Wathanzi pamunda ndimaphunziro a mkhalapakati

Machesi oyimba mluzu ndi ovuta, ovuta kwambiri. Ndipo ngati simuli bwino, zivuta kuti mukhale ndi chilichonse. Mutha kugwiritsa ntchito poyambira bwino ngati wotsutsa wa novice mu mpira wamasewera.

Kodi mungakhale bwanji wathanzi pamunda, kukhalabe ndi thanzi labwino komanso mwina kuchepa thupi ngati woweruza woyambira?

Tili ndi maupangiri angapo pamlingo uliwonse, choncho werengani mwachangu kuti muyambe ndi vuto lanu.

Kodi ampires amathamanga kutali motani pamasewera?

Zingakhale zosangalatsa kumva kuti ma referee amathamanga kwambiri pamasewera?

Wosewera mpira ku Eredivisie amathamanga pafupifupi makilomita 11,2 pamasewera amphindi 90.

Woyimira milandu ku Eredivisie amathamanga pafupifupi makilomita 12,8 pamasewera amphindi 90.

Kusamalira thupi lanu kumatanthauza kumanga mkhalidwe wabwino ndikusamalira bwino minofu yanu. Komanso werengani za kuchira bwino kwa minofu ndi thovu wodzigudubuza.

Monga wotsutsa muyenera kukhala pamwamba pa mpira nthawi zonse. Izi zimalimbikitsa kudalirika kwanu kwa osewera ndipo zachidziwikire zimathandizira kupanga chisankho choyenera. Osewera amathamanganso kwambiri, koma amasewera masewerawa mdera lawo, makamaka makamaka kumbuyo ngati woteteza kapena kutsogolo ngati wotsutsa.

Kodi ndondomeko yabwino yophunzitsira ma referee ndiyofunika bwanji?

Mukamagwiritsa ntchito njira iliyonse yophunzitsira, ndikofunikira kuti musasinthe nthawi iliyonse. Kukhazikika pantchito zolemetsa ndi njira yabwino yopezera thanzi nthawi zonse, koma kusiyanasiyana kwina ndikofunikanso kuti thupi likhale lolimba. Kupanda kutero mumangophunzitsira chinthu chimodzi, mwachitsanzo, kuthamanga kwakanthawi kochepa kapena kupirira.

Kuchuluka sikofunikira kwenikweni, mupita patsogolo mwachangu mukamagwiritsa ntchito maphunziro apamwamba. Chifukwa chake ndi masitepe angapo achangu mutha kale kuchita zambiri za matenda anu ndikubwezeretsanso mawonekedwe nthawi yomweyo.

Kuti mugwire bwino ntchito ngati wotsutsa, pali mikhalidwe ingapo yomwe mukufuna, mikhalidwe yomwe mungagwire.

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Tiyeneranso kuyesetsa kuchita bwino komanso mwachangu. Kutembenuka mosavuta kuchokera pamalo ena kapena mutadutsa sprint. Kutha kuyimilira mwachangu mtunda wa sprint ndipo mwina ndikulowera kwina.

Titha kuchita izi pochita mayendedwe othamanga kwambiri. Titha kuchita izi, mwachitsanzo, panthawi yotentha kapena nthawi yochita masewera olimbitsa thupi. Yesetsani kuchita mayendedwe osiyanasiyana motsatizana mwachangu momwe mungathere ndikuwaphatikiza kuti achite bwino.

Kuphunzitsa momwe muliri pano

Sikuti aliyense ali patali pompano. Mukangoyamba kuyimba likhweru mu mpira wamasewera, mungafunike kupeza ndalama zonse. Pulogalamu yoyambira ndiyabwino kwambiri. Ngati, kumbali inayo, mumayimbira likhweru pafupipafupi ndipo mukufuna kupita kukalasi lapamwamba, ndiye kuti maphunziro oyambira sangakuthandizeni kuti mukhale bwino.

Mukudziwa bwanji komwe muli?

Poyambirira pali magawo awiri oti muganizire:

1. mukufuna kungolimbitsa thupi?
2. kodi ndikofunikanso kukhala wathanzi, kuonda?

Mukakayikira za gulu lomwe mumalowa, njira yosavuta komanso mwachangu ndikuyang'ana BMI yanu (Body Mass Index).

Mass Mass Index = Kulemera kwa KG / Kutalika kwa Mamita

Izi ndizowongolera zokhazokha, koma zimakupatsani chisonyezo cha zomwe mungagwire.

Osamachita mwachangu kwambiri, mumadziwa bwanji izi?

Muyenera kuyamba mwachidwi ndi ndandanda yanu yatsopano yophunzitsira, zabwino kwambiri! Komabe, nkofunika kuti tisachite zambiri mofulumira kwambiri. Posachedwa simudzatha kuyimba mluzu machesi anu chifukwa muli patsogolo pa Pampus.

Ndibwino kuwunika kugunda kwa mtima wanu mukamachita masewera olimbitsa thupi. Simukufuna kupitiliza kugunda kwamtima kwanu. Njira yabwino yodziwira kuchuluka kwa mtima wanu ndi katswiri wazachipatala.

Sikuti aliyense angachite izi, makamaka mukayamba ndi zochepa. Mwamwayi, pali njira yosavuta yowerengera kuchuluka kwa mtima wanu.

Kuchuluka kwa mtima wanu = 220 - zaka zanu

Izi ndizachidziwikire.

Ndibwino kuti muyambe maphunzirowa ndikuwunika kugunda kwa mtima. Iyi ndi njira yothandiza yosungira kugunda kwa mtima wanu nthawi iliyonse.

Yesani kulimba kwanu

Kuyesedwa kwa Cooper ndiyo njira yosavuta yodziwira kuti ndinu olimba kapena ayi. Zimakupatsani lingaliro lachidziwitso
ya mulingo wanu yomwe imakhudza kupitiliza kwa mphindi 12.

Ili ndiye chitsogozo pazomwe muyenera kuchita ngati wotsutsa:

Izi ndi zisonyezo chabe ndipo zofunikira zidzasintha pakapita nthawi. Koma kwa inu chitsogozo chabwino kuti muwone komwe mukuyimirira komanso zomwe mungachite.

Ndisanakonzekereni pulogalamu yabwino yophunzitsira, nayi chidule cha momwe ndandanda ya maphunziro iyenera kuwonekera.

Kodi maphunziro a referee amakhala ndi chiyani?

Ntchito iliyonse yomwe mumachita imakhala ndi magawo anayi:

1. Choyamba, konzekerani kumasula minofu yanu.
2. Kenako mumachita masewera olimbitsa thupi omwe cholinga chake ndikukula mwachangu.
3. Kenako masewera olimbitsa thupi oyeserera kukulitsa kupirira.
4. Pomaliza, pewani kuti musavutike minofu yanu.

Kutengera kuchuluka kwa machesi omwe mumayimbira likhweru sabata iliyonse, mutha kusintha masanjidwe anu. Nthawi iliyonse mukapita sabata mluzu, ndiye kuti ndibwino kuti muzichita magawo awiri pamlungu. Zomwe zimakhala zazikulu ndizosiyana ndi ma referee amateur kuposa akatswiri. Zachidziwikire kuti monga wosewera komwe mumakhalanso ndi ntchito yolemetsa pafupi nayo, mwina mutha kuphunzitsa kangapo. Ndikofunika kutsutsa kulimba kwanu kawiri pamlungu.

Kuphatikiza pa kulimbitsa thupi, phunzitsani minofu yanu ndikuchita bwino

Mudzawona kuti kulimba mtima kwanu sikudalira kokha kulimbitsa thupi kwanu. Makamaka poyenda pabwalo mumagwiritsa ntchito minofu yomwe simugwiritsa ntchito kwambiri pamoyo wanu watsiku ndi tsiku. Awa adzakhala malo anu ofooka ndipo mutha kukhalapo pokhapokha mbali iliyonse ya thupi lanu ikaloleza.

Kuphatikiza apo, kusamala bwino kumawononga mphamvu zambiri. Chifukwa chake mutha kulimbikitsa kulimba mtima kwanu poyesetsa kuchita bwino.

Kuphatikiza apo, ngati wotsutsa, ndibwino kuti mukhale ndi masewera olimbitsa thupi tsiku lomwelo mpira usanachitike. Ndi izi mutha kuyambitsa thupi lanu pazovuta zomwe zikuyembekezera tsiku lotsatira. Izi zimapangitsa kuti magazi aziyenda bwino komanso kukhala ndi minofu yolimba.

Lembani gawo lanu ndikuyang'ana mbali zosiyanasiyana zosangalatsa

Ndipanga magawo angapo a maphunziro pano, omwe cholinga chake ndi kukonza magawo osiyanasiyana olimbitsa thupi. Gawoli lidagawika pamitu ili pansipa:

• Kuthamanga / Mphamvu
• Liwiro Kupirira
• Kuthamanga Kwambiri
• Mphamvu / Kukhazikika Kwambiri

Magawo awa amakhalanso achindunji kuti muthe kuphunzitsa mokwanira pamlingo wanu:

1. Woyamba
2. wapakatikati
3. zotsogola

Muyenera kuti mwalandira chisonyezero chabwino cha msinkhu wanu ndi mayesero am'mbuyomu ndi mafotokozedwe anu ndipo tsopano mwakonzeka kukonzekera kulimbitsa thupi kwanu.

De kutentha

Kutentha ndi gawo lofunikira pokonzekera maphunziro ndi mpikisano. Ubwino wotentha umaphatikizapo:

• Kuchulukitsa kwa chidule ndi kupumula kwa minofu yotentha
• Kuchepetsa kuuma kwa minofu
• Ufulu wambiri woyenda
• Kuchulukitsa magazi kudzera munthawi yogwira minofu
• Lolani kugunda kwa mtima kuti kukwere kugwiranso ntchito musanayambe zolimbitsa thupi / mpikisano
• Mumakhalanso ndi malingaliro ophunzitsira kapena mpikisano

Kutentha kuyenera kukhala ndi magawo atatu akulu (Mphindi 15)

1. Kutenthetsa kwathunthu (Mphindi 3-5). Izi zitha kuphatikizaponso kuthamanga pang'onopang'ono komanso modekha kuti muwonjezere kugunda kwa mtima komanso kuzungulira kwa magazi.
2. Mphamvu kutambasula (Mphindi 5). Izi zimatanthawuza kutambasula komwe kukuchitika kale. Mukutambasula chonchi
   nthawi yotentha ndikubwereza kusuntha komwe mungayembekezere pamasewera.
3. Kutentha kwenikweni (Mphindi 3-5). Gawo lomaliza la kutentha ndikumakonzekera kuyesayesa kokwanira ndikutulutsa ndikukweza mtima wanu pafupifupi 85-90% yazomwe mungakwanitse.

Kutentha (3-5 mphindi)

Yendani pang'onopang'ono komanso mothamanga mozungulira mundawo kapena kumbuyo ndikubwerera kuchokera pamzere wolowera mpaka pakati mpaka minofu yanu itamasuka pang'onopang'ono ndikutentha.

Kutambasula kwamphamvu (mphindi 5)

Yendani mtunda pakati pa mzere ndi m'mphepete mwa malo operekera zilango ndipo nthawi zonse muziyenda kubwerera pamzere wa zigoli mukachita masewera olimbitsa thupi.

Mawondo apamwamba

Kupita patsogolo, bweretsani maondo anu mpaka chapakatikati.

Kupopera Kwambiri
Kupita patsogolo, tengani zidendene zanu ndikuyesera kugunda kumbuyo.

kupondaponda (kukalipira)

Sunthirani chammbali m'mphepete mwa malo amilango ndi phazi limodzi patsogolo pa linzake.

kuthamangira chammbuyo

Yendani chambuyo kuchokera pamzere wa zigoli mpaka m'mphepete mwa malo operekera chilango. Pitani kubwerera kumzere, kenako mubwereza.

akulumphalumpha
Pitani kuchokera pa mzere kupita kumapeto kwa malo okhala ndi chilango pogwiritsa ntchito kneecap yayikulu. Pitani kubwerera kumzere. Pitani m'mphepete mwa malango, choyamba bondo lanu lamanzere kenako kumanja kwanu,
akadali ndi bondo lalitali. Pitani kubwerera kumzere. Pitani m'mphepete mwa malango, ndikukweza bondo lokwera, koma tembenuzani bondo lanu. Pitani kubwerera kumzere. Bwerezani dongosolo lonse.

Kutentha kwenikweni (3-5 mphindi)

Apa mukukonzekera kuyesetsa kwambiri. Njira yabwino komanso yosangalatsa yochitira izi kudzera mu mtundu wamasewera amtimu. Iyi ndi njira yabwino yolimbitsira mgwirizano pamasewerawa ndikuwonetsa umodzi pa
malo osewerera. Magulu nthawi zambiri amachitira izi limodzi ndipo mutha kuchitanso izi limodzi ngati omutsutsa komanso ochita masewera olimbirana.

Kutentha ndikoyenera mulingo uliwonse momwe mumafunira kumasula minofu yanu.

Kuchita masewera olimbitsa thupi mwachangu komanso mwachangu

Chitani 1

Pazochitikazi mudzachita zochepa. Mwachitsanzo, mutha kugwiritsa ntchito ma cones omwe mumayika 20 mita kutalika. Ndi ma sprints awa mumapereka kuthekera kwanu, cholinga chakukulitsa mphamvu yanu.

Mukufuna kupanga dongosolo lokoka sprint. Tsatirani chithunzichi m'munsimu kuchokera pa kondomu kupita kuchombo:

Sungani mphindi ziwiri pakati pa sprint iliyonse ndikuchita ina, koma yang'anani kugunda kwa mtima wanu. Yembekezerani kugunda kwa mtima wanu kuti mubwerere ku 2-60% ya kugunda kwamtima kwanu mukamayenda pang'onopang'ono kubwerera koyambirira, kenako kubwerera ku kondomu yoyamba.

Nthawi zonse ndimayeza kugunda kwa mtima wanga ndi smartwatch yanga, ndili nawo nayi positi yokhudza wotchi yabwino kwambiri yamasewera yolondolera za mtima pamaphunziro akumunda kuti mutha kuwerenga.

Kusiyanasiyana kosavuta sikuyenera kuyika ma cones molunjika, koma kuwakankhira mbali ya 45˚ ndi sprint iliyonse. Mwanjira imeneyi mutha kuphunzitsanso ukatswiri wanu.

Chitani 2

Pochita masewera achiwiriwa, mumapanga zosiyananso pang'ono, apa mutha kugwiritsa ntchito ngodya zachigawocho kuti mumange seti yanu:

Mumapanga liwiro lanu pamzere woyamba wowongoka, kenako pitani mozungulira kupita kumzere womwe uli mbali inayo. Komanso apa, onetsetsani kuti kugunda kwa mtima kwanu kubwereranso ku 60 - 65% yazomwe mtima wanu umagwira pakati pobwereza.

Chitani 3

Ikani ma cones angapo kapena timitengo pansi ndikuziyika pamiyeso yosiyanasiyana ya 1-2 mita padera:

• Limbikitsani mita 15 kuyambira pachiyambi
• Yendani pamtengo / chulu chilichonse ndipo pitirizani kuthamanga
• Chepetsani mutafika pamtengo womaliza
• Yendani pang'onopang'ono kubwerera koyambirira

Chitani 4

Ikani ma cones 6 monga akuwonetsera, kuyambira pa mzere wazolinga:

Mumachita kubowola kosiyana pamtundu uliwonse pachilango:

1. Yambirani pa 1, thamangirani cham'mbuyo pamiyeso yaying'ono kuti mupeze cholumikizira A, kenako mutembenuke ndikupanga sprint yayikulu pakona yakutali ya chilango (2). Kenako bwererani ku 1 pang'onopang'ono.
2. Njira zina zophatikizira B, kenako kuthamanga kwinakwake kumapeto kwa malangizowo ndikubwerera modekha.
3. Jog to cone C, kenako sprint mpaka 2.
4. Kuthamangira koni D, kenako kuthamanga kwambiri mpaka 2.

Izi zikuyimira kubwereza kamodzi. Pumulani mwakhama kwa mphindi zitatu pakati pa kubwereza.

Chitani 5

Apa timayeserera mayeso a CODA omwe ndi gawo la FIFA Fitness Test pomwe kuthekera kosintha mayendedwe kumayesedwa.

Ikani ma cones awiri (uwu ndiye mzere woyambira), theka la mita kupitiliranso mumayikanso ma cones ena awiri, iyi ndiye mfundo A (chipata choyambira). 2 mita kuchokera pa point A, ikani ma cones ena awiri pa point B, ndipo pambuyo pa 8 mita ikani matailosi ena awiri pa point C.

• Apa mumathamanga 10 x 8 x 8 x 10 x XNUMX mita
• Pakati pa point A ndi point B pali 2 mita ndipo pakati pa point B mpaka point C ndi 8 mita (kuchokera pa point A mpaka C ndi 10 metres)
• Pambuyo pa siginecha, pitani kuchokera kumzere woyamba mpaka pa C
• Thamangani chammbali kupita kumanzere kulowera ku B, kenako molunjika ku point C
• Kuthamanga mwachizolowezi kuchokera pa malo C mpaka pachipata choyambira
• Yesetsani kutengera pafupi masekondi 10

Kupirira Zochita

Chitani 1

Ikani 1: Yambani kuchokera panjira yothamanga ndikuthamangira mbali inayo ndikubwerera. Chitani izi pafupifupi 80-85% yamagetsi anu.
Ikani 2: Yambirani pambali ndipo tsopano chitani zomwezo koma nthawi ino kulipira

Chitani 2

Ikani 1: Pitani pamphepete mwa malo am'mbuyo ndi kumbuyo

Zida 2: Sewerani pakati ndikubwerera

Ikani 3: Pitani pamphepete mwa malo am'mbuyo komanso kumbuyo

Bwerezani zochitika pamwambapa koma nthawi ino yambani ndi seti 3 ndipo malizitsani ndi set 1.

Chitani 3

6 x 10-sekondi imathamanga pa 70-80% yamphamvu kwambiri. Kupuma / kupumula masekondi 15 (kuthamanga pang'ono) pakati pa sprint iliyonse

Chitani 4

Zida 1: Sprint 50 metres pa 80% yothamanga kwambiri. Masekondi 25 akuchira
Ikani 2: Sprint 100 metres pa 80% yothamanga kwambiri. 45 masekondi kuchira
Ikani 3: Sprint 200 metres pa 80% yothamanga kwambiri. 1'30 masekondi kuchira

Chitani 5

Kuzungulira mundawo. Kuthamangitsani kutalika kwa mundawu pambali. Kenako yendani modekha kutsidya lina lamunda motsatira mzere wakumbuyo. Kenako bwererani mbali inayo mbaliyo, ndikubwerera koyambirira. Thamangani pafupifupi 80-90% yothamanga kwambiri.

Chitani 6

Apa timayeserera kuyesanso kobwereza kwa Sprint Ability komwe ndi gawo la FIFA Fitness Test yomwe imayesa kuthekera kochita kubwereza mobwerezabwereza pamtunda wa 30 mita.

Ikani pansi ma cones awiri (uwu ndiye mzere woyambira), mita imodzi ndi theka kupitiliranso ikani ma cones awiri, ili ndiye chipata choyambira. 30 mita kupitilira apo mudayikanso ma cones awiri, ili ndiye chipata chomaliza.

• Pambuyo pa chizindikiritso, pitani pa 100% yothamanga kwambiri kuyambira pamzere woyamba mpaka pachipata (30 metres)
• Bwezeretsani masekondi 30 ndikubwerera kumzere woyamba
• Bwerezani kasanu
• Yesetsani kumaliza sprint iliyonse pansi pamasekondi 5 momwe mungathere
• Oweruza ena odziwa zambiri amayenda maulendo 6 maulendo 40 mu masekondi 6 - 6,5 ndikubwezeretsa kwachiwiri

Kuthamanga Kwambiri

Chitani 1

Ikani 1: Thamangani kuchokera kuderali kupita kumalo ena ndikubwereranso. Thamangani pafupifupi 60-70% yama max anu

Ikani 2: Bwerezani zomwezo koma onjezerani kukula kwa 80-90% ya max yanu

Chitani 2

Woyamba: thawani 1000 m mphindi 6, mphindi zitatu kuthamanga pang'ono, 3 m mphindi 500, mphindi zitatu kuthamanga, 3 m mphindi 3

wapakatikati: 1000m mumphindi 5, mphindi zitatu kuthamanga pang'ono, 3m mu 500'2, mphindi zitatu kuthamanga pang'ono, 30m mu 3'500

zotsogola: 1000m mumphindi 4, mphindi zitatu kuthamanga pang'ono, 3m mphindi 500, 2 kuthamanga pang'ono, 3m mphindi 500

Chitani 3

Konzani ma cones 6 monga akuwonetsera pansipa:

• Thamangani kuchokera pakona 2, lapani A kuti mufike 1, ndikubwerera pang'onopang'ono pakati pa 1 ndi 2
• Bwerezani ndi ma cones B, C & D
• Bwerezani dera lonse mobwerezabwereza (mwachitsanzo D, C, B, A)
• Uku ndi kubwereza kamodzi

Kuchira kwa mphindi 4 pakati pa seti iliyonse

Chitani 4

Apa timayeserera mayeso a Interval Test omwe ndi gawo la FIFA Fitness Test yomwe imawunika kuthekera kothamanga mwachangu kuposa ma 75 mita ndikusinthana ndi mita 25.

Apa timathamanga maulendo 40 mtunda wa 75 ndi mpata wa 25 mita yomwe yonse ndi 4000 mita. Titha kugwiritsa ntchito mizere ya mpira chifukwa cha kukula kwake. Apa tikugwiritsa ntchito mizere yakumbuyo ndi mizere yamalo operekera chilango.

• Yambani pamzere wolozera pafupi ndi ngodya
• Thamangani ma 75 mita, ndiye kuti, kupita kumzere wolowera mbali inayo
• Imani pamzere wokhala ndi zilango ndikupitilira mzere wakumbuyo ndikuyenda kubwerera kumalo opangira malango (25 mita yonse)
• Pamzerewu wamalo operekera chilango mumayambiranso kuthamanga kutsidya lina
• Bwerezani mpaka mutakwanitsa 40
• Yesetsani kusunga masekondi 15 pa 75 mita ndi 20 masekondi pa 25 mita
• Sikuti mumayenera kugwiritsa ntchito mizere m'bwalo la mpira, koma onetsetsani kuti kutalika kwa 40 x 75/25 mita ndikolondola

Zochita kuti mukhale okhazikika

M'dziko lamasiku ano la Health and Fitness, ndizovuta kupeza mawu oti "kukhazikika kwenikweni" ndipo maphunziro a mpira siosiyana. Kafukufuku wasonyeza kuti minofu yayikuluyi imathandizidwadi kuti izithandiza msana asanayende miyendo.

Cholinga cha maphunziro okhazikika ndikukula kwa kuthekera kwa minofu yayikulu kuti igwire bwino ntchito moyenera
Gwiritsani ntchito njira yolumikizirana kuti mukhale okhazikika.

Osati zokhazo, koma ndikofunikanso kuti tikhale olimba mtima kuti tipewe kuvulala kwamtsogolo momwe tingathere. Pochita masewera olimbitsa thupi, simuyenera kusiya zolimbitsa thupi zoyambira komanso zoyambira. Chitani izi sabata iliyonse, katatu pamlungu ngati zingatheke.

Kupatula kuti mumakhala olimba mtima, izi zimapindulitsanso kuti mutha kuyenda m'njira yosavuta.

Nazi zina zomwe mungachite monga gawo la maphunziro anu.

Chitsulo

• Yambani pazinayi zonse ndi manja pansi pa mapewa ndi mawondo pansi pa mchiuno.
• Ikani msana wanu osalowerera ndale ndikuchita nawo abs yanu potengera batani lanu la m'mimba pang'ono msana wanu.
• Pepani mwendo umodzi kumbuyo kwinaku mukusunthira dzanja linalo kutsogolo.
• Gwirani ndikuwonjezera nthawi yayitali mpaka masekondi 20.
• Pang'onopang'ono mubweretse mwendo wanu ndi mkono ndikusintha mbali.
• Pangani ma seti a 5-10 reps.

Kudulira matabwa

• Tambasulani ndikudalira mikono yanu
• Dzikankhireni pansi kotero kuti mupumire pazala zanu ndi m'zigongono
• Sungani msana wanu mosalala, molunjika kuchokera kumutu mpaka zidendene
• Pendeketsani m'chiuno ndikumangirira ABS yanu, thandizani kumapeto kwanu kuti musamamire mlengalenga
• Gwiritsani masekondi 20 mpaka 60, tsitsani mmbuyo ndikubwereza
• pangani ma 2-5 reps

mbali yammbali

• Bodza mbali imodzi, chigongono pansi pa phewa lanu, onetsetsani kuti mchiuno mulinso
• Miyendo yonseyo iyenera kukhala yowongoka komanso yogwirizana ndi thupi
• Dzikankhireni mpaka pali mzere wolunjika pakati pa mapazi, chiuno ndi mutu
• Gwiritsani masekondi 20 - 60
• Lembetsani ndi kubwereza kumbali inayo

Mpira waku Switzerland

• Bodza ndi mimba yako pa mpira
• Ikani manja anu m'makutu mwanu ndikutuluka pamalo anu oyamba
• Bwererani kumbuyo kumtunda
• Bweretsani magawo 15 a 3 ndikupumula kwachiwiri kwa 30

Zochita zozizira

Achilles Tambasula

Imani ndi mwendo umodzi patsogolo pa inayo, mapazi akuloza kutsogolo, chidendene pansi ndi mwendo wakumbuyo utawerama pang'ono. Sungani msana wanu molunjika ndikutsamira modekha ndi chidendene mpaka mutayamba kumva mumtundu wanu wa Achilles.

kutambasula ng'ombe

Imani ndi mwendo umodzi kutsogolo kwa winayo - pang'ono kuposa momwe mumachitira kale - mapazi akuloza kutsogolo. Chidendene pansi ndi mwendo wakumbuyo molunjika. Kuyika msana wanu molunjika, pindani bondo lanu lakumaso ndikusunthira kulemera kwanu patsogolo ndikutsika mpaka mutamvekera kumbuyo kwa ng'ombe yanu.

kutambasula ntchafu

Gwirani phazi lanu ndi dzanja lanu ndikukweza phazi lanu kumbuyo kwa matako anu. Kokani phazi kumbuyo ndi kutali ndi matako ndikukankhira bondo pansi. Gwiritsani ntchito khoma kapena mnzanu ngati kulingalira kuli vuto.

Kutambasula Kwa Hamstring

Imani ndi mwendo umodzi patsogolo pa inayo, mapazi akulozanso kutsogolo. Bwezerani mchiuno ndikubwezeretsa nsana wanu molunjika momwe zingathere, manja anu atapuma pa bondo, kenako yongolani mwendo wanu wakutsogolo. Kenako yongolani mwa kukankhira m'chiuno mmbuyo ndi pansi.

Kutambasula khosi mukugona

Khalani ndi mwendo umodzi patsogolo panu, ndikutambasula kuti phazi lanu likhudze mkati mwa mwendo wanu wowongoka. Sungani msana wanu molunjika ndikugwira nsonga ya phazi lanu ndi dzanja lanu. Gwirani, tulutsani mpweya ndikusunthira manja kumbuyo mwendo wanu. Sinthani miyendo ndikubwereza.

kubuula kutambasula

Imani ndi mapazi anu pafupifupi phewa m'lifupi. Sungani mwendo wanu wakumanja molunjika, pindani bondo lanu lakumanzere ndikutsamira mutu wanu kumtunda mpaka mutamva kutambasula mkatikati mwa ntchafu yanu yakumanja.

chala chala chakuphazi

Yambani kutambasula ndi zidendene pamodzi, mutagwira mapazi onse ndi manja anu. Yembekezerani patsogolo kuchokera kwa inu
mchiuno, pang'onopang'ono kukulitsa kutambasula.

khosi

Dulani dzanja limodzi mozungulira pachifuwa panu, ligwireni ndi dzanja lanu kapena mkono wanu, pamwambapa. Tulutsani pang'onopang'ono pamene mukukoka dzanja lanu lakumwamba. Bwerezani ku dzanja linalo.

Triceps kutambasula

Tambasulani dzanja limodzi kuchokera pakati pa msana wanu, zala zikuloza pansi. Gwiritsani dzanja lina kuti mugwire chigongono. Tulutsani pang'onopang'ono ndikukoka pang'ono.

Masiku opumula mutaphunzira kwambiri

Kupuma ndikofunikira pakuwonetsetsa kuti thupi likugwira bwino ntchito. Ndikofunikira kuti aliyense amene akutenga nawo mbali
zolimbitsa thupi pafupipafupi zimapatsa thupi nthawi yoti lipezenso bwino.

Pambuyo pa maphunziro opirira mumafunikira pafupifupi maola 24 kuti mupumule musanaphunzitsenso. Mukamaliza kuphunzira nthawi yayitali, onetsetsani kuti mwapeza pafupifupi maola 72 a nthawi yopumula.

Onetsetsani kuti pali mpumulo wokwanira pakati pa maphunziro ndi magawo ampikisano.

M'mitundu yonseyi, kuchira pakuchita masewera olimbitsa thupi ndikofunikira kwambiri. Ngati simukonzekera, simupita mwachangu
yambani kusuntha ndipo mtundu wamaphunziro udzatsika. Zikatero mumaphunzitsa pafupipafupi (kuchuluka) koma osati moyenera (khalidwe).

Zakudya zabwino kwa oweruza

Matupi athu amangogwira ntchito ngati angathe kudya zakudya zoyenera ndi madzi. Izi ndizofunikira makamaka m'masiku / maola asanakwane masewera kapena gawo lophunzitsira.

Monga wotsutsa wokonda simusowa kusiya zabwino zonse komanso moyo wabwino, koma mumatulukamo zomwe mumayika. Makamaka ngati chimodzi mwa zolinga zanu ndikuti mukhale wathanzi ndikuchepetsa thupi, izi ndi zina zowonjezera zomwe muyenera kumvera.

Momwemo, zakudya zanu ziyenera kukhala ndi izi:

Zakudya Zamadzimadzi: Zakudya zimakhala ndi ntchito zingapo zofunika. Amapereka mphamvu zakuthupi ndi zamaganizidwe pazinthu zofunikira kwambiri monga kuyimbira mluzu kapena kuphunzira. Amalowa m'magazi kuti agwiritsidwe ntchito ngati mphamvu, kapena amasungidwa ngati glycogen mu minofu ndi chiwindi kuti adzagwiritsidwe ntchito mtsogolo.

Gulukosi: mafuta oyambira ubongo wathu, pogwiritsa ntchito pafupifupi 60% ya shuga yemwe amapezeka. Chifukwa chake shuga wa magazi akatsika, ubongo sugwira ntchito moyenera. Zosankha
ndipo maluso amachepetsedwa ndipo kutopa kumachitika. Sungani chakudya choyenera
Sewerani magazi m'magazi ndikusunga mphamvu komanso kulemera kwake.

Pali mitundu yosiyanasiyana ya chakudya, yomwe ina yake imasungunuka pang'onopang'ono ndikupereka khola,
gwero lokhalitsa la mphamvu. Zina, zomwe zimayamwa mofulumira, zimapangitsa kuti shuga wambiri awonjezeke mwachangu
ndi funde la mphamvu.

Magwero abwino a chakudya kumasulidwa pang'onopang'ono:

• Pasitala wokhathamira
• Mkate wonse wambewu
• Mpunga wa Brown Basmati
• Phalaphala
• Muesli / Nthambi Yonse
• Nyemba / soya / nyemba za impso
• Maapulo / Mapeyala / Zipatso
• Broccoli / phwetekere / nyemba zobiriwira
• Zakumwa za Smoothie

Zida zabwino zotulutsa zakumwa zoziziritsa kukhosi:

• Zakudya Zoyeserera
• Chokoleti
• mipiringidzo yambewu
• Nthochi
• Mbatata
• Zipatso zouma
• Buckwheat / Msuweni
• Juwisi wazipatso
• Zakumwa zamasewera

Mafuta: ndizofunikira pakudya ndipo zimakhala ndi zofunikira zambiri m'thupi. Mafuta ndiye nkhokwe yamagetsi yayikulu mthupi komanso gwero lalikulu la mphamvu kuchitira zinthu zochepa. Mafuta amateteza monga zotchinjiriza kumatenda ofunikira monga mtima, chiwindi, impso, ndulu, ubongo ndi msana. Mafuta ndi gawo lofunikira pamatumbo onse, kuphatikiza misempha ndi maselo amubongo.

Mafuta ndiofunikira pachakudya chilichonse cha oweruza, koma ndikofunikira kudya mafuta oyenera. Mafuta omwe amapezeka mumbeu, mtedza ndi nsomba ndizofunikira, monganso mafuta a polyunsaturated ndi mafuta. Mafuta okhuta komanso opangidwa ndi monounsaturated omwe amapezeka mumkaka, ndipo zakudya zokazinga nthawi zambiri zimawoneka ngati mafuta osafunikira ndipo ayenera kupewa, makamaka ngati mukufuna kuonda.

Mapuloteni: Mapuloteni ndi macronutrient ofunikira mthupi. Akumanga mafupa, minyewa komanso minofu. Mavitamini onse ndi mapuloteni. Mavitamini amayang'anira zochitika zambiri zopanga mphamvu, komanso kapangidwe kake ndi kukonza kwa minofu, makamaka minofu. Mapuloteni amathanso kukhala gwero lamphamvu pakutha kwamahydrohydrate mutatha masewera olimbitsa thupi, koma izi ziyenera kupewedwa ngati kuli kotheka.

Nthawi zonse ndimagula zosakaniza zakumwa masewera, ma smoothies ndi mipiringidzo yamagetsi kuno ku Decathlon kenako tengani zakumwa zanga mu botolo la madzi kapena kuzipanga kunyumba mpikisano usanachitike.

Kupewa Kutaya madzi m'thupi

Minofu ndi madzi 75%. Kutaya madzi ochepa ngati 3% kumatha kubweretsa kuchepa kwa 10% yamphamvu komanso kutaya kwa 8% mwachangu, komanso kumatha kusokoneza chidwi cha m'maganizo. Kutuluka thukuta ndimachitidwe abwinobwino a thupi nthawi yamaphunziro kapena mpikisano. Zotsatira zosapeweka ndikuti thupi limataya madzi mwachilengedwe.

Komabe, panthawi yochita masewera olimbitsa thupi, masensa a ludzu amaletsedwa ndipo simudzazindikira kuti muli ndi ludzu, chifukwa chake ndikofunikira kuti oimirawo azikhala ndi madzi abwino ndikupitiliza kumwa zakumwa pamasewera.

1. Mwakutero, oimba akuyenera kumwa malita 2 amadzi tsiku lisanachitike.
2. Kutaya madzi amthupi kumabweretsa kutopa, chifukwa chake ampires ayenera kumwa madzi ambiri pamasewera.
3. Lamulo la chala chachikulu ndikuti: imwani pang'ono komanso pafupipafupi. Imwani pafupifupi 200 ml (kapu yapulasitiki yodzaza) ndipo chitani izi mphindi 15-20 zilizonse. Kudikira zotsalazo ndikutali kwambiri.
4. Imwani kapu imodzi yamadzi mphindi 1 zilizonse m'maola omwe akutsogolera mpikisano.
5. Mukamwa chakumwa chomwe chili ndi caffeine, muyenera kumwa madzi owonjezera.
6. Mutha kusankha zakumwa zamasewera isotonic nthawi yonse yopikisana kapena theka la gawo lamaphunziro mwamphamvu kuti mudzaze madzi mwachangu.

Kodi muyenera kumwa chiyani?

1. M'madera otentha, madzi okha ndi omwe ayenera kumwedwa. Izi ndichifukwa choti kuwonjezeranso chakudya kumachepetsa momwe madzi amalowerera m'magazi.
2. Imwani zakumwa zoziziritsa kukhosi koyambirira koyambilira ndikumwa zakumwa zam'madzi zam'thupi nthawi yopuma ndi zina m'mphindi 20 zapitazi.

Otsutsa ayeneranso kuthirira mokwanira pambuyo pake kuti asinthe kutaya kwamadzi. Imwani zamadzimadzi mutatha mpikisano mpaka kamodzi ndi theka kuonda kwa thupi. Ie ngati 1 kg yolemera thupi yatayika kudzera thukuta, imwani 1,5 malita amadzimadzi. Imwani mukangomaliza maphunziro anu momwe kupuma kwa madzi m'thupi kumatenga mphindi 30.

Dzulo lisanachitike masewerawo

1. Idyani chakudya cham'mawa chotsitsa kwambiri, mwachitsanzo mbale ya muesli yokhala ndi zipatso, zidutswa 1-2 za toast wa tirigu (wokhala ndi kupanikizana, marmalade kapena uchi ngati mukufuna), ndi kapu yamadzi azipatso.
2. Ndikofunikira kumwa kwambiri masana (madzi, timadziti, zakumwa zamasewera, etc.).
3. Idyani 2-3 "zokhwasula-khwasula" tsiku lonse.
4. Musanadye chakudya chamadzulo (madzulo) - idyani chakudya chozungulira zakudya zopatsa mphamvu kwambiri.

Tsiku lamasewera

1. Idyani chakudya cham'mawa cham'madzi chotsika pang'onopang'ono ngati tsiku lomwelo.
2. Idyani chakudya chotsitsa musanadye musanadye maola 3-4 maola asanayambe.
3. Pitilizani kudya 'zokhwasula-khwasula' mpaka ola limodzi mpikisano usanachitike.

Masewera atatha

1. Idyani chotupitsa cha carbohydrate posachedwa mpikisano kapena maphunziro, mwachitsanzo nthochi,
   mabisiketi am'mimba, ndi zina zambiri.
2. Idyani chakudya chokhala ndi carbohydrate mkati mwa maola awiri kuchokera pamasewera kapena gawo lophunzitsira.

Joost Nusselder, woyambitsa wa referee.eu ndi wotsatsa malonda, bambo ndipo amakonda kulemba zamitundu yonse yamasewera, komanso adasewera masewera ambiri kwa moyo wake wonse. Tsopano kuyambira 2016, iye ndi gulu lake akhala akupanga zolemba zothandiza ma blog kuti athandize owerenga okhulupirika pamasewera awo.