Kodi njira yoyendetsera ntchito ndi chiyani ndipo tingathe bwanji kudziwa bwino njira yathu yoyendetsera ntchito?

Kachitidwe koyendetsa kamakhala kogwirizana ndi maganizo a munthu

Izi ndi zomwe anthu amamvetsetsa kale pankhani yothamanga. Kuti akwaniritse mayendedwe abwino, osambira ayenera kuchita masewera olimbitsa thupi, osewera tennis atsopano ayenera kuthera maola ambiri akuchita masewera olimbitsa thupi oyenera komanso osinthasintha, osewera gofu ayenera kuyesetsa nthawi zonse kusintha njira zawo, koma othamanga nthawi zambiri amangofunika kuthamanga. Anthu ambiri amakhulupirira kuti kuthamanga ndi masewera osavuta ndipo sikufuna malangizo aliwonse.

Koma othamanga amakonda kuthamanga mwachibadwa monga kupuma, osaganizira, kukonzekera kapena kuchita masewera olimbitsa thupi mopitirira muyeso. Malinga ndi maganizo a anthu ambiri, wothamanga aliyense mwachibadwa amawongolera machitidwe ake othamanga panthawi yophunzitsa, ndipo machitidwe oyenda omwe amapangidwa mu njirayi amakhudza ntchito za thupi la wothamanga komanso minofu yake. Njira yotsanzira othamanga ena kapena, molondola, kuphunzira machitidwe othamanga kuchokera ku makochi kapena mabuku amaonedwa ngati khalidwe loopsa chifukwa silingagwirizane ndi momwe munthu amagwirira ntchito komanso lingayambitse kuvulala kwakuthupi.

Lingaliro lodziwika bwino limeneli ndi losamveka ndipo lasinthidwa ndi mfundo. Kupatula apo, kuthamanga kumakhala ndi mayendedwe obwerezabwereza, ndipo othamanga onse akubwereza mayendedwe amodzi. Liwiro lothamanga likakwera, pafupifupi othamanga onse amawonjezera kupindika kwa bondo panthawi yoyenda mwendo ndi kusuntha (kusuntha mwendo umodzi kutsogolo kuchokera pansi kenako kumbuyo asanakhudze pansi). Othamanga ambiri amachepetsa kupindika kwa mawondo awo panthawi yoyenda mwendo akamathamanga pansi ndikuwonjezera pamene akukwera phiri mwachangu. Panthawi yoyenda mwendo, othamanga onse amayatsa minofu ya chingwe cha levator kuti alamulire mayendedwe akutsogolo a miyendo yawo. Wothamanga akapita patsogolo, njira yomwe phazi lililonse limachoka pansi ndi mlengalenga imakhala ngati "nyemba yobiriwira", ndipo njira iyi imatchedwa "kuzungulira koyenda" kapena njira ya phazi ndi mwendo mkati mwa sitepe.

Njira zoyambira komanso machitidwe a mitsempha ya mitsempha yothamanga sizosiyana, kotero n'zokayikitsa kwambiri ngati wothamanga aliyense angapange njira yakeyake yoyenera yoyendera. Kupatula kuyenda, palibe zochita zina za anthu zomwe zingapangitse kuti zinthu ziyende bwino popanda chitsogozo ndi kuphunzira monga kuthamanga. Okayikira angafunse kuti ndi chiyani chomwe chimapanga "chabwino kwambiri" pamene othamanga akupanga njira zawo zothamangira. Choyamba, sizingalepheretse kuvulala kwakuthupi komwe kumachitika chifukwa chothamangira othamanga, chifukwa 90% ya othamanga amavulala chaka chilichonse. Kachiwiri, kuchita masewera olimbitsa thupi sikuli kokwera kwambiri, chifukwa kafukufuku akuwonetsa kuti mitundu ina ya maphunziro imatha kusintha machitidwe othamanga ndikuwonjezera magwiridwe antchito.

Kuthamanga ndi matayala ozungulira
Zotsatira zoyipa za lingaliro lakuti othamanga onse mwachibadwa amapanga njira zawozawo zothamanga ndizakuti othamanga ambiri sagwiritsa ntchito nthawi yokwanira kukonza njira zawo. Njira yothamanga ya Bijing ndiyo yabwino kwambiri. N’chifukwa chiyani muyenera kuyesa kuisintha? Othamanga othamanga kwambiri amathera nthawi yambiri akukonza mapulani ovuta ophunzitsira kuti akonze zinthu zofunika kwambiri zomwe zimakhudza magwiridwe antchito amasewera, monga kugwiritsa ntchito mpweya wambiri, kuchuluka kwa lactate circle, kukana kutopa komanso liwiro lalikulu lothamanga. Komabe, ananyalanyaza njira zawo zoyendera ndipo analephera kudziwa njira zowongolera khalidwe la kuyenda. Izi nthawi zambiri zimapangitsa othamanga kupanga "makina" amphamvu - mitima yolimba yomwe imatha kupopera magazi ambiri okhala ndi mpweya kupita ku minofu ya miyendo, yomwe ilinso ndi mphamvu yayikulu yotulutsa okosijeni. Komabe, othamanga nthawi zambiri samapeza mulingo wabwino kwambiri wochita kudzera mu "makina" awa chifukwa miyendo yawo siimapanga mgwirizano wabwino ndi nthaka (ndiko kuti, njira yoyendetsera miyendo si yabwino kwambiri). Izi zili ngati kukonzekeretsa galimoto ndi injini ya Rolls-Royce mkati koma kuyika matayala ozungulira opangidwa ndi miyala kunja.

Wothamanga wokongola
Lingaliro lina lachikhalidwe limati mawonekedwe a wothamanga akamathamanga ndiye chinsinsi cha kachitidwe kothamanga. Kawirikawiri, kuwonetsa kupsinjika ndi kupweteka, komanso kugwedezeka kwa mutu, sikulimbikitsidwa. Kupotoza thupi lapamwamba kwambiri ndi mayendedwe ochulukirapo a manja nthawi zambiri sikuloledwa, ngati kuti mayendedwe apamwamba a thupi ndiye chinthu chofunikira kwambiri pa kachitidwe kolondola kothamanga. Nzeru zachibadwa zimasonyeza kuti kuthamanga kuyenera kukhala kosalala komanso kosinthasintha, ndipo kachitidwe koyenera kuyenera kulola othamanga kupewa kupeta ndi kukankhira.
Komabe, kodi kapangidwe koyenera sikuyenera kukhala kofunika kwambiri kuposa mayendedwe osalala ndi kuwongolera thupi? Kodi ntchito ya mapazi, akakolo ndi miyendo siyenera kufotokozedwa molondola kudzera mu deta yolondola komanso yasayansi monga ngodya za mafupa ndi miyendo, mawonekedwe ndi mayendedwe a miyendo, ndi ngodya za akakolo pamene mapazi ayamba kukhudza pansi (m'malo mwa malangizo osamveka bwino monga kukweza mawondo, kumasula mawondo, ndi kusunga akakolo kukhala otanuka)? Kupatula apo, mphamvu yoyendetsera patsogolo imachokera ku miyendo osati thupi lapamwamba - kapangidwe koyenera kayenera kukhala kokhoza kupanga mayendedwe abwino, achangu, ogwira ntchito bwino komanso osavulala kwambiri. Chofunika ndikufotokozera momveka bwino zomwe thupi la pansi liyenera kuchita (kudzera mu deta yeniyeni, m'malo mongogwiritsa ntchito mawu), zomwe ndi zomwe nkhaniyi ikukuuzani.

Mapangidwe othamanga ndi luso lothamanga. Kafukufuku wachikhalidwe wa mapangidwe amayang'ana kwambiri pa luso la mayendedwe. Kafukufuku wa nyama akuwonetsa kuti nyama nthawi zambiri zimayenda m'njira yogwiritsira ntchito mphamvu zochepa. Poyamba, kafukufuku wokhudza luso lothamanga ndi mapangidwe a othamanga a anthu akuoneka kuti akutsimikizira lingaliro lakuti mapangidwe othamanga ndi "opangidwa mwamakonda" (zomwe zimati aliyense amapanga mawonekedwe othamanga omwe amawayenerera), chifukwa kafukufuku wina akusonyeza kuti othamanga mwachibadwa amapanga kutalika kwawo koyenera kwa masitepe, ndipo kutalika kwa masitepe ndi chinthu chofunikira kwambiri pa mapangidwe othamanga. Kafukufuku adapeza kuti, nthawi zonse, masitepe achilengedwe a othamanga ndi mita imodzi yokha, zomwe sizili bwino kwambiri kuti azitha kuthamanga. Kuti mumvetse mtundu uwu wa kafukufuku, muyenera kudziwa kuti luso lothamanga limatanthauzidwa kutengera kuchuluka kwa mpweya womwe umagwiritsidwa ntchito pothamanga. Ngati othamanga awiri ayenda pa liwiro lomwelo, omwe amamwa mpweya wochepa (woyezedwa ndi kugwiritsa ntchito mpweya pa kilogalamu ya kulemera kwa thupi pamphindi) ndi ogwira ntchito bwino. Kuchita bwino kwambiri ndi chizindikiro cha mulingo wa magwiridwe antchito. Pa liwiro lililonse, poyerekeza ndi othamanga otsika omwe ali ndi mphamvu yofanana ya aerobic, othamanga amphamvu kwambiri amakhala ndi chiŵerengero chotsika cha kugwiritsa ntchito mpweya poyerekeza ndi kugwiritsa ntchito mpweya wambiri pa kuthamanga ndipo amachita khama pang'ono. Popeza kuyenda kwa miyendo kumadya mpweya wokwanira panthawi yothamanga, lingaliro lomveka ndilakuti kukonza bwino ndi cholinga chachikulu pakukonza njira yogwirira ntchito. Mwanjira ina, kusintha kwa kapangidwe kake kuyenera kukhala kusintha kozindikira kwa kuyenda kwa miyendo koyenera kuti kuwonjezere bwino ntchito.

Mu kafukufuku wina, pamene othamanga anawonjezera kapena kuchepetsa kutalika kwa makwerero awo, kuthamanga bwino kunachepadi. ​​Chifukwa chake, kodi n'zotheka kuti makwerero abwino a wothamanga ndi zotsatira zachibadwa za maphunziro popanda kufunikira chitsogozo cha makwerero? Komanso, ngati angathe kukonza kutalika kwa makwerero awo, kodi mbali zina za mayendedwe sizingathenso kudzikonza okha? Popeza mapangidwe achilengedwe ndi oyenera thupi, kodi izi sizikutanthauza kuti othamanga ayenera kupewa kusintha mapangidwe awo oyambirira?

Mwachidule, yankho lake ndi loipa. Maphunziro awa okhudza kutalika kwa masitepe ndi magwiridwe antchito ali ndi zolakwika zazikulu pa njira. Wothamanga akasintha njira yake yothamanga, patatha milungu ingapo, kuthamanga kwake kumawonjezeka pang'onopang'ono. Mkhalidwe wa kanthawi kochepa pambuyo pa kusintha kwa njira yothamanga sikuwonetsa momwe kusintha kwa njira iyi kumakhudzira magwiridwe antchito a othamanga. Maphunziro awa adakhala kwa nthawi yochepa kwambiri ndipo kwenikweni sanathandizire lingaliro lakuti othamanga mwachibadwa amawongolera kutalika kwawo kwa masitepe. Monga kutsutsa kwina kwa chiphunzitso chakuti kuthamanga "kuli ndi lokha", maphunziro awonetsa kuti kusintha kwakukulu pamachitidwe othamanga kumatha kusintha kwambiri magwiridwe antchito a othamanga.