Kuthamanga kupirira kumachita gawo lofunikira - othamanga opirira amachita bwino. Talingalirani momwe thupi limakhalira chipiriro.
Kupirira kosiyanasiyana
Pali mitundu iwiri ya chipiriro:
- othamangitsa;
- chanthito.
Palinso mtundu wina:
- wapadera;
- ambiri.
Aerobic
Uku ndikupirira kwamtima. Ndikumatha kuchita masewera olimbitsa thupi mosalekeza kwa nthawi yayitali osatopa.
Mulingo wa kupirira kwa ma aerobic ndiwosiyana kwa munthu aliyense. Zimatengera kuchuluka kwa mpweya womwe thupi limatha kunyamula chifukwa cha minofu yogwira ntchito kudzera m'mapapu ndi magazi. Ndipo kuthekera kwa minofu kumadalira kuchuluka kwa mpweya.
Kupirira kwa aerobic ndichimodzi mwazinthu zazikulu zopambana m'masewera ambiri. M'masewera ena monga kuthamanga ndi triathlon, kupirira kwa ma aerobic ndichofunikira kwambiri. M'masewera ena ambiri, kuphatikiza mpira, kupirira bwino ndikofunikanso.
Pali njira zambiri zopititsira patsogolo kupirira kwanu. Kuthamanga ndi kupalasa njinga ndi ena mwa mitundu yayikulu yazolimbitsa thupi zomwe zimagwiritsidwa ntchito kukonza magwiridwe antchito. Nthawi zambiri, machitidwewa amakhala osafunikira kwenikweni; ndikofunikira kuti muphunzitse mwamphamvu kwa nthawi yayitali.
Kupirira kwa aerobic kumatha kupitilizidwa pakuchita masewera olimbitsa thupi aliwonse. Zochita izi nthawi zambiri zimachitidwa mwamphamvu pang'ono kwakanthawi. Cholinga chachikulu cha maphunziro otere ndikuwonjezera kugunda kwa mtima kwakanthawi. Zotsatira zake, mpweya umagwiritsidwa ntchito kuwotcha mafuta ndi shuga.
Chimamanda
Kupirira kwa Anaerobic ndikumatha kuchita masewera olimbitsa thupi munthawi yotchedwa maphunziro apamwamba.
Njira zokuthandizani kuti mukhale ndi mphamvu
Pali njira zambiri. Tiyeni tione otchuka kwambiri.
Mtunda wowonjezera
Pali lamulo loti mutha kuwonjezera mtundawo ndi 10% sabata iliyonse. Ochita masewera ambiri amagwiritsa ntchito njirayi kuti awonjezere kutalika kwa maphunziro awo.
Koma lamuloli silingaganiziridwe konsekonse. Pali zochitika zambiri pomwe mtunda umayenera kuwonjezeredwa ndi 5% kapena kuchepera. Komanso, akatswiri ena othamanga amatha kuwonjezera mtundawo ndi 10% kapena kupitilira apo.
M'malo mogwiritsa ntchito lamuloli, mutha kugwiritsa ntchito njira ina. Tiyeni tiwone njira yomwe ingalole:
- onjezerani chipiriro;
- adzachira mu nthawi.
Mtunda wanu
Paulendo uliwonse, onetsetsani kuti mukuwunika momwe mukumvera. Ngati muthamanga 3 km ndikukhala omasuka nthawi yomweyo, ndiye kuti mtunda uwu ndiofunikira kwa inu. Mukamathamanga chonchi, mumakhala omasuka komanso opepuka.
Nthawi yomweyo, kulimbitsa thupi sikuyenera kukhala kophweka kapena kovuta. Chizindikiro ichi ndi poyambira pakukulitsa mtunda. Ichi ndi katundu weniweni (wantchito) kwa inu.
Tsopano popeza mukudziwa kuchuluka kwa ntchito yanu, mutha kukonzekera kuwonjezera kapena kuchepetsa mtundawo. Mwachitsanzo, mwavulala. Poterepa, muyenera kuchepetsa pang'ono mtunda (10-30%). Momwe mungakonzekerere mpikisano, mutha kuwonjezera mtunda (5-20%).
Lingaliro ili likuthandizani kupewa kuvulala koopsa ndikuwonjezera mphamvu.
Masabata otengera
Masabata osinthira amathandizira kukulitsa mtunda kwambiri. M'masabata amenewa, muyenera kuwonjezera pang'onopang'ono katunduyo. Mwachitsanzo, 1-2% patsiku. M'kupita kwanthawi, izi zidzasintha zotsatira.
Kusinthasintha kwamtunduwu ndikopindulitsa kwa osewera onse.
Ubwino:
- kuchepetsa chiwerengero cha ovulala;
- limakupatsani kuchira bwino;
- thupi limakhala ndi nthawi yoti lizolowere katundu.
Sabata lobwezeretsa (milungu iliyonse ya 4-6)
Kwa othamanga mafani sabata ino ziziwoneka ngati gehena. Koma ndizofunika.
Nthawi ndi nthawi, muyenera kuchepetsa kuphunzira kuti muthane ndi kusintha thupi. Mwachitsanzo, ngati muthamanga 3 km, ndiye kuti mtunda ukhoza kuchepetsedwa ndi 10-30%. Kuchepetsa maphunziro mwamphamvu pang'onopang'ono. Ndiye kuti, tsiku loyamba 4%, lachiwiri 7%, ndi zina zambiri.
Zachidziwikire, masabata ochira amafunikira pokhapokha pakuphunzitsidwa mwakhama. Ngati kulimbitsa thupi kwanu kukuchitika monga momwe zilili, ndiye kuti simukuyenera kuthera milungu ingapo mukuchira.
Nyimbo yosokonekera
Njirayi idapangidwa ndi Craig Beasley, wampikisano wothamanga waku Canada.
Malangizo a Craig Beasley:
- kuthamanga liwiro pazipita (masekondi 30);
- kuyenda (masekondi 5);
- bwerezani kayendedwe kanayi;
- m'tsogolo, muyenera kuwonjezera pang'onopang'ono katundu.
Nthawi yothamanga
Kodi nthawi ndiyotani? Apa ndipomwe njira zolimbitsa thupi zimasinthira. Komanso, wothamanga amakhala ndi nthawi yochulukirapo. Mwachitsanzo, wothamanga amathamanga kwa mphindi ziwiri pa liwiro la 10 km / h (modetsa nkhawa), kenako 5 km / h (amapuma).
Kafukufuku akuwonetsa kuti kulimbitsa thupi komwe mungasinthire nthawi yayitali kwambiri ndikukhala ndi mphamvu zochepa kuli ndi zotsatirazi:
- kuwonjezeka kupirira;
- kufulumizitsa njira yotentha mafuta.
- Kukula kwa minofu.
Kutalika kwakanthawi ndi pafupipafupi kwamaphunziro kumatsimikiziridwa ndi:
- khalidwe la maphunziro;
- zokonda zanu;
- magawo othamanga.
Maphunziro apakatikati adzagwira ntchito kwa othamanga osiyanasiyana. Wothamanga yemwe ali ndi ulusi wocheperako wocheperako amakhala bwino nthawi yayitali.
Mosiyana ndi izi, wothamanga wokhala ndi kuchuluka kwambiri kwa ulusi wamiyendo yolimba amaphunzitsira pakanthawi kochepa.
Ganizirani zolimbitsa thupi:
- Kutenthetsa kwa mphindi 5;
- Masekondi 30 amawonjezera kuthamanga (70% ya kuyesetsa kwambiri) ... Mphindi 2 imachepetsa liwiro;
- Masekondi 30 amawonjezera kuthamanga (75% ya kuyesetsa kwambiri) ... 2 mphindi amachepetsa mayendedwe;
- Masekondi 30 amachulukitsa tempo (80% yoyesetsa kwambiri) ... 2 mphindi ichepetsa tempo;
- Masekondi 30 amawonjezera kuthamanga (85% ya kuyesetsa kwambiri) ... Mphindi 2 imachepetsa liwiro;
- Masekondi 30 amawonjezera kuthamanga (90% ya kuyesetsa kwambiri) ... 2 mphindi amachepetsa mayendedwe;
- Masekondi 30 amachulukitsa tempo (100% yolimbikira kwambiri) ... 2 mphindi ichepetsa tempo;
- Mphindi 5 yakuwuluka pang'ono ndikutambasula. Mukatambasula, minofu yanu imakula. Izi zimalimbikitsa kupezeka kwa michere.
Kusintha nthawi yanu yochita masewera olimbitsa thupi
Akatswiri ambiri amalangiza kuti musasinthe nthawi yomwe mukuchita masewera olimbitsa thupi. Komabe, ndikuthamanga kwakanthawi, simungathe kuchita popanda kusintha mayimbidwe.
Kuthamanga Kwakutali Kwambiri
Izi zikuchitika pamlingo wa anaerobic. Kuthamanga kuthamanga kumatchuka kwambiri. Maphunziro oterewa amatha kukulitsa malire a anaerobic. Komanso, kuthamanga kwa tempo kumakuthandizani kuti mukhalebe othamanga.
Chitsanzo: Kuthamanga kwa ANP mphindi 30-40.
Maphunziro olumpha
Aliyense wa ife adalumphira chingwe muubwana. Koma zomwe anthu ochepa amadziwa ndikuti ntchito yosangalatsayi ndiyothandiza kwambiri kuti tithe kupirira. Zachidziwikire, mutha kulumpha osati chingwe chokha.
Pali maphunziro olumpha ngati awa:
- mkulu bounces
- kudumpha kuchokera phazi kumapazi;
- kulumpha zopinga;
- kudumpha ndi miyendo iwiri;
- kugawanika, etc.
Malangizo kwa oyamba kumene
Palibe kukula kwake komwe kumagwirizana ndi upangiri wonse. Kuchita bwino kwa maphunziro kumadalira pazinthu zambiri:
- kapangidwe ka thupi;
- zinachitikira, etc.
Ndizosatheka kuwonjezera kupirira popanda njira yoyenera. Awa ndiwo maziko. Mutha kuweruza njira yomwe ikupezeka ndimafunso otsatirawa:
- Kodi mudamvapo kupweteka kwamalumikizidwe (nthawi zambiri m'maondo kapena akakolo), makamaka mukamathamanga pamalo olimba?
- Kodi mudamvapo kupweteka kwakumbuyo?
- Kodi mwakumana ndi ululu wamapewa
- Kodi mumamva kupweteka m'mimba mwanu kumanzere / kumanja?
- Kodi kupuma kwanu kumakhala kovuta mukamachita masewera olimbitsa thupi?
Ngati yankho lanu kufunso lililonse pamwambapa ndi inde, muyenera kuwongolera momwe mukugwirira ntchito ndikuchitapo kanthu.
Malangizo owonjezera:
- Tenthetsani kumayambiriro kwa kulimbitsa thupi kwanu. Idzakutenthetsani minofu yanu ndikukonzekeretsa thupi lanu kuchita masewera olimbitsa thupi.
- Onetsetsani kuti mumamwa madzi ambiri mukamachita masewera olimbitsa thupi.
- Dziphimbeni kutengera nyengo.
- Gwiritsani nsapato zapadera;
Ochita masewerawa amafunika kukulitsa chipiriro kuti apeze zotsatira zabwino. Izi zitha kuchitika m'njira zosiyanasiyana. Koma, musaiwale zamalamulo. Chinthu chachikulu ndikuwunika kugunda kwa mtima wanu. Muyeneranso kuwunika momwe akumvera. Mwanjira imeneyi simudzapitirira. Potsatira njira zoyendetsera bwino komanso malamulo achitetezo, mukulitsa kupirira kwanu.
