Lezi Zincenye Zesiza Sokufaneleka Ukuthuthukisa Ukusebenza Kwezemidlalo
Akuthathi isosayensi we-rocket ukuqonda ukuthi umuntu ofuna ukuqeqesha i-CrossFit Imidlalo kudingeka asebenze ngokuhlukile kunomuntu ofuna ukuthuthukisa ikhono elikhulu ku- acroyoga . Lapho kusebenza khona ukusebenza, ukuthuthukiswa okukhulu kuvela ekufundeni okukhethekile, noma ukuqeqesha okuthuthukisa amakhono ahlobene nemidlalo noma umsebenzi ofuna ukuthuthukisa. Ngokwesibonelo, awukwazi ukwenza kahle nge-tennis ngaphandle kokusebenza ngamandla akho, amandla, isivinini, nokubambisana kwamehlo, ikakhulukazi njengoba kuhlobene ne-tennis.
Lokhu kugxile emakhono ahlobene nomsebenzi ahlukanisa izindawo ezimbili ezihlukene zokuthuthukiswa komzimba:
Ukufaneleka kwe-Health-Related
Indawo yokuqala ihlanganisa izingxenye ezinhlanu zempilo ezihlobene nempilo . Lezi zincenye ezijwayelekile-ukukhuthazela kwenhliziyo, ukukhuthazela kwemisipha, amandla omzimba, ukuguquguquka kwemvelo, nokubunjwa komzimba-kubalulekile kuwo wonke umuntu, kuzo zonke izici zokuphila, kungakhathaliseki ukuthi unesifiso sokuncintisana noma ukwenza kahle ezingeni eliphezulu.
Ngokwesibonelo, uma uqeqesha ukuthuthukisa ukukhuthazela kwengqondo yakho, usiza ukunciphisa ingozi yesifo senhliziyo. Uma uqeqesha ukuthuthukisa ukuguquguquka kwakho, usiza ukugcina ukuhamba okuhamba phambili, okwenza ngcono ikhono lakho lokwenza imisebenzi yokuphila kwansuku zonke, njengokukhetha izinto phansi noma ukwelula ukuthola izinto emashalofini aphezulu. Lezi zindawo ezinhlanu zibalulekile empilweni futhi zibolekise emiphumeleni emihle yokuphila, ikakhulu kulabo abahlangabezana nemikhombandlela yomsebenzi we-American College of Sports Medicine's (ACSM).
Ukufaneleka Okuhlobene Nekhono
Uma usuvele uhlangana nemikhombandlela ye-ACSM yomsebenzi womzimba, futhi ufuna ukwenza okuningi ukuqeqesha umcimbi othile ohlobene nomzimba noma umgomo, udinga ukucubungula izingxenye eziyisithupha zokuzikhandla ezihlobene nekhono. Lezi zingxenye, ngezinye izikhathi ezibhekwa njengezici zempilo ezihlobene nemidlalo, zihlanganisa amandla, ijubane, ubukhali, ukusebenzisana kweso, ibhalansi, kanye nesikhathi sokuphendula.
Umehluko phakathi kwezinhlaka eziyisihlanu zempilo ezihlobene nempilo kanye nezakhi eziyisithupha ezihlobene namakhono empilo yamathumba kuze kube yilapho ukuqeqeshwa nokusebenza. Ngamanye amazwi, kuyilapho wonke umuntu ezuza ngokukhuthazela kwenhliziyo, akuwona wonke umuntu odinga ukuqeqesha isivinini. Ukubeka ngenye indlela, umkhulu wakho oneminyaka engu-85 angakwazi ukuzuza ezinkambeni zansuku zonke eziza ukugcina inhliziyo yakhe ifane, kodwa mhlawumbe akudingeki akhathazeke ngokuthuthukisa ijubane elidingekayo ukuze ahambe amakhilomitha amahlanu.
Ngokufanayo, ngenkathi ezinye ezemidlalo nemisebenzi zidinga umgomo oqeqeshiwe oqeqeshiwe oshaya zonke izingxenye ezihlobene nobuchwepheshe bokuzivocavoca, ezinye zezemidlalo zidinga ukugxila kumunye noma ezimbili kuphela. Ngokwesibonelo, abadlali be-tennis badinga ukubhekisa zonke izindawo ukuze benze emazingeni aphakeme kakhulu, kodwa ama-weightlifters e-Olympic angakwazi ukugxila ekugxileni komzamo wabo ngamandla, ukulinganisela, namandla amaningi.
Uma unesithakazelo ekuthuthukiseni izinga lakho lokuzivocavoca ngaphesheya kwezidingo eziyisisekelo zempilo, cabanga ngokulungisa uhlelo lwakho lokuzivocavoca ukuze ufake imishanguzo eklanyelwe ukuthuthukisa izingxenye ezihlobene nobuchwepheshe bokufaneleka.
1 - Amandla
Amandla yisilinganiso esihlanganisa ijubane namandla. Empeleni, kungukuthi ungashesha kanjani ukudala amandla amakhulu. Ezemidlalo, "abagijimi bamandla" yilabo abasebenzisa amandla okuhlukumeza emizamweni emifushane, yonke imizamo. Ama-Olympic-weightlifters, abadlali bebhola, kanye "namagymnast amandla" yizo zonke izibonelo ezicacile.
Kodwa lokho akusho ukuthi abadlali kwezinye zezemidlalo, njengebholabhadi, i-volleyball, ne-tennis, abazuzi ekuthuthukiseni amandla amakhulu. Isibonelo, ukugxuma ukuthola i-rebound kudinga amandla omlenze ngenkathi ukushaya ngamandla i-volleyball kudinga inhlanganisela yamandla angaphezulu naphansi.
Ukuze uthuthukise amandla akho, udinga ukwenza umzimba ohlanganisa umsebenzi wokumelana ngejubane. Isibonelo, ukuhamba kwebhokisi le-plyometric kwakha amandla angaphansi-umzimba ngoba kudinga ukuthi uphakamise kakhulu isisindo somzimba wakho emoyeni ukuze uhlale ebhokisini. Ukuqhuma isilingi esinezinwele ngenkathi u-sprinting kungenye indlela ehlanganisa ukumelana nokusheshisa, futhi ukuqeqeshwa okunamandla okusheshayo okuhambayo, okufana nokuguqulwa okuhlanzekileko ne-jerk noma kettlebell, nakho kwenza ubuqili.
2 - Isivinini
Uma ucabanga ngokuqeqeshwa ngejubane, ungase ucabange ngejubane elithathayo ukuqhuba i-sprint yamamitha ayi-100, kodwa leyo ncazelo encane iyayinaki iqiniso elilodwa elibalulekile: Ukusheshisa, ngokwemvelo, kuhlobene.
I-sprinter ye-Olympic-level yamamitha ayi-100 idinga ukuba kakhulu, ngokushesha kakhulu, kodwa kuphela imizuzwana engama-10 kuphela. Ngakolunye uhlangothi, umgijimi womncintiswano wama-amateur angase afune ukuthuthukisa ijubane lakhe ukusetha okusemandleni akhe omusha, ukunciphisa umjikelezo wakhe wemikhumbi yamamitha ukusuka ku-10-imizuzu ngayinye kuya ku-9.5-imizuzu ngayinye-ijubane okufanele alondoloze isikhathi esingaphezu kwamahora amane. Kungcono ukholelwa ukuthi laba badlali ababili abanobuciko-umprinta nomgijimi we-marathon baqeqesha ngokuhlukile, kodwa benomgomo ofanayo: Ukuze bahambe ngokushesha ngemidlalo yabo.
Incazelo ye "ijubane," ke, iyaguquka ngokuphawulekayo, futhi ukuqeqeshwa kuzohluka ngokusekelwe emidlalweni oyiqeqeshelayo. Lokho kusho ukuthi, kungakhathaliseki ukuthi imidlalweni, ukuqeqeshwa kwesikhashana esiphakeme (HIIT), ingenye yezindlela ezinhle kakhulu zokuthuthukisa ijubane lakho.
Ukuqeqeshwa kwe-HI kuhilela ukusebenza kumzamo wokuphuma wonke noma owenziwe wonke umuntu ukuze kube yisikhathi sesikhathi, kulandelwe izikhathi zokuphumula. Lolu hlobo lokuqeqesha lwenza ukuba uphinde uphonse inselele izinhlelo zakho ze-aerobic ne-anaerobic, ufundisa imisipha yakho yokusebenza, inhliziyo yakho, namaphaphu, ukuze ukhule ujwayele ukusebenza emazingeni aphakeme kakhulu. Ubude nobukhulu bezikhathi ozisebenzisayo kuzoba isikhathi eside noma esifushane, kunselele kancane noma ngaphezulu, kuye ngemidlalo yakho.
Ngokwesibonelo, abagijimi be-marathon bazozuza ngokuphindaphinda ama-mile-isitayela sokuqeqeshwa kwesikhashana lapho umgijimi ephuma khona ukuze ahambe amakhilomitha aphelele ngaphambi kokuphumula, bese enza futhi. Ngakolunye uhlangothi, i-sprinter ayinaso isidingo sokwenza isikhathi esingamamayela, futhi kungaba ngcono ekusebenzeni isikhathi esifushane, ngezikhathi ezikhudlwana ezivela kumamitha angu-40 kuya kwangu-400 ubude.
Lezi zici ezifanayo zisebenza uma ufuna ukusheshisa ukubhukuda, ukuhamba ngebhayisikili noma ngisho nemidlalo efana nebhola lebhola. Ukuqeqeshwa kwesikhashana okuhambisana nokuzivocavoca okukhulu okuhlobene nomdlalo wakho othize kungakusiza ukuba uthuthukise ijubane lakho.
I-3 - I-Agility
Incazelo elula yobukhali ikhono lokuhamba ngokushesha futhi kalula, kodwa le ncazelo ayibonisi isithombe esicacile sokuthi ihlobene kanjani nemidlalo. Incazelo ecacile kakhulu yukuthi ikhono ikhono lokuhambisa ngokushesha futhi kalula ushintshe isiqondiso .
Abadlali be-Basketball, ngokwesibonelo, bayabashaya kakhulu-abagijimi futhi behle phansi enkantolo, kufanele bahambe kuzo zonke izindawo, bagxume, badonsa, futhi bagxilise emuva ngokuphendula okusheshayo ekuhambeni kwebhola nabanye abadlali. Imizimba yabo kufanele iqeqeshwe ukuphendula futhi ishintshe inkambo ehlahleni lesikhwama.
Izigxobo ze- agility zibandakanya izivivinyo ezithuthukisa ijubane lesinyawo neshintsho. Ngokwesibonelo, ama-ladder drills adinga ukufakwa kwezinyawo ngokushesha nangokuqondile ngenkathi ewela isiteji se-agility. Ama-drills amancane yinye indlela evamile. Mane nje usetha ukuxhuma ku-"T" noma ukuma kwenkanyezi, bese uphuma, slide, u-backpedal, noma ushintshe isiqondiso kuye ngokuthi iyiphi ikhamera osondela kuyo.
4 - Ukulungiswa Kwamehlo
Cabanga ngakho yonke imidlalo nemisebenzi ezuzisayo ekusebenzisaneni kahle (iso noma inyawo-iso). I-Badminton, igalofu, ibhola lebhola, basketball, ibhola, i-racquetball, i-archery, i-softball, ne-frisbee ekugcineni yizibonelo ezimbalwa ezidinga ukuthi ukwazi ukubona into yangaphandle bese uphendula ngokuqondile ngezandla nezinyawo ukuze uhlangabezane nesandulela -inhloso ehleliwe. Kwezinye izimo, lokho kusho ukushaya ibhola legalufu emgqeni, futhi kwezinye izimo, lokho kusho ukubamba ibhola lezindiza.
Into ewukuthi, ungathuthukisa ukusebenzisana kwesandla ngokusheshisa ngokushelela okulula. Isibonelo, ukugwedla intambo kuyasebenza ngokumangalisayo ekusizeni ukuthuthukiswa kwezinyawo-kufanele ukwazi ukuhamba isikhathi sakho ngokufanele ukugwema ukubanjwa ngentambo. Ngokufanayo, ukudlala, ukugubha, ukubhoboza ibhola, nokuphonsa izinto ezintweni eziqondile kuyindlela ephumelelayo yokuthuthukisa lo mkhono.
5 - Ukulinganisa
Ama-gymnasts, i-yogis, nabagibeli bezulu badinga amakhono okulinganisela okuhle kakhulu ukuze bakwazi ukuhlanganyela emidlalweni yabo, kepha ababona kuphela abagijimi abazuza ekuqeqesheni ibhalansi.
Ukulinganisela ngokwakho kubhekisela ekutheni ukwazi ukulungisa isimo sakho somzimba ukuze uhlale ulungile. Isebenza ngokuzimela, noma ukwazi ukuthi umzimba wakho usekuphi isikhala, futhi ukwazi ukwenza izinguquko emzimbeni wakho njengendawo yakho yokuguqula amandla ngesikhathi sokunyakaza. Isibonelo, njalo uma uthatha isinyathelo, umzimba wakho kufanele ulungiselele isikhungo saso sokuguquguquka njalo ukuze ugcine ungangeni.
Emasethweni omsebenzi womzimba, ibhalansi iyadingeka ukuze isebenze, ishintshe ukuqondisa, ukufika kwe-jump, futhi uhlale uqondile ngemuva kokuthola i-jostled ngumphikisi. Kunezinhlobo ezimbalwa zezemidlalo lapho ibhalansi engadlali indima ebalulekile, futhi kukhona imisebenzi eminingi lapho kudingeka khona ibhalansi ekusebenzeni nokuphepha okuthuthukisiwe. Isibonelo, abagijimi abahamba phambili bazuzwa ekuqeqesheni ibhalansi ngoba kungasiza ekuvimbeleni ekugubungeni i-ankle noma ukuthatha ukuwa okubi emva kokunyuka phezu kwempande noma ukunyakaza endleleni edolile.
Kunezindlela eziningi zokulinganisela isitimela . Empeleni, ukuzivocavoca okulula okufana nokuma ngezinyawo, noma ukufaka i-yoga ekusebenzeni kwakho okuvamile kungenza izimangaliso kulekhono. Kodwa ungasebenzisa futhi amathuluzi, njengama- BOSU amabhola kanye ne-disc balance ukuze wenze izivivinyo ezifana nama-squats, amaphaphu, namapushups. Ngokwenza izinyathelo zokuqeqeshwa kwamandla ejwayelekile endaweni engazinzile, ngesikhathi esisodwa uthuthukisa amandla akho nokulinganisela.
6 - Isikhathi sokuphendula
Isikhathi sokuphendula sisho ukuthi ungasabela kanjani masinyane ekuvuseleleni kwangaphandle. Cabanga ngomdlalo we-tennis okwesikhashana-izincintiswano ezinhle kakhulu zisabela ngokushesha lapho ibhola liphuma e-racquet yabamelene nabo, libheke endaweni lapho lilindele khona ibhola liqhume.
Isikhathi sokuphendula sithinta kakhulu ekuxhumeni kwengqondo yakho yomzimba. Amehlo akho abona isisusa, ingqondo yakho ihumusha isisusa, umzimba wakho uphenduka ngokuhambisana nencazelo. Okukhulu kwalokhu kuphendula komzimba kuhlobene nolwazi lwezemidlalo noma umsebenzi obhekene nawo.
Ukubuyela emuva kusibonelo se-tennis, umdlali we-tennis oqeqeshiwe oye wadlala i-tennis iminyaka eminingi angacishe ahumushe kanye nokubikezela ukuhamba kwebhola njengoba kuphuma emgqeni we-advocate. Lolu lwazi lubenza bakwazi ukusabela ngokushesha (futhi ngokunembile) ku-stimulus. Ngakolunye uhlangothi, umdlali we-tennis we-novice angabona ibhola liphuma e-racquet yomphikisi, kodwa ngeke ukwazi ukuhumusha lokho abakubonayo ngokushesha, okwenza isikhathi sabo sokuphendula siphume.
Ezimweni eziningi, ukuphucula isikhathi sokuphendula kuncike ekutholeni isipiliyoni emidlalweni kanye nokwenza imishini yokudoba. Isibonelo, abadlali be-softball bangasebenza ekufikeni amabhola, ibhola lebhola lezinyawo lingasebenza ekuvikeleni umgomo njengoba abanye abadlali bezama ukushaya amaphuzu.
Ungasebenzisa futhi amathuluzi, njengama-balls abhekene nokuphendula ukuthuthukisa inhlanganisela yobuciko, ukusebenzisana kweso, nokusebenza isikhathi. Ngisho ukudlala i-tennis itafula noma isaka elidakayo nabangani kuyindlela enhle yokuthuthukisa lawa makghono.