Vertara yawan aiki shine rashin ƙarfin jiki da na ɗabi'a don murmurewa bayan horo mai tsanani. Yin watsi da wannan yanayin na jiki yana haifar da rashin aiki a yawancin tsarinsa, yana ƙaruwa da haɗarin rikitarwa na lafiya kuma yana iya zama dalilin ƙin yarda da wasanni a nan gaba.
Ta yaya overtraining ya bayyana
Motsa jiki wani nau'i ne na damuwa ga jiki. A cikin adadi na yau da kullun, yana da tasiri mai tasiri akan sifofin jiki, yana inganta aikin zuciya, jijiyoyi, da tsarin numfashi, yana ƙarfafa haɗin gwiwa da ƙwayar tsoka, kuma yana taimakawa daidaita al'amuran rayuwa.
Bayan aiki, jiki yana buƙatar lokaci don murmurewa. A wannan lokacin, kawar da microtraumas a cikin tsokoki, dawowar tsarin juyayi zuwa aiki na yau da kullun da kuma cike microelements waɗanda ke cikin yawancin matakai waɗanda ke tabbatar da aikin jiki gaba ɗaya.
Rashin daidaituwa tsakanin horo da lokacin murmurewa yana haifar da jihar tudun horo - ƙarancin kuzarin haɓakar haɓaka. A ƙoƙarin cika wannan ratar, 'yan wasa da yawa suna haɓaka kaya, don haka suna tara damuwa. A sakamakon haka, microtrauma zuwa tsokar nama ya wuce karfin sake sabunta jiki.
Dalili na biyu na iya zama:
- Rashin adadin kuzari da ake buƙata. Deficarancin ƙananan ƙwayoyin cuta yana haifar da halayen catobolic mai lalata tsoka. Tare da karancin amino acid, an ruguza gina sabbin kwayoyin halitta.
- Danniya da rashin lafiya suna kara matakin cortisol, wanda aikin sa shine samarwa mutum karin kuzari, kuma ana samar dashi ne sakamakon karyewar karfin tsoka.
- Babban horo yana haifar da rashin aiki a cikin tsarin mai juyayi.
Alamomin wuce gona da iri
Kararrawa ta farko ita ce rashin ci gaba daga motsa jiki, ko ma raguwar aiki.
Sauran alamomin ana kiyaye su a hankali, waɗannan sune:
- saurin gajiyawa;
- damun bacci;
- damuwa;
- rashin dalili;
- bacin rai.
Lokacin da dan wasa ya ci gaba da motsa jiki a wannan yanayin, wuce gona da iri ya wuce zuwa wani mataki, alamunsa sun fi bayyana, wadannan su ne:
- tachycardia;
- ciwo na kullum a cikin haɗin gwiwa da tsokoki;
- asarar ci;
- raunana tsarin na rigakafi (wanda ya bayyana ta alamun sanyi);
- asarar ƙwayar tsoka;
- ciwon kai;
- asarar nauyi.
Kwayar cututtukan cututtukan jiki suna da yawa a cikin cututtuka da yawa kuma suna bayyana a hankali. Hakanan akwai lokuta da yawa lokacin da 'yan wasa, ban da raguwar rawar gani, ba su da alamu ko kaɗan. Don kada a kuskure cikin ganewar asali, ya zama dole a nemi likita da gogaggen masani a wani fanni na wasanni.
Shin yin wasan motsa jiki zai yiwu kuwa?
Hanyar gudu mai kyau don jiki ana ɗaukar rashin rashin saurin numfashi, zafi a cikin tsokoki da haɗin gwiwa - wannan yana nufin cewa kawai ƙwayoyin ƙwayoyin ƙwayoyin cuta (OMF) ne ke cikin aikin, tare da motsa jiki mai motsa jiki ba sa gajiya.
Yayin haɓaka saurin, ana haɗa ƙwayoyin tsoka na glycolytic (GMF) zuwa aiki, wanda zai iya yin aiki na al'ada kawai na wani lokaci. Misali, ga yan koyo bai fi minti 1 ba. Bugu da ari, samar da lactic acid ya fara, tare da bayyanar ciwo, ƙara numfashi da asarar ƙarfi.
Idan kayi biris da wannan yanayin kuma kayi gudu ba tare da rage saurin ba, mutuwar myofibrils a cikin ƙwayoyin ƙwayoyin ƙwayoyin tsoka yana farawa, yana haifar da lalata tsoka gabaɗaya.
Don hana cutar da lafiya, ya zama dole a hankali gabatar da tsokoki na glycolytic cikin aiwatar da wasanni. Horarwa ba tare da kulawa ba, ba tare da ba wa lokaci lokaci don dawo da ƙwayoyin tsoka da aka lalata ba, daidaita aikin tsarin zuciya da jijiyoyin jiki, haifar da gajiya gaba ɗaya kuma, sakamakon haka, zuwa tsaurara matakai.
Kwarewa a cikin nauyin nauyi
Motsa jiki tare da nauyi yana da alamun wasu sigogi, waɗannan sune:
- zabi na motsa jiki;
- jerin azuzuwan;
- adadin saiti da reps;
- ƙarfin (% na iyakar maimaitawa);
- huta tsakanin aji.
Lokacin horo ya haɗa da haɗuwa da yawa na waɗannan sigogin. Bambancin lodi a cikin shirin horo ana kiransa "periodization."
Periodization yana tabbatar da cewa jiki ya sami isasshen damuwa don ci gaba daga motsa jiki kuma ya murmure sosai kafin wani motsa jiki. Tsarin horo wanda bai dace ba, misali, overestimized volume ko ƙarfi, yana haifar da lalacewar sakamako, kuma bayan wani lokaci, zuwa ƙarin aiki.
Overtraining magani
Yin watsi da wani abu mai ban sha'awa ya haɗa da hutawa mai kyau da daidaitaccen abinci, saboda wannan kuna buƙatar:
- ɗan hutu a cikin wasanni;
- samar da abinci da yawancin sunadarai, bitamin da kuma ma'adanai;
- barci na akalla awanni 8;
- ziyarci dakin tausa;
- yi wanka mai zafi tare da gishiri ko zuwa gidan wanka;
- yi motsa jiki na motsa jiki.
A cikin mawuyacin hali, lokacin da yawan aiki ya kasance tare da ciwo a cikin zuciya ko ƙaruwar zafin jiki, ya kamata ka ga likita.
Bayan lokacin murmurewa, yana da mahimmanci a ci gaba da horo a hankali, rage abubuwan da suka gabata na mutum kuma a hankali yana ƙaruwa tsawon makonni 2.
Yadda za a guji ƙarin horo
Don hana ƙwarewar jiki, kuna buƙatar cikakken ƙididdige ikonta. Wannan ba sauki bane, musamman ga yan wasa masu farawa. Sabili da haka, yana da matukar mahimmanci a tuntuɓi ƙwararren mai horarwa wanda zai tsara ingantaccen shiri don kowane ɗan adam dangane da yanayin jikinsa.
Janar dokoki don rigakafin ƙwarewa:
- A farkon wasanni, kana buƙatar ware wasannin motsa jiki na yau da kullun, sau 3 a mako ya isa. Bayan jiki ya daidaita da damuwa, zaku iya ƙara yawan zaman horo ko ƙarfin kowane zama.
- Ya kamata ku ba horo fiye da awanni 1.5, ƙwararrun professionalan wasa ne zasu iya biyan wannan.
- Ya kamata a sami dumi-dumi da sanyin jiki yayin horo. Ciki har da cardio a farkon farawa da kuma miƙawa a ƙarshen wasan.
- Ana buƙatar daidaitaccen lokaci na shirin horon don kauce wa ci gaba da gudana.
- Abinci mai gina jiki ya kamata ya daidaita tare da furotin da abun ciki na carbohydrate, da isasshen adadin kuzari don tallafawa jiki tare da haɓaka aikin motsa jiki.
- Mutumin da ke da salon rayuwa mai aiki yana buƙatar tallafawa jiki tare da taimakon ɗakunan ƙwayoyin cuta na multivitamin, gami da ƙananan ƙwayoyin micro da macro.
- Tare da kaya masu nauyi, abubuwan abinci mai gina jiki tare da amino acid da furotin, waɗanda aka tsara musamman don 'yan wasa, suna taimakawa sosai.
- Kuna buƙatar cinye adadin ruwa mafi kyau duka.
- Barci ya zama aƙalla awanni 8, kuma a ƙarƙashin nauyi mai nauyi 10.
Hanya mai ma'ana ga wasanni tabbas zata kawo sakamako. Yana da mahimmanci kawai a tuna cewa tsere don ci gaba, daidaitawa a kan iyakar ƙarfin jiki, wata rana zai rikitar da tsarin mulki na yau da kullun kuma yana iya haifar da rikice-rikicen lafiya, ba kawai na zahiri ba, har ma da na tunani.
