Kudziletsa pamene mukuchita masewera olimbitsa thupi ndi masewera

Si chinsinsi kuti uzichita ndi zotsatira umathandizanso pa thupi la munthu. Zimenezi zakhala kuyambira nthawi zakale. Kuti masewera ndi zofunika kwambiri polimbana ndi matenda ndi kutalikitsa moyo wathu, ife ananena mawu a mibadwo yambiri akatswiri ndi madokotala. Mwachitsanzo, Aristotle ankanena kuti ndi zamoyo akukumana ndi kufunika zonse kuyendayenda, ndi kanthu kwambiri sawononga munthu monga wongokhala.

Sports - izi ndi wamphamvu kwambiri machiritso chida. uziyenda bwino za ndondomeko maphunziro kusintha chitukuko thupi, kusintha ntchito ndi patsogolo kugwira ntchito machitidwe onse thupi.

Komabe, njira mwa- kuthupi sangathe ntchito mwachisawawa ndi kumangolira. Chabwino, iwo amangokhala osamveka, ndi pa zikachitika - adzachititsa zoipa mpaka kalekale thanzi. Kuti achotse zotsatira zoipa masewera amafuna polojekiti ndi kudziletsa pa thupi. zinthu zonsezi kusanduka matenda a boma la chamoyo.

Pali mitundu yosiyanasiyana ya ulamuliro - pedagogical ndi mankhwala. Kumene, iwo ndi ofunika kwambiri pa masewera. Koma iwo ali ndi malo apadera pa ntchito kudziletsa thupi. cholinga chake chachikulu ndi konza zinthu pamaziko a deta pa boma la chamoyo.

njira Cholinga ndi zotengera malingaliridwe

Aliyense mwa akatswiri, makamaka novice ayenera kudziwa ndizosowa kudziletsa pa thupi. Izi adzalola kuti kuphunzitsa luso la kudzipenda ndi malangizo, komanso kupanga ntchito mphunzitsi yabwino kwambiri, dokotala ndi mphunzitsi.

Kodi zikutanthauza kudziletsa kasamalidwe ka thupi? Iye sali kanthu koma zi- chitukuko thupi ndi thanzi, komanso portability maphunziro ndi mpikisano katundu.

Njira kudziletsa pa thupi akhoza kugawidwa mu mitundu iwiri. The oyamba cholinga. Kugwiritsa ntchito njira imeneyi angathe kuyeza, kenako quantified magawo anthropological, kuphatikizapo thupi ndi kutalika, girth kukula pachifuwa, ndi zina zotero. D., Ndiponso yerekezerani zotsatira masewera ndi magawo a anapatsidwa minofu gulu.

Njira ya chiwiri imene kudziletsa polojekiti angathe kuchitidwa ndi masewera olimbitsa thupi, ndi zotengera malingaliridwe. Timatha munthu kuwunika thanzi lawo ndi chilakolako masewera olimbitsa thupi, maganizo, kutopa, matenda kudya ndi zikhalidwe zina.

Self-kasamalidwe zolimbitsa thupi palokha thupi bwino ikuchitika ntchito tsikulo. Iye kulembamo, imene mwamphamvu ndi buku la katundu masewera, zotsatira ulembedwa. Nkhaniyo ayenera kusonyeza zotengera malingaliridwe ndi cholinga makhalidwe a boma la thupi pa thupi.

takuphazi kudziletsa

Muziona boma la thupi zofuna mwini aliyense. Nkofunika choncho ndipo amene kwambiri kuchita nawo masewera osiyanasiyana. Deta analandira kudzakuthandizani kuti aone mmene zolimbitsa thupi ndi kugwiritsa ntchito njira zosiyana maphunziro. Zotsatira zonse kuyenera kulembedwa mu kope a.

Pa zimene magawo ndi kudzikonda pamene kuchita masewera olimbitsa thupi ndi masewera? Ofunika kwambiri a iwo - thanzi. Iye akhoza kupereka wabwino, chilungamo kapena osauka mlingo. Ndi kupyolera bwino zimaonekera chikhalidwe ambiri wothamanga ndi dongosolo lake chapakati mantha. Popeza kukwiya akhoza kukamba za bwino anakonza maphunziro, amene kumawonjezera mphamvu munthu.

Njira ina kwa kukhazikitsa kudziletsa khalidwe ndi nthawi ya kugona. N'chifukwa chake blog zikugwirizananso njira wothamanga kugona ndi Rute ndi kugona ayankhe (likukulira, wosakhazikika ndi T. D.). chizindikiro ichi nkofunika kwambiri kwa ophunzira. Inde, nthawi zina usiku mu thupi adamulowetsa njira kuchira. Matenda kugona nayenso ali ndi zoyipa pa chapakati mantha dongosolo ndi thanzi la wochita mpikisano.

Kudziletsa pa thupi ayenera imawunikidwa ndi muyeso wa boma la chamoyo, ngati chionetsero. Zingakhale bwino, zokhutitsa ndi kuchepetsedwa. Monga ulamuliro, wapamwamba mlingo anapatsidwa chizindikiro angaperekedwe pamaso pa umoyo ndi kugona bwino. Komabe, sikuti zonse zichitike mwa njira iyo. Nthawi zina wothamanga ngakhale pamaso pa ntchito bwino kuti pali yafupika. Ngati zodabwitsazi ufika, ndipo safuna masewera olimbitsa thupi kumatenga masiku angapo, ndiye m'pofunika kuti awadziwitse mphunzitsi, ndi yomweyi, pitani kuchipatala. amadwaladwala kungakhale chifukwa cha mopambanitsa.

Chikhalidwe cha thupi ndi amakhala ndi chilakolako ndi. Izi ndi zofunika makamaka pa nthawi imene kudziletsa ikuchitika pa thupi. Good kudya akulankhula za kagayidwe zachilendo m'thupi. Komano, kupanda kufunika kwa chakudya m'mawa, ndipo m'nthawi ya maola 2-3 pambuyo thupi, amapereka malo kuganiza kuti kuli monyanyira mu ntchito kwa ziwalo zosiyanasiyana.

Mu ndondomeko ya kudziletsa pa thupi wothamanga ayenera kulabadira thukuta lapansi. Ichi ndi chinthu wabwinobwino, amenenso limasonyeza mkhalidwe wa thupi. Ndi zabwino natrenirovannosti amachepetsa minofu thukuta. Anakwezedwa mkulu mlingo chomwecho pamene mawonekedwe lenilenilo limasonyeza kutopa.

Kuwonjezera pa pamwamba deta zolemba zotengera malingaliridwe kudzikonda zimaonekera ndi magawo monga mlingo kupuma ndi kugunda kwa mtima, ndi kulemera kayesedwe. Iwo akhoza kugwiritsidwa ntchito kuweruza ntchito ya mtima ndi mitsempha ya magazi, mphamvu ya zolimbitsa thupi ndi boma ambiri a chamoyo.

Kutanthauza kudzikonda pochita thupi lalikulu. Deta analandira ndi wofunika zakuthupi, amene amalola othamanga ndi akavalo yosanthula ntchito ndi kusintha dongosolo la ndondomeko maphunziro, ngati n'koyenera. Komabe, tiyenera adzanyamula kukumbukira kuti ngakhale kwambiri mokwanira ndi okhwima kudziletsa singagwire madokotala.

Kwa amene akuchititsa maphunziro palokha

njira kudziletsa kuyan'anila mu ndondomeko zolimbitsa thupi ayenera kugwiritsidwa ntchito osati masewera basi. Iwo ali wofunika kwambiri kwa anthu amene amangoyankhula amakonda kusambira, kupalasa njinga, kuthamanga ndi zina zotero. D. The chifukwa odziletsa deta Pankhaniyi zinalembedwa mu zolemba, yomwe ili yosiyana ndi nkhaniyo wa maseŵero.

Kwa iye amene yekha kuchita ntchito thupi, Ndi bwino kukonza osati zambiri pa ntchito ikuchitika minofu ndipo analandira pa nthawi yomweyo thupi anachita. Pa tsikulo olembedwa ndi deta pa mpumulo.

Kuwunika kutalika ndi kulemera

Thupi mawonekedwe ndi ntchito za thupi la munthu lokha pa moyo wake. Koma kalikiliki pa ndondomeko izi zingaoneke mu nthawi ya maphunziro. njira kudziletsa mu thupi, ndi kudziwa makhalidwe a msinkhu chamoyo, monga kudziŵa mfundo anthropometric, ndi malumikizanidwe zolozera. deta amenewa amasonyeza kusintha mu kukula, zimachitika chifukwa sukuluyi.

Pofuna kuchita kudziletsa kasamalidwe zolimbitsa thupi palokha thupi, m'pofunika mosinthanasinthana ena (mwezi, sabata ndi zina zotero. D.) Kuti apange anthropometric miyezo circumference pachifuwa, pamimba, m'chiuno m'chiuno ndipo ntchafu, komanso kukonza thupi. Mu zolemba kudziletsa tikulimbikitsidwa kuti abweretse mphamvu ndi minofu maburashi, komanso kuchuluka kwa mafuta m'thupi.

Kudzera kudziletsa kasamalidwe zolimbitsa thupi palokha thupi, ndikofunika kusunga makhalidwe monga kutalika ndi kulemera kwa thupi. zizindikiro izi ndi zofunika kwambiri.

Ziyenera adzanyamula kukumbukira kuti kukula kwambiri anthu amapezeka maola m'mawa. Pambuyo tamaliza maphunziro, komanso madzulo, izo yafupika kutalika thupi la masentimita awiri kapena kuposa. Choncho, pamene akuchita barbell wokhulupirira chikuchitika chisindikizo intervertebral zimbale. Izi zimayambitsa kuchepa kukula kwa wothamanga kuti masentimita 3-4.

Pankhani thupi, cholinga chizindikiro cha dziko la thupi azisinthidwanso nthawi thupi. Izi makamaka noticeable mu magawo oyambirira a thupi. kusintha thupi ndi chifukwa kuyaka wa mafuta ndi kubwerera madzi owonjezera. Kenako, kulemera okhazikika. mfundo Komanso la magawo anthropometric kudzadalira malangizo a maphunziro. takuphazi thupi angagwere komanso kuwuka. Man kudziletsa m'kati kudziletsa phunziro thupi, amatha kupenda kulimbitsa thupi lanu. Choncho, ngati thupi analandira katundu wamng'ono, thupi yafupika osiyanasiyana magalamu mazana atatu. The mwamphamvu pafupifupi maphunziro akhoza kuchotsa 400-700, katundu lalikulu amachititsa imfa ya kulemera kwa 800 ga ndi zambiri.

Control thupi angathe kuchitidwa ndi thandizo la index-Brock Brugsch. thupi, monga chizindikiro, ndi thupi kukula, yafupika ndi zana.

Pamene kudziletsa chikhalidwe thupi pa maphunziro masewera angagwiritsidwe ntchito vesorostovoy Quetelet index. Kuwerengetsa mtengo wa thupi ake ayenera kugawidwa kukula. The m'chigulugulu ndi chikhalidwe kumene kukula centimeter Akuti ku 350 400 ga thupi amuna ndi kuchokera 325 mpaka 375 ga mu akazi.

zizindikiro zina za chitukuko thupi

Mu khalidwe la kudziletsa n'kofunika kuyeza circumference a chifuwa. chitukuko wabwino ndi chitsimikizo cha thanzi labwino. Kufufuza circumference pachifuwa ayenera kupuma, ndi kuyeza chizindikiro ichi onse pamene wina akapuma ndi pamene exhaling. Mfundo kusiyana analandira - palibe kanthu monga chifuwa ulendowu. Izo zimatengera mtundu wa chitukuko kupuma ndi minofu.

Angagwiritse ntchito kudziletsa pa masewera olimbitsa thupi ndi kofunikira kuyeza minofu mphamvu manja. Chifukwa chaichi pali chipangizo wapadera wotchedwa dynamometer. Zikuonetsa minofu mphamvu manja malinga mwachindunji kuti circumference chifuwa, thupi, etc. Kawirikawiri manja wamwamuna mphamvu peresenti 60-70 ndi kulemera, ndi akazi - .. 45-50%.

Pamene kudziletsa chimaonekera ndipo minofu mphamvu. Ichi ndi mphamvu ya minofu extensor a khadi la nsana. mtengo umadalira pa msinkhu, kugonana, ntchito, ndi thupi.

Kudziletsa amapereka yothana ndi spirometry. Pankhaniyi, womwewo mphamvu yofunika - voliyumu ya mpweya wotuluka tikamapuma kwa mapapo. Khalidwe index izi zimaonetsa elasticity wa m'mapapo minofu ndi kupuma minofu mphamvu.

Control pa ntchito zipangizo mtima ndi magazi

Pamene zolimbitsa thupi n'kofunika kulabadira thanzi. Izi zimaonetsera pa zimene machitidwe anthu ndi ziwalo za thupi masewera olimbitsa thupi. Chizindikiro chofunika kwambiri mu nkhani iyi ndi zizindikiro za kusintha kugwira ntchito dongosolo kupuma, komanso ziwiya ndi mtima.

Kodi njira kudziletsa pa thupi mu nkhani iyi? Pofuna kuthana ndi vuto la osiyanasiyana ukulu wa maphunziro katundu, miyezo ya kugunda kwa mtima (HR) ndi magazi. Kuyambira zolozerazi kwakukulukulu zimadalira ntchito anthu.

kugunda kwa mtima

Kodi njira kudziletsa pa thupi kuti muone phindu chiyani? Mwachitsanzo, ophunzira ayenera kukhala ndi udindo atakhala kuona kugunda kwa mtima pa mpumulo. M'pofunika kupeza wosakhalitsa, carotid kapena mtsempha wamagazi zozungulira, kutsogolera mtima mopupuluma achiyesa masekondi asanu. Izi zichitike nthawi ziwiri kapena zitatu mu mzere. Pa chiphaso cha deta opangidwa ndi kuchulukitsa kufunika pafupifupi ndi 12. Izi zimathandiza kudziwa chiwerengero cha kumenyedwa mtima pa mphindi. Mu anthu wosaphunzitsidwa kugunda kwa mtima ndi 60-89 kumenyedwa. / Min.

Chopitirira malire zolimbana zosonyeza mosavuta tachycardia, mtengo yosowa kwambiri mtima zingasonyeze bradycardia. Komanso, mkulu kugunda kwa mtima (80-85 u. / Min) nokha limakamba za zowawa za thupi. Kumene, pambuyo maphunziro pa zimachitika munthu wa umafulumizitsa. Komabe, mlingo wa apeze chinthucho thupi ziyenera mphindi zisanu mpaka khumi. Mbali imeneyi lizidzachita ntchito mulingo woyenera.

kuthamanga wolumikizira

Kumeneku kukutanthauza kwa cholinga. Si chinsinsi kuti ena kusinthasintha magazi amasonyeza kayendedwe ka mtima.

Pali mitundu yosiyanasiyana ya kudziletsa pa thupi, amene imawunikidwa kuchita masewera, moti kuti aone mkhalidwe wa thupi. Pakati pawo - mayesero zinchito. Choncho, pamene wodziimira thupi maphunziro tikulimbikitsidwa kuchita makumi awiri akhale akuluakulu, anaika masekondi makumi atatu. Kenako, ophunzira ayenera kukhala mwachete kwa mphindi 3. kugunda kwa mtima 100 mpaka 130 u. / Min pambuyo locomotor ntchito amasonyeza mlingo kuwala katundu, 130-150 u. / Min adzakhala chizindikiro mwamphamvu pafupifupi.

Nthawi zina zimachitika mu njira imeneyi amatha kudziletsa kufufuza kuti kuuka kwa kumenyedwa 150-170 pa mphindi. chithunzi ndi zina pa katundu mtheradi. Mfundo analandira ndi wolondolera kwambiri kudziletsa.

wamanjenje dongosolo

CNS - ndi zovuta kwambiri machitidwe onse thupi. Iwo wapangidwa ndi ubongo tcheru malo kupenda kusintha mu malo kunja ndi mkati. Ndi iwo amene akuchita ntchito zonse za thupi la munthu. Ntchito yaikulu ya chapakati mantha dongosolo ndi lolondola ndipo mofulumira kulanda mfundo zofunika. dongosolo lino kudzakhala kufufuzidwa mu ntchito kudziletsa pa thupi. Kuti tichite zimenezi, pali njira mayeso orthostatic. Zotsatira za phunziroli kusonyeza excitability wa chapakati mantha dongosolo.

Kupeza imodzi posonkhanitsa deta zofunika ali kuvomereza udindo wa chigonere, mpumulo kwa mphindi 5-10, uwerenge kugunda kwa mtima wanu. Komanso ndikofunikira kuyeza kugunda kwa mtima ndi kuima mu malo woongoka. Kusiyana zimachitika mlingo pa mphindi ndiponso limasonyeza mkhalidwe wa chapakati mantha dongosolo. Choncho, pa excitability ofooka mtengo uwu ranges kuchokera 0 6, pansi yachibadwa - kuchokera 7 mpaka 12, ndi pamene moyo ndi kuchuluka, motero, kuyambira 13 mpaka 18, ndi kuchokera kumenyedwa 19 24 pa mphindi.

Self ntchito kwa wamanjenje dongosolo ndi bwino kugwiritsa ntchito zimene ananena cutaneous ayankhe mtima wa thupi. Amaonekera ndi wozengereza kangapo pa khungu mu chinthu chilichonse unsharp. Ngati inu kupanikizika akutembenukira pinki, ndiye linachepa zisonyeza kuti zimene mtima thupi yachibadwa. White kapena wofiira coloration wa khungu gawo adzasonyeza mkulu kapena kuchuluka cutaneous innervation Mitsempha anati, kawirikawiri ndi kutopa pa matenda kapena chosakwanira kuwachiritsa.

Tony wa CNS kugwira ntchito pa masewera olimbitsa thupi kuchitidwa:

• mayeso Romberg, kuti azindikire kuyan'anila za mgwirizano;
• Yarotsky mayeso kudziwa tilinazo malire a zida za vestibular;
• chala-mphuno mayeso.

Ntchito malamulo ukhondo

Munthu aliyense, kuwonjezera kudziletsa kuwunika kukhazikitsa ntchito masewera, ayenera kulinganiza bwino ntchito yawo ndiponso kusangalala. M'mawu ena, kusunga malamulo zokhudza ukhondo. Lingaliro Izi zikuphatikizapo zinthu zingapo zoti:

• mwambo wa tsiku lililonse;
• moyenera zakudya;
• ukhondo thupi, nsapato ndi zovala;
• kupewa makhalidwe oipa.

potsatira malamulo onse amenewa ndi chinthu chofunika mu thanzi ndi kuteteza umoyo yachibadwa.