Kupitilira muyeso ndikusowa kwa thupi kwakuthupi ndi kwamaganizidwe kuti mupezenso bwino mutaphunzitsidwa bwino. Kunyalanyaza chikhalidwe cha thupi kumabweretsa zovuta m'makonzedwe ake ambiri, kumawonjezera chiwopsezo chazovuta zathanzi ndipo kumatha kukhala chifukwa chotsutsana ndi masewera mtsogolo.
Kupitilira muyeso kumachitika
Kuchita masewera olimbitsa thupi ndi mtundu wa kupsinjika kwa thupi. Mwachizolowezi, zimakhala ndi mphamvu pamagulu amthupi, zimathandizira magwiridwe antchito amtima, amanjenje, komanso kupuma, zimalimbitsa mafupa ndi minofu ya minofu, komanso zimathandizira kuyimitsa kagayidwe kake.
Pambuyo poyeserera, thupi limafunikira nthawi kuti lipezenso bwino. Pakadali pano, kuchotsedwa kwa ma microtraumas mu minofu, kubwerera kwamanjenje kuntchito yabwinobwino ndi kubwezeretsanso kwa ma microelements omwe akukhudzidwa ndi njira zingapo zomwe zimawonetsetsa kuti thupi lonse likugwira ntchito.
Kusalinganika pakati pa maphunziro ndi nthawi yobwezeretsa kumabweretsa kudera lamapiri - kusowa kwamphamvu pakukula kwa zokolola. Pofuna kutseka mpatawu, othamanga ambiri amachulukitsa katundu, motero amapanikizika. Zotsatira zake, microtrauma minofu ya mnofu imaposa mphamvu yakubwezeretsanso thupi.
Zoyambitsa zachiwiri zitha kukhala:
- Kuperewera kwama calories ofunikira. Kuperewera kwa micronutrient kumabweretsa kuwonongeka kwa catobolic reaction. Ndikusowa kwa amino acid, kumanga kwa maselo atsopano kumasokonekera.
- Kupsinjika ndi matenda kumawonjezera kuchuluka kwa cortisol, ntchito yake ndikupatsa munthu mphamvu zowonjezera, ndipo amapangidwa chifukwa cha kuwonongeka kwa minofu.
- Kuphunzira mwamphamvu kumabweretsa kusokonezeka kwa dongosolo lamanjenje.
Zizindikiro zakupitilira
Belu loyamba la alamu ndikusowa kwa kupita patsogolo kochita masewera olimbitsa thupi kapena kuchepa kwa magwiridwe antchito.
Zizindikiro zina zimawonedwa pang'onopang'ono, ndi izi:
- kutha msanga;
- kusokonezeka kwa tulo;
- kukhumudwa;
- kusowa chidwi;
- kupsa mtima.
Wothamanga akamapitiliza kuchita masewera olimbitsa thupi mdziko lino, kuwadutsa mopitilira gawo lina, zomwe zimadziwika kwambiri, ndi izi:
- tachycardia;
- kupweteka kosalekeza m'mfundo ndi minofu;
- kusowa chilakolako;
- kufooka kwa chitetezo cha mthupi (chosonyezedwa ndi zizindikiro za chimfine);
- kutayika kwa minofu;
- mutu;
- kuonda.
Zizindikiro za kuponderezedwa ndizofala m'matenda ambiri ndipo zimawoneka pang'onopang'ono. Palinso milandu yambiri pomwe othamanga, kupatula kuchepa kwa magwiridwe antchito, alibe zizindikilo konse. Kuti musalakwitse pakuzindikira, ndikofunikira kukaonana ndi adotolo ndi akatswiri odziwa ntchito zamasewera.
Kodi kuthamanga kwambiri kungatheke?
Kuthamanga koyenda bwino kwa thupi kumawerengedwa kuti ndikosapumira mwachangu, kupweteka kwa minofu ndi mafupa - izi zikutanthauza kuti ndi ulusi wokhayo wa okosijeni (OMF) womwe umagwira nawo ntchitoyi, ndikuchita masewera olimbitsa thupi samatopa.
Pakukula kwa liwiro, ma glycolytic muscle fibers (GMF) amalumikizidwa kuti agwire ntchito, yomwe imatha kugwira ntchito moyenera kwakanthawi. Mwachitsanzo, kwa okonda masewera osapitilira mphindi imodzi. Kuphatikiza apo, kupanga kwa lactic acid kumayamba, kutsagana ndi kuwoneka kwa ululu, kupuma kowonjezeka komanso kuchepa mphamvu.
Ngati munganyalanyaze boma ili ndikuthamanga osachedwetsa, kufa kwa myofibrils m'maselo a ulusi waminyewa kumayamba, kupangitsa kuwonongeka kwa minofu yonse.
Kuti musavulaze thanzi, muyenera pang'onopang'ono kuyambitsa minofu ya glycolytic mukamasewera. Maphunziro osalamulirika, osapatsa thupi nthawi yoti abwezeretse mitsempha yowonongeka, kuimitsa ntchito yamitsempha yamitsempha yamitsempha, kumabweretsa kutopa kwathunthu, motero, kuwonongera.
Kupitilira muyeso wakunyamula
Kuphunzitsa kunenepa kumadziwika ndi magawo ena, ndi awa:
- masewera olimbitsa thupi;
- ndondomeko ya makalasi;
- kuchuluka kwa ma seti ndi reps;
- mphamvu (% yobwerezabwereza kwambiri);
- kupumula pakati pa makalasi.
Nthawi yophunzitsayi imaphatikizapo kuphatikiza kosiyanasiyana kwa magawo awa. Katundu wosiyanasiyana mu pulogalamu yamaphunziro amatchedwa "periodization."
Kupatula nthawi kumatsimikizira kuti thupi limalandira kupsinjika kokwanira kuti lichoke pakuchita masewera olimbitsa thupi ndikuchira musanachite masewera olimbitsa thupi ena Dongosolo lophunzitsira molakwika, mwachitsanzo, kuchuluka mopitilira muyeso, kumabweretsa kuwonongeka kwa zotsatira, ndipo patadutsa nthawi yina, kuwonongera.
Kupitiliza chithandizo
Kuchotsa chinthu chosasangalatsa kumaphatikizapo kupumula bwino ndi zakudya zopatsa thanzi, chifukwa muyenera:
- Imani pamasewera;
- kupereka chakudya ndi zambiri zomanga thupi, mavitamini ndi mchere;
- kugona kwa maola 8;
- kukaona chipinda kutikita;
- kusamba otentha ndi mchere kapena kupita ku bafa;
- Chitani zolimbitsa thupi zolimbitsa.
Woopsa milandu, pamene overraining limodzi ndi kupweteka kwa mtima kapena malungo, muyenera kukaonana ndi dokotala.
Pambuyo poti muchiritse, ndikofunikira kuyambiranso maphunziro pang'onopang'ono, ndikuchepetsa zovuta zomwe zidalipo ndikuzikulitsa pang'onopang'ono pakatha milungu iwiri.
Momwe mungapewere kupitirira malire
Pofuna kupewa kupitirira thupi, muyenera kuwunika mokwanira momwe lingathere. Izi sizovuta, makamaka kwa othamanga oyamba. Chifukwa chake, ndikofunikira kukaonana ndi mphunzitsi waluso yemwe angapangire pulogalamu yabwino kwambiri yachithupi chokhacho kutengera momwe thupi lake lilili.
Malamulo ambiri opewera kuponderezedwa:
- Kumayambiriro kwa masewera, muyenera kupatula kulimbitsa thupi tsiku lililonse, katatu pamlungu ndikokwanira. Thupi likazolowera kupsinjika, mutha kukulitsa maphunziro kapena kulimbitsa gawo lililonse.
- Simuyenera kuchita zoposa maola 1.5, ndi akatswiri othamanga okha omwe angakwanitse kuchita izi.
- Pazikhala zofunda ndi zozizira panthawi yamaphunziro. Kuphatikiza cardio koyambirira ndikutambasula kumapeto kwa masewerawa.
- Kusintha kwakanthawi kwa pulogalamu yamaphunziro ndikofunikira kuti tipewe kuchepa.
- Zakudya zopatsa thanzi ziyenera kukhala ndi mapuloteni komanso zimam'patsa mphamvu, komanso zopatsa mphamvu zokwanira zolimbitsa thupi zolimbitsa thupi.
- Munthu wokhala ndi moyo wokangalika ayenera kuthandizira thupi mothandizidwa ndi ma multivitamin complexes, kuphatikiza zinthu zazing'ono ndi zazikulu.
- Ndi katundu wolemetsa, zowonjezera zowonjezera zakudya ndi amino acid ndi mapuloteni, opangidwira makamaka othamanga, amathandizanso bwino.
- Muyenera kumwa madzi ochuluka kwambiri.
- Kugona kuyenera kukhala osachepera maola 8, komanso pansi pa katundu 10.
Kuchita moyenera pamasewera kumabweretsa zotsatira. Ndikofunikira kukumbukira kuti mpikisano wokhazikika, wopingasa m'mbali mwa kuthekera kwa thupi, tsiku lina udzasokoneza machitidwe wamba ndipo ungayambitse mavuto azaumoyo, osati mwakuthupi kokha, komanso pamaganizidwe.
