Wina wagonjetsa phirili, sabata linanso linakhala kuthengo, lachitatu linathawa osayima masiku awiri - ngakhale kuti zomwe mwazichita zimakusokonezani ndikupangitsa kuti maphunziro anu sakukukwanira. Nawa akatswiri ochita masewera olimbitsa thupi samangonena za zotsatira za katundu wambiri, chifukwa chake pali lingaliro labodza kuti mwayi wakuthupi wa munthu ndi wopanda chidwi. Mukufotokoza kuti mutha kudikirira ngati mungasankhe kusadzimvera chisoni:
Nthawi Yobwezeretsa Mphamvu
Pakati pa maphunziro amphamvu ayenera kukhala masiku atatu, ocheperako. Ndikofunikira kwambiri kutsatira dongosolo kaye mukangopita ku masewera olimbitsa thupi - minofu yanu idakali yofooka ndipo siyingathe kukonzedwa mwachangu. Pambuyo pa maphunziro, amathiridwa ndi magazi, ndipo mapuloteni atsopano amapangidwa pamasamba owonongeka - myofibrils. Izi zimabwezeretsa myofibricrils yowonjezera kukula ndi kuchuluka, chifukwa cha matenda a minofu yomwe imapangidwa, ndiye kuti, kukula minofu. Mukatseka maso anu pa malingaliro, pezani ululu wokhazikika mu minofu ndi kuwonongeka kwakukulu ngati kutambasula kapena minofu yakusweka.
minofu imafunikira nthawi kuti abwezeretse
Chithunzi: Unclala.com.
Kutsitsa kwamaganizidwe
Ngati sabata loyamba la kulimbitsa thupi mudzayamba chisangalalo ndi chisangalalo, ndiye kuti sabata lachiwiri mphamvu yanu imatha. Overvoltage - kupsinjika kwa dongosolo lamanjenje, lomwe limathiridwa ndikupanga adrenaline ndi kusakhazikika kwa malingaliro. Masewera ayenera kukhala achimwemwe, kotero musatenge nthawi yabwino yoyamba ndi kuyamba ndi kuphunzitsidwa ndi kubetcha kwa Olimpiki. Dziwitsani nokha ndikuzigwiritsa ntchito katunduyo, kenako mutha kuyamba kukonzekera mpikisano, pomwe maphunziro okha akangotopetsa - chilichonse ndi nthawi yanu.
Ululu ndi chizindikiro
Osalekerera ululu - kumbukirani moyo! Mu wophunzitsa mudzakhala nkhani ya ochita zachiwerewere a Emilia Clark, omwe adagwiranso gawo lalikulu mu "masewera a mipando". Panthawi yogwira ntchito, anali kumva bwino, koma akakakamizidwa kuchita zowawa - kuchokera ku masewera olimbitsa thupi ndi sitiroko amayendetsa ambulansi. Thupi lathu siliri pachabe zinasintha pakusintha kwa chisinthiko: zimadziwa kuzindikira kupweteka ndikupatsira chizindikiro ku ubongo wanu kudzera mu mantha. Bondo limapweteka - limayamba kumira kapena molakwika kuchita masewera olimbitsa thupi, khosi limapweteka - adayiwala kuyika mpweya ndikusuntha minofu ya barbell, simumasowa tchuthi.
Kusalika kumachepetsa chitetezo
M'buku la "Kuthamanga Kwambiri Kuthamanga: Kuchokera patali kupita ku Marathon", kuphunzira kumachitika, kutsimikizira kuti zolimbitsa thupi zoposa 90 zolimbitsa thupi zimachepetsa chitetezo chambiri dongosolo la othamanga. Chifukwa chake onse okonda mahatos ndi mpikisano wovuta kwambiri ayenera kumvera thanzi lawo. Cortisol ndi adrenaline, omwe amatchedwa mahomoni opsinjika, onjezerani kuchuluka kwa magazi ndi magawo a cholesterol ndikuletsa chitetezo cha mthupi. Izi zidagwirizanitsidwa ndi kuwonjezerera zowopsa chifukwa cha matenda opikisana atatha kuchita masewera olimbitsa thupi.
Ndi summunite, igwire kuzizira nthawi zina
Chithunzi: Unclala.com.
Kuchita nawo zochitika
Kuyesera komwe anthu amadziyika okha kumakulimbikitsani kuti muthe kutentha kwambiri. Inde, pamene katswiri wofufuzayo watseka pamwamba pa phirilo kapena akamachita mamanth masana, mutha kumva zovuta kuti musangalale ndi mphindi 20 kuchokera pansi kapena kukhala pansi ndi mzere wolemera kuposa 50 kg. Uku ndikungokumbukira: Zaumoyo mbiri zotere sizimabweretsa iliyonse ya izo - kuthekera kopitirira kumanda awo kuposa kulimbikitsa chitetezo cha mthupi. Osayang'ana ena ndikuchita bwino.
Kodi mwawona izi? Lembani nkhani zanu m'mawuwo.