Phunzitsani freeride! Kuchita bwino kwakuthupi nyengo yampikisano!

October 28, 2020

Phunzitsani freeride

Yakwana nthawi yokonzanso magalasi anu Magalasi apansiNdani ali wokonzeka ski nyengo? ¡Se siente la libertad y espíritu de aventura cuando hacemos kudziletsa m'chipale chofewa! Kupyola malo amwali ndi chisanu cha ufa kumatibweretsa ife pafupi ndi kuchitapo. 

El kudziletsa zikufuna, kuti palibe kukayika. Ndipo chowonadi ndichakuti magawo awo onse okwera ndikutsika amafuna kuti Wokwera khalani ndi thanzi labwino kuti mukwaniritse zolinga zanu nthawi yachisanu, ndikukhala ndi nthawi yabwino nthawi zonse. 

Phunzitsani ku Freeride

Ngati kukwera kumachitika pama skis kapena pamapazi, osati mwa njira zina (monga helikopita / ayezi, mapulawo a chisanu, mipando yokwera, kukweza ski ...) zidzafuna kuti wokwerayo akhale ndi metabolism ya aerobic yokonzekera kuchitapo kanthu popeza ulendowu umakhala wautali, wolimba ndi okonda. Kuphatikiza apo, pagawo loyandikira, ndikofunikira kukhala ndi mphamvu zamphamvu komanso kupirira, makamaka mthupi lathu, komanso kunyamula zofunikira paulendo womwe ungakutengereni maola ochepa.

Kumbali yake, kuchepa kwa kudziletsa Imatha kukhala gawo losangalatsa komanso lofunikira kwambiri pantchitoyi. Pakadali pano, minofu ya thupi lakumunsi ndiyomwe imakhudzidwa kwambiri ndimasewera, komanso minofu yam'mimba. Kuphatikiza apo, zimaphatikizapo kuyesetsa kwakanthawi kochepa mpaka pakati kutengera njira, mwachitsanzo, mutakhala gawo lovuta la njirayo, ngakhale kuyima kuti muwone malowa kapena chifukwa kutsika kwatsirizidwa kale kwathunthu. Mwanjira imeneyi, timatha kuchita zolimbitsa thupi kenako ndikumatsitsimutsa minofu yathupi yomwe timagwiritsa ntchito.

Ndimasewera osangalatsa omwe amafunikira talente yambiri, mzimu wambiri wamtendere komanso mphamvu zambiri ndikukonzekera!

Phunzitsani za Freeride

Momwe mungakonzekerere freeride?

Kulimbitsa thupi (pafupifupi kwathunthu) ndichimodzi mwazofunikira kwambiri tikamachita kudziletsa mu chisanu. Thupi lathu limatitsogolera panjira yotsetsereka ndipo tiyenera kukhala okonzeka bwino kwambiri kuthana ndi zopinga zonse zomwe madera omwe ali m'mapiri amatipatsa.

Kodi mukufuna kudziwa zambiri zamomwe mungaphunzitsire thupi lanu kwa kudziletsa? Pemphani kuti mupeze malangizo ndi malangizo othandizira kulimbitsa minofu yanu kuchitira chipale chofewa!

* Kumbukirani kuti izi sizilowa m'malo mwa maphunziro kapena malangizo a akatswiri azaumoyo. Imagwira ntchito ngati chitsogozo choyambira kuchitapo kanthu *

Maphunziro a Freeride

Kodi ndimakonzekera bwanji freeride?: Kukwera

KUSINTHA KWA AEROBIC

Kukwera kumafuna kupirira komanso kulimba mtima kwa wokwerayo. Kuyenda wapansi nthawi zambiri kumakhala ntchito yolimbikira ndi kuyesetsa kosalekeza komwe timayenera kukhala okonzekera bwino. Pachifukwa ichi ndikofunikira kuyika kagayidwe kabwino ka aerobic tikamaphunzira za kudziletsa, ndiko kuti, kuchita masewera olimbitsa thupi kwa nthawi yayitali kumawonjezera kulemera ndi kulimbana ndi thupi lathu lakumunsi: mwachitsanzo, kulemera kwa akakolo, kuwonjezera njira kapena zovuta pamakina tikapita ku masewera olimbitsa thupi.

Kodi metabolism ya aerobic ndi chiyani?

Ndi njira yomwe thupi lathu limapangira mphamvu kudzera pakupsa kwa chakudya, mafuta ndi ma amino acid, akakhala ndi mpweya. Ndi njira yomwe pluso la kupuma kwama cell ndipo imaphatikizaponso mphamvu zama cell pogwiritsa ntchito njira yotchedwa glycolysis (citric acid cycle ndi electron transport / oxidative phosphorylation). 

Thupi limagwiritsa ntchito kagayidwe kabwino ka aerobic mphamvu tsiku lonse kuti ipangitse ndikulimbikitsa zochitika zamaselo athu, minofu yathu, ndi ziwalo zathu. Pochita masewera olimbitsa thupi kwa nthawi yayitali, minofu imafunikira makina opangira mphamvu, iyi ndiyo njira ya Aerobic, yomwe imafunikira mphamvu kuti igwire ntchito komanso tikamachita masewera olimbitsa thupi ndikutha kuyisamalira, timasintha kagayidwe kathu ka zinthu motere. Kagayidwe Aerobic ndi chifukwa chake mapapu athu amatenga mpweya wonyamula ndi hemoglobin m'magazi kupita kumatumba onse a thupi lathu.

ZOKHUDZA KWAMBIRI

Onse okwera komanso kutsikira mu kudziletsa Tiyeneranso kugwira ntchito ndikulimbitsa thupi lathu, lomwe limaphatikizapo gawo lonse la m'mimba ndi lumbar. Tiyenera kuwalimbikitsa moyenera munthawi yomwe tidzagwiritse ntchito titanyamula zida kumbuyo kwathu, komanso nthawi yonse ya ulendowu komanso khama lomwe limaphatikizapo.

MISONKHANO YA PAMWAMBA

Kuti tikonzekere kukwera mmwamba tiyenera kugwira ntchito yamagulu am'magazi kumtunda ndi moyandikira kuphatikiza ma triceps, deltoids, latissimus dorsi, trapezius, pectorals, biceps, omwe ndi omwe amatithandizira kuchitapo kanthu kuti tithandizire kukankha mitengoyo.

Ndibwino:

  • Irons (1-3 seti ya 30 'mpaka 60') m'manja komanso pamakutu.
  • Kukoka pachifuwa (3-5 sets of 15-20 repetsitions) with weight according to
  • Kupindika kwa chigongono ndikulemera (3-5 sets of 15-20 repetitions) kuyimirira kapena kukhala pansi ndikugwiritsa ntchito ma dumbbells, mipiringidzo kapena pulleys.
  • Kutambasuka kwa chigongono (3 sets of 15-29 repetitions) kutambasula mkono ndi cholumikizira kumbuyo kwa mutu, kumaliza kumaliza kutambasula kwa minofu yonse ya thunthu ndi mikono.
  • Kutambasuka kwa dzanja la Flexo (3 sets of 15-20 repetitions) kugwiritsa ntchito dzanja ndi mkono.

Phunzitsani za Freeride

Kodi ndimakonzekera bwanji freeride?: Kutsika

El kudziletsa ndi imodzi mwamasewera othamanga kwambiri. Ndipo gawo lofunikira pokonzekera freeride ndikuphunzitsa thupi lathu moyenera ndi masewera olimbitsa thupi omwe amalimbitsa kagayidwe kathu, kayendedwe kathu ka kupuma ndi mtima, kutha kwathu kuyenda, komanso kulimbitsa mikono, miyendo ndi torso.

ZOKHUDZA KWAMBIRI KWA ANAEROBIC

Minofu ikayamba kugwirana, imayamba kumva kufunika kwa mphamvu, ndipo maselo amthupi lathu amakonda kupulumutsa mphamvu zofunikira pamavuto awo ena. Chofunika kwambiri ndi adenosine triphosphate (ATP). Njira yomwe Phosphocreatine (molekyulu yomwe imasunga mphamvu mu mafupa a mafupa) imagwiritsidwanso ntchito kuyambiranso ATP, amatchedwa anaerobic alactic (Anaerobic popeza safuna Oxygen kuti igwire ntchito ndi Alactic chifukwa Lactic Acid siyopangidwa).

Ndi njira yopangira magetsi yomwe imayenda bwino kwambiri ndipo ithandiza pophunzitsira kudziletsa, kutsika pamapiri kapena pa snowboard. Zimakwaniritsidwa ndi kuyeserera kwakanthawi kochepa kwambiri komanso mwamphamvu kwambiri, mwachitsanzo kulumpha, kuponyera, kuchita zolimba komanso kulimbitsa thupi kwakumunsi, kuthamanga ... chifukwa zitha kuchitidwa ndi mphamvu imeneyi.

Timayambitsa kagayidwe kathu ka anaerobic panthawi yochita masewera olimbitsa thupi makamaka ndi:

  • Kuchita masewera olimbitsa thupi mwachangu kwambiri, mwachitsanzo mukamayenda kapena kuthamanga mwachangu.
  • Kuyesetsa mwamphamvu kwakanthawi kochepa kuti alimbikitse dongosolo la mtima, ndi minofu, mwachitsanzo, mapiki kapena nsipu Masekondi 30.
  • Zochita zolimba monga kunyamula (kuyeserera kanthawi kochepa)

ZOKHUDZA KWAMBIRI

Kugwira ntchito minofu yathu yam'mimba kudzakhala kofunikira kwambiri chifukwa ndikofunikira kukhala ndi torso yolimbikitsidwa yomwe imalola kuti tisunthire pa bolodi kapena pa skis, ndikuyenda mwachangu komanso mosakhazikika pakutsika. Tiyenera kukhala odziletsa komanso kudalira patsogolo komanso mmbali nthawi zonse, ndipo titha kuchita izi pochita zolimbitsa thupi m'mimba ndikuyimirira pansi, ndi matabwa angapo omwe amalimbitsa minofu yathu yam'mimba.

CHITSANZO CHotsika

Munthawi ya kudziletsa Timawona kulemera kwathu konse ndi khama lathu zili pathupi lathu lakumunsi, chifukwa chake ndichimphamvu chomwe talimbitsa kuti athe kuthana ndi kutsikako. Awa ndi malekezero awiri olumikizidwa ku thunthu kudzera m'chiuno ndi cholumikizira mchiuno. Ntchito yake ndikuthandizira kulemera kwa thupi tikakhala pamapazi onse awiri, ndikupangitsa mayendedwe kuthekera chifukwa chakuchepetsa kwa minofu yake. Ndi izi ndikofunikira kugwira ntchito, glutes, miyendo, ana amphongo ndi ma hamstrings.

Iwo akulimbikitsidwa:

  • Masamba a Barbell (3-5 mndandanda wobwereza 6-8) ndi kulemera kutengera momwe tingathere, ndipo pang'onopang'ono kuti tiwone bwino. Sinthani ndi bala kutsogolo ndi kumbuyo kwa mutu.
  • Kuwonongeka kwa chi Romanian (2-4 seti ya kubwereza 8-10) Onjezani kulemera ndi zovuta pang'onopang'ono malinga ndi kuthekera.
  • Magulu oyipa achibulgaria (2-5 seti ya kubwereza 6-8) Onjezani kulemera ndi zovuta pang'onopang'ono malinga ndi kuthekera.
  • "Ulemerero ham kukweza" kapena mipando yaku Roma yopangira mchiuno (3-5 sets of 8-15 reps)
  • Zikwama zachikhalidwe zachikhalidwe(3-6 seti ya kubwereza 3-5) Onjezani kulemera ndi zovuta pang'onopang'ono malinga ndi kuthekera.

Kwa izi titha kuwonjezera zolimbitsa thupi pazida zapadera zolimbitsa thupi monga Bosu, kapena papepala la chithovu cha masewera.

*Kumbukirani izi  Chidziwitso sichilowa m'malo chamaphunziro kapena chitsogozo cha akatswiri azaumoyo. Imagwira ntchito ngati chitsogozo choyambira kuchitapo kanthu *

ZOKHUDZA

Kudzikonzekeretsa tokha kuti tichite chipale chofewa ndikofunikira kwambiri komanso ndichinsinsi chokwaniritsira zolinga zathu zaufulu. Momwemonso ndi machitidwe onse owopsa komanso owopsa. Ulendo umatiitanira, koma tiyenera kukhala ofunitsitsa kutero, mwakuthupi ndi mwamaganizidwe.

Musaiwale kuti chitetezo ndi kusamalira mavuto ndikofunikira, ngakhale mutachita izi pa chisanu chomwecho kuti muphunzire. Kumbukirani kuti kutentha kocheperako ndichinthu chofunikira kwambiri chomwe tiyenera kulingalira. Mulingo wathu waluso uyenera kukhala woyenera m'njira iliyonse Mapiri ndiosayembekezereka ndipo tiyenera kukhala okonzekera kuchitapo kanthu!

Omasulidwa

Tikukulimbikitsani kuti nthawi zonse mukhale ndi mphamvu zowoneka bwino ndikukhala okonzekera mavuto. Nthawi zonse kumakhala bwino kukumbukira kugwiritsa ntchito molondola zida zamasewera, ma skis apamwamba, onyamula Arva yanu m'manja, komanso yabwino magalasi oyenda pa skií, komanso konzekerani bwino mwakuthupi ndi m'maganizo pamasewerawa. Phunzitsani makamaka kwa kudziletsa ndikusintha njira yanu kuti mudzachite bwino! 


Siyani ndemanga

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