Luso lolinganiza bwino ndi chinthu chofunikira kwambiri pa kukhazikika kwa thupi ndi kukula kwa kayendedwe, komwe ndi kuthekera kosintha ndikusunga kaimidwe kabwino ka thupi panthawi yoyenda kapena mphamvu zakunja. Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukonza magwiridwe antchito a ziwalo zolinganiza bwino, kukulitsa thanzi la thupi monga mphamvu, kulumpha, kulumikizana, ndi kusinthasintha, kukonza kulondola kwa mayendedwe, ndikukulitsa bata la ophunzira, kulimba mtima, komanso kutsimikiza mtima. Kuchita masewera olimbitsa thupi moyenera ndi njira yochitira zinthu yomwe imachepetsa pamwamba pothandizira ndikukweza luso lolamulira pakati pa mphamvu yokoka ya thupi, yogawidwa m'magulu olimbitsa thupi amphamvu ndi masewera olimbitsa thupi osasinthasintha. Kuchita masewera olimbitsa thupi moyenera kwa ophunzira akusukulu ya pulayimale ndi sekondale kuyenera kuyang'ana kwambiri masewera olimbitsa thupi amphamvu ndikuwonjezeredwa ndi masewera olimbitsa thupi osasinthasintha.
Malo Osinthira a Masewera Olimbitsa Thupi Ofanana
1、 Kukulitsa mphamvu ndi khalidwe labwino kudzera mu masewera olimbitsa thupi oyenera
(1). Kugwirana manja ndi mwendo umodzi pothandiza munthu kudzuka.
Kufunika kwa ntchito: Kuchita masewera olimbitsa thupi kungathandize kwambiri pakulimbitsa mphamvu ya minofu ya quadriceps ndi hamstring m'ntchafu.
Njira yochitira ndi mawu ofotokozera: chithandizo cha phazi limodzi, thupi lapamwamba litaimirira, manja akugwada mwachibadwa; Pamene mwendo wothandizira wapindika ndi kugwada, bondo liyenera kupindika pansi pa madigiri 135. Mwendo wozungulira uyenera kutambasulidwa patsogolo kuchokera pansi, pomwe thupi lapamwamba liyenera kuwerama pang'ono patsogolo. Manja ayenera kutseguka mwachibadwa kuchokera pansi kupita pamwamba kuti akhalebe olimba. Mukagwada, ziwalo za m'chiuno ndi bondo za thupi ziyenera kuwongoledwa kwathunthu, ndipo mimba iyenera kutsekedwa ndipo chiuno chiyenera kukhala choyimirira. Kuchita masewera olimbitsa thupi othandizira kukwada kungatenge mawonekedwe a mpikisano wa gulu la "Golden Rooster Independence", komwe munthu angawone amene amagwada kangapo mkati mwa nthawi yomwe yaperekedwa, kapena amene amapirira kwa nthawi yayitali pa kamvekedwe komweko. Mapazi a roller skating, masewera a ayezi, ndi masewera ankhondo amagwiritsidwa ntchito kwambiri pochita izi.
Chenjezo: Kuyenda kwa miyendo ya kumtunda ndi ya pansi kuyenera kuyendetsedwa bwino, kayimbidwe kake kayenera kukhala kofanana, ndipo miyendo iyenera kuchitidwa mosinthana. Nthawi 8-10 pa gulu lililonse, ndi nthawi ya masekondi 30, ndi magulu 3-5 pa gawo lililonse. Ochita masewera olimbitsa thupi omwe ali ndi luso lofooka akhoza kuyamba kuchita masewera olimbitsa thupi ndi dzanja limodzi lothandizira khoma, ndi zofunikira zomwezo zoyenda.
(2). Thupi lolunjika la kumanzere ndi kumanja likugwedezeka
Kufunika kwa ntchito: Kukulitsa mphamvu yapakati m'chiuno ndi m'mimba, yoyenera ophunzira amitundu yonse kugwiritsa ntchito.
Njira yochitira ndi mawu ofotokozera: Gonani molunjika pa pilo, miyendo yowongoka, zidendene zitachoka pansi, manja atakwezedwa (kapena atayikidwa pambali, kapena zigongono zopindika patsogolo pa chifuwa). Pitirizani kumanzere (kumanja) ndi pakati pa mphamvu yokoka ya thupi, gwiritsani ntchito mphamvu yozungulira mapewa ndi chiuno kuti muyendetse thupi kuti ligubuduze kamodzi, kenako bwererani mbali ina. Kusunthaku kumagwiritsidwa ntchito kwambiri muMasewera olimbitsa thupinjira monga kuzunguliza ndi kutembenuza.
Chenjezo: Mukagubuduza, sungani miyendo yanu pamodzi, wongolerani mawondo anu, ndikulimbitsa mapazi anu. Mutha kuchita masewera olimbitsa thupi pogwiritsa ntchito zomangira za akakolo. Masabata 6-8 pagulu lililonse, ndi masekondi 30, ndi magulu 3-5 pagawo lililonse. Ophunzira azaka zosiyanasiyana ndi milingo ayenera kusinthidwa malinga ndi momwe alili.
Zida zambiri zamasewera olimbitsa thupi a LDK
2、 Kukulitsa luso lodumphadumpha kudzera mu masewera olimbitsa thupi oyenera
(1). Kudumpha ndi phazi limodzi panthawi yoyenda
Kufunika kwa ntchito: Yesetsani kulimbitsa minofu ya mwendo, chiuno ndi m'mimba, ndipo thandizani kwambiri pakukula kwa luso lodumpha.
Njira yochitira ndi mawu ofotokozera: Ndi chithandizo cha phazi limodzi, pindani bondo mukakwera, tsitsani pakati pa mphamvu yokoka, gwiritsani ntchito mphamvu pa phazi lakutsogolo, lumphani patsogolo ndi mmwamba, gwedezani mwendo bwino ndikukoka mmwamba, gwirizanitsani manja kuti mukhale olimba, ndikusintha kuchoka pa kutera chidendene kupita kutera phazi lonse mukatera, kupinda bondo kukhala pilo. Ophunzira a giredi yotsika amatha kuchita masewera a "kuyendetsa sitima" ndi "kumenyana ndi atambala" kwambiri, pomwe ophunzira a giredi yokwera amatha kulumpha zopinga zazitali zina panthawi yochita masewera olimbitsa thupi, zomwe sizimangowonjezera chisangalalo cha kuchita masewera olimbitsa thupi komanso zimathandizira kuti masewera olimbitsa thupi akhale ogwira mtima. Masewera olimbitsa thupiwa nthawi zambiri amagwiritsidwa ntchito podumpha m'masewera othamanga.
Chenjezo: Mukakwera, pindani miyendo yanu mmwamba kuti mugwiritse ntchito mphamvu, pindani miyendo yanu mwachibadwa, gwirizanitsani miyendo yanu yapamwamba ndi yapansi, ndipo pindani mawondo anu kuti agwire pansi. Muzisinthana pakati pa miyendo, nthawi 10-20 pa gulu lililonse, ndi masekondi 30, kwa magulu awiri kapena atatu. Kusintha kungachitike malinga ndi momwe wodwalayo alili, pang'onopang'ono kukupita patsogolo.
(2). Lumphani mmwamba ndi pansi masitepe ataliatali ndi mapazi onse awiri motsatizana
Kufunika kwa ntchito: Kuchita zinthu mosalekeza podumphira mmwamba ndi pansi masitepe ataliatali ndi mapazi onse awiri sikuti kumangokulitsa luso la ophunzira lodumphira, komanso kumawonjezera mphamvu zawo za miyendo ya m'munsi, kusinthasintha, ndi kugwirizana, zomwe zimakulitsa kulimba mtima kwawo komanso kutsimikiza mtima kwawo.
Njira yochitira ndi mawu ofotokozera: Tsegulani mapazi anu mwachibadwa, pindani mawondo anu, pindani thupi lanu lapamwamba patsogolo pang'ono, ndikukweza manja anu kumbuyo. Kenako pindani manja anu patsogolo ndi mmwamba mwamphamvu, mukukankhira mapazi anu pansi mwamphamvu, fulumirani mmwamba ndi pansi (masitepe), ndikupindani mawondo anu kuti mudzipatse. Mukadumphira pansi, ikani zidendene zanu pansi kaye, pamene mukupinda mawondo anu mwachibadwa kuti mupereke chitonthozo ndikukhalabe olimba. Kudumphadumpha kosalekeza kwa mapazi awiri mmwamba ndi pansi masitepe aatali kungagwiritsidwe ntchito ngati chizolowezi choyimirira podumpha ndi kutera motalikira.
Chenjezo: Kudumpha mmwamba ndi pansi kumapitirira. Kutalika kwa masitepe 30-60cm, nthawi 10-20 pa gulu lililonse, ndi mphindi imodzi, kwa magulu 3-5. Kutalika ndi mtunda wodumpha masitepe ziyenera kusinthidwa malinga ndi luso lenileni la ophunzira, samalani za chitetezo, ndipo musachite masewera olimba. Ophunzira a giredi yotsika ayenera kuyika mphasa patsogolo pa masitepe kuti atetezeke panthawi yochita masewerawa.
3, Kukulitsa Kusinthasintha Kudzera mu Masewero Oyenera
(1). Kulinganiza kalembedwe ka Yan
Kufunika kwa ntchito: Kukulitsa kusinthasintha kwa akatswiri kungathandize kwambiri kulimbitsa mphamvu ya minofu ya m'munsi mwa msana.
Njira yochitira ndi mawu ofotokozera: Imani molunjika, pang'onopang'ono kwezani mwendo umodzi kumbuyo, pindani thupi lakumwamba patsogolo, ndipo mwendo wakumbuyo ukakwezedwa pamalo apamwamba kwambiri, kwezani mutu ndi chifuwa mmwamba kuti mupange malo oyenera othandizira mwendo umodzi ndi kukweza mbali ya mkono. Kulinganiza kwa Yan kalembedwe kamagwiritsidwa ntchito kwambiri muMasewera olimbitsa thupi, masewera ankhondo, ndi zochitika zina.
Chenjezo: Kwezani miyendo kaye, kenako pindani thupi lapamwamba patsogolo, ndikugwiritsa ntchito mapazi ndi zala kuti muwongolere pakati pa mphamvu yokoka ya thupi. Mukakweza miyendo yakumbuyo pamalo apamwamba kwambiri, sungani malo oyenera kwa masekondi 2-3. Yesetsani kusinthana miyendo, 10-20s pagulu lililonse, ndi masekondi 20, kwa magulu 4-6. Kulinganiza kwa kalembedwe ka Yan ndi masewera olimbitsa thupi osasinthasintha, ndipo tikulimbikitsidwa kuphatikiza ndi masewera olimbitsa thupi othandizira amphamvu.
(2). Kukankha koyenera
Kufunika kwa ntchito: Kutambasula bwino minofu ya kumbuyo kwa ntchafu ndi minofu ya gastrocnemius ya m'mawere, kumawonjezera kusinthasintha kwa ophunzira, kumawonjezera kuyenda kwa mafupa, komanso kumaletsa kuvulala pamasewera.
Njira yochitira ndi mawu ofotokozera: Imani ndi miyendo yonse iwiri moyandikana, kwezani manja anu molunjika ndi manja onse awiri, kwezani phazi lanu lamanzere, kokani phazi lanu lamanja patsogolo ndikukankha mwendo wanu mmwamba, mukusinthana pakati pa mapazi akumanzere ndi akumanja. Mukakankha, imani molunjika ndi chifuwa chanu ndi m'chiuno, kokani zala zanu zamanja, thamangani mukakankha m'chiuno mwanu, ndikuchepetsa mapazi anu mukagwa. Kukankha ndi njira yoyambira ya miyendo mu masewera ankhondo.
Chenjezo: Mukamachita masewera olimbitsa thupi, pitirizani kukhala ndi kaimidwe koyenera, pang'onopang'ono muwonjezere mphamvu ndi mphamvu ya kukankha mmwamba kuchokera pansi kupita pamwamba, kuchoka pang'onopang'ono kupita mofulumira, ndikuwonjezera pang'onopang'ono. Kankhani nthawi 20-30 pagulu mosinthana, ndi nthawi ya masekondi 30, magulu 2-4 nthawi iliyonse, ndikuchita masewera olimbitsa thupi ambiri okankha kutsogolo panthawi yoyenda.
4、 Kukulitsa luso logwirizanitsa zinthu pogwiritsa ntchito masewera olimbitsa thupi moyenera
(1). Yendani ndi manja anu atayikidwa mbali zosiyanasiyana za phazi lanu.
Kufunika kwa ntchito: Kukulitsa luso logwirizanitsa ziwalo ndi mphamvu ya miyendo ya m'munsi. Njira yochitira ndi mawu: Ikani manja anu kumbuyo kwa msana wanu, mutu wanu kumbuyo kwa msana wanu, ndikudutsa m'chiuno mwanu. Kwezani manja anu patsogolo, mmwamba, kapena m'mbali, kapena chitani kuyenda mwachibadwa ndi dzanja limodzi lodutsa m'chiuno mwanu ndipo dzanja lina likukweza mbali, mmwamba, kapena kutsogolo. Sungani thupi lapamwamba lili choyimirira, wongolerani chifuwa mwachibadwa, wongolerani m'chiuno, yendani ndi phazi la kutsogolo, ndikusunga zidendene kuti zisagwe pansi. Kuchita masewera olimbitsa thupi kumeneku nthawi zambiri kumagwiritsidwa ntchito m'mapulojekiti oyenda pansi, ndipo ndi njira yofunika kwambiri yolimbikitsira kaimidwe koyenera komanso kuyenda mwachibadwa. Kutengera ndi kukula ndi chitukuko cha ophunzira a giredi yapansi, malo osiyanasiyana oyenda pansi angagwiritsidwe ntchito, omwe ndi osangalatsa kwambiri pochita.
Chenjezo: Pondani pansi ndi phazi la kutsogolo, sungani chidendene chanu kutali ndi pansi, ndipo yang'anani molunjika m'chiuno kuti mukhalebe olimba. Liwiro la kutsogolo limawonjezeka pang'onopang'ono kuchoka pang'onopang'ono kupita ku liwiro. Mphindi 1-2 pagulu lililonse, ndi mphindi imodzi, kwa magulu 3-4.
(2). Kankha ndi kumenya pansi pa khosi
Kufunika kwa ntchito: Kukulitsa luso la ophunzira logwirizanitsa miyendo ya m'mwamba ndi ya pansi, kugwiritsa ntchito mphamvu m'chiuno ndi m'mimba, ndikulimbikitsa kukula kwa makhalidwe awo osavuta kumva.
Njira yochitira ndi mawu ofotokozera: Ndi chithandizo cha phazi limodzi, mukayamba kukwera, pindani bondo ndikugwiritsa ntchito phazi lakutsogolo kuti mugwiritse ntchito mphamvu. Dumphani kuchokera pansi, gwedezani miyendo ndi ntchafu kuti mugwiritse ntchito mphamvu, menyani zala zakutsogolo mmwamba, ndipo miyendo ikagwedezeka kufika pamalo okwera kwambiri, gwiritsani ntchito manja onse awiri kuti mugunde chiuno ndi dzanja lalitali. Sinthani mwachangu kuchoka pa kugwedeza miyendo kupita ku masewera olimbitsa thupi othandizira kusinthana miyendo mutafika pansi. Njira yochitira masewera olimbitsa thupi imeneyi imagwiritsidwa ntchito kwambiri pamasewera osiyanasiyana, omwe amatha kusintha kuchoka pa kukankha pamalopo kupita ku kumenya m'khosi.
Chenjezo: Mukamenya, sungani thupi lapamwamba lili chilili ndipo gwedezani miyendo pamwamba pa madigiri 90. Kankhani ndi miyendo yosinthasintha, ombani m'chiuno mwanu nthawi 30-40 pa gulu lililonse, ndi nthawi ya masekondi 30, nthawi iliyonse m'magulu 3-5. Malinga ndi luso lenileni la wochita masewerawa, kuchuluka kwa kukankha kuyenera kusintha kuchoka pa pang'onopang'ono kupita pachangu, kutsatira mfundo yopita patsogolo pang'onopang'ono, ndikusintha kuchoka pakuchita masewera olimbitsa thupi pamalopo kupita ku kuchita masewera olimbitsa thupi pamene mukuyenda bwino mutaphunzira bwino.
Wofalitsa:
Nthawi yotumizira: Juni-28-2024
