Izvi Zvikamu zveHyibatsira Kubatsira Kuvandudza Kutamba Kwekuita
Haiti kutora scientist sarotti kuti anzwisise kuti mumwe munhu anoda kudzidzisa zveMuchinjikwa Mitambo anoda kushanda zvakasiyana pane mumwe munhu anoda kuwedzera unyanzvi hukuru mune acroyoga . Ikoko kushanda kunofanirwa, kuvandudzwa kwakakura kunobva kune zvakananga zvekudzidziswa, kana kudzidziswa kunoita unyanzvi hune chokuita nemutambo kana basa rauri kuda kuvandudza. Nokudaro, iwe haugoni kuita zvakanaka pane tennis usina kushanda nesimba rako, simba, nekukurumidza, nekubatana kwemaoko, kunyanya sezvavanotaura nekutamba tennis.
Ichi ndicho chinonyanya kukoshesa unyanzvi hunoita basa- hunoparadzanisa nzvimbo mbiri dzakasiyana dzekuvandudza muviri:
Health-Related Fitness
Nzvimbo yekutanga inosanganisira zvikamu zvishanu zvehutano zvine chokuita nehutano . Izvi zvinowanikwa zvikamu-moyo wemwoyo, kutsungirira, musimba simba, kugadzikana, uye kuumbwa kwemuviri-zvakakosha kune munhu wose, munzira dzose dzehupenyu, pasinei nokuti une chido chokukwikwidzana kana kuita panzvimbo yakanakisisa.
Somuenzaniso, paunodzidzisa kuvandudza kushushikana kwemoyo wako, iwe uri kubatsira kuderedza ngozi yako yepfungwa yemwoyo. Kana iwe uchidzidzira kuvandudza kushanduka kwako, iwe uri kubatsira kuchengetedza kufamba kwemafambiro, izvo zvinovandudza kukwanisa kwako kuita mabasa ehupenyu hwezuva nezuva, sekunyora zvinhu kubva pasi kana kutambanudza kusvika kune zvinhu papamusoro mashefu. Zvinhu izvi zvishanu zvakakosha zvehutano uye zvikweretesa kune zviito zvakanaka zvekuita mararamiro, kunyanya kune avo vanosangana neAmerican College of Sports Medicine's (ACSM) miitiro yekuita basa.
Skill-Related Fitness
Kana iwe uchitove wakasangana nemitemo ye ACSM yekuita basa, uye iwe unoda kuita zvakawanda kuti udzidzise chimwe chiitiko chakafananirana nemafaro-chinangwa kana chinangwa, unofunga kuongorora zvikamu zvitanhatu zvine utano zvine chokuita nehutano. Izvo zvikamu, dzimwe nguva zvinonzi mitambo yakabatana nemitambo, inosanganisira simba, kukurumidza, kugona, kushanda nemaziso, kuenzanisa, nekuita nguva.
Kusiyana pakati pezvikamu zvishanu zvehutano zvakabatana zvehutano uye hutanhatu hunoenderana-unyanzvi hunoenderana nehutano hwemapfupa ehutano kusvika kune zvakananga zvekudzidzira nekushanda. Mune mamwe mazwi, apo munhu wese anobatsirwa nemwoyo murefu, kwete munhu wose anoda kudzidzisa nekukurumidza. Kuti uzviise nenzira imwe, mukuru wako ane makore 85 anogona kubatsirwa nekufamba kwemazuva ose kunobatsira kuchengetedza mwoyo wake muhumiro, asi iye haafaniri kushushikana nekukurumidza kufambisa inofanirwa kumhanya makiromita mashanu.
Saizvozvowo, apo mamwe mimwe mitambo nemabasa zvinoda maitiro akaenzana okudzidzira regimen anokonzera zvose zvehutano-zvine chokuita nehutano, zvimwe zvemitambo zvinoda kuisa pfungwa imwechete kana maviri chete. Semuenzaniso, vatambi ve tennis vanofanirwa kutarisa nzvimbo dzose kuitira kuti vaite pamatunhu akakwirira, asi maOlympic weightlifters vanogona kurega nekuisa pfungwa dzavo pane simba ravo, simba, uye simba rose.
Kana iwe uchida kukudziridza uwandu hwako hwehutano kunze kwezvinodiwa zvehutano, funga kufungidzira chirongwa chako chekuita basa kuti uise maitiro anoshandiswa kugadzirisa zvikamu-zvine chokuita nehutano hwehutano.
1 - Simba
Simba chiyero chinobatanidza kukurumidza uye simba. Muchidimbu, ndiyo kukurumidza iwe unogona kuunza simba rakakura. Mumitambo, "vatambi vane simba" ndeavo vanoita simba risina simba mukupfupi, kuedza kwose. Olimpiki weightlifters, vatambi vematambo, uye "masimba gymnasts" zvose mienzaniso yakajeka.
Asi izvi hazvirevi kuti vatambi mune dzimwe mitambo, sebhasikiti, volleyball, uye tennis, havabatsiri pakuwedzera simba. Semuenzaniso, kusvetuka kuti uwane ruzha runoda simba regumbo paunenge uchitsvaga volleyball kunoda kusanganiswa kwesimba rekumusoro-uye pasi.
Kuti uwedzere simba rako, unofanirwa kuita maitiro anosanganisira basa rekudzivirira nehanzvadzi. Semuenzaniso, bhokisi repineometric rinomuka kuva nesimba remuviri-pasi nokuti vanoda kuti iwe uwedzere kuwedzera muviri wako uremu huri mumhepo kuitira kuti uende pabhokisi. Kusungirira chidimbu chakareruka paunenge uchitsvaga chimwe chiitiko chinosanganisira kusagadzikana nekukurumidzira, uye kukurumidza kusimbisa simba kudzidziswa kunofambisa, sekuchenesa uye kujeka kana kettlebell kushanduka, uye kuita mano.
2 - Kushanya
Paunofunga nezvekukurumidza kudzidziswa, iwe unogona kufunga nezvekukurumidza kunotanga kukwanisa mamita-mita sprint, asi iyo tsanangudzo shoma inorega chimwe chinhu chinokosha: Kachimbidzika, nemasikirwo, akaenzana.
An Olympic-level 100-meter sprinter inofanira kuva yakanyanya, nekukurumidza, asi kwemaminitsi anenge gumi chete. Kune rumwe rutivi, mutambi wemarathon anomhanya angada kuwedzera kukurumidza kwake kuti agadzirise hutsva hwake huri nani, kuderedza mararamiro ake emakiromita gumi kubva pamaminitsi kusvika maira kusvika 9.5-maminitsi nemaira-iyo inofanirwa kuchengetedza kwemaawa mashoma anopfuura mana. Iwe zviri nani uchitenda kuti vatambi vaviri ava vanofungidzirwa-mutambi uye marathon anomhanya-vanodzidzisa zvakasiyana, asi vane chinangwa chakafanana: Kuti vave nekukurumidzira kwemitambo yavo.
Tsanangudzo ye "kukurumidza," ipapo, inowanzosiyana-siyana, uye kurovedza kuchasiyana maererano nemitambo iwe uri kudzidzira. Izvo zvakati, pasinei nemitambo, kukwirira kwemazuva ekudzidzisa kudzidzira (HIIT), ndeimwe yenzira dzakanakisisa dzokuvandudza kufamba kwako.
HIIT kudzidzisa kunosanganisira kushanda pane zvose-kunze kana pedyo nezvose-kushanda kwekuisa nguva yenguva, kuteverwa nekugadzirisa nguva yekuzorora. Iyi nzira yekurovedza inokuita kuti urambe uchipikisa maitiro ako aerobic uye anaerobic, uchidzidzisa masimba ako ekushanda, mwoyo wako, nemapapu, kuti uwedzere kugadzirira kushanda kumazinga akakwirira ekuwedzera. Kureba uye kuwedzerwa kwezvidimbu zvaunoshandisa zvichange zvakareba kana zviduku, zvishoma kana zvakaoma kana zvakawanda, zvichienderana nemutambo wako.
Semuenzaniso, marathon anomhanya angangodaro anobatsirwa kubva kudzokorora kwemairenda-chimiro chekudzidzisa nguva apo mumhanyi anoenda ose-kunze kwemaira yakazara vasati vazorodza, vozoita zvakare. Kune rumwe rutivi, sprinter haina chido chekuita nguva dzenguva refu, uye zvingava zviri nani pakuita zviduku, zvikamu zvakanyanyisa zvakanyanya kubva kubva 40 kusvika ku 400 mamita murefu.
Izvozvi pfungwa dzinoshanda kana iwe uchida kukurumidzira mukushambira, mabhasikoro, kana kunyange mitambo yakadai sebhokisi nebhasikoro. Nharaunda yekudzidzisa inenge iine matanho epamusoro-soro zvine chokuita nemutambo wako unogona kukubatsira kuti uwedzere kukurumidza.
3 - Agility
Iyo tsanangudzo yakajeka yehutano ndiko kukwanisa kufamba nekukurumidza uye nyore, asi tsanangudzo iyi haina kunyora mufananidzo wakajeka wekuti unobata sei nemitambo. Chimwe chinotsanangurwa chakajeka ndechekuti simba rekugona kukwira nokukurumidza uye nyore nyore kuchinja .
Vatambi vema basketball, semuenzaniso, vanoshamisa kwazvo-havangomhanyiriri uye vachidzika pasi pedare, vanofanira kufamba kumativi ose, kusvetuka, kusvetuka, uye kubvisa shure mushure mhinduro yekukurumidza kune kufamba kwebhokisi nevamwe vatambi. Miviri yavo inofanira kudzidziswa kupindura uye kuchinja nzira padonho rehapi.
Agility drills inowanzobatanidza maitiro anoita kufamba kwechiso uye kutungamira shanduko. Semuenzaniso, kukwira kwemaseri kunoda kukurumidza uye yakananga kuiswa kwetsoka paunenge uchiyambuka urefu hwemakera. Zvimwe zvinokonzerwa neCone ndiyo imwe nzira inowanikwa. Ita zvinyoronyoro mu "T" kana nyeredzi maitiro, ipapo shingairira, slide, backpedal, kana kuti shandura maitiro zvichienderana neiyo inenge yava kusvika.
4 - Hand-Eye Coordination
Funga nezvemutambo wose nemabasa anobatsira kubva kune-honed-hand-eye (kana tsoka-eye) kubatana. Badminton, gorofu, bhora, basketball, nhabvu, racquetball, mbira, softball, uye pakupedzisira frisbee inongova mimwe mienzaniso mizhinji inoda kuti iwe ukwanise kuona chinhu chekunze uye kupindura zvakananga nemaoko ako netsoka kuti usangane -gadziriswa chinangwa. Mune zvimwe zviitiko, izvi zvinoreva kurova bhora regorofu kubva kune tee, uye mune dzimwe nguva, izvo zvinoreva kubata bhora.
Chinhu chacho ndechokuti iwe unogona kukudziridza ruoko-ziso kushanda zvakanaka nekukurumidza nemasero. Semuenzaniso, kusvetuka tambo kunoshamisa kushanda mukubatsira kukura tsoka-maziso ekubatanidza-iwe unokwanisa kukwanisa nguva yako kumhanya nenzira yakarurama kuti usabatwa mubambo. Saizvozvowo, kutamba kubata, kukwikwidza, kuputika bhora, nekukanda zvinhu pane zvinangwa zvinoshandisawo nzira dzinobatsira yekuvandudza unyanzvi.
5 - Kuenzanisa
Vadzidzisi vejimini, yogis, uye vanofambira mberi vose vanoda unyanzvi hwakanyatsogadziriswa huripo hwakakwana kuti vave nekwanisi kutora mitezo mumitambo yavo, asi havasi ivo chete vatambi vanobatsirwa kubva pakudzidza.
Kuenzanisa pachako kunoreva kukwanisa kwako kugadzirisa muviri wako nzvimbo kuti urambe wakarurama. Inobata nehutano hwakanaka, kana kuziva apo muviri wako uri munharaunda, uye uchikwanisa kugadzirisa muviri wako nzvimbo sezvo nzvimbo yako yekusimudzira ichichinja panguva yekufamba. Nemuenzaniso, nguva dzose paunotora danho, muviri wako unofanirwa kuchinja kune unogara uchichinja-shanduka wekuvhenekera kuitira kuti uchengetedze kubva pane.
Mukugadzirisa muviri, kuenzanisa kunotarisirwa kuti kuve kushanda, kushandura kutungamira, kumhanyira kusvetuka, nekugara wakarurama mushure mekunge uine jostled nemuvengi. Kune mashomanana mashoma apo kutarisa hakubatsiri basa rinokosha, uye pane zvakawanda zvekuita apo kuenzanisa kunotarisirwa kuti kuwedzerwa kushanda nekuchengeteka. Semuenzaniso, nzira dzinomhanya dzinobatsira kubva pakuenzanisa kudzidzisa nokuti inokwanisa kuvadzivirira kuti vasaputika mazhe kana kutora kuipa kwekugumburwa mushure mekudarika midzi kana kutsika pamugwagwa une dope.
Pane nzira dzakawanda dzekuenzanisa tereji . Ichokwadi, maitiro akajeka sekumira kune rimwe rutsoka, kana kuisa yoga muitiro wako wenguva dzose unogona kuita zvishamiso zvemhizha iyi. Asi iwe unogonawo kushandisa zvishandiso, zvakadai seBOSU mipira uye mabhalisa discs kuti uite maitiro akaita se squats, mapapu, uye pushups. Nokuita masimba ekudzidzira simba ekudzidzira panzvimbo isina kugadzikana, iwe panguva imwe chete unovandudza simba rako uye kuenzanisa.
6 - Reaction Time
Kuita nguva nguva inoreva kuti iwe unogona kukurumidza sei kupindura kune imwe yekunze. Funga nezvemutambo we tennis kwechinguva-vatambi vakakurumbira vanoita pakarepo pakarepo apo bhora richibva pamusana wevadzivisi vavo, vachienda kunzvimbo yavanotarisira bhora kuti riite.
Nguva yekuita nayo inonyanya kukosha mupfungwa dzako-muviri. Maziso ako anoona chikonzero, pfungwa yako inotsanangura chifukidzo, uye muviri wako unopindirana maererano nekududzirwa kwapiwa. Zvakawanda zvepfungwa idzi-muviri unoenderana nekuziva kwemutambo kana basa riri mubvunzo.
Kudzokera kune tennis muenzaniso, mutambi wemitambo yemasheni uyo akatamba tennis kwemakore akawanda anokwanisa kunge achinyatsonyorera nekufanotaura kufambisa kwebhola sezvo inoburitsa kubva kumusana wevadzivisi. Idzi ruzivo runovabatsira kuti vaite zvakakurumidza (uye nenzira yakarurama) kune zvinokurudzira. Ukuwo rumwe rutivi, mutambi wemutambo we tennis anogona kuona bhero richiuya kubva kumusana wevadzivisi, asi haikwanise kududzira zvavari kuona nokukurumidza, zvichiita kuti nguva yavo yekuita ichinonoke.
Mune zviitiko zvakawanda, kuvandudza kupindura nguva kunouya kusvika pakuwana ruzivo mumutambo uye kuita zvigaro zvemitambo. Nekudaro, vatambi ve softball vanogona kushanda pakuratidza mabhora, bhora rebhola rinogona kushanda pakudzivirira chinangwa sezvo vamwe vatambi vanoedza kugovera.
Iwe unogonawo kushandisa zvishandiso, kufanana nemapuranga anopindira ekugadzira kuwirirana kwehutano, kushandiswa kwemaoko-meso, uye nguva yekuita. Kunyangwe kutamba tafura tennis kana hovha yakaoma neshamwari inzira yakanaka yekuvandudza unyanzvi uhwu.