Dziwani Olimpiki Wanu Wamkati

Zamkati

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Kodi mungafune kupeza zinsinsi zopezera chilimbikitso cholimba kotero kuti mudzakhalabe olimba, zivute zitani?

Eya, ndi ochepa okha omwe amadziwa zinsinsi zotere kuposa othamanga a Olimpiki komanso akatswiri azamisala omwe amagwira nawo ntchito. Kupatula apo, Olympians amakhala ndi masewera omwe amasankha ndipo amakhala ndi chidziwitso champhamvu komanso kuyendetsa bwino komwe kumafunikira kuti awone china chake mpaka, ngati zonse zikuyenda momwe amayembekezera, zolinga zawo zimakhala golide.

Kodi amafika bwanji kumeneko? Adzuka bwanji m'mawa? Amadzikakamiza kupita kumalo ochitira masewera olimbitsa thupi, kuthamanga, rink kapena malo otsetsereka tsiku lililonse; ndikumamatira ku chakudya chopatsa thanzi, chopatsa mphamvu thupi - zonse kuwonetsetsa kuti apitiliza kukwaniritsa? Ndizokhudza zambiri kuposa kufunitsitsa kuti mupambane mendulo.

Pano, polemekeza Masewera a Zima a 2002 ku Salt Lake City, gulu la akatswiri limapereka njira zake zabwino zokhalira olimbikitsidwa - zomwe mungagwiritse ntchito mbali iliyonse yathanzi lanu, kuti muthe kuchita bwino pazofuna zanu .

1. Khazikitsani zolinga zenizeni.

Ngati wina akudziwa za kukwaniritsa zolinga, ndi Tricia Byrnes, mendulo yagolide ya 2000 Winter Goodwill Games yemwe akufuna kukayenda pa snowboard pama Olimpiki a 2002. Koma njira yoyamba yokwaniritsira zokhumba zake inali kusankha zomwe anali.

"Kukhala ndi chinachake choti mugwirepo kumakupatsani chifukwa chopitira kumalo ochitira masewera olimbitsa thupi kapena kuchita chilichonse chomwe chingakufikitseni komwe mukupita," akutero Byrnes, akuwonjezera kuti ndikofunikira kuti mupeze chinthu chowoneka. "Pali kusiyana kwakukulu pakati pa 'Ndikufuna kuwoneka ngati mtsikana ameneyo,' komanso 'Ndipita kumalo ochitira masewera olimbitsa thupi kuti ndikhale wodziwika bwino kwambiri mwa ine ndekha,' 'akufotokoza.

Chifukwa chake, kwa Byrnes, cholinga chenicheni chinali choti akhale snowboarder wabwino kwambiri momwe angathere. Pomwe amazindikira cholinga chimenecho, chokulirapo - kupambana mendulo ya Olimpiki - chidakhala chowonadi.

Zolimbitsa thupi: Lembani zolinga zanu zenizeni, zenizeni kapena zolinga zanu. (Mwachitsanzo "kuchita nawo mpikisano wa 10k" kapena "kukwera Njira ya Appalachian.")

2. Pangani kukhala kwanu.

Byrnes adafuna kuti akhale snowboarder wamkulu chifukwa ndichinthu chomwe amadziwa kuti amadzipangira, chomwe amakhulupirira kuti atha kuchita. Nthawi iliyonse Byrnes akafika pafupi ndi cholinga chake, anali iye amene amamva chisangalalo cha kupambana, ndipo izi zimamulimbikitsa kuti apitilize.

Katswiri wa zamaganizo JoAnn Dahlkoetter, Ph.D., wolemba Your Performing Edge (Pulgas Ridge Press, 2001). "Muyenera kufuna kudzichitira nokha - osati makolo anu, mphunzitsi wanu kapena mendulo - chifukwa ndizomwe mukufuna kuchita." Kupanda kutero, chidwi chotsata njirayo chitha kukhala chovuta kwambiri.

Zolimbitsa thupi: Lembani zifukwa zomwe zolinga zanu zikukhudzidwira, ndipo yang'anirani momwe chilichonse chingakuthandizireni inuyo panokha. (Mwachitsanzo: "Ndikhala ndi mphamvu zambiri, kulimba mtima komanso kudzidalira kuti ndichite zinthu zomwe ndimakonda." Kapena, "Ndikhala ndi chidziwitso chokwaniritsa chomwe chingandipangitse kuti ndizimva chilichonse.")

3. Dinani kukhudzika kwanu.

Olympians ali ndi chidwi kwambiri pamasewera awo ndipo amakonda chilichonse pazomwe amachita - osati zotsatira zake. George Leonard, wolemba wa Mastery: The Keys to Success and Long-Term Kukwaniritsidwa (Plume, 1992), akuti muyenera kufunafuna kugwa m'chikondi ndi machitidwe. Kuti muchite izi, muyenera kupeza chifukwa chilichonse chozama, cholimbikitsa cha zolinga zanu zolimbitsa thupi - pezani zomwe mumakonda kuchita, ndikuzichita ndi mtima wanu wonse.

Tara Lipinski yemwe wapeza mendulo yagolide pa Olimpiki akufotokoza motere: "Tsiku lililonse ndikakhala pachipale chofewa, ndimachikonda kwambiri monga momwe ndidayambira poyamba. Kusangalala ndi magwiridwe onsewo kumakwaniritsa cholinga chanu kukhala chokhutiritsa mukadzafika kumeneko."

Zolimbitsa thupi: Lembani mbali za zolinga zanu zolimbitsa thupi zomwe mumakonda kwambiri komanso zomwe mungasangalale nazo panthawiyi. (Mwachitsanzo: "Ndili ndi chidwi chokhala ndi mphamvu zopanda malire. Kupitilira gawo la masewera olimbitsa thupi kumandipangitsa kumva kuti sindingagonjetsedwe." Kapena, "Ndine wokonda kupeza ndalama zachifundo pomaliza mpikisano wa 10k. Ndimakonda lingaliro la zomwe ndimachita komanso kunyada ndimamva nthawi iliyonse ndikaphunzitsidwa.)

4. Konzani masitepe ang'onoang'ono okhala ndi zotsatira zoyezeka.

Othamanga a Olimpiki amayesetsa kukwaniritsa zolinga zawo mofulumira komanso mwadala. Byrnes akufotokoza momwe ndondomekoyi imamuthandizira kuti apitirizebe kuchita bwino: "Mphunzitsi wathu amatipangitsa kuti tizilemba mndandanda wa mlungu ndi mlungu, ndikuwonetsa zolimbitsa thupi zathu." Akuti izi zimamuthandiza kukumbukira zomwe akuyenera kuyang'ana - komanso kuti samayesa kuchita zambiri tsiku limodzi kuposa momwe angakwaniritsire.

"Simungapite kusitolo ndikuyesa kugula chakudya chamtengo wapatali chaka chonse, mumatha kudya sabata ndi sabata," akutero. "N'chimodzimodzinso ndi kuchita masewera olimbitsa thupi. Mumadzilimbikitsa kuti mupite potenga sitepe imodzi panthawi." Monga a Dahlkoetter anena kuti: "Mukayika chidwi chanu pachinthu china, chachikulu kapena chaching'ono, ndikachikwaniritsa, mukufuna kumamatira."

Zolimbitsa thupi: Lembani zomwe mungachite kuti mukwaniritse zolinga zomwe mwakhazikitsa # 1. (Mwachitsanzo: "Malizitsani kulimbitsa thupi katatu pamlungu komanso kulimbitsa thupi kawiri sabata iliyonse"

5. Khalani wosewera mpira.

Anthu a Olimpiki nthawi zambiri, samangopita okha, - ndipo anthu omwe amawasangalatsa amakhudza kwambiri kuthekera kwawo kutsatira zomwe akuchita. "Anzanga ndi osewera nawo amandilimbikitsa," akutero a Byrnes. "Ndizosavuta kukhala wokhulupirika ngati suli wekha. Ngakhale masewera ako atakhala kuti ndi mpikisano wokha, gulu lothandizira ndi lomwe limakupangitsani kuti mupitilize. Mumadzikakamiza kwambiri chifukwa simukufuna kulola anthu akuzungulira iwe. "

Zolimbitsa thupi: Lembani mndandanda wa anthu omwe angakuthandizireni kukhala ndi moyo wathanzi, kapena kupeza bwenzi lochita masewera olimbitsa thupi kapena mphunzitsi wanu. Lembani zomwe mukufuna kuti othandizira anu achite. (Mwachitsanzo, "Ndipempha mwamuna wanga kapena woyandikana naye kuti ayende nane masiku atatu pa sabata.")

6. Khalani ndi mtima wopambana.

Mwa kuyang'anitsitsa pamphotho, Olimpiki amapitabe patsogolo. “Tsiku lililonse ndimazengereza kupita kokachita masewera olimbitsa thupi, koma ndikudziwa kuti nditha kutero, zimandipangitsa kumva bwino komanso zimandiyandikiza ku cholinga changa,” akutero Byrnes.

Kuti akhalebe ndi chiyembekezo, katswiri wama psychology pamasewera a John A. Clendenin, Purezidenti wa Athletic Motivation Institute, akuwonetsa kuti muziyang'ana kwambiri pazomwe mumachita bwino. "Osadandaula chifukwa cha zomwe ukusowa," akutero. "M'malo mwake, ganizirani za maluso omwe mugwiritse ntchito ndikudziwonera nokha mukukwaniritsa cholinga chanu." Monga momwe mendulo ya siliva ya Olimpiki a Michelle Kwan anena, "Nditatha kuchita masewera olimbitsa thupi, ndimayang'ana ngati ndachita zonse zomwe ndingathe, mosasamala kanthu kuti ndapambana kapena ndaluza. Ngati ndachita zonse zomwe ndingathe, sindidandaula chilichonse - chifukwa ngati wopambana, kaya ndili pamwamba kapena ayi. "

Zolimbitsa thupi: Lembani zinthu zomwe mungathe kuchita bwino, zomwe zingakuthandizeni kuyandikira cholinga chanu. Kenako, dziwonetseni nokha mukukwaniritsa zolinga zanu.

7. Dzipangeni nokha.

Mpikisano wa Olympian umamupangitsanso kupita patsogolo. "Ochita masewera a Olimpiki ali paulendo kuti akhale bwino," akutero Clendenin. Byrnes akuvomereza ndi mtima wonse kuti: "Ndikufuna kukhala katswiri wothamanga pa chipale chofewa, kuti ndipikisane pamlingo wapamwamba ndikukhalabe bwino. Changu changa chofuna kupita patsogolo, kukankha ndikudzitsutsa ndichomwe chimandilimbikitsa." Ngakhale simukupikisana ndi ena, mutha kukhala otsutsana nanu nthawi zonse - kuyesetsa kumenya mbiri yanu pamene mukupita. Kuyesera kuchita bwino pa china chake kudzakuthandizani kuti mupitirizebe.

Zolimbitsa thupi: Pa gawo lirilonse lomwe mwalemba mu # 4, tsatanetsatane zomwe mudzachite ndi momwe mupitire patsogolo kuchokera pamenepo. (Mwachitsanzo: "Sabata yanga yoyamba yopanga masewera olimbitsa thupi imangokhala ndi mphindi 30 papulatifomu pang'onopang'ono. Mu sabata lachiwiri, ndiyesetsa kuwonjezera kutalika kapena kulimba.")

8. Bwezerani kumbuyo.

Wothamanga wa Olympic akafowoka, amadziikira kumbuyo ndi kupitirizabe. "Zimakhala zovuta kukhalabe olimbikira ngati zinthu sizikuyenda bwino, koma muyenera kufufuta malingaliro olakwikawo ndikubwerera m'mbuyo," akutero a Cammi Granato, mendulo yagolide pagulu la hockey yaku U.S.

Lipinski akuti kuchita izi kungakuthandizeni kuti mukhale olimba mtima. "Mukamayeseza ndikusokoneza, mumangopitilira. Potsirizira pake, zimakhala zosamveka - mumabwereranso osaganizira."

Dahlkoetter akuwonjezera kuti kuthana ndi zopinga kumakhazikitsa chikhalidwe: "Ochita masewera apamwamba amawona zopinga ngati mwayi wophunzira, chifukwa chake amalimbikitsidwa kupitiliza." Lipinski akuvomereza kuti: "Ndikayang'ana kumbuyo ku Olimpiki, sindimangokumbukira nthawi zabwino, komanso nthawi zovuta. Nthawi zovuta izi ndizofunikira chifukwa zimakuthandizani kuthana ndi mavuto atsopano."

Zolimbitsa thupi: Lembani mndandanda wa zopinga zomwe mungakumane nazo mukamakwaniritsa zolinga zanu, kenako lembani momwe mungathetsere chilichonse. (Mwachitsanzo: "Ndikagona kwambiri ndikuphonya masewera olimbitsa thupi m'mawa, ndimapita kumalo ochitira masewera olimbitsa thupi ndikaweruka kuntchito - kapena ndikonzanso masewera anga madzulo."

9. Khalani otetezeka komanso olimba.

Njira imodzi yotsimikizika yoyimitsa wothamanga kuti asafike pamasewera a Olimpiki ndivulala. "Ndiyenera kukhala ndi thupi lolimba komanso losinthasintha panthawiyi," akutero Byrnes. "Ngati sindili bwino, ndili ndi mwayi wodzivulaza ndekha."

Zomwezo zimaperekanso zakudya. Ngati othamanga samatenthetsa matupi awo moyenera, alibe mphamvu komanso mphamvu zochitira bwino. "Mukapatsa thupi lanu zomwe limafunikira, mumakhala bwino ndikukhala bwino," akutero a Granato. Mwa kuphatikiza zakudya zopatsa thanzi ndi pulogalamu yolimbitsa thupi (osati mosayenera), tonse titha kukhala athanzi mokwanira kuti tikwaniritse zolinga zathu.

Zolimbitsa thupi: Lembani mmene mungapewere kuvulala kulikonse ndikukhala athanzi pamene mukukwaniritsa zolinga zanu. (Mwachitsanzo: "Chitani zolimbitsa thupi kawiri kokha pa sabata; idyani zosachepera 1,800 calories patsiku; imwani madzi osachepera magalasi asanu ndi atatu tsiku lililonse.")

10. Pezani R & R.

Nthawi yopuma sikuti imangolimbikitsidwa ndi makochi ambiri a Olimpiki, amafunika. "Gulu lathu lonse limasinkhasinkha katatu pamlungu," akutero Granato. "Zimandikakamiza kuti ndipume, zomwe ndizofunikira kwambiri ngati mukuyesetsa kuti mukhalebe olimbikitsidwa." Kuphatikiza pakuthandizira kupewa kuvulala, monga tafotokozera m'mbuyomu, kupumula kumathandizanso kuti mukhale olimba komanso kupewa kutopa, Clendenin akuti. "Ndikofunika kuti muchepetse malingaliro anu ndi thupi kuti mutha kuchira ndikudzaza."

Zolimbitsa thupi: Lembani mmene mupumule ndi kuchira pokwaniritsa zolinga zanu. (Mwachitsanzo: "Kugona maola asanu ndi atatu usiku uliwonse; werengani mwakachetechete kwa theka la ola patsiku; lembani mphindi 15 patsiku; pumulani tsiku pakati pamagawo amphamvu."

Zomwe zimawalimbikitsa inu kuti mukwaniritse zolinga zanu?

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