Zochita zothamanga ndi gawo limodzi la CrossFit. Amakhala ndi dongosolo lamtima, amawonjezera mphamvu zamapapu ndipo nthawi yomweyo amalimbikitsa kupirira. Koma sikuti wothamanga aliyense ndiwofunikira kuthamanga. Ambiri ali ndi ululu wopweteka wa mwendo womwe sitingathe kuima pamene akuthamanga. Chifukwa chiyani mawondo amapweteka mukamathamanga komanso mutatha kuthamanga komanso choti muchite nawo? Mudzalandira yankho mwatsatanetsatane la funso ili munkhani yathu.
Zimayambitsa kupweteka
Choyambirira, ndikofunikira kudziwa kuti kuwawa kwamabondo kumasiyana m'malingaliro awo komanso pakatikati pa kutupa. Pali:
- kupweteka kwa bondo;
- kupweteka komwe kumachitika chifukwa cha kupindika kapena kuwonongeka kwa mitsempha;
- matenda okhudzana ndi kuwonongeka kwa tendon;
- matenda amachitidwe.
Ndipo iyi si mndandanda wathunthu wazifukwa zomwe mawondo amapwetekera mukamathamanga.
Choyamba, ganizirani zomwe zimachitika ndi mawondo anu mukamathamanga. Pozindikira njirazi, ndikosavuta kumvetsetsa chomwe chimayambitsa matendawa. Pothamanga, mawondo amawonekera kupsinjika kwakukulu. Amakhala ndi vuto lopanikizika kwambiri. Gawo lirilonse lomwe mumatenga mukamathamanga ndi "chododometsa" chomwe chimafalikira kuchokera pachilonda cha bondo kupita ku bondo ndikupitilira msana.
Chidziwitso: makamaka chifukwa cha izi, anthu onenepa kwambiri amakhumudwitsidwa chifukwa chothamangira kuti achepetse kunenepa. M'malo mwake, ndibwino kuti muzichita zolimbitsa thupi momwe thupi lonse silidzakhudzira miyendo.
Ngati kulemera kwanu kuli kochepa, ndiye kuti kuchuluka konseku sikungayambitse zovuta zazikulu. Chifukwa chake, othamanga achichepere samakumana ndi vuto la maondo.
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Koma ndichifukwa chiyani bondo, chifukwa cholumikizira akakolo chimalandira katundu wamkulu kwambiri? Zonse ndi za cholumikizira mafupa. Pomwe cholumikizira chakumapazi chimalandila yunifolomu yolumikizana palimodzi ponseponse, cholumikizira mafupa m'dera la bondo chimapangitsa kupanikizika kwachilendo. Kwenikweni, chilichonse chomwe mungachite ndikuyesera kuthyola bondo lanu. Zachidziwikire, izi sizingakwanire kuvulaza koopsa, koma kuwonetseredwa kwakanthawi kwakanthawi kokhazikika kumatha kubweretsa zovuta.
Kuphatikiza apo, kupweteka kwa bondo kumatha chifukwa chovulala. Mwachitsanzo, kugwa. Musaiwale kuti kupweteka kwa bondo komweko sikungayambitsidwe chifukwa chothamanga palokha, koma, mwachitsanzo, ndikuchulukitsa kwakukulu komwe othamanga amakumana nako panthawi yolemetsa, ndi zina zambiri.
Zitha kuuka liti?
Kodi mawondo amapweteka liti chifukwa chothamanga? Choyamba - panthawi yochita masewera olimbitsa thupi. Kachiwiri, kupweteka uku kumatha kuchitika ngati pangakhale mpando wolemera, kapena ngakhale cholemera chakufa, mu WOD yanu yophunzitsira musanathamange.
Nthawi zina mawondo amapweteka osathamanga, koma pambuyo pake. Chifukwa chiyani izi zikuchitika? Chilichonse ndichosavuta. Thupi lathu limapanikizika pophunzitsidwa. Kupsinjika kulikonse kumalowetsa timadzi ta gulu la adrenaline m'magazi athu. Ndipo adrenaline sikuti imangokhala yolimbikitsa, komanso yothandiza kupweteka.
Kuphatikiza apo, mutatha kuthamanga, thupi limayamba kuchira, lomwe lingayambitse ma syndromes opweteka. Kumbukirani kuti ngakhale mutasiya kuthamanga, miyendo yanu imapitilizabe gawo la mkango mukamayendetsa kapena kuyenda. Ndiye kuti, palibe yankho lotsimikizika ku funso loti bwanji maondo amapweteka atatha kuthamanga. Koma kotheka, ndikuchulukitsitsa kapena kuvulala.
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Momwe mungaletse kupweteka
Mukazindikira chifukwa chomwe mawondo anu amapwetekera mukuthamanga, mutha kuyimitsa matendawa nthawi. Koma bwanji ngati ululuwo wachitika kale? Choyamba, chotsani gwero lalikulu la zowawa - zolimbitsa thupi zokha. Kenako gwiritsani ntchito nsapato zolondola ndi kulimbitsa bondo. Kulimbitsa bondo kuphatikiza ndi kupewetsa ululu kumakupumulitsani kupweteka kwamondo kwakanthawi kochepa. Komabe, kumbukirani kuti chipangizocho chimachepetsa kwambiri mayendedwe osiyanasiyana: simungathe kufikira liwiro lalitali mukamathamanga.
Chofunika: ngati mukumva kuwawa mukamathamanga, timalepheretsa kugwiritsa ntchito mankhwala ochepetsa ululu. Chosiyana ndi zomwe zimachitika pamene kupweteka kwa bondo kunakugwirani nthawi ya mpikisano.
Zoyenera kuchita ndi matenda opweteka kwambiri?
Zindikirani: Chigawo ichi ndichongodziwitsira chabe. Ngati mukuvutika ndi ululu wosatha mukamathamanga, tikukulimbikitsani kuti muwonane ndi dokotala kuti mukayesedwe kwathunthu kuti mudziwe chomwe chimayambitsa matendawa.
Ngati mukumva kupweteka kosalekeza m'mafupa mutatha kuthamanga, tikulimbikitsidwa kuti muyambe kudziwa mtundu wowonongeka. Ngati izi zikuchitika chifukwa chakugwa, lekani kuthamanga kwakanthawi. Ngati zimachitika chifukwa chodzaza ntchito, kugwiritsa ntchito kulimba kwa bondo kumatha kuthandizira.
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Nthawi zambiri, kulimbitsa bondo kumathandiza osati kungochotsa zofooka, komanso kubwezeretsa malo owonongeka pakapita nthawi. Kuphatikiza apo, ngati kupweteka kosalekeza kumachitika, ndikofunikira kutenga mchere, makamaka calcium. Ngati mukugwiritsa ntchito mankhwala omwe amaumitsa mitsempha yanu ndi madzimadzi olowa mwanjira ina, ndibwino kuti musiye kuzigwiritsa ntchito.
Mankhwalawa ndi awa:
- okodzetsa;
- zamagetsi;
- mitundu ina ya AAS.
Mulimonsemo, m'pofunika kudziwa chomwe chimayambitsa kupweteka kwa bondo musanapite munjira zopitilira muyeso. Nthawi zina kupweteka kwa mawondo kumawonetsa kuvulala koopsa pamisempha ndi mitsempha. Ili ndi vuto lomwe othamanga ambiri a CrossFit amanyalanyaza nthawi yamapikisano.
Kupewa
Njira yabwino yopewera kupweteka kwa bondo sikuthamanga. Komabe, ngati pulogalamu yanu imakhala yolemetsa nthawi zonse, samalani.
| Njira yodzitetezera | Zimathandiza bwanji? |
| Kulimbitsa bondo | Ndibwino kuti muzivala osati mukamathamanga, komanso mukamachita masewera olimbitsa thupi. Amachepetsa kukangana pamabondo ndikusunga mitsempha ndi minyewa. |
| Nsapato zokutira | Nsapato zokutira zimachepetsa kuthamanga komwe kumakhudzana ndi masewera olimbitsa thupi. M'malo mwake, chokhacho chimatenga chidwi chonse, chomwe chimasunthira pang'ono thupi lonse. Nsapato izi siziteteza maondo okha, komanso msana. |
| Kutenga mavitamini ndi mchere | Nthawi zambiri, popukuta ndi kumwa mankhwala apadera, thupi limasowa mavitamini ndi mchere, makamaka calcium, yomwe imakhudza momwe mafupa amakhalira. Kutenga vitamini ndi mchere kumathetsa vutoli. |
| Kuchepetsa mphamvu ya kuthamanga masewera olimbitsa thupi | kuthamanga kumagwiritsidwa ntchito ngati njira yochepetsera thupi. Nthawi yomweyo, kulimba ndi kutalika kwa masewera olimbitsa thupi kupitilira zovomerezeka. Ngati luso lanu lalikulu sikuti lifikire kuthamanga kwambiri komanso kupirira pakuchita masewera olimbitsa thupi, tikulimbikitsidwa kuti muchepetse kuthamanga kwanu. |
| Kutenga mankhwala apadera | Pali njira zapadera zamankhwala ndi mankhwala omwe amalimbitsa kulumikizana ndi mitsempha. Lankhulani ndi dokotala musanamwe mankhwalawa. |
| Kutha kwakanthawi kochita masewera olimbitsa thupi | Simuyenera kugwiritsa ntchito kuthamanga ngati chida chochepetsera thupi. Nthaŵi zambiri, cardio yokwanira imakhala yosavuta ndi zochitika zina, kaya ndi wophunzitsa elliptical kapena kupalasa njinga. |
| Chepetsani kulemera kwanu | Ngati mukulemera kwambiri, bweretsani zikhalidwezo mwakale - izi zimachepetsa kulemera kwa bondo, mitsempha ndi minyewa. |
Zotsatira
Chifukwa chake, nsapato zokutira ndi ma bandeji oponderezana ndi awa:
- kupewa kupweteka kwa bondo;
- chithandizo cha zomwe zimayambitsa kupweteka;
- njira yodzidzimutsa yothetsera ululu.
Nthawi zonse gwiritsani ntchito ziyangoyango za bondo ndi nsapato zothamanga, chifukwa chake mudzadzitsimikizira nokha pazovuta zomwe zimachitika mukamathamanga.
Ndizosatheka kuyankha mosakaika funso loti bwanji maondo amapweteka chifukwa chothamanga. Ngati ndikumva kupweteka kwakanthawi, ndiye kuti zonse ndi nsapato kapena kuchuluka kwambiri. Ngati mukudwala, mutha kukumana ndi mavuto ena akulu. Kumbukirani: ngati mukungoyamba kudwala kupweteka kwa bondo mukamathamanga, ndikosavuta kuthetsa vutoli, osayamba matendawa mpaka nthawi itatha.
