Kai management na wasan motsa jiki da kuma wasanni

Shi ne ba wani asirin da cewa motsa jiki da curative sakamako a kan jikin mutum. Wannan al'amari da aka sani tun lokacin da. Wannan wasanni ne na bayar da muhimmanci a yaki da cutar da kuma tsawanta rayuwar mu, mu nuna kalamai na da yawa na falsafa da kuma likitoci. Alal misali, Aristotle jãyayya da cewa wani rai gabar ne fuskantar wani m bukatar motsa, kuma bãbu abin da sosai ba halakar da wata mutum kamar jiki rashin aiki.

Wasanni - wannan shi ne mai iko sosai waraka kayan aiki. Proper kungiyar na horo tsari za a iya inganta jiki ci gaba, inganta yi da kuma bunkasa aiki na duk jiki tsarin.

Duk da haka, da wajen jiki horo ba za a iya amfani da haphazardly kuma ba dama. A mafi kyau, za su kawai zama m, kuma a mafi mũnin - zai sa irreparable cutar da kiwon lafiya. Don ware mummunan sakamakon wasanni na bukatar sa ido da kuma kamunkai a lokacin wasan motsa jiki. Duk wadannan ayyuka an rage wa da ganewar asali na jihar da kwayoyin.

Akwai daban-daban na kula da - pedagogical da kuma kiwon lafiya. Hakika, suna da muhimmanci a cikin wasanni. Amma har yanzu yana da wani wuri na musamman a lokacin zama na kamunkai motsa jiki. Its main haƙiƙa shi ne don inganta ayyuka a kan tushen da bayanai a kan jihar da kwayoyin.

Makasudin da kayadadden hanyoyin

Kowace daga cikin 'yan wasa, musamman novice kamata ka sani kayan yau da kullum na da kamunkai a lokacin wasan motsa jiki. Wannan zai ba da damar zuwa inculcate basira na introspection da kuma horo, kazalika da yin mafi tasiri aiki kocin, likita da kuma wani malami.

Abin nufi a kai-management na wasan motsa jiki? Ya kõme ba ne fãce wani kallo na su jiki ci gaba da kuma kiwon lafiya, kazalika da portability na horo da kuma m load.

Dabaru na kamunkai a kan wasan motsa jiki za a iya raba iri biyu. A farko daga gare su haƙiƙa. Amfani da wannan dabara za a iya auna, sa'an nan quantified anthropological sigogi, ciki har da jiki nauyi da kuma tsawon, girth na kirji size, da sauransu. D., Kuma ma sun kwatanta da wasanni da sakamakon da sigogi na wani ba tsoka kungiyar.

Na biyu Hanyar da wanda kai-monitoring za a iya da za'ayi tare da wasan motsa jiki, shi ne na ra'ayin wani. Yana da damar da mutum zuwa ga tantance su kiwon lafiya, da kuma sha'awar wasanni, yanayi, gajiya, ci cuta da sauran yanayi.

Kai management na m wasan motsa jiki ne mafi kyau za'ayi amfani da wani diary. Ya za daftarin aiki, a cikin abin da tsanani da kuma girma na lodi na wasanni, sakamakon za a rubuce. A diary kamata kuma daidai da na ra'ayin wani kuma haƙiƙa halaye na jihar na jiki a lokacin motsa jiki.

dan wasa ta kamunkai

Saka idanu da jihar na jiki ta nasu bukatun kowa da kowa. Yana da muhimmanci a yi haka, da waɗanda suke tsanani da hannu a wasanni. A data samu zai taimaka wajen tantance da tasiri na jiki aiki da kuma yin amfani da daban-daban horo dabaru. All sakamakon dole ne a rubuta a littafin rubutu.

A kan abin da sigogi ne kai lokacin yin wasan motsa jiki, da kuma wasanni? A mafi muhimmanci daga cikinsu - kiwon lafiya. Ya iya ba mai kyau, adalci, ko matalauta rating. Shi ne ta hanyar alheri da aka nuna da janar yanayin wani dan wasa da tsakiya m tsarin. A cikin rashi na korau halayen iya magana game da-shirya horo, wanda qara da damar mutumin.

Wani zabin ga aiwatar da kamunkai ne ingancin da tsawon barci. Wannan shi ne dalilin da ya sa blog ana nuna dan wasa matakai barci da kuma farkawa da kuma barci martani (intermittent, m da t. D.). Wannan siga da matukar muhimmanci ga mai aikin faratis. Lalle ne, shi ya kasance a lokacin da dare ta sauran a cikin jikin mutum ana kunna dawo da matakai. Barci Cuta bi da bi, yana da wani mummunan sakamako a kan ta tsakiya m tsarin da kuma kiwon lafiya na dan wasa.

Kamunkai a lokacin wasan motsa jiki ya kamata a kiyasta kuma wani gwargwado na jihar da kwayoyin, kamar yadda wani wasan kwaikwayon. Yana iya zama mai kyau, m da kuma rage. Matsayin mai mulkin, mafi girma rating ba siga za a iya ba a gaban walwala da kuma kyau barci. Duk da haka, wannan ba ya ko da yaushe ya faru da cewa hanya. Wani lokaci wani dan wasa ko da a gaban kyau-ana can an rage yi. Idan wannan abu ya faru, da kuma rashin so don samun motsa jiki yana da dama days, sa'an nan wajibi ne a sanar da kocin, kuma a cikin layi daya, kanemi shawara. Poor kiwon lafiya na iya zama da sakamakon overexertion.

Yanayin jiki da kuma halin da wani ci. Wannan wani zaɓi ne da muhimmanci musamman a lokuta inda kamunkai ne da za'ayi a lokacin wasan motsa jiki. Good ci magana game da al'ada metabolism a cikin jiki. A daya hannun, da rashin bukatar abinci da safe, da kuma a lokacin da 2-3 sa'o'i bayan motsa jiki, yana ba da filaye ga zaton da wanzuwar tafka magudi a cikin aiki na daban-daban gabobin.

A kan aiwatar da kamunkai a lokacin wasan motsa jiki dan wasa dole ne a kula da sweating. Wannan shi ne wata al'ada sabon abu, wanda kuma ya nuna da yanayin jiki. Tare da kyau natrenirovannosti tsoka sweating tayi. Dagagge wannan babban matakin a lokacin da ta jiki siffar nuna ci.

Bugu da kari zuwa sama data kayadadden Entries kai tunãni, kuma sigogi kamar numfasawa kudi da kuma zuciya rate, da kuma nauyi ji. Su za a iya amfani da su yi hukunci da aikin zuciya da jijiyoyi, tsanani da aikin da janar jihar da kwayoyin.

Ma'ana da kai a lokacin da yin motsa jiki manyan. A data samu ne amfani da kayan, wanda damar da 'yan wasa da kuma masu koyar don nazarin ayyukan da daidaita shirin da horo tsari, idan ya cancanta. Duk da haka, ya kamata a haifa tuna cewa ko da mafi sosai, kuma tsaurara kamunkai ba zai iya maye gurbin likitoci.

Ga waɗanda suka gudanar da zaman horo

kai-sa idanu dabaru a kan aiwatar da motsa jiki ya kamata a yi amfani da ba kawai 'yan wasa. Su ma suna da muhimmanci ga waɗanda suka yi kawai tana da ninkaya, hawan keke, jogging da sauransu. D. A sakamakon kamunkai lokacin da data a cikin wannan hali, an rubuta su a diary, wanda shi ne ɗan daban-daban daga cikin diary na wani dan wasa.

Ga wanda yake da shi kadai ke tsunduma a cikin jiki aiki, shi ne shawarar gyara ba kawai bayanai a kan aikin da za'ayi da tsoka da kuma samu a lokaci guda da jiki ta dauki. A wannan diary rubuta, da kuma data a sauran.

Kulawa tsawo da nauyi

Jikin siffar da wasan kwaikwayon na jikin mutum sun samo asali cikin ransa. Amma musamman aiki a wannan tsari za a iya lura a cikin horo da lokaci. kai-kula da hanyoyin da wasan motsa jiki, da kuma kayyade halaye da kwayoyin matakin, sun hada da kayyade anthropometric matsayin, da kuma hulda fihirisa. Wadannan data bayyana canje-canje a cikin jiki ci gaba, wanda ke faruwa saboda da horo.

Domin gudanar da wani kai-management na m wasan motsa jiki, shi wajibi ne a wani lokaci (wata, sati, kuma haka a. D.) Don samar da anthropometric ma'aunai kirji karkara, ciki, kugu, hip da cinya, kazalika da gyara jiki nauyi. A cikin diary na kamunkai bada shawarar kawo ikon da tsoka goge, kazalika da adadin jiki mai.

Ta hanyar kai-management na m wasan motsa jiki, yana da muhimmanci mu tsayar da halaye kamar tsawon da jiki nauyi. Wadannan Manuniya ne mafi muhimmanci.

Ya kamata a haifa tuna cewa mafi girma girma a cikin mutane yakan faru a cikin safe hours. Bayan m horo, kazalika da yamma, Yana rage jiki tsawon na biyu santimita ko fiye. Saboda haka, a lokacin da yin barbell bada faruwa hatimi intervertebral fayafai. Wannan sa wani karu a ci gaban da wani dan wasa to 3-4 santimita.

Game da jiki nauyi, haƙiƙa nuna alama na jihar na jiki kuma canza a lokacin motsa jiki. Wannan shi ne musamman m, a farkon matakai na motsa jiki. Jiki nauyi canji ne saboda konewa na kitse da kuma dawo da wuce haddi ruwa. Bayan nan, da nauyi stabilized. Bugu da ari dabi'u na anthropometric sigogi zai dogara ne a kan shugabanci na horo. dan wasa ta jiki nauyi iya fada, kazalika da Yunƙurin. Man wajen yin kai-kula da a kan aiwatar da kai-binciken motsa jiki, iya bincika your motsa jiki. Saboda haka, idan jiki sami wani kananan kaya, jiki nauyi an rage a cikin kewayon ɗari uku grams. A talakawan tsanani da horo iya rabu da 400-700, wani babban kaya sa asarar nauyi na 800 g kuma mafi.

Control na jiki nauyi za a iya za'ayi da kuma da taimakon index-Brock Brugsch. jiki nauyi, bisa ga nuna alama, shi ne a jikin mutum girma, rage ta da ɗaya da ɗari.

Lokacin da kamunkai jiki yanayin a lokacin wasanni horo za a iya amfani da vesorostovoy Quetelet index. Don lissafi da darajar nauyin jikinsa ya kamata a raba girma. A kullum shi ne a yanayin inda daya santimita girma kiyasta daga 350 zuwa 400 g jiki nauyi a cikin maza, kuma daga 325 zuwa 375 g a mata.

Sauran Manuniya na physiological ci gaba

A cikin hali na kamewa da muhimmanci a mataki na karkara na kirji. Its kyau ci gaba ne mai garanti na da lafiya mai kyau. Bincika cikin kirji karkara bukatar ka huta, ta hanyar aunawa wannan nuna alama duka biyu lokacin da inhaling da kuma lokacin da exhaling. Bambanci dabi'u samu - shi ne kome kamar kirji yawon shakatawa. Ya dogara da irin numfashi da tsoka ci gaba.

A cikin darasi na kamewa a lokacin motsa jiki ne zama dole don auna tsoka ƙarfi hannuwanku. A saboda wannan dalili akwai na musamman na'urar kira wani dynamometer. Alamomi tsoka ƙarfi hannuwa ne a kai tsaye gwargwado ga kirji karkara, jiki nauyi, da dai sauransu Yawancin namiji hannuwa ƙarfi ne 60-70 bisa dari da nauyi, da kuma mace - .. 45-50%.

Lokacin da kamunkai da aka auna da kuma zama tsoka ƙarfi. Wannan shi ne ikon da extensor tsokoki na kashin baya katin. Its darajar ya dogara da shekaru, jinsi, sana'a, da kuma jiki nauyi.

Kamunkai ma azurta tafiyad da spirometry. A wannan yanayin, shi auna muhimmanci iya aiki - ƙara da iska exhaled daga cikin huhu. A dabi'u na wannan index faye hali elasticity na huhu da nama da kuma numfashi tsoka ƙarfi.

Iko a kan aikin na zuciya da jini

Lokacin da jiki aiki ne mai muhimmanci domin kula da kiwon lafiya. Yana nuna mayar da martani na mutum da kuma tsarin gabobin jiki motsa jiki. A mafi muhimmanci nuna alama a cikin wannan yanayin ne Manuniya na canje-canje a cikin aiki na numfashi tsarin, kazalika da tasoshin da kuma zuciya.

Mene ne hanyoyi na kamewa a lokacin wasan motsa jiki a cikin wannan hali? Don magance matsalar sãɓãwar launukansa da girma da horo kaya, ma'aunai na zuciya rate (HR), da jini. Daga wadannan Manuniya sun fi mayar dogara a kan mutum cika.

zuciya rate

Mene ne hanyoyin da kamunkai a lokacin wasan motsa jiki don taimaka maka sanin wannan darajar? Alal misali, mai aikin faratis dole ne a zaune wuri domin aunawa zuciya kudi a sauran. Wajibi ne a nemo boko, carotid ko wani radial jijiya, manyan cardiac turu count cikin biyar seconds. Wannan ya kamata a yi biyu ko sau uku a jere. A kan samu na data samar da halitta da talakawan darajar da 12. Wannan ya sa ya yiwu san yawan zuciya beats da minti. A untrained mutane zuciya kudi ne 60-89 lashe. / Min.

Wucewa yau da kullum da iyaka da nuna alama na tachycardia, a mafi m zuciya rate iya nuna bradycardia. Har ila yau, high zuciya rate (80-85 u. / Min) shi kadai yayi magana da gajiya na jiki. Hakika, bayan horo a mutum ta bugun jini rãyar. Duk da haka, rabon da ta dawo da jiki dole ne ciyar da biyar zuwa minti goma. Wannan yanayin zai nuna mafi kyau duka motsa jiki.

jijiya matsa lamba

Wannan yana nufin da haƙiƙa. Shi ne ba wani asirin da cewa wasu hawa da sauka a cikin jini nuna da kari daga cikin zuciya.

Akwai daban-daban na kamunkai a kan motsa jiki, wanda aka kiyasta a cikin wasanni yi, wanda ba da damar tantance yanayin jiki. Daga cikin su - da aikin gwaje-gwaje. Saboda haka, a lokacin da wani zaman kanta jiki horo bada shawarar yin ashirin zauna-rubucen, aza a talatin seconds. Bayan haka, mai aikin faratis yana zuwa zama a zare jiki domin 3 minutes. Zuciya rate daga 100 zuwa 130 u. / Min bayan da locomotor aiki nuna sassauƙa matakin, 130-150 u. / Min zai zama wani nuna alama na talakawan tsanani.

Wani lokaci bugun jini a wannan hanya da yake iya kai-dubawa tashi zuwa 150-170 lashe minti daya. Wannan adadi ne na hali da matuƙar load. A dabi'u samu ne mai kyau jagora ga kamunkai.

A juyayi tsarin

CNS - shi ne mafi hadaddun na duk jiki tsarin. Yana da aka hada da kwakwalwa m cibiyoyin nazarin canje-canje a duka waje da ciki yanayi. Sũ ne waɗanda suka sarrafa duk ayyuka na jikin mutum. Babban aiki na tsakiya m tsarin ne da wani cikakken kuma m canja wuri na zama dole bayani. Wannan tsarin za ma a bari a jiki da kamunkai a lokacin motsa jiki. Don yin wannan, akwai wata hanya da na orthostatic gwajin. A sakamakon wannan binciken daidai da excitability na tsakiya m tsarin.

Don samun zama dole data daya yana yarda da matsayi na kwance, sauran for 5-10 minti kuma lissafta your bugun jini. Bugu da ari, shi wajibi ne don auna zuciya kudi da kuma tsaya a mike matsayi. Bambanci bugun jini kudi da minti da kuma nuna da yanayin tsakiya m tsarin. Saboda haka, a rauni excitability wannan darajar jeri daga 0 zuwa 6, a karkashin al'ada - daga 7 zuwa 12, da kuma lokacin da rai da kuma ya karu, bi da bi, daga 13 zuwa 18 da kuma daga 19 zuwa 24 lashe minti daya.

Kai aiki na juyayi tsarin da kuma bada shawarar yin amfani da kallo na cutaneous jijiyoyin bugun gini martani na jiki. Aka ƙaddara ta dauke da fitar 'yan sau kan fata a wani unsharp abu. Idan ka sanya matsin lamba jũya ruwan hoda, to, wannan dauki zai nuna cewa jijiyoyin bugun gini jiki ta dauki al'ada. White ko ja saka launi daga cikin fata rabo zai nuna wani babban ko ya karu cutaneous innervation na jini lura, yawanci tare da gajiya a lokacin cututtuka ko bai cika warkar da su.

Kai-kima na CNS aiki a lokacin motsa jiki za a iya yi:

• Romberg ta gwajin, don gane take hakki na ma'auni.
• Yarotsky gwajin domin sanin ji na ƙwarai daga iyaka da vestibular na'ura;
• yatsa-hanci gwajin.

Aikace-aikace na kiwon lafiya dokoki

Kowane mutum, a Bugu da kari a kai-monitoring na aiwatar da wasanni ayyukan, dole su iya yadda ya kamata shirya su aiki da dama. A wasu kalmomin, su kiyaye dokoki game da sirri kiwon lafiya. Wannan ra'ayi ya hada da wani yawan dalilai, wato:

• farillar na yau da kullum na yau da kullum.
• daidaita cin abincin nasu.
• jiki kiwon lafiya, takalma da kuma tufafi.
• guje wa cutarwa halaye.

M riko ga duk irin waɗannan dokoki ne wani muhimmin factor a rike al'ada kiwon lafiya da kuma adana kiwon lafiya.