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39SPORTCHILARDA O'Z-O'ZINI BOSHQARISH. MUSOBAQALAR ORALIG'IDA OPTIMAL PSIXOLOGIK QAYTA TIKLANISH
Zilola Risqul qizi Quvvatova Respublika sport tibbiyoti ilmiy amaliy markazi
Annotasiya: Ko'plab tadqiqotlarning natijasiga asoslanadigan bo'lsak, o'z-o'zini tartibga solish sportchilarning g'alabasi va samaradorligining muhim jihati hisoblanadi. Biroq, o'z-o'zini boshqarish ko'nikmalari mashg'ulot va musobaqadan keyingi vaziyatlar uchun, ayniqsa tiklanish jarayoni muhimdir. Ushbu sharhiy maqolada o'z-o'zini boshqarish qobiliyatlarini nazariyalar, tadqiqot natijalari va sport va jismoniy mashqlarda o'z-o'znini boshqarish va tiklanish bo'yicha amaliy tavsiyalar haqida qisqacha ma'lumot beradi.
Kalit so'zlar: fiziologik yuklamalar, psixologik qayta tiklanish,kognitiv jarayonlar, hissiyotlarni nazorat qilish, fikrlarni tartibga solish.
SELF-GOVERNANCE IN ATHLETES. OPTIMAL PSYCHOLOGICAL RECOVERY BETWEEN COMPETITIONS
Zilola Risqul kizi Quvvatova Republican Scientific and Practical Center of Sports Medicine
Abstract: Based on the results of many studies, self-regulation is an important aspect of athletes 'success and effectiveness. However, self-management skills are important for post-training and post-race situations, especially the recovery process. This review article provides a summary of theories, research findings, and practical recommendations for self-management and recovery in self-management skills in sports and exercise.
Keywords: Physiological loads, psychological recovery, cognitive processes, emotional control, thought regulation.
Sportchilarda mashg'ulot jarayonlarida fiziologik yuklamalarning oshishi qator stresslarni keltirib chiqarishi mumkim. Bundan tashqari musobaqadan keyin musobaqa natijasi salbiy bo'lgan holatlarda sportchining optimal psixologik holatini qayta tikalsh zarurati tug'iladi. Sportchining natijalari ketma-ket ijobiy bo'lgan ham keying musobaqada g'alabani qo'lga kiritish uchun jismoniy harakatlar bilan bir qatorda ruhiy o'z-o'zni boshqarishni tiklash kerak bo'ladi. O'zini o'zi boshqarishni tiklash - bu odamning hozirgi holatini, kelajakdagi holatini aniqlash va tiklanish bosqichida (masalan, mashg'ulotlar yoki musobaqalar o'rtasidagi) ikkala holat o'rtasidagi
tafovutni minimallashtirish uchun harakatlarni amalga oshirish harakati sifatida aniqlanadi. Ushbu jarayonga tegishli bir nechta o'z-o'zini boshqarish ko'nikmalari joriy sharhda muhokama qilinadi. Birinchidan, o'z-o'zini nazorat qilish - bu ishlashdan keyingi holatlarni muvaffaqiyatli tartibga solish uchun markaziy o'z-o'zini tartibga solish qobiliyati. Ikkinchidan, idrok va his-tuyg'ularni tartibga solish uchun muhim rol mavjud, chunki to'liq tiklanish faqat jismoniy va aqliy resurslar to'ldirilganda amalga oshiriladi. Xususan, ajralish va aqliy dam olish (ya'ni, kognitiv harakatlarni to'xtatish) sportchilarga tugagan resurslarni tiklashga imkon beradi. Nihoyat, o'z-o'zini nazorat qilish ko'pincha tegishli va ba'zan mashaqqatli tiklanish faoliyatini boshlash uchun talab qilinadi. Ya'ni, sportchilar, ayniqsa, charchagan, stress yoki salbiy kayfiyatda bo'lganida, mashg'ulotlarni bajarish uchun o'zini tutib turishga bo'lishi mumkin. O'zini-o'zi boshqarish ko'nikmalarini rivojlantirish sportchilarning mashg'ulotlar va musobaqalardan jismoniy va ruhiy tiklanishiga yordam beradi.
O'z-o'zini tartibga solish past somatik va kognitiv xavotirlanish,[6] , shuningdek, raqobatga tayyorgarlik [7], chidamlilik ko'rsatkichlari [8,9], qaror qabul qilish [10], va motorli o'rganish bilan bog'liq [11]. Mashg'ulotlardan oldin va davomida sportchilar ko'pincha katta miqdordagi jismoniy va aqliy kuch sarflashadi, bu jismoniy va ruhiy charchoqqa olib keladi [12]. Agar sportchilar o'z sport talablarini etarli dam olish va tiklanish bilan muvozanatlashtira olmasalar, salbiy oqibatlar paydo bo'lishi mumkin, masalan, sportchining charchashi [13], ishlashning pasayishi [14] va hatto jarohatlar [15]. Binobarin, tiklanish sport mashg'ulotlarining ajralmas qismi hisoblanadi va sportchilarning sog'lig'i va muvofaqqiyatini saqlash uchun juda muhimdir [16,17,18]. Darhaqiqat, sportchilar faol mashg'ulotlarga qaraganda tiklanish uchun ko'proq vaqt sarflashadi. Bundan tashqari, Bishop va boshqalar [19]. Teskor tiklanish (ya'ni, tez, cheklangan harakatlar o'rtasidagi), qisqa muddatli tiklanish (ya'ni, mashg'ulotlar to'plami o'rtasida) va mashg'ulot yoki raqobatni tiklash (ya'ni, mashg'ulotlar yoki musobaqalar o'rtasidagi) o'rtasidagi farqni ko'rsating. joriy ko'rib chiqish.
Mashg'ulotlar yoki musobaqalarni tiklash odatda haqiqiy sport muhitidan, mashg'ulot va raqobat talablaridan uzoqda amalga oshiriladi. Qayta tiklashning ushbu shakli odatda fiziologik va psixologik resurslarni qayta tiklash uchun vaqt o'tishi bilan individual va ichki ko'p darajali jarayon sifatida belgilanadi [20]. Bundan tashqari, tiklanish asosan faol yoki proaktiv jarayondir, ya'ni sportchilar tiklanish faoliyatini tanlash va shug'ullanishda faol rol o'ynaydi [17]. Demak, Bekman va Kelmannga ko'ra "O'z-o'zini tiklashning eng yaxshi usulini topish va uni amalda amalga oshirish o'z-o'zini tartibga solishni talab qiladigan vazifadir"[5]. Xususan, tiklanishni shaxsning haqiqiy holatdan (masalan, yuqori charchoq yoki yuqori stress) jismoniy va aqliy faollashuvning afzal qilingan yoki talab qilinadigan holatiga o'tishga urinishlari jarayoni deb hisoblash mumkin[21,22]. Ushbu ta'riflarga asoslanib, o'zini o'zi boshqarishni tiklashinsonning hozirgi holatini, kelajakdagi holatini aniqlash va
tiklanish bosqichida (masalan, mashg'ulotlar yoki musobaqalar o'rtasidagi) ikkala holat o'rtasidagi tafovutni minimallashtirish uchun harakatlarni amalga oshirish harakati sifatida belgilanishi mumkin. Turli xil tiklanish nazariyalari - bilvosita -tiklanish uchun o'z-o'zini tartibga solish muhimligini ta'kidladi. Masalan, Kentta va Hassmén tomonidan ishlab chiqilgan ortiqcha mashq qilish va tiklanishning kontseptual modeliga va Talabga bog'liq bo'lgan kuchlanishni qoplashni tiklash modeliga ko'ra, tiklash strategiyasi stressning asosiy manbai bilan mos kelishi kerak [18,23]. Ayniqsa, agar sportchi aqliy zo'riqishni boshdan kechirayotgan bo'lsa, bu aqliy yengillik mashqlari (masalan, meditatsiya,rasm chizish) [24]. Shunday qilib, stressning asosiy manbasini bilish, shuningdek, potentsial kontekstli cheklovlarni hisobga olgan holda, mavjud tiklanish strategiyalarini aniqlay olish muhimdir. Biz o'z-o'zini boshqarishning uchta o'ziga xos ko'nikmalarini ko'rib chiqamiz, biz o'zimizning hozirgi holatini aniqlash, hozirgi holati va kelajakdagi holati o'rtasidagi tafovutni minimallashtirishga yordam beradigan strategiyalarni tanlash, shuningdek, ushbu strategiyalarni boshlash uchun muhim deb hisoblaymiz. Misol uchun, yuqorida aytib o'tilgan olimpiya sportchisi, avvalo, ularni tartibga solishga harakat qilish uchun boshidan kechirayotgan har qanday salbiy fikr va his-tuyg'ulardan xabardor bo'lishi kerak. Keyinchalik, optimal tiklanish ham aqliy jarayonlarga bog'liq bo'lganligi sababli, u o'z fikrlari va his-tuyg'ularini tartibga solishga muhtoj bo'lishi mumkin [22,25], shuning uchun u qulay ovqat iste'mol qilish yoki juda kech yotishga b o'lgan impulslarini bekor qilishi va buning o'rniga tegishli tiklanish tadbirlarini boshlashi kerak bo'lishi mumkin. Nihoyat, u muayyan tiklanish faoliyatining ta'sirini yana bir bor kuzatishi kerak bo'ladi.
Fikrlar, his-tuyg'ular va xatti-harakatlar muvaffaqiyatli tartibga solinishi uchun (ya'ni, kutilgan kelajakdagi holatga muvofiq) inson hozirgi holatini aniqlay olishi kerak. O'z-o'zini tartibga solishning asosiy jarayoni o'zini o'zi nazorat qilish orqali taqqoslash va nomuvofiqlikni aniqlash jarayonidir. O'z-o'zini nazorat qilish istalgan fiziologik va psixologik holatni (ya'ni, ma'lum bir standartni) hozirgi holati haqidagi bilim bilan solishtirganda amalga oshiriladi [27]. Demak, adekvat tiklanishga erishish uchun ham ichki belgilar (masalan, fikrlar, his-tuyg'ular, hislar) va tashqi belgilar (masalan, mukofotlar, imkoniyatlar) haqida xabardor bo'lishni talab qiladi. Bu jarayon shaxsning o'z-o'zini samarali nazorat qilish qobiliyatiga bog'liq. Qayta tiklash ko'p o'lchovli tushuncha deb hisoblanganligi sababli, etarli tiklanish faqat jismoniy, kognitiv va hissiy resurslar to'ldirilganda amalga oshiriladi [28]. Shuning uchun o'z-o'zini nazorat qilish ko'nikmalarini qo'llash mushaklarning og'rig'i, charchoq, qattiqlik, shuningdek, hushyorlik va ijobiy ta'sir kabi kognitiv va hissiy qobiliyatlarda aks etadigan jismoniy imkoniyatlarning holati haqida xabardorlikni rivojlantirish uchun juda muhimdir. Resurslarni saqlash nazariyasi shaxslar o'z resurslarini olish, saqlash va himoya qilishga intilishlarini taklif qiladi [29,30]. Xobfollning so'zlariga
ko'ra, resurs investitsiyalaridan keyin resurslar tiklanmasa, tiklanish etarli emas va stressni keltirib chiqaradi. Sport va mashqlar kontekstida sportchilar mashg'ulot jarayonida va musobaqada muhim jismoniy va aqliy (ya'ni, kognitiv va hissiy) resurslardan foydalanadilar. Keyinchalik, sportchilar ushbu resurslarni tiklashga harakat qilishadi. Bu shuni anglatadiki, yuqori jismoniy charchoq sportchidan bo'sh turishni talab qilishi mumkin bo'lsa, yuqori ruhiy charchoq manzarani o'zgartirishni yoki faol ravishda chalg'itishni talab qilishi mumkin. Qayta tiklashga eng muhtoj bo'lgan hudud haqida xabardorlik shuning uchun mashg'ulotlar va raqobat talablaridan adekvat tiklanish asosida muhim o'z-o'zini tartibga solish qobiliyatidir [4,18,31]. Bu qisqa muddatda ham, uzoq muddatda ham sportchilarning tiklanishi va farovonligiga foyda keltirishi mumkin. Misol uchun, yaqinda o'tkazilgan tadqiqot sportchilarning uzoq muddatli farovonligi uchun o'z-o'zini nazorat qilish muhimligini ta'kidlab, o'z-o'zini nazorat qilish qobiliyati yuqori bo'lgan iqtidorli tennischilarning ortiqcha jarohatlar kamroq qayd etishini ko'rsatdi. Birgalikda, o'z-o'zini anglash va o'z-o'zini nazorat qilish, ijrodan keyingi holatlarni muvaffaqiyatli tartibga solish uchun muhim o'z-o'zini tartibga solish qobiliyatidir[33]. Bundan tashqari, ular kognitiv va hissiy nazorat uchun zaruriy shartdir.
Idrok va hissiyotlarni tartibga solish. Yetarli tiklanish sport bilan bog'liq talablardan tanaffus olishga bog'liq [17,34]. Shuning uchun sportchilarni tiklanish bosqichida sport bilan bog'liq talablardan jismoniy va ruhiy jihatdan "o'chirish" tavsiya etiladi [17,18]. Sport bilan bog'liq talablardan tanaffus olishning markaziy strategiyasi bu ajralishdir [35]. Sonnentag va Fritzning stressor-ajralish modeliga ko'ra, ajralishning tiklanish tajribasi sog'liq va farovonlikka yuqori talablarning salbiy ta'sirini yumshatishi mumkin [36]. Ishda ham, elita sportida ham olib borilgan tadqiqotlar ajralishning stress-bufer roli haqida empirik dalillarni taqdim etdi [4,36]. Tiklanish singari, ajralish ham kognitiv, hissiy va jismoniy qismlarga bo'linishi mumkin [4,23]. Jismoniy ajralish mashg'ulot yoki musobaqadan jismoniy mashaqqatni silkitishni anglatadi. Bunga erishish uchun elita darajasidagi ijrochilarning aksariyati tiklanish vaqtida passiv faoliyat bilan shug'ullanadi. Misol uchun, ingliz professional futbolchilari o'rtasida o'tkazilgan tadqiqot shuni ko'rsatdiki, ular uyg'onish soatlarining 79 foizini (mashq/o'yinlardan tashqari) harakatsiz holatda, kuniga o'rtacha 500 daqiqani o'tkazgan [37]. Ushbu harakatsizlik darajalari sportchi bo'lmagan taqqoslanadigan namunalardan ancha yuqori.
Jismoniy dam olish yoki harakatsizlikni jismoniy tanaffusga erishishning asosiy usuli deb hisoblash mumkin bo'lsa-da, uning fikrlar va his-tuyg'ularni tartibga solish samaradorligi shubhali bo'lishi mumkin [38]. Demak, kognitiv ajralish o'z sporti haqidagi barcha fikrlarni chetga surib qo'yish demakdir. Stressning kognitiv faollashuv nazariyasiga ko'ra, kognitiv jarayonlar fiziologik stress reaktsiyalarining davomiyligini uzaytirishi mumkin [39]. Shunday qilib, agar sportchi oldingi stressli
vaziyat (masalan, yuqori bosim, umidsizlikka uchragan ko'rsatkich yoki mojaro) haqidagi salbiy fikrlarni tartibga sola olmasa, stressga javob "o'chirilmaydi" va psixofiziologik faollik yuqori bo'lib qoladi. Shunga o'xshash yo'nalishda, Uzoq muddatli faollashtirish modeli fiziologik faollik "bir yoki bir nechta psixologik stressorlarning kognitiv vakilining takroriy yoki surunkali faollashuvi"tufayli stressli yoki talabchan vaziyatdan keyin uzaytirilishini taxmin qiladi [40]. Perseverativ idrok deb ataladigan bu hodisa nisbatan boshqarilmaydigan va yoqimsiz takrorlanuvchi fikrlarni bildiradi. Perseverativ idrok tiklanish jarayoniga nisbatan o'zini ikki shaklda namoyon qilishi mumkin [41]. Birinchi yo'l - ruminatsiya bo'lib, u o'tmishda sodir bo'lgan salbiy ichki yoki tashqi hodisalarni takroriy va passiv qayta ko'rib chiqish sifatida belgilanadi [42]. Ruminatsiya, sportchilar ma'lum bir musobaqa haqida o'ylashda va ular nimani boshqacha qilishlari mumkinligini yoki nega tez charchaganliklarini o'ylashlarida yuzaga keladi. Ikkinchi yo'l - tashvishlanish, bu oldingi tajribalar asosida yaqinlashib kelayotgan voqea yoki vaziyat haqida kelajakka yo'naltirilgan salbiy fikrlarni o'z ichiga oladi[43]. Misol uchun, umidsizlikka uchraganidan so'ng, sportchi keyingi musobaqada yaxshi holatdami yoki yana hafsalasi pir bo'ladimi, degan xavotirda bo'lishi mumkin.
Kognitiv ajralish odamning tiklanishiga imkon beradi, chunki o'tmish yoki kelajak bilan bog'liq hech qanday bezovta qiluvchi fikrlar yo'q [44,45]. O'yin sportchilari o'rtasida o'tkazilgan tadqiqot 46 aqliy (ya'ni, aqliy energiya), shuningdek, jismoniy salomatlik (ya'ni jarohat) uchun kognitiv ajralishning afzalliklarini qo'llab-quvvatladi. Taqqoslash uchun, yuqori darajadagi xokkeychilar va xodimlar o'rtasida yaqinda o'tkazilgan sifatli tadqiqot o'z sporti haqida markaziy psixologik tiklanish tajribasi sifatida o'ylashning qisqarishini aniqladi [35]. Bu kognitiv dekolmaniya tushunchasiga o'xshaydi. Sport bilan bog'liq fikrlarni o'chirish va umuman jismoniy va kognitiv faollikni boshdan kechirish bilan bir qatorda, sportchilar uchun optimal tiklanish uchun mashqdan keyingi his-tuyg'ularni tartibga solish muhimdir. Xususan, sport bilan bog'liq salbiy his-tuyg'ulardan uzoqlashish muhimdir, bu hissiy ajralish orqali erishiladi. G'azab yoki umidsizlik kabi salbiy his-tuyg'ular to'liq tiklanishga xalaqit beradi, deb ishoniladi, chunki ular aslida qo'zg'alishni kuchaytiradi, bu esa vaqt o'tishi bilan energiya yo'qolishiga olib kelishi mumkin [47,48]. Aksincha, ijobiy his-tuyg'ular ma'lum gormonlar (masalan, serotonin, dofamin) ishlab chiqarish bilan bog'liq bo'lib, ular stress reaktsiyasini kamaytiradi va shu bilan tiklanishni rag'batlantiradi. Fredriksonning 50 ta kengayish va qurish nazariyasi ijobiy his-tuyg'ularni boshdan kechirish insonning bir lahzalik fikr-harakat repertuarini kengaytiradi va jismoniy va psixologik resurslarni yaratishga xizmat qiladi [49]. Aksincha, salbiy his-tuyg'ular bir lahzalik fikr-harakat repertuarini toraytiradi, bu esa sportchilarni tiklanish imkoniyatlarini kamroq qabul qilishga olib kelishi mumkin.
Mashg'ulotdan keyingi (salbiy) his-tuyg'ularni tartibga solish muhim degan fikrni qo'llab-quvvatlagan holda, Gollandiya elita sportchilari o'rtasida yaqinda o'tkazilgan kundalik tadqiqotlari elita sportchilarning kundalik kognitiv va hissiy tiklanishini bashorat qilishda kundalik hissiy ajralish o'rtasida ijobiy bog'liqlik borligini aniqladi[4]. Bundan tashqari, ushbu tadqiqot o'z-o'zini tartibga solish jarayonlari tomonidan boshqariladigan 18 qayta tiklash strategiyalarini tegishli talablarga moslashtirish muhimligi haqida empirik dalillarni taqdim etdi [4,23]. Yana bir kundalik tadqiqot shuni ko'rsatdiki, ishdan kundalik jismoniy va hissiy ajralish elita murabbiylarning sog'lig'i, farovonligi va ertasi kuni ish bilan shug'ullanishiga foyda keltiradi [51].
Ruhiy dam olish yoki umuman harakatchan fikrlashni kamaytirish ham sportchilar uchun muhim tiklanish tajribasi sifatida aniqlangan [35]. Sport bilan bog'liq muammolar haqida doimiy o'ylash aqliy charchoq bo'lganligi sababli, sportchilar ham doimiy ravishda o'ylashdan tanaffus qilishni talab qiladilar. Shu sababli, yana bir asosiy psixologik dam olish tajribasi kam aqliy talablar bilan shug'ullanish (masalan, musiqa tinglash) orqali erishish mumkin bo'lgan kognitiv talablarning pasayishi yoki aqliy dam olishni o'z ichiga oladi. Shuni ta'kidlash kerakki, ajralish va aqliy dam olish bir xil tiklanish tajribasiga o'xshamaydi, chunki sport bilan bog'liq muammolardan ajralish aqliy mehnatni talab qiladigan mashg'ulotlar (masalan, o'qish, do'stlar bilan suhbat) orqali amalga oshirilishi mumkin. Xulosa qilib aytganda, o'tmishdagi faoliyat bilan bog'liq idrok va hissiyotlarni o'chirish tiklanish jarayoni uchun muhimdir. Sport bilan bog'liq talablardan jismoniy, kognitiv va/yoki hissiy tanaffusga ruxsat berish orqali, ajralish sportchilarga tugatilgan jismoniy va ruhiy resurslarni tiklash imkonini beradi. Bundan tashqari, umuman aqliy dam olish (ya'ni, kognitiv harakatlarni to'xtatish) aqliy charchoqni tiklashda muhim ahamiyatga ega.
O'zini boshqarish. Ko'pincha fikrlar va his-tuyg'ularni tartibga solish muayyan xatti-harakatlarni boshlashni talab qiladi. Bundan tashqari, idrok va hissiyotlarni to'g'ri tartibga solish nafaqat psixofiziologik faollashuvni to'xtatibgina qolmay, balki adaptiv xatti-harakatlarning boshlanishi ehtimolini ham oshiradi [52]. Bu bizni tiklanish uchun o'z-o'zini nazorat qilish muhimligiga olib keladi. O'z-o'zini nazorat qilish insonning ustun yoki avtomatik, diqqat markazida yoki boshqa avtomatik tendentsiyalarini bekor qilish va o'zgartirish qobiliyatini o'z ichiga oladi [25]. Sportchilar o'z-o'zini nazorat qilish qobiliyatlari nuqtai nazaridan dispozitsiya darajasida farqlanadi, ya'ni ba'zilari o'zlarining impulslarini boshqalarga qaraganda yaxshiroq boshqarishadi [53]. O'z-o'zini nazorat qilish sport va jismoniy mashqlarda muhim rol o'ynaydi [3].Chunki zudlik bilan kelib chiqadigan istaklarga qarshi turish yoki muayyan vaziyatlarda avtomatik impulslarga berilmaslik qisqa muddatli yutuqlar bilan cheklanish o'rniga afzalroq uzoq muddatli maqsadlarga erishish imkonini beradi [54]. Masalan, o'z vaznini ushlab turishi kerak bo'lgan bokschini tasavvur qiling: u
o'zining uzoq muddatli maqsadiga erishish uchun yuqori kaloriyali ovqatni iste'mol qilish vasvasasiga qarshi turishi kerak.
Shuni ta'kidlash kerakki, resurslarni tiklash uchun sportchilar vaqti-vaqti bilan qo'shimcha resurslarni sarflashlari kerak. Shunday qilib, o'z-o'zini nazorat qilish ko'pincha tegishli, ba'zan esa mashaqqatli tiklanish faoliyatini boshlash uchun kerak bo'ladi [55]. Xususan, sportchilar charchagan, stress yoki salbiy kayfiyat holatida mashg'ulotlarni bajarish uchun o'zlarini nazorat qilishlari kerak bo'lishi mumkin. Yuqori stress, charchoq va salbiy kayfiyat xulq-atvorga ta'sir qilishi mumkin, chunki ular uzoq muddatli maqsadlarni o'z-o'zini tartibga solishdan tajribali his-tuyg'ularni boshqarishga va qisqa muddatda o'zini yaxshi his qilishga o'tadi [25]. Misol uchun, umidsizlik yoki umidsizlikni his qilish sportchilarning tiklanishiga to'sqinlik qiladigan xatti-harakatlarga olib kelishi mumkin, masalan, o'ylash, chekinish, janjallashish, yomon ovqatlanish, uxlab qolish muammosi yoki juda kech yotish [26,27]. Bu ta'sir "tiklanish paradoksi" deb ham atalgan [56]. Qayta tiklash paradoksiga muvofiq, sportdagi so'nggi tadqiqotlar shuni ko'rsatadiki, tiklanish zarurati yuqori bo'lsa, ajralish kabi tiklanish tajribasi yomonlashadi. Balk va boshqalar tomonidan o'tkazilgan tadqiqotda [4]. Jismoniy sportga bo'lgan talablar elita sportchilarning mashg'ulotdan so'ng jismoniy ajralishi bilan, hissiy sport talablari esa mashg'ulotdan keyin hissiy ajralish bilan salbiy jihatdan bog'liq edi. Elita sportchilari o'rtasida olib borilgan yana bir kundalik tadqiqot shuni ko'rsatdiki, kundalik sport bilan bog'liq yuqori talablar jismoniy charchoq bilan bog'liq bo'lgan kundalik jismoniy va kognitiv ajralishning pastligi bilan bog'liq [57]. Mualliflar oldingi talablardan kelib chiqqan yuqori charchoq keyingi ajralishga xalaqit beradigan, oxir-oqibat sportchilarning uzoq muddatli salomatligi va muvofaqqiyatiga salbiy ta'sir ko'rsatishi mumkin bo'lgan faolashuvhaqida gapirishadi.
Charchoq yoki stress bo'lsa, sportchilar yolg'iz vaqt o'tkazishni tanlashi mumkin, bu esa boshqalar bilan vaqt o'tkazishdan ko'ra kamroq resurslarni sarflaydi. Biroq, tadqiqotlar shuni ko'rsatadiki, ijtimoiy faoliyat insonning kayfiyatini ko'tarishi mumkin [58] va ijtimoiy aloqalar qo'llab-quvvatlash manbaidir [59]. Ijtimoiy qo'llab-quvvatlash va ijtimoiy shovqin, shuningdek, qon bosimi va kortizol darajasining pasayishi bilan bog'liq bo'lgan oksitotsin ishlab chiqarishni rag'batlantiradi [60]. Biroq, charchagan yoki stressli sportchilar uchun ijtimoiy faoliyat bilan shu g'ullanish qiyin bo'lishi mumkin [61]. Masalan, regbi ligasi o'yinchilari haddan tashqari yuklangan mashg'ulotlar davrida ijtimoiy mashg'ulotlarda qatnashish chastotasi kamayganini xabar qilishdi [62]. Bu charchagan sportchilar tiklanishni rag'batlantirishda samarali bo'lishi mumkin bo'lgan holda, ijtimoiy faoliyatdan voz kechishlarini anglatadi.
Xulosa. Ushbu sharhda muhokama qilingan tiklanish jarayoni amaliyotga qo'llash mumkin. Optimal tiklanish o'z-o'zini tartibga solish fiziologik va psixologik
hissiyotlar haqida xabardorlikni oshirishdan boshlanadi. Ogohlikni oshirish uchun jurnal yuritish orqali jismoniy va psixologik holatni kuzatib borish tavsiya etiladi. Demak, murabbiylar yoki sport psixologlari sportchilarni tiklanish jarayonini boshlash uchun o'zlarining mashg'ulotlari va musobaqa tajribalari haqida fikr yuritishga undashlari kerak. Idrok va his-tuyg'ularni tartibga solish strategiyalari,bo'shashtirish usullaridan foydalanishni o'z ichiga oladi. Qayta tiklashni o'z-o'zini tartibga solish jarayoni sifatida belgilab, biz tiklanish jarayonini boshqaradigan o'z-o'zini boshqarishning o'ziga xos ko'nikmalarini vaqt o'tishi bilan o'rganish va yaxshilash mumkinligini ta'kidlaymiz. O'rtacha va yuqori darajada charchagan sport murabbiylari uchun o'z-o'zini tartibga solish aralashuvi ularga turli kompetentsiyalarni (masalan, ularning farovonligini strategik rejalashtirish, o'zini o'zi nazorat qilish) va strategiyalarni qo'llash maqsadga muvofiq. Shuning uchun kelajakdagi tadqiqotlar bunday aralashuvlar, ayniqsa stress yoki charchoq paytida sportchilarning o'zini o'zi boshqarishini yaxshilashi mumkinmi yoki yo'qligini tekshirishga qaratilishi kerak.
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