Malangizo omwe adaperekedwa kwa anthu aku America ambiri kuyambira kalasi yochitira masewera olimbitsa thupi kusukulu ya pulayimale akhala akulimbikitsa kwanthawi yayitali kutenthetsa musanachite masewera olimbitsa thupi komanso kuziziritsa pambuyo. Koma zoona zake, anthu ambiri - kuphatikiza othamanga kwambiri komanso ophunzitsira ena - amasiya zinthu izi, nthawi zambiri pofuna kulimbitsa thupi kapena kulimbitsa thupi, akutero Jim White, wophunzitsa payekha, wokonda zakudya komanso mwini wa Jim White Fitness & Nutrition Studios ku Virginia Beach ndi Norfolk, Virginia. “Anthu amakhala otanganidwa, ndipo amadumpha kutentha ndi kuzizira,” iye akutero.
Koma, akatswiri amavomereza kuti kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndi chinthu chofunikira kwambiri kuti mupindule kwambiri ndi nthawi yanu yochepa yochitira masewera olimbitsa thupi. "Anthu ena amatha kuthawa chifukwa chosawotha, makamaka akadakali aang'ono," akutero Kirsten von Zychlin, katswiri wa masewera olimbitsa thupi komanso wophunzitsa masewera a Jameson Crane Sports Medicine Institute ku Ohio State University Wexner Medical Center ku Columbus. Koma pamene tikukalamba, minofu yathu ndi minofu ina yofewa imayamba kuchepa. Chifukwa chake kutenthetsa kogwira ntchito ndi njira yabwino yokonzekeretsa matupi athu kuti asunthe komanso kuchepetsa chiopsezo chovulala. ”
1. Ikhale yaifupi komanso yopepuka.
"Kutentha kogwira ntchito kuyenera kukhala kwa mphindi 10 mpaka 15 ndikumaliza osapitilira mphindi 10 musanayambe ntchito kapena masewera olimbitsa thupi," akutero von Zychlin. "Yambani ndikuchita pang'onopang'ono ndikupita patsogolo, mayendedwe othamanga komanso ophulika ngati kuli koyenera."
Ananenanso kuti ngati masewera olimbitsa thupi anu ndi masewera, ndiye kuti "kuphatikiza ntchito zamasewera kumayambitsa njira za minyewa komanso kuyambitsa ma neuromuscular. M'mawu ena, zimadzutsa njira zokumbukira minofu zomwe mwapanga pochita masewera olimbitsa thupi. "
Mwachitsanzo, ngati mukuchita masewera olimbitsa thupi osambira, yambani ndi njira zosavuta zobowola kapena kusambira pang'onopang'ono kuti mutenthetse minofu yanu ndikukonzekera seti yaikulu.
Ngati mukuthamanga, yambani ndikuyenda ndipo pang'onopang'ono muwonjezere liwiro kuti mutenthetse miyendo yanu ndikukweza pang'onopang'ono kugunda kwa mtima wanu. Ngati mukusewera basketball ndi anzanu, yendetsani zowongolera pang'ono kuti magazi anu aziyenda masewerawo asanachitike.
2. Chitani zamphamvu - osati static - kutambasula.
Mukapita kumalo ochitira masewera olimbitsa thupi a White, mwina muwona anthu ochepa akuyenda ndi manja awo ngati Frankenstein. Ndichifukwa chakuti akuchita masewera olimbitsa thupi moyenerera otchedwa "Frankenstein," momwe amakankhira miyendo yawo kuti akumane ndi manja awo akuyenda. Amalimbikitsanso kumenya matako, mabwalo amanja ndi zina zomwe zimatambasula minofu mwachangu. Zomwe mukufuna kupewa musanayambe kuchita masewera olimbitsa thupi: static hamstring kapena kutambasula kwina pamene minofu yanu ikuzizira.
Kafukufuku akuwonetsa kuti mayendedwe otere amatha kuchepetsa mphamvu yanu pakulimbitsa thupi komweko, Moran akuti.
Torres amavomereza kuti kutambasula kosunthika - kapena kutambasula mozungulira - musanayambe kulimbitsa thupi ndi njira yopitira, "koma kutambasula kokhazikika kuyenera kupulumutsidwa nthawi zonse mukamaliza masewera olimbitsa thupi. Kutambasula mosasunthika musanachite masewera olimbitsa thupi thupi lanu likazizira kumawonjezera mwayi wovulala, "ndipo "zatsimikiziridwa kuti zimachepetsa mphamvu ndi kutulutsa mphamvu kwa minofuyo."
Kutambasula kokhazikika ndizomwe anthu ambiri amaganiza kuti ndi njira yoyamba yotambasula. Zinthu monga kugwada kuti mukhudze zala zanu ndikugwira malo amenewo kwa masekondi a 30 kapena kukoka mkono wanu pachifuwa momwe mungathere ndikugwira malo amenewo kwa masekondi a 30 kuti mutambasule ma triceps ndi zitsanzo za ma static stretches. Kutambasula kotereku kuli ndi malo ake ndipo kungathe kuonjezera kusinthasintha pamene kuchitidwa molondola, koma si chisankho choyenera pa chiyambi cha masewera olimbitsa thupi, akatswiri amati, chifukwa kugwira ntchito yokhazikika pa minofu yozizira kungapangitse ngozi yovulaza.
Monga momwe von Zychlin akunenera, ndi bwino kusunga kutambasula kwa static pambuyo pa masewera olimbitsa thupi pamene minofu yanu ili yofunda. Nthawi iliyonse mukamatambasula mokhazikika, von Zychlin akuwonjezera kuti muyenera, "onetsetsani kuti mukupanga kutentha m'thupi musanatambasule."
Mutha kuchita izi ndi:
Kuyenda pang'ono.
Kumaliza kutenthetsa ntchito.
Kuchita masewera olimbitsa thupi.
3. Ipangitseni kuti ikhale yokhudzana ndi masewera olimbitsa thupi.
"Kukonzekera kolimbitsa thupi kumayenera kuphatikizira mayendedwe omwe amafanana kwambiri ndi masewera olimbitsa thupi," akutero Torres. Mwachitsanzo, "ngati masewera olimbitsa thupi ayang'ana mwendo ndipo azikhala ndi ma squats ambiri, sindingakhale ndi kasitomala wanga kutambasula minyewa kapena quads. Kutentha kungakhale squats. Titha kuzichita pang'onopang'ono kapena pang'onopang'ono kuposa momwe masewera olimbitsa thupi amafunira. ”
Lingaliro la njira iyi yotenthetsera ndikuwotcha ndikuti "kuchita mayendedwe enieni kumapangitsa kuti mafupa anu atenthedwe ndi magazi mu minofu yanu. Mukamachita izi mukupanga kale minofu ndi minofu yanu kuti imveke” ndi mayendedwe omwe mudzakhala mukuchita pagawo lalikulu la masewera olimbitsa thupi.
Momwemonso, Moran akunena kuti ngati mukukonzekera cardio, yesetsani kuonjezera kupuma kwanu ndi kugunda kwa mtima pang'onopang'ono kuti musatope mofulumira kwambiri pochita masewera olimbitsa thupi. Kuchoka pa ziro kufika pa 100 kungakhale ngati kudumpha pabedi m'mawa osakhala tsonga, ndikugwedezeka ndikuyamba kutambasula. Iye anati: “Kumakonzekeretsa thupi lathu kuchita zinthu zina.
Ngati mukukonzekera zolimbitsa thupi zolimbitsa thupi, Komano, ndikofunikira kwambiri kuti muyese mayendedwe anu opanda zolemera kapena zopepuka zopepuka kuyesa kuyendetsa momwe mafupa anu akugwirira ntchito tsiku lomwelo ndikuyeserera zoyenda zanu. Mwanjira ina, simukufuna kuphunzira kuti muli ndi kink pabondo lanu kapena momwe mumakhalira osakhazikika mukakhala ndi mapaundi 100 kumbuyo kwanu. “Ngati chinachake chikupweteka,” akutero Moran, “musachichite kufikira mutawonana ndi dokotala wanu wamankhwala.”
Masewera amagulu kapena kulimbitsa thupi kwina, panthawiyi, amabwereketsa kutenthetsa ngati kubowola mwachangu kuti mutsegule dongosolo lanu la neuromuscular ndikuyesa kufulumira kwanu tsiku lomwelo.
Asanayambe masewera oyendetsa njinga, mwachitsanzo, Winsberg amakonda kuchita "makwerero" - choyamba kumanga ndikuchepetsa kukana, ndiyeno kufulumira ndi kuchepetsa ndipo potsirizira pake akuwonjezeka ndi kuchepetsa mphamvu zonse ndi cadence. Iye anati: “Ndimaona kuti ndi chizindikiro chabwino kwambiri cha kutopa. "Ngati kulibe kufulumira kumeneko, mwina si tsiku lochita masewera olimbitsa thupi ovuta kwambiri."
4. Sunthani miyeso itatu.
Kuphatikiza pakuchita masewera olimbitsa thupi omwe angakuthandizeni kuchita zinthu zinazake, von Zychlin akuti ndikofunikiranso kuphatikiza kuyenda mundege zingapo. “Osamangochita masewera olimbitsa thupi patsogolo panu. Komanso bwererani m'mbuyo, motsatana ndi kuphatikizira njira zozungulira momwe zikuyenera kuyendera."
Ananenanso kuti matabwa kapena masewera ena oyenera ndi "malo abwino oyambira kutentha kwanu," chifukwa izi zimagwira ndikudzutsa thupi lonse. Amalimbikitsa kuti ayambe kuchita masewera olimbitsa thupi otambasula monga:
Mapapu.
Mapapo am'mbali.
Kusuntha kwa hamstring kumatambasula.
Shin akugwira.
Kenako mutha kusintha kupita kumayendedwe othamanga kwambiri monga:
Maondo okwera.
Omenya matako.
Side shuffle.
"Ngati simungathe kuyenda mwachangu, musataye mtima," adatero von Zychlin. "Mutha kupezabe kutentha koyenera popanda zochitika izi."
5. Konzani maganizo anu.
Ngati palibe china, kutenthetsa m'maganizo ndikwabwino pakulimbitsa thupi kwanu kwamtsogolo. Kafukufuku wambiri wamasewera a psychology akuwonetsa kuti kuwona momwe mungapambanire pabwalo lamilandu kapena kumunda kumatha kusintha magwiridwe antchito.
"Ndizothandiza kumvetsetsa zolinga zanu zolimbitsa thupi musanalowe," akutero Winsberg, yemwenso amagwira ntchito ngati wamkulu wachipatala ku Brightside, chithandizo chamankhwala chamisala. Amalimbikitsa kuganizira zomwe munganene nokha mukafuna kusiya kapena kukumana ndi vuto lina lililonse panthawi yolimbitsa thupi. “Maganizo athu,” akutero, “amatulutsa malingaliro athu.”
Nthawi yotumiza: May-13-2022