi kulimbitsa thupi kulikonse, nthawi yayitali imawonjezera kupirira kwa thupi, komanso kuthamanga kwanthawi zonse. Koma nthawi yomweyo, njira yotsatsira iyi ndiyothandiza kwambiri.
4. Zotsatira zabwino pa CVS. Kutalika, monga tanenera kale, kumayang'ana kwambiri pakatundu kakang'ono pamtima. Ngati munthu alibe zotsutsana ndi mtundu uwu wamaphunziro, ndiye kuti ali ndi zotsatira zabwino kwambiri pamachitidwe amtima onse.
5. Mphamvu yomwe imakhudza mbali iliyonse ya khungu, yomwe imawonetsedwa pakusintha mtundu wa khungu, komanso pamaso pa cellulite, imakhudza kupezeka kwake.

Mitundu yanthawi yopumira

Zochita zanthawi yayitali zimasiyana pamitundu yawo, zimatha kusiyanitsidwa ndi izi.

Nthawi yothamanga

Classic imeneyi akuthamanga ndi alternating liwiro kuthamanga. Kuphatikiza pa cholinga chomwe tidavomerezana kale, mtundu uwu umayang'ana kwambiri kukulitsa komanso kuphatikiza kopirira komwe kumatchedwa "sprint".

Mfundo yothamanga kotere ndi iyi:

1. Kuthamanga kumachitika pamsewu wothamanga wokhala ndi magawo azikhalidwe za 100 metres. Kupitilira apo, kuthamanga kumachitika malinga ndi chiwembucho "mita 100 yakuwonjezeka kuthamanga ndikusintha kwa 100 mita yothamanga".
2. Komanso, kuthamanga kumatha kuchitidwa ndi nthawi - m'malo mwa mita yomwe yapatsidwa, mphindi zimagwiritsidwa ntchito poyesa mtunda woyenda, kusinthana kwa mphindi 2-5, kutengera zofuna.

Mwa mtundu uwu, kusinthana kumachitika nthawi yonse yophunzitsira yomwe yapatsidwa.

Kuthamanga

Kuthamanga kumeneku kumakhala ndi gawo la kilomita imodzi. Lamulo la C limakhazikitsidwa chifukwa chakuti kilomita iliyonse yomwe ikutsatira siyikhala ndi liwiro labwino. Momwemo, muyenera kukhazikitsa nthawi yomwe mumagwiritsa ntchito, ndikuyang'ana kwambiri.

Yambitsanso

Mfundo yobwereranso kuyendetsa bwino kwambiri. Cholinga ndikukulitsa kupirira kwa ma aerobic, mwachitsanzo pakati pa othamanga apakati komanso ataliatali.

Maziko akuyenera kutengedwa mtunda wamakilomita 1> 5 kapena 10 poyesera kukonza magwiridwe antchito a mtundawu.

Kuthamanga pulogalamu yophunzitsira nthawi

Ndisanayambe mutu wamapulogalamu ophunzitsira, ndikufuna kusungitsa malo nthawi yomweyo - zomwe zili pansipa ndizogwirizana, ndipo nthawi iliyonse, kusintha ndikofunikira kutengera kuthupi ndi zina zomwe munthu angathe. Pulogalamu yophunzitsayi ikhoza kugawidwa m'mitundu iwiri - waluso komanso woyamba.

Za zatsopano

Maphunziro oterewa amalimbikitsidwa kuti agwiritsidwe ntchito ndi anthu omwe sanachitepo nawo masewerawa. Ndikufuna kubwereza - kuthamanga kwakanthawi kumakhala kovuta kwambiri pamthupi kuposa masiku onse, ndipo ndikofunikira kuwona muyeso wamaphunziro moyenera.

Pulogalamu yamaphunziro imatha kufotokozedwa motere:

1. Gawo lotentha - kuthamanga pang'ono pang'onopang'ono kwa mphindi 5 kapena kupitilira apo.
2. Kusintha kwakanthawi kothamanga - kutalika kuchokera 1 mpaka 5 mphindi.
3. Kusintha kwakuchulukirachulukira - kutalika kwa mphindi 1 mpaka 5.
4. Bwererani kumtunda wapakatikati - kutalika kwa mphindi 1 mpaka 5.
5. Kusintha kwa liwiro lowonjezeka - kuchokera 1 mpaka 5 mphindi.
6. Bwererani kumtunda wapakatikati - 1 mpaka 5 mphindi.
7. Kusintha kwa liwiro lowonjezeka - kuchokera 1 mpaka 5 mphindi.
8. Bwererani kumtunda wapakatikati - 1 mpaka 5 mphindi.
9. Pitirizani kuthamanga kapena kutha ndi kuziziritsa mpaka mphindi 5.

Kutalika ndi kuthamanga kwa kuthamanga kuyenera kusankhidwa payekhapayekha, monga tanenera kale, kuchokera ku thupi la munthu.

Kwa othamanga

Mtunduwu wapangidwira iwo omwe ali kale pachiwopsezo chazoyendetsa, mosasamala mtundu wawo ndipo amachita bwino. Pulogalamu yamaluso, kulimbikitsako kukusinthidwa kukulirakulira kopirira poyenda pakati komanso mtunda wautali.

Pulogalamuyi ikuyendetsedwa bwino pamakina opondera okhala ndi mamitala a 100 mita kapena kupitilira apo:

1. Ofunda mamita 100-200.
2. Kusintha pamlingo wapakati - kutalika kwa 500 mpaka 800 mita.
3. Kusintha kothamanga kwambiri - kutalika kwa 700 mpaka 1000 mita.
4. Bwererani kumtunda wapakatikati - kutalika kwa 500 mpaka 800 mita.
5. Kusintha kothamanga kwambiri - kutalika kuchokera pa 700 mpaka 1000 mita.
6. Bwererani kumtunda wapakatikati - kutalika kwa 500 mpaka 800 mita.
7. Kusintha kothamanga kwambiri - kutalika kwa 700 mpaka 1000 mita.
8. Bwererani kumtunda wapakatikati - kutalika kuyambira 500 mpaka 800.
9. Pitilizani kusinthana kapena kumaliza ndikutalika kwa 100 mpaka 300 mita.

Ndikufuna kunena zina zomwe zanenedwa kale - izi zikuwonetsedwa, ndipo nthawi yomwe ikuyenda mwachangu iyenera kusankhidwa payekhapayekha popanda kuvulaza thanzi ndikuganizira zolimbitsa thupi.

Ndikofunikanso kuthana ndi izi - pakukula kwa thupi kumalimbikitsidwa, tikulimbikitsidwa kuti pang'onopang'ono tiwonjezere mtunda wopita kumtunda wochulukira, osakhudza mayendedwe apakatikati (nthawi zina).

Ndani akutsutsana pakumatha nthawi?

Masewera aliwonse ali ndi zovuta zawo zathanzi, ndipo nthawi yayitali imasamala kwambiri izi.

Tiyeni tiwone bwino izi:

1. Kunenepa kwambiri. Ngati pali kunenepa kokwanira mokwanira, simuyenera kuyamba kuphunzira izi. Izi zitha kusokoneza, makamaka, dongosolo lamtima.
2. Zochita zaposachedwa za opaleshoni. Ndizoletsedwa konse ngakhale kuganizira za chiyambi cha maphunziro otere chifukwa cha kuchuluka kwawo kwa thupi atachita opareshoni. Ndikofunika kufunsa ndi mdani wothandizira za kuthekera kosewera masewera.
3. Kukhala ndi mavuto ndi CVS. Ngati pali mavuto akulu ndi mtima wamtima, nthawi yophunzitsira sayenera kuyamba. Koma ndizotheka kufunsa ndi mdani amene amuthandizayo - nthawi zina zithandizira.
4. Kukhalapo kwamavuto ndi mafupa ndi mitsempha yamagazi m'manja. Ngati pali zovuta pamitsempha yamagazi kapena malo olumikizirana, sizikulimbikitsidwa kuti mugwiritse ntchito maphunzirowa chifukwa cha kuchuluka kwawo.
5. Kukhala ndi mavuto ndi kuthamanga kwa magazi. Ngati pali matenda omwe amakhudzana ndi kuthamanga kwa magazi - muyenera kufunsa katswiri wazamankhwala amisala pankhani izi. Nthawi zambiri, chifukwa cha kuthamanga kwa magazi, kulimbitsa thupi kumeneku sikuloledwa.
6. Kupezeka kwa mavuto amadzimadzi. Katunduyu amaphatikizaponso mavuto omwe mwanjira inayake amakhudza kulemera ndi zomwe zimayambitsa kunenepa kwambiri - kuchepa chifukwa chambiri kagayidwe kambiri (mwina kagayidwe kake), komwe sikukulolani kuti muchepetse komanso kuchepa pang'ono, gawo lamaganizidwe (pomwe cholumikizira chimayikidwa kuti chikonze kuwonda) ndi matenda ena, kuphatikizapo majini.
7. Mavuto ena azaumoyo. Palinso matenda ena omwe amalepheretsa kuchita masewera olimbitsa thupi, koma iyi ndi nkhani yaanthu.

Kuthamanga kwakanthawi kuli ndi mikhalidwe yabwino poyerekeza ndi kuthamanga kwanthawi zonse, koma chifukwa cha kulemera kwa thupi, sikoyenera kwa aliyense, osati kokha chifukwa cha matenda, komanso mthupi la munthu.

Ngati, mwanjira ina, munthu wochepa thupi asankha kuchita nawo masewera olimbitsa thupi, kulimbitsa thupi kofooka ndikofunikira komanso kunenepa kwambiri kuti agwire bwino ntchito yogaya chakudya.