Isimiso sokucacisa sithi ukuqeqeshwa kwezemidlalo kufanele kube okufanelekile futhi kufanele emdlalweni lowo umuntu aqeqeshwayo ukuze akhiqize umphumela oyifunayo. Ukwengeza, ukuqeqeshwa kufanele kuthuthuke kusukela esimweni esijwayelekile kuya ekuqeqesheni okuqondile kwamakhono athile adingekayo kulowo mdlalo noma umsebenzi.
Ngokuyinhloko, ukuqeqeshwa okucacile kusho ukuthi kufanele wenze ikhono ukuze uthole ngcono kulo.
Kuyisisekelo esilandelayo kulelo nkulumo endala, "ukuziphatha kwenza okuphelele."
Okujwayelekile Ukuqeqeshwa Okukhethekile Kwezemidlalo
Ukuze wenze imisebenzi eminingi yezemidlalo nokwenyama, udinga izinga eliyisisekelo lokufaneleka. Kungakhathaliseki ukuthi udlala ibhola noma ibhola lebhola noma uqeqesha i-marathon, udinga isimo se-aerobic. Kuyinto ebalulekile kunoma yikuphi ukuqeqeshwa okujwayelekile komdlali.
Umgomo othize wezemidlalo wezemidlalo udlala uma umdlali efisa ukuvelela emdlalweni noma umsebenzi othile. Ukuqeqeshwa kwakho kufanele kuhambisane nezisindo eziphakeme kakhulu kanye ne-cardio-okucacile ngakho kuhlanganisa ukwenza lo msebenzi noma ikhono. Ukuze ube ngumqhubi webhayisikili, kufanele ujikeleze. Umgijimi kufanele aqeqeshe ngokugijima futhi umgijimi kufanele aqeqeke ngokubhukuda.
Ezemidlalo ezidinga amakhono amaningi, uhlelo lokuqeqesha lungase luhluke izingxenye ezahlukene ukuze uqeqesha ngokuqondile ngamunye. Isibonelo, ku-baseball uzoqeqesha ukushaya, ukubamba, ukuphonsa, noma ukuphonsa.
Esikhathini basketball, ukuqeqeshwa kwakuzoba nobuciko kanye nokuqhuma kwejubane kanye nokunemba kokudubula.
Ukuqeqeshwa kulinganisa isenzo namakhono okuzodingeka kumdlalo noma umsebenzi. Kungase kugxile kunoma yikuphi ukuhlanganiswa kwezakhi zomzimba, njengamandla, amandla, nokukhuthazela. Isibonelo, ngenkathi umgijimi we-marathon eqeqesha okwengeziwe ukukhuthazela namandla, i-weightlifter ikhathazeke kakhulu ngamandla namandla.
Izinzuzo
Umgomo oyinhloko wokucacisa ukuqeqeshwa ukubeka imisipha ezosetshenziswa kulo msebenzi. Ngokuhamba kwesikhathi, uhlakulela inkumbulo ye-muscle ngezenzo ezithile ukuze ukwazi ukuzenza ngaphandle kokugxila kubo.
Njengoba uqeqesha, uyakwazi ukuthola amakhono oyodinga futhi ufunde ifomu engcono kakhulu ongayisebenzisa. Ungaphinde uthuthuke ekufundeni ukuhlukahluka kwalawo makghono, okungase kube usizo nakakhulu phakathi nomdlalo noma umsebenzi.
Uma uqeqesha ukugijima umjaho , isibonelo, uzosebenza ngesivinini sakho nokukhuthazela. Kodwa nawe ufuna ukuqeqesha ngaphansi kwezimo ezizolinganisa umjaho ngokwawo. Lokhu kuhlanganisa ukuqeqeshwa endaweni efana nendawo namagquma, ukuhamba ngezimoto, nezimo zezulu ukwakha kude nokuhamba okudingekayo. Ngesikhathi ungase uvele ugijimele esitokisini, lokho bekungeke kukulungiselele ngokwengqondo nangokomzimba ngezimo ezihlukahlukene ozothola emncintiswaneni womgwaqo.
Ukuqeda
Uhlelo lokuqeqesha oluhlelwe kahle alunaki izici zokuqina ezingaqondile kumdlalo. Usadinga ukugcina ukuqina komzimba kanye nokulinganisela ukuthuthukiswa kwamaqembu ezidakamizwa eziphikisanayo. Uma ugxila kuphela kuma-drill namakhono okhethekile kumdlalo wakho, ungagcina ungalingani.
Lokhu kungavimbela ikhono lakho lokudlala nokusebenza ngokuhamba kwesikhathi.
Izimiso eziyisithupha ze-Sports Conditioning
Imigomo eyisithupha yemigomo yezemidlalo iyinhloko yezingxenye zonke ezinye izindlela zokuqeqesha eziphumelelayo. Lokhu kuhlanganisa zonke izici zesisekelo esiqinile sokuqeqeshwa kwezemidlalo:
- Ukwahlukana komuntu ngamunye: Wonke umuntu uhlukile, ngakho-ke ukuqeqeshwa kufanele kufanelwe kumuntu ngamunye.
- Ukuqanda ngaphezulu: Ukuze uthuthukise impilo yakho, udinga ukwandisa ukucindezeleka noma ukulayisha imisipha ivuliwe.
- Ukuqhubekela phambili: Njengoba izinga lakho lokuzivocavoca lithuthukisa, ukuqeqeshwa kwakho kufanele kube nzima nakakhulu futhi umsebenzi ukhululeke.
- Ukuguquguquka: Ikhono lomzimba wakho lokuzivumelanisa ngokuhamba kwesikhathi ekukhuleni kokuzivocavoca kungabonisa ukuqeqeshwa kwakho.
- Sebenzisa futhi Ungasebenzisi: Ukugcina isimo, kudingeka uqhubeke usebenzisa imisipha yakho.
- Okucacile: Ukuqeqeshwa komsebenzi othile wezemidlalo.
Uma sekuhlanganisiwe, uhlelo lokuqeqesha olunengqondo kunazo zonke luhilela indlela yokwenza ngezikhathi ezihambisana nezinhloso zokuqina nokuqeqesha. Ukuqeqeshwa kufanele kube okucacile hhayi kuphela kumdlalo wakho kodwa kumakhono akho ngabanye. Lokhu kubandakanya ukubekezela kwakho ekucindezelweni koqeqesho, ukubuyiswa kabusha, nezibopho zangaphandle, phakathi kwabanye.
Kubalulekile futhi ukwandisa ukuqeqeshwa isikhathi esiningi, ukuvumela ezinye izinhlelo zokusebenza zibe ngaphansi kancane kunabanye. Ukuqeqesha kudingeka kube njalo. Izifundo kufanele zihlale zanele ukuvimbela umphumela wokuvimbela futhi ziphoqelele ukuzivumelanisa nalokho ongakuthola kumdlalo noma ngosuku lomncintiswano.
Izwi elivela
Izinhlelo ezinhle zokuqeqeshwa kwezemidlalo zizohlinzeka ngezikhathi ezihlelekile ezisebenza ezimisweni zemidlalo yezemidlalo. Okucacile kokuqeqeshwa kwakho kuzoxhomeka emdlalweni wakho wokuzikhethela kanye nezidingo zakho ngabanye. Khumbula, noma kunjalo, ukuthi ukuthuthukisa amakhono amakhulu wezemidlalo akufanele kube ugxile kakhulu futhi kufanele kufake izinto ezisebenza ngomzimba wakho wonke.
> Umthombo:
> UKenney WL, uWilmore JH, uCostill DL, uWilmore JH. I-Physiology yezemidlalo nokuzivocavoca. Champaign, IL: Human Kinetics; 2015.