Vatambi vose vane ruzivo vanoziva zvikomborero zvekunaka kwakanaka kusati yatanga kuedza kwakasimba. Asi ndeipi nzira yakanakisisa yekudziya? Uye iyo yakareba kana kuti yakasimba yehuni-yehu inopikisa mitambo yekuita?
Izvo zvakanaka uye zvinotonhora zvekushisa zvisati zvamboita zvekuita zvekuita zvakakwikwidzana pakati pezvenyanzvi nevatambi kwemakore, asi zvinenge zvese vese nyanzvi dzinobvumirana kuti kusatidzira-kutora-kushanda kunoita, chaizvoizvo, kunatsiridza mitambo yekuita uye kunogona kuderedza dambudziko rekukuvara panguva yakaoma kurovedza muviri.
Asi mubvunzo unoramba uri - ndeipi nzira yakanakisisa yokuti mutambi agone kupisa? Iyo yakareba uye yakasimba yeyakanaka yekudziya-up inenge ichiri kukwikwidzana uye inotsvakurudzwa.
Musati makwikwi, vatambi vakawanda vanoita kwenguva yakareba ichidziya. Semuenzaniso, usati wapedza nguva yemabhasikoro, iwe unowanzowana mabhasikoro epamusoro achidziya pamusana wepamusoro kwemaminitsi makumi matatu kusvika 60 kana kupfuura. Asi zvigaro zvekushisa zvakadaro zvinogona kukuvadza kupfuura kunaka here? Chidzidzo kubva kuYunivhesiti yeCalgary chinopa kutsvaira patsva pfungwa yekare.
Physiology yeGuru Dzakare
Vazhinji vatambi vanoshandisa kudziya-kugadzirira muviri kuti uite maitiro makuru uye kudzivirira kukuvara. Izvo zvezvematongerwo enyika mushure mekudziya-up zvinoenderana ne-post-activation potentiation (PAP), iyo inoshanduka kwechimirochemical musumbu yekuita mhinduro inokonzerwa nekugadzirisa kwenguva pfupi yekuita basa rakaoma. Nenzira yevatambi nevarosi yakagara iri yekuwana nguva yakakwana uye yakasimba yechikamu chekudziya-uye, uye kuti ndezvipi zvidzidzo zvakananga zvinofanira kuitwa panguva yekudziya-up.
Shorter Warm-Ups Inogona Kuva Yakanakisisa
Chidzidzo chakaitwa neYunivhesiti yeCalgary Human Performance Laboratory chakawana kuti mamwe marudzi emabasa ekudziya anogona kunge ari nani kudarika vamwe kana zvasvika pakuvandudza kushanda, uye kunonoka kuneta. Kutsvakurudza kwavo kwakaratidza kuti kupfupika, kudonha kwakanyanya kunopisa kungave kuri nani kudarika nguva yakare, kunyanya kufema-ups, zvikurukuru kune mabhasikiti.
Chidzidzo chacho chakatarisa vatambi vechidiki gumi vanofamba-famba vachiita mapoka maviri ehudzi-shumba: kwenguva refu, yakasimba-yakanyanya kupisa-up yemaminitsi makumi mashanu yakaunza vatambi kusvika ku 95 muzana yemafungiro avo emwoyo, uye shomanana, nguva yekudziya-iyo yaive nevatasvi vemabhiza vachikwira kunze kwemazana makumi manomwe chete evane moyo yavo yakawanda. Vatsvakurudzi vakaenzanisa musikana we contractile kupindura uye chikwata chinokonzera simba revashambairi vasati vasvika, panguva uye shure kwekudziya.
Tsvakurudzo yakawana kuti kupisa-kwakapisa kwakaguma nekushushikana kwemaviri musimba uye musimba hukuru hunopindurwa pane kupisa kwenguva refu. Izvi, zvakare, zvakaguma nekuwedzera kwepamusoro masimba anokonzerwa pakati pevhasikoro vachiita zviduku zvinopisa. Kusiyana kwacho kwaishamisa zvikuru - huwandu hwemasimba huwandu hwaive huwandu hwe6.2 muzana, uye basa rose rakanga riri 5 muzana rakakwirira mumakwikwi emabhasikoro avo vakaita zviduku zvakatsva.
Maererano nekudzidza munyori-munyori Elias K. Tomaras, chidzidzo chinoratidza kuti "kunyange kupfupika kunopisa kunogona kuva nani kuvatambi vanoda kuisa muPAP."
Chero mutambi anoshanda mumitambo inoda nguva shomanana, yakasimba-kushanda nesimba, zvakadai sezviitiko zvepfint-kure kana zviitiko zvemasimba, angada kupa mhedziso inopisa-kutarisa kutarisa kwechipiri. Icho chinangwa chikuru chekudziya-up ndechokuisa mune zvakakosha uye zvakasimba zvebasa rekusimudzira PAP pasina kusika musheti kuneta.
Sample Warm-Ups
Pakati pese, yakanakisisa inopisa-famba yemutambo wakapiwa ndeyekuita kushandiswa kunoshandiswa mumutambo iwoyo nekufamba kwenguva, uye zvino kuvaka musimba uye mwoyo wepfupi zvishoma nezvishoma pamaminitsi akawanda. Kunhudza kwakanaka kuchakusiya iwe uchinge waputika mu swefu.
Mimwe michina yekudziya-inosanganisira kushandiswa kwakasimba kunofanidza kutama kwemutambo wako pamwe chete nezvimwe, muviri wakakwana uye kusvibiswa kushandiswa kwemaitiro. Mienzaniso yemasuru-activation warm-ups inosanganisira glute kushandiswa kwemuitiro uye iyo inotonhora-up .
Nokuda kwemuenzaniso maitiro mashomanana ekudziya, chengeta chirongwa chekudzivirira kukuvadza kweAACL . Wedzera iruka nechinangwa kuti utange kuwedzera kukurumidza kwemoyo uye kubuda kweropa.
Kusvikira mamwe tsvakurudzo aitwa pakugadzirisa tsika dzakanaka, zvinoratidzika kuti zvakanyanya kushambidzika zvakanyatsoenderana nemutambi wacho. Vatambi vamunhu mumwe nomumwe vanofanira kuedza zvakasiyana-siyana, maitiro uye kunyanya kushanda kusvikira vawana izvo zvinoshanda zvakanaka kwavari.
Kunobva:
American Physiological Society, news release, June 16, 2011
Elias K. Tomaras, Brian R. MacIntosh. "Zvishoma ndezvokuti: Kuvhenekera Kunokonzera Kusvuta uye Kuduku Zvidzidzo Zvitsva Kubwinya Kwakawanda Kubuda Kwemasimba Simba." Journal of Applied Physiology Yakabudiswa 5 May 2011 Vol. aihwa. , DOI: 10.1152 / japplphysiol.00253.2011