FISCULTURE


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Revisions:
    xxxx
    20200830 ping
    20210321 ping
    20230731 ping <L @huje

Ties to:
    XXX🔗basketball
    ###



***


Different strategies of controlled movement

D personally learned from:
    * navigating woods and mountains +parents
    * yugo/early slovenian "telovadba" (#fisculture), like gym class
    * watching and experiencing ballet
    * qi gong lecture (1 hour) @ imperial college, london
    * "watching basketball on tv"
    * canarian ocean swimming ("self taught")

There is also:
    * martial arts
    * yoga
    * [...] ###



KOŠARKA // BASKETBALL -- GORDOL

You need:

* basket ball

* 2+ players, or even solo

* a basket + standard "rocket" (inner court) markings / shooting positions


You play:

Start at first mark.

ODBIJE SE->(žoga se dotakne igralca, ki ni na potezi) ODBIJE SE->NASLEDNJI IGRALEC LOVI, (ostali ga lahko pri tem oviraju ampak brez kontakta) (žoga se dotakne igralca, ki ni na potezi)->Dobiš 'GORDOL' (FAIL) NASLEDNJI IGRALEC LOVI, (ostali ga lahko pri tem oviraju ampak brez kontakta)->pade 0x NASLEDNJI IGRALEC LOVI, (ostali ga lahko pri tem oviraju ampak brez kontakta)->pade 1x ali 2x pade 0x->Dobiš 'GORDOL' (FAIL) Dobiš 'GORDOL' (FAIL)->NASLEDNJI IGRALEC Dobiš 'GORDOL' (FAIL)->vsi drugi gredo piko GOR Dobiš 'GORDOL' (FAIL)->jaz grem piko DOL ČIST FALIT->Dobiš 'GORDOL' (FAIL) postaviš se na naslednjo pozicijo v raketi->STREL NA KOŠ STREL NA KOŠ->ODBIJE SE STREL NA KOŠ->ČIST FALIT STREL NA KOŠ->KOŠ skočiš in ujameš->STREL NA KOŠ NASLEDNJI IGRALEC->START START->postaviš se na naslednjo pozicijo v raketi KOŠ->postaviš se na naslednjo pozicijo v raketi pade več kot 2x->Dobiš 'GORDOL' (FAIL) ujameš->STREL NA KOŠ pade 1x ali 2x->skočiš in ujameš pade 1x ali 2x->pade več kot 2x pade 1x ali 2x->ujameš ODBIJE SE ODBIJE SE (žoga se dotakne igralca, ki ni na potezi) (žoga se dotakne igralca, ki ni na potezi) NASLEDNJI IGRALEC LOVI, (ostali ga lahko pri tem oviraju ampak brez kontakta) NASLEDNJI IGRALEC LOVI, (ostali ga lahko pri tem oviraju ampak brez kontakta) pade 0x pade 0x Dobiš 'GORDOL' (FAIL) Dobiš 'GORDOL' (FAIL) ČIST FALIT ČIST FALIT postaviš se na naslednjo pozicijo v raketi postaviš se na naslednjo pozicijo v raketi STREL NA KOŠ STREL NA KOŠ skočiš in ujameš skočiš in ujameš NASLEDNJI IGRALEC NASLEDNJI IGRALEC START START KOŠ KOŠ pade več kot 2x pade več kot 2x ujameš ujameš pade 1x ali 2x pade 1x ali 2x vsi drugi gredo piko GOR vsi drugi gredo piko GOR jaz grem piko DOL jaz grem piko DOL (ta pravila omogočajo zlorabe) (ta pravila omogočajo zlorabe)


Za postavitve na raketi, glej:
    https://www.fsp.uni-lj.si/COBISS/Diplome/Diploma22090212SokMatej.pdf
    str 16




*** OPEN QUESTIONS


[!!] DRAMATURGY -- Learn how it best fits within the day

:
    * swimming before breakfast?
    * always exercise before swimming?
    * exervcise on an empty stomach?
    * running in high sun?
    * what to do before bed?
    * [...] ###





*** PAD

(L:)[f!!] exercises for different body parts and muscle groups

Lower abs
doing now (20230731)
https://www.youtube.com/watch?v=JEEG0hBNk3E

to try
[f!] under belly muscles
https://www.youtube.com/watch?v=JEEG0hBNk3E
[h!] hips
https://www.youtube.com/watch?v=JEEG0hBNk3E
https://www.youtube.com/watch?v=JEEG0hBNk3E


(L:)[!!] FOOD— What to eat before and after workout?

After

"""
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged
(...)
Doing this helps your body: 
  • decrease muscle protein breakdown
  • increase muscle protein synthesis (growth)
  • restore glycogen stores
  • enhance recovery
"""

"""
Carbs
  • sweet potatoes
  • chocolate milk
  • quinoa and other grains
  • fruits (such as pineapple, berries, banana, kiwi)
  • rice cakes
  • rice
  • oatmeal
  • potatoes
  • pasta
  • whole grain bread
  • edamame

Protein
  • animal- or plant-based protein powder
  • eggs
  • Greek yogurt
  • cottage cheese
  • salmon
  • chicken
  • protein bar
  • tuna

Fats
  • avocado
  • nuts
  • nut butters
  • seeds
  • trail mix (dried fruits and nuts)
"""

https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_2

When...
"""
within two hours of your exercise session if possible. 
"""
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

"""
Most dietitians recommend eating something within 30 minutes after a workout.
"""
https://www.self.com/story/this-is-what-happens-when-you-dont-eat-after-a-workout


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