Apni Technique Aur Conditioning Ko Improve Karne Ke Liye Swimmers Water Mei Bahot Jyada Time Spend Karte Hai.
But Few Swimmers Hi Aise Hai Jo Us Time Ka Fraction Hi Spend Karte Hai Water Mei Mental Resiliency Banana Ke Liye. Jo Ki Thoda Odd Lagta Hai, Kyu Ki Most Issues Jo Swimmers Ke Paas Aate Hai Wo Isliye Kyu Ki Wo Sport Ko Mentally Approach Kar Pate Hai.
For Instance, Jab Competition Mei Chize Swimmers Ke According Nahi Hoi Hai, Toh Wo Kahte Hai Ki Pressure Mei Choked Aur Froze Ho Gaye The. Unke Is Complain Karne Ki Wajah Se Wo Apne Effort Aur Training Mei Utna Dhyan Nahi De Paate Hai. Jiski Wajah Se Improve Karne Ki Valuable Opportunities Wo Kho Dete Hai.
Jo Ki Bahot Bura Hai. But Apne Mindset Par Grip Paane Ki Wajah Se Swimmer Us Invisible Parking Brake Ko Remove Kar Sakta Hai Jo Swimmer Ko Water Mei Apne Peak Potential Par Pahochne Se Rokta Hai.
Is Chiz Ko Mind Mei Rakhte Huye, Ye 5 Best Mental Tips Hai Jo Swimmers Ko Unke Level Aur Mindset Ko Pool Ke Andar Aur Bahar Improve Karne Mei Help Karegi.
- Get Fired Up With Some Tunes:
Music Un Classical Pump-Up Techniques Mei Se Ek Hai Jise People Gym Mei Use Karte Hai Taaki Wo Aur Bhi Hard Work Kar Sake. Iske Piche Bahot Se Research Bhi Hai Jo Batate Hai Ki Music Kitna Help Karta Hai Exercise/Training Ke Time Par. Shayad Hi Koi Aisa Hoga Jo Gym Mei Bina Music Sune Exercise Karta Ho. Jab Baat Aati Hai Pool Mei Rock Out Karne Ki, Toh Pahle Waterproof Electronics Ko Barrier Maana Jaata Tha But Ab Aisa Nahi Raha.
Ek Study Mei, Researchers Ne Recreational Swimmers Ke Ek Group Ko 50m & 800m Time Trials Karne Ko Kaha. Jinhone Waterproof Mp3 Player Pahan Kar Swim Kiya Unhone Dusre Group Ke Swimmers Ke Comparison Mei Kaafi Accha Perform Karte Huye Kam Time Mei Race Finish Kiya.
Isme Kuch Limitations Bhi Hai, Obviously Aap Waterproof Mp3 Player Strap Nahi Kar Sakte Hai Jab Aap Competition Mei Hote Hai. But Ye Aapke Morning Workouts Mei Bahot Jyada Help Karta Hai Aur Jiski Wajah Se Competition Ke Time Mei Aap Ko Extra Edge Milta Hai.
- Put Positive Self-Talk On Your Water Bottle
Pura Din Practice Ke Time Hum Khud Se Bahot Conversation Karte Hai. Kuch Conversations Good Aur Supportive (“You Got This!”) Type Hoti Hai Aur Kuch Counter Productive Aur Negative Hoti Hai (“Tumne Bahot Kharab Perform Kiya Hai Ab Tumhe Give-Up Kar Dena Chhaiye”), Is Type Ki.
Apne Self-Talk Ko Manage Karna Un Skills Me Se Hai Jo Aapko Hard Workouts Ke Time Power Deti Hai, Ye Aapko Sense Of Calm Deti Hai Wo Bhi Tab Jab Aap Accha Feel Nahi Karte Hai Tab Aur Aapko Un Chizo Par Focus Karne Mei Help Karta Hai Jisme Aapko Focus Karna Chhaiye Swimming Ke Time.
Toh Ab Baat Aati Hai Ki How Can You Improve Your Self-Talk?
Self-Talk Karte Samay Aapko Visible Ka Use Jyada Karna Chhaiye. Ek Research Mei Researchers Ne 41 Competitive Swimmers Ka Ek Group Banaya Aur Unko 2 Groups Mei Divide Kar Diya. Ek Group Ne 10-Week Ka Self-Talk Intervention Kiya Aur Dusre Group Ne Normal Hi Training Ki.
Intervention Ka Part Ye Tha Ki Swimmers Ko Lane Ke End Mei Pahoch Kar Aisi Self-Talk Karni Thi, Jo Wo Karna Chahte The Wo Har Din Practice Karte Time Aisa Karte The. Ye Front Aur Center Ka Part Hone Ki Wajah Se Ise Bhulna Aur Ignore Karna Hard Tha. Ten Weeks Ke Baad Self-Talk Karne Wale Group Ne Performance Ke Time 1.5% Better Perform Bhi Kiya. Ye Show Karta Hai Ki Largely Unseen Mental Skills Kitni Critical Ho Sakti Hai Swimming Ya Kisi Bhi Sports Mein.
Agar Aap Is Chiz Ko Use Karna Chahte Hai To Aisi Self-Talk Ke Notes Banaiye Aur Apni Water Bottle, Fridge Ya Aisi Jagah Par Stick Kar Lijiye Jisse Ye Aapke Saamne Visible Ho. Ise Simple, Positive Aur Powerful Banaiye.
- High-Intensity Reps Ke Phle Visualization
Visualization Aisi Tool Hai Jo Aap Already Use Karte Aa Rahe Hai, Super Hard Practice Karne Ke Baad Jab Aap Sochte Hai Ki Raat Ko Bed Par Jaate Time Ye Kitna Pain Karega. Toh Ye Bhi Visualization Hi Hai (But Good Way Mei Nahi). Visualization Aisi Tool Hai Jo Elite Swimmers Regularly Use Karte Hai. Michael Phelps, Katie Ledecky & Canadian Olympic Champion Mark Tewksbury Jaise Legends Ne Is Technique Ko Apne Daily Routine Ka Part Banaya Hai.
Although Most Athletes Visualization Ko Save Karte Hai Khud Ko Competition Ke Liye Prepare Rakhne Ke Liye. Jab Bhi Aap High-Intensity Practice Karte Hai Toh Is Mental Technique Ka Use Kar Sakte Hai Greater Effect Ke Liye.
- Workout Se Phle And Workout Ke Baad Ki Routine
Aisa Kitni Baar Hua Hai Ki Aap Pool Mei Gaye Ho Aur Aap Ki Feeling Ne Aapke Effort Ko Dictate Kiya Ho? Moment To Moment Practice Karte Time Aapko Ye Nahi Pata Chal Paata Hai Ki Aapki Race Kaisi Jayegi. Aur Is Wajah Se Kai Swimmers Ka Stress Levels Bhi Badh Jaata Hai. Is Wajah Se Ek Din Toh Aap Sochte Hai Ki Aapne Bahut Badhiya Perform Kiya Aur Agle Pal Negative Feel Karne Lag Jaate Hai.
Water Mei Apni Performance Ko Consistent Banane Ke Ek Tarike Mei Se Hai Ki Pre-Workout Aur Pre-Race Routine Follow Kare. Successful Swimmers Ke Result Aise Hi Itna Accha Nahi Aa Jaata Hai Competition Ke Din. Unke Paas Training Ke Liye Excellent Routines Aur Systems Hote Hai.
Har Din Unka Ek Ideal Warm-Up Routine Hota Hai (Jisme Wo Visualizations Bhi Include Hota Hai Jiski Humne Abhi Baat Ki Thi), Ek Commitment Hoti Hai Main Set Start Karne Ke Liye (No Matter Ki Aap Kaisa Feel Karte Hai) Aur Wo Log Apne Workout Mei Performance Enhance Karne Wale Activities Ko Involve Karte Hai(Post Aur Pre Workout Mei Nutrient Packed Meal Lete Hai).
Agar Aap Competition Ke Pahle Apne Routine Ko Dekhe Hai And Agar Aap Khud Se Puche Ki Aapne Kitne Acche Se Taiyari Ki Hai Is Competition Ke Liye Toh Aapka Answer Yahi Aana Chhaiye Ki Aapne Har Ek Aspect Par Apna 100% Diya Hai Aur Agar Ye Answer Nahi Aata Hai Toh Smajah Lijiye Ki Aapne Us Competition Ko Jeetne Ke Liye Luck Par Chhod Diya Hai.
- Behtareen Neend Lijiye
Competitive Swimmer Ki Life Koi Joke Nahi Hai- Isme Endless Seasons Hote Hai, Water Mei Long Practices Hoti Hai, Aur 2-4 Din Toh Aise Bhi Hote Hai Jisme Aapke Haath Se Chlorine Ki Smell Aati Hai Aur Finger Tips Wrinkled Ho Jaati Hai. Is Chiz Mei Agar Aapke School, College Aur Work Ko Bhi Combine Kare Toh Pahli Chiz Jisse Aapko Sacrifice Karni Padti Hai Wo Hoti Hai Aap Ki Sleep. Isse Sirf Aap Low Feel Hi Nahi Karte Hai Balki Mentally Tough Bante Hai.
Mentally Tough Hone Ka Sirf Ye Matlab Nahi Hai Ki Aap Dard (Pain) Ko Push Karte Huye Aage Badhte Rahe. Iska Ye Matlab Hota Hai Ki Khud Ko Aise Circumstances Mei Rakhe Jaha Aap Badi Se Badi Stree Ke Saath Bhi Khade Rah Sake. Aur Guess Kariye Ki Agar Aap Sleep-Deprived Hote Hai Toh Kya Hota Hai?
Perceived Exertion Ka Rate Up Ho Jaata Hai. Focus Karne Ki Ability Decrease Ho Jaati Hai. Ek Study Mei Bhi Ye Paaya Gaya Hai Ki Jo Students Acche Se Sleep Lete The Wo Mentally Strong The Unke Comparison Mei Jo Acche Se Sleep Nahi Le Paate The.
Sleep Ko Importance Dijiye Aur Acche Se Neend Liya Kariye. Isse Aap Fast Recover Toh Honge Hi Aur Saath Saath Agle Din Pool Mei Badhiya Perform Bhi Karenge.