Kuphunzitsa Kwamasika: Yesetsani Kuchita Ngati Wothamanga wa Pro

Zamkati

• Limbikitsani Mtima Wanu
• Sunthani Thupi Lanu
• Sinthani
• Dinani Pumira
• Sewerani Mpira!
• Mafuta Monga Wothamanga
• Zambiri pa SHAPE.com
• Onaninso za

Chifukwa choti simungagunde imodzi paki ngati Derek Jeter kapena kuponya mpira wothamanga ngati Joba Chamberlain sizikutanthauza kuti simungatengepo phunziro kuchokera kwa anyamata a baseball ndikuphunzitsidwa ngati katswiri wothamanga. Tidayankhulana ndi katswiri wa baseball wamphamvu komanso wowongolera Dana Cavalea, yemwe posachedwapa adatsegula malo ophunzitsira ku New York otchedwa ML Strength, kuti adziwe momwe anthu "okhazikika" angagwiritsire ntchito njira zomwe zimagwiritsidwa ntchito ndi akatswiri othamanga masiku ano pochita masewera olimbitsa thupi.

"Njira [yomwe ndimagwiritsa ntchito ndi osewera] idakhazikitsidwa pazinthu zisanu ndi ziwiri: kuyesa, kuphunzitsa, kupewa, kuphunzitsa, kupikisana, mafuta, ndikuchira," akutero Cavalea. "Tatenga zinthu zisanu ndi ziwirizi ndikuziyika kwa anthu wamba kuti othamanga amve kuti apambana pakuchita bwino, kuzindikira thupi, komanso kupewa kuvulala."

Nayi malingaliro a aphunzitsi "chinyengo" kuti mupindule kwambiri ndi masewera olimbitsa thupi, kumunda ndi kumapeto:

Limbikitsani Mtima Wanu

Kukulitsa cardio ndi sayansi. "Phunzitsani mukugwiritsa ntchito makina ojambulira kugunda kwa mtima ndikugwira ntchito yosachepera 70 peresenti ya kugunda kwamtima," akutero Cavalea.

Kuti muwerenge kugunda kwamtima kwanu, gwiritsani ntchito chowerengera ichi pa intaneti. Cavalea amalimbikitsanso kupalasa njinga pakanthawi kochepa komwe kumakutengerani mpaka 85 peresenti ya kuchuluka kwa mtima wanu.

Sunthani Thupi Lanu

Sikuti mumasuntha kangati, ndi Bwanji mumasuntha. "Phatikizani kudumpha, ma hop, kulumpha, ndi mayendedwe ena munthawi yanu yamaphunziro," akutero Cavalea.

Sinthani

Pankhani yophunzitsa magulu akulu kwambiri amtundu, kusiyanasiyana ndikofunikira. "Izi zikuyenera kuphatikizapo [kupanga] mitundu ingapo yama squat, ofooka, ndi mapapo olimbikitsira," akutero Cavalea.

Dinani Pumira

M'malo mongobwereza mobwerezabwereza pang'onopang'ono, wophunzitsayo akuwonetsa kuti muphatikize 'static hold' m'zochita zanu. "Mwachitsanzo, gwirani pushup kapena squat pansi pamasekondi atatu kapena asanu," akutero.

Sewerani Mpira!

Mipira siyamasewera okhaokha. "Gwiritsani ntchito zida monga mipira ya mpira, basketballs, ndi mipira yochitira ndi maphunziro anu kuti mutha kukhalabe ndikuyenda bwino, kugwirizana, kuchita, komanso kuchita bwino," akutero Cavalea.

Mafuta Monga Wothamanga

Idyani monga wothamanga. "Idyani masamba ambiri kuti mukhale ndi alkalinity m'thupi lanu komanso mphamvu zama cell ndikumwa osachepera theka la kulemera kwa thupi lanu m'madzi patsiku," akutero Cavalea. Mzimayi yemwe amalemera mapaundi 140 ayenera kukhala ndi cholinga chomwa 70oz ya H2O patsiku.

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