Kodi Kusokonezeka kwa Minofu Ndi Kwenikweni kapena Hype?

Zamkati

• Chiphunzitso chakusokonekera kwa minofu
• Chifukwa chake, ndi zenizeni kapena zonama?
• Kodi njira zina zanji zongonthirira m'dera lamapiri athanzi?
• Yesani kuchuluka kwambiri
• Chidziwitso chokhudza kuchepa thupi
• Kodi muyenera kuwona liti mphunzitsi wanu?
• Mfundo yofunika

Ngati mungasokonezeke ndi mafashoni azolimbitsa thupi, musadandaule, simuli nokha. Mwachiwonekere, minofu yanu imasokonezeka, inunso. Kusokonezeka kwa minofu, komwe kumaganiziridwa mukamasintha zinthu pafupipafupi pantchito yanu kuti mupewe chigwa, si mawu asayansi.

Simudzazipeza m'mabuku ofufuza za sayansi kapena mabuku. Mudzavutikanso kuti mupeze mphunzitsi wotsimikizika kapena katswiri wazolimbitsa thupi amene amakhulupirira ndi mtima wonse.

Izi ndichifukwa choti chiphunzitso cha kusokonezeka kwa minofu ndichabodza chabe chomwe chimapezeka pakutsatsa mapulogalamu odziwika bwino monga P90X.

Chiphunzitso chakusokonekera kwa minofu

Koyamba, lingaliro la kusokonezeka kwa minofu limamveka lokhutiritsa. Kuti mupite patsogolo kukwaniritsa zolinga zanu zolimbitsa thupi, muyenera kuti thupi lanu lingoganiza. Zomwe zikutanthauza, kusintha kulimbitsa thupi kwanu pafupipafupi kuti musagwere chigwa.

Ndiye, kangati kangati kawirikawiri? Mapulogalamu ena omwe amadalira kusokonezeka kwa minofu amati amasintha machitidwe anu sabata kapena tsiku lililonse, ndipo ena amalimbikitsa kuti musinthe zinthu tsiku lililonse. Mwa kusintha zinthu, thupi lanu silingakhale lomwelo ndipo liyenera kusintha kusintha kwa kulimbitsa thupi.

Koma apa pali chinthuchi: "Matupi athu sasintha mwachangu," atero a Stan Dutton, NASM, ndi Head Coach papulatifomu yaumwini Ladder. Zachidziwikire, kusintha ntchito yanu kungakhale kothandiza, koma pakadutsa nthawi.

Ichi ndichifukwa chake akuti kulimbitsa thupi kumayenera kukhalabe kofanana kwa milungu inayi mpaka isanu ndi umodzi.

Chifukwa chake, ndi zenizeni kapena zonama?

Poyerekeza ndi ziphunzitso zina zolimbitsa thupi zomwe zakhazikitsidwa mu sayansi, ndizabwino kunena kuti kusokonezeka kwa minofu ndimatenda. Kusokonezeka kwa minofu kumene kumaphonya kwathunthu, atero a Dutton, ndikuti tikulimbitsa thupi lathu kuti matupi athu azitha kusintha ndikulimba. Chifukwa chake, tikufuna kukhala ogwirizana ndi zomwe timachita polimbitsa thupi kuti matupi athu azigwira ntchito molimbika kuti azolowere.

Kodi njira zina zanji zongonthirira m'dera lamapiri athanzi?

Ngati muwona kuti kupita patsogolo kwanu kulibe ndipo chilimbikitso chanu chachoka mnyumbayi, mungafune kulingalira kuti mwafika paphiri. Nkhani yabwino ndiyakuti pali njira zingapo zodutsira m'dera lamapiri athanzi.

Dutton anati: "Kuti tidutse m'dera lamapiri, tiyenera kudziwa kaye ngati ndi phiri kapena ayi. Mwachitsanzo, ngati kulemera kwanu sikunasunthike, kapena simunakhalepo wamphamvu kwa masabata angapo, ndi nthawi yosintha zinthu pang'ono.

Yesani kuchuluka kwambiri

Chiphunzitso chimodzi chomwe mungapangire kulimbitsa thupi kwanu ndikuwonjezera pang'onopang'ono.

Lingaliro lakukula kwambiri ndikuti mumatsutsa minofu yanu posintha kupsinjika komwe mumakhala nawo. Kupsinjika kumeneku kumabwera ngati kukula, kapena kuchuluka kwa ma seti ndi kubwereza komwe mumachita, ndi nthawi yayitali, kapena kuchuluka kwa nthawi yomwe mumachita ntchitoyi. Njira zogwiritsa ntchito mopitilira muyeso kuti muswe chigwa zikuphatikizapo:

• kukulitsa kulemera komwe mumaphunzitsa nawo m'masiku anu ophunzitsira mphamvu
• kukulitsa nthawi yolimbitsa thupi kwanu
• kusintha zochita zanu zatsopano, monga kutenga kalasi yoyendetsa njinga m'nyumba mmalo mongothamangira chopondera
• kusintha ma seti omwe mumachita
• kusintha kuchuluka kwa kubwereza komwe mumachita powonjezera kukana

Mwa kusintha kuchuluka kwa zomwe mumachita ndikusintha kukana, mutha kuwonjezera mphamvu zazikulu. Mwachitsanzo, kuchita ma reps otsika ndikulemera kwambiri tsiku limodzi komanso kulemera kopepuka tsiku lotsatira.

Chidziwitso chokhudza kuchepa thupi

Ngati ndi phiri lokuchepera thupi lomwe mukukumana nalo, Dutton akuti masiku angapo kutsatira chakudya chanu akhoza kukupatsani chidziwitso cha kuchuluka kwa chakudya chomwe mukudya komanso chomwe mungakhale mukusowa. Akuti anthu ambiri amafunikira mapuloteni ambiri pazakudya zawo.

Kodi muyenera kuwona liti mphunzitsi wanu?

Kulimbitsa thupi kapena ayi, aliyense atha kupindula ndi malingaliro atsopano. Palibe nthawi yolakwika yolembera munthu wophunzitsa. Anthu ena amakonda kukhala ndi mphunzitsi kuti awayambitse, pomwe ena amabwera nawo akafuna kulimbikitsidwa komanso njira yatsopano yogwirira ntchito.

Izi zati, kulemba ntchito wophunzitsa munthu kumatha kukhala kopindulitsa ngati:

• ndiwe watsopano kuti uchite masewera olimbitsa thupi ndipo ukusowa thandizo pakupanga ndi kukhazikitsa pulogalamu
• mukufuna thandizo ndi mawonekedwe oyenera pazochita zolimbitsa thupi
• mumafunikira kulimbikitsidwa ndikulimbikitsidwa komwe wophunzitsira angakupatseni pochita masewera olimbitsa thupi
• mukutopa ndikuchita zolimbitsa thupi zomwezo ndipo mukusowa wophunzitsa kuti apange zolimbitsa thupi zingapo kutengera zofuna zanu, zolinga zanu, komanso momwe muliri olimba pakali pano
• mukuyang'ana zovuta
• muli ndi vuto linalake kapena thanzi lomwe limafunikira zosinthidwa kuti muthe kuchita nawo masewera olimbitsa thupi mosamala

Mutha kupeza ophunzitsa omwe ali ndi mbiri yanu pamalo ochitira masewera olimbitsa thupi omwe amakhala kwanuko kapena malo olimbitsira thupi. Kuphatikiza apo, pali masamba angapo ophunzitsira pa intaneti ndi mapulogalamu omwe mungagwiritse ntchito kuti mupeze mphunzitsi weniweni. Onetsetsani kuti mufunse za mbiri yawo.

Pang'ono ndi pang'ono, wophunzitsa payekha woyenerera adzakhala ndi chiphaso kuchokera ku bungwe lotchuka monga ACSM, NSCA, NASM, kapena ACE. Kuphatikiza apo, ophunzitsa ambiri amakhala ndi madigiri m'malo monga masewera olimbitsa thupi asayansi, kinesiology, kapena chithandizo chamankhwala asanakwane.

Mfundo yofunika

Hype kuseri kwa kusokonezeka kwa minofu kumatha kupitilirabe kufalikira m'mizere ina yolimbitsa thupi, koma lingaliro limodzi lomwe lingayime nthawi yayitali likugwirizana ndi momwe mumaphunzitsira.

Potsatira mfundo zakukula mopitilira muyeso - kukulitsa kuchuluka kwa omwe akubwezeretsani kapena kukuwonjezerani nthawi yochita masewera olimbitsa thupi - mupitiliza kuwona kupita patsogolo ndikukwaniritsa zolinga zanu zolimbitsa thupi.