Funsani Wophunzitsa Anthu Ambiri: Malangizo Abwino Ophunzitsira Mpikisano

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Q: Ndikuchita maphunziro a half marathon. Kodi ndiyenera kuchita chiyani kuwonjezera pa kuthamanga kwanga kuti ndikhale wonenepa komanso wathanzi komanso kupewa kuvulala?

Yankho: Pofuna kupewa kuvulala komanso kusintha magwiridwe antchito patsiku la mpikisano, pali zinthu zinayi zoyambirira zomwe muyenera kuchita molumikizana ndi kuthamanga kwanu:

1. Nthawi zonse thupi limaphunzitsidwa mphamvu. Pezani nthawi yanu yophunzitsira magawo awiri kapena atatu azolimbitsa thupi sabata iliyonse. Kwa m'munsi mwa thupi, phatikizani mayendedwe amodzi (mwendo umodzi) pakulimbitsa thupi kulikonse - kugawanika squats, mapapu obwerera kumbuyo, kapena mapapu a lateral slide board onse ndi zitsanzo zabwino kwambiri. Izi zidzatsimikizira kuti mukuyesetsa kukhazikitsa mphamvu zofanana ndi kukhazikika mbali zonse ziwiri. Maphunziro amodzi (kuphunzitsa mbali imodzi ya thupi lanu nthawi imodzi) ndi njira yodziwira kusamvana kwamphamvu kapena kukhazikika ndipo pamapeto pake kumathandizira kuchepetsa zoperewera zilizonse zomwe zili mbali imodzi.

2. Musaiwale glutes wanu. Yesetsani kuphatikizira masewera olimbitsa thupi osachepera amodzi omwe amalimbitsa thupi lanu muzolimbitsa thupi zilizonse (zowonongeka zaku Romania kapena milatho ya m'chiuno). Mapeto olimba kumbuyo amathandizira kuthana ndi zingwe zanu mukamayendetsa kuti asamagwire ntchito yonseyi. Ubwenzi wolumikizanawu umathandizira kukonza magwiridwe antchito ndikuchepetsa mwayi wopanga zovuta zilizonse.

3. Kore bata maphunziro. Ntchito zokhazikika ngati matabwa, matabwa ammbali, ndi / kapena ma Swiss Ball otulutsidwa ndichinthu chofunikira kwambiri pamaphunziro ampikisano wothamanga. Pachimake cholimba ndi chofunikira kwambiri, koma makamaka pakuthamanga kwamtunda, kumapereka maziko okhazikika a mikono ndi miyendo yanu kuti mupange mphamvu, komanso kukuthandizani kuti mukhale ndi kaimidwe kabwino mukamathamanga.

4. Njira zobwezeretsa ndi kukonzanso. Ndi kuchuluka kwa mileage yomwe mumakhala mukuyenda sabata iliyonse, pali kuthekera kokulira kwa kuvulala kwaminyewa yofewa, makamaka m'munsi mwa thupi. Minofu yofewa imatanthawuza mamangidwe amthupi omwe amalumikizana, envelopu, kuthandizira, ndi / kapena kusunthira nyumba mozungulira monga minofu, minyewa, ndi mitsempha. Ndibwino kuti mukhale otetezeka popewa kuvulala uku pochita zinthu monga kugubuduza thovu, kuyenda, komanso kutambasula (pambuyo pa maphunziro). Ngakhale itha kukhala yodula, kutikita minofu ndi chida china chachikulu ngati mungakwanitse.

Zabwino zonse ndi mtundu wanu!

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