Mapulogalamu apadera a masewera amodzi nthawi zambiri amakhala "nthawi". Izi zikutanthauza kuti amathyoledwa mu magawo atatu kapena anai pa chaka, ndipo gawo lirilonse likuyang'aniridwa ndi chidziwitso cha thupi.
Kwa masewera a zamalonda omwe amagwiritsa ntchito zolemera pa maphunziro awo-omwe ali ambiri masiku ano, gawo liri ndi zolinga zosiyana ndipo gawo lirilonse lotsatizana limamanga pa zomwe zapitazo.
Pulogalamu yophunzitsa kulemera kwa mpira kwa chaka chonse ingayang'ane ngati pulogalamu yomwe ili pansipa. (Zotsalira za nyengo zimachokera ku America baseball nyengo.)
Kumayambiriro koyamba, Januari mpaka February
- Osewera akukonzekera nyengoyi ndikuyamba kumangirira pambuyo pake.
- Kugogomezera ndi kumanga mphamvu zozikopa, kupirira minofu , ndi kukula (hypertrophy).
Kuyambira kumbuyo kwa March mpaka April
- Osewera akugwira ntchito mpaka kumayambiriro kwa nyengo ndi mayesero asanakonze nyengo ali pafupi.
- Kugogomezera ndi kumanga mphamvu ndi mphamvu.
Mu nyengo, May mpaka September
- Mpikisano ukuchitika ndipo osewera amayembekezeredwa kugwira ntchito mokwanira.
- Kusungidwa kwa mphamvu ndi mphamvu kukugogomezedwa.
Nthawi yotsekedwa, October mpaka December
- Nyengo yadutsa; nthawi yopuma kwa kanthawi koma muyenera kupitiriza kugwira ntchito.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonzanso ntchito yopangira maselo, kuyendetsa masewera olimbitsa thupi. Masabata angapo amachokera ku kuphunzitsidwa mwamphamvu ndizofunikira. Pamene nyengo yisanayambe isanakwane, ntchito yowonetsera masewera nthawi zambiri ikhoza kuyambiranso.
Maphunziro Odziwikiratu a Masewera ndi Maphunziro Odziwika Kwambiri
Pulogalamu yamaphunziro yopanga masewera, mapulogalamu ena apadera ndi mapulogalamu angakhale othandiza, makamaka m'magulu omwe mamembala ali ndi udindo wapadera ndi makhalidwe ena abwino omwe amagwira ntchito.
Mwachitsanzo, mpira wamtundu wa mpira wothamanga ndi wotetezera wotetezeka angakhale ndi pulogalamu yosiyana pa masewera olimbitsa thupi, imodzi ikugogomezera liwiro ndi mphamvu komanso zina, mphamvu, ndi mphamvu.
Phokoso limatha kugwira ntchito zolimbitsa thupi kusiyana ndi kugwidwa kapena kugwidwa.
Arm Ndi Chilichonse
Mu baseball, dzanja lanu ndilo chirichonse, ziribe kanthu kaya mumakonda kuchita chiyani.
Maphunziro ayenera kukhazikitsidwa kuti alimbikitse ndi kuteteza dzanja ndi mapewa nthawi yomweyo. Masewera a mpira otsekemera sagwiritsidwa ntchito kwa wina aliyense, mosasamala kanthu kuti ndi wamkulu bwanji komanso wamphamvu bwanji mabala ake kapena mapewa ake. Dzanja la nkhuni, ndithudi, ndilofunikira mamiliyoni a madola pamasewero apamwamba a masewerawa ndipo amafunika kuwatenga ngati othandizira. Ngakhale mutakhala mchenga wachinyamata, mukusamalira bwino mkono wanu ndi maphunziro oyenerera komanso kusewera ndi njira yofunikira kuti mukhale ndi moyo wautali.
Pulogalamu yamaphunziro ya mphamvu ya phokoso ingakhale yosiyana ndi ya wogula. Wogwiritsira ntchito amatha kugogomezera kwambiri masewera olimbitsa thupi, makamaka pamene phokoso likhoza kutsindika kupirira kwamphamvu, mphamvu ndi kusinthasintha kwa mwendo umodzi ndi kusintha kwa mutu. Pitchers amafunika kuyesetsa kulimbitsa mitsempha ya mapulotechete kuti asamasulidwe ndi zovulaza zopweteketsa zomwe zingathe kukhalapo kwamuyaya.
Hitters amadalira zowonjezera, mphamvu ndi mphamvu-komanso maso abwino-kuthamangitsa mpirawo pa mpanda. Sammy Sosa, Barry Bonds, ndi Mark McGwire ndi zitsanzo zabwino, ngakhale pali mikangano yowonjezera yowonjezerapo ndi steroid .
Komabe amafunikanso kukhala osokonezeka m'munda, osankhidwa kumbali. Kuphonya "kunja" kungakhale kosavuta phindu la kugunda.
Lingalirani pulogalamuyi yomwe ikufotokozedwa pano kuti ikhale pulogalamu yozungulira, yoyenera kwa oyamba kumene kapena ophunzitsira olemera okha popanda mbiri ya kulemera kwa mpira. Mapulogalamu abwino kwambiri nthawi zonse amakhala okhudzana ndi thupi la munthu panopa, udindo mu timu, kuthandizira chuma, komanso, zofunikira kwambiri, nzeru za timuyi. Mudzapindulitsidwa bwino pogwiritsira ntchito pulogalamu yotsatirayi mogwirizana ndi wophunzitsa kapena wophunzira.
Ngati ndinu watsopano kuti muphunzitse zolemetsa, sungani mfundo ndi zochita zomwe muli nazo zowonjezera .
Nthawi zonse muwotenthe ndi kuzizira pansi musanaphunzire ndikuphunzira. Chizoloŵezi chachipatala chochita masewero olimbitsa thupi nthawi zonse ndibwino kumayambiriro kwa nyengoyi.
Gawo 1 - Kumayambiriro koyamba
Mmene gawoli likuyendera lidzadalira ngati osewera ali watsopano kuphunzitsidwa zolemera kapena akubwera pa zolemera. Mphamvu za maziko omanga zimatanthauza kugwiritsa ntchito pulogalamu yomwe imagwiritsa ntchito magulu akuluakulu a minofu a thupi. Ophunzitsidwa zolemera zochepa-siyana akuyenera kuyamba ndi zolemera zolemera ndikugwira ntchito mpaka zolemetsa zazikulu.
Zochita masewera obwerezabwereza zimatha kulimbikitsa mbali imodzi ya thupi phindu la ena, kapena kutsindika imodzi kapena ziwiri zikuluzikulu zamagulu ndi zotsatira zofanana. Momwemo, malo ofooka akhoza kuvulazidwa ndipo akhoza kuchita bwino. Izi sizikutanthauza kuti dzanja lanu lopanda kutaya liyenera kukhala lofanana ndi dzanja lanu loponyera, koma limatanthauza kuti mukuyenera kupereka maphunziro okwanira kuti mukwaniritse mphamvu zogwirira ntchito m'madera onse kuphatikizapo minofu yotsutsana ndi kumanzere. Mbali yolondola ya madera onse akuluakulu a minofu kuphatikizapo kumbuyo, matako, miyendo, manja, mapewa, chifuwa, ndi mimba.
Kumayambiriro koyambirira, pulogalamu ya maziko imaphatikizapo kupirira, mphamvu ndi hypertrophy zolinga, zomwe zikutanthauza kuti zolemera sizili zolemetsa kwambiri ndipo kuika ndi kubwereza kumakhala mndandanda wa magawo awiri kapena makumi asanu ndi awiri (12) mpaka khumi ndi asanu (15). Pachigawo chino, mumakhala ndi mphamvu, komanso kukula kwa minofu ndi chipiriro.
Mu nyengo yam'mbuyo isanayambe, muyenera kuyambanso kupanga zolemba zolimbitsa thupi zowonongeka kapena kupitiriza ndi zochitikazi ngati mwakhala mukuzichita. Chombo cha rotator ndi chovuta cha minofu, mitsempha, ndi timatope zomwe zimayendetsa mpira wa paphewa ndi chophatikizira, zomwe zimawopsa kwambiri komanso kuvulaza.
Nthawi: Masabata 4-8
Masiku pa sabata: 2-3, ndi tsiku limodzi lopumula pakati pa magawo ndi sabata lowala kwambiri pa sabata 4 kuti akulimbikitseni kupuma ndi kupitiriza.
Amatsitsimutsa: 12-15
Amasintha: 2-4
Kupuma pakati pa maselo: masekondi 30-60
Zochita za Gawo 1
- Mbalame yotchedwa Barbell, yothamanga kwambiri kapena yowonongeka
- Dumbbell akutsatira benchi
- Chiroma chakufa
- Dumbbell imadula mkono wopopera
- Sung'onong'onong'ono amayamba kupititsa patsogolo kapenanso kusokoneza makina
- Ndakhala mzere wa chingwe
- Mtsinje wamtsinje kumbuyo kutsogolo
- Sinthani kusinthika
Zojambulajambula za manja / mapewa a m'manja aŵiri onse
Nthawi: nthawi yonse isanafike nyengo ndi nyengo.
Masiku pa sabata: 3-4
Amatsitsimutsa: 12-15
Katundu: kulemera kolemera ndi kuchepa kochepa mpaka kumaliza kwayikidwa
Amasintha: 3
Kupuma pakati pa maselo: masekondi 30
Zojambula zogwiritsa ntchito zowonongeka zingatheke ndi makina opangira makina, mipiringidzo yamapiringa kapena ma tubes.
Kusuntha kwa kunja - kusuntha mkono kunja, kutali ndi m'chiuno
Kusuntha kwa mkati - kusuntha mkono kudutsa thupi m'chiuno
Zowonjezereka - sungani mkono kumbuyo
Kutengedwa - tambasula dzanja mmwamba kuchokera mthupi
Zikutanthauzira
- Mwa kuyesa ndi kulakwitsa, pezani kulemera komwe kumaimira kukweza msonkho kwapadera kwa mapepala angapo apitawo. Ngati simukudziwa, yambani ndi kulemera kwake ndipo muwonjezere pamene mukukhala olimba kwambiri mu nthawi yophunzitsira kotero kuti zomwe mukuyesera zikukhalabe zofanana.
- Musakweze kwambiri kwambiri mu gawo ili. Mapeto ochepa omwe amapangika ayenera kukhalitsa msonkho komabe popanda khama kwambiri kuti "kulephera", makamaka pazochita zamanja ndi maulendo. Mukufuna kuti manja ndi mapewa azikonzekera ntchito koma osati mopitirira malire. Chophimba chophimba zolimbitsa thupi mwadala mwadala mwadala.
- Maseŵera apambali kapena otukuka kapena osungunuka ngati sanagwiritsidwe ntchito kuti ayimitse mabulosi pamapewa chifukwa cha msuzi wambuyo umatsindikiza mapewa mpaka pamtunda.
- Kuteteza mgwirizano wamagazi n'kofunika pa izi komanso magawo otsatira. Uthenga uwu udzabwerezedwa pulogalamuyi.
- Maphunziro a dera, kuyendetsa maphunziro ndi plyometrics monga malire ndi jumps akhoza kuwonjezeredwa ku pulogalamuyi yochitira masewera olimbitsa thupi, komanso chuma ndi nthawi.
- Imani mwamsanga ngati kupweteka kovuta kukuwonekera pakatha kapena mutatha kuchita masewera olimbitsa thupi, ndipo funsani malangizo azachipatala ndi othandizira ngati akupitiriza.
Gawo 2 - Mid-Preseason
Mphamvu ndi Hypertrophy Phase
Mu gawo lino, mudzamanga mphamvu ndi minofu. Muli ndi maziko abwino kuyambira pachiyambi cha nyengo yam'mbuyomu, ndipo tsopano kulimbikitsidwa ndiko kukweza zolemetsa zolemera kuti muphunzitse dongosolo la mitsempha mogwirizana ndi mitsempha yambiri kuti mutenge katundu wambiri. Kusokoneza thupi, komwe kumapangitsa kukula kwa minofu, sikutanthauza mphamvu, ngakhale mu maziko komanso muyeso ya hypertrophy idzakuthandizani kuti mukule bwino.
Mphamvu idzakhala maziko a gawo lotsatiralo, lomwe ndi chitukuko cha mphamvu. Mphamvu ndizokhoza kusuntha katundu wolemera kwambiri mu nthawi yochepa kwambiri. Mphamvu ndizopangidwa ndi mphamvu ndi liwiro.
Nthawi ya chaka: Mid-pre-nyengo
Nthawi: Masabata asanu ndi limodzi
Masiku pa sabata: 2-3, ndi tsiku limodzi pakati pa magawo
Kupuma: 4-6
Amasintha: 3-5
Pumula pakati pa seti: 2-3 mphindi
Zochita za Phase 2
- Mbalame ya Barbell kapena yosindikizidwa imathamanga
- Onetsani makina osindikizira a banki
- Chiroma chakufa
- Mtsinje wamtsinje kutsogolo ndi chikwama chachikulu
- Zokwera - 3x6 - kuwonjezera zolemera ngati mwapeza izi mosavuta, kapena kungopita ku "kulephera" ngati kuli kochuluka.
Pitirizani ndi chingwe cholimbitsa mphamvu monga poyamba.
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zikubwereza ndikukweza msonkho koma osati zolephera. Kuwonjezereka pang'ono kumatanthauza kuti mudzakhala mukukwera kwambiri mu gawo lino.
- Musati mukwezeretse kulephera kwa masewero olimbitsa thupi monga dumbbell press and lat kugwedeza ndikugwira mawonekedwe abwino. Sungani zogwirira ntchito mu ndege yozungulira ndi manja apamwamba osati kupitirira mozama pansi pamodzi.
- Ngati simungathe kubwezeretsa phunziroli ndi tsiku limodzi lopumula pakati, konzekerani pulogalamuyi ku magawo awiri sabata iliyonse m'malo mwa atatu. Maphunziro olimbitsa thupi angakhale ovuta kwambiri mwakuthupi ndi m'maganizo.
- Mudzapweteka kwambiri minofu mutatha magawowa. Kupweteka kwa minofu kapena kuchepetsa kupweteka kwa minofu (DOMS) ndichibadwa; kupweteka pamodzi sikuli. Onetsetsani kuti muyang'ane mkono wanu ndi zomwe mukuchita pa gawo lino. Bwererani pamene ululu uliwonse wopweteka kapena kupweteka kumamveka.
Gawo 3 - Zakale Zakale
Pachigawo chino, mumanga pa mphamvu yomwe ilipo mu gawo lachiwiri ndi maphunziro omwe adzakuthandizani kukweza katundu pazitali. Mphamvu imagwirizanitsa mphamvu ndi liwiro. Kuphunzitsa mphamvu kumapangitsa kuti mukhale ndi zolemera zowonjezera kuposa momwe munachitira pa mphamvu, komabe muli ndi cholinga chachikulu. Muyenera kupuma moyenera pakati pa kubwereza ndi kuyika kotero kuti kusuntha kuli kochitidwa mofulumira. Chiwerengero cha maselo chingakhale chochepa. Palibe chifukwa cha maphunziro ngati awa pamene iwe watopa.
Nthawi ya chaka: nyengo yam'mbuyo isanakwane
Nthawi: Masabata 4-6
Masiku pa sabata: 2-3
Amatsitsimutsa: 8-10
Amasintha: 2-3
Kupuma pakati pa kubwereza: masekondi 10-15
Kupumula pakati pa maselo: osachepera 1 mphindi kapena mpaka kuchira
Zochita za Phase 3
- Barbell kapena wosayankhula apachikidwa
- Chitsulo chosakaniza
- Chingwe ponyani-kukoka
- Chingwe chimodzi cha mkono chimakweza mkono uliwonse
- Mankhwala a mpira kapena dumbbell akumenyetsani
- Mankhwala a mpira amaimirira ndi wokondedwa (6x15 mofulumira, abwerere pakati pa seti) (kapena yekha)
- Kuguba kwa bokosi (6x20 mofulumira, pumani pakati pa maselo)
- Yambani mdima
Pitirizani kuchita masewera olimbitsa thupi monga rotary 1.
Zikutanthauzira
- Ndikofunika kuti muwomboledwe kuti mubwereze kubwereza kuti muthe kuyendetsa bwino. Zolemera siziyenera kukhala zolemetsa kwambiri ndipo nthawi zina zonse zikwanira.
- Pa nthawi imodzimodziyo, mumayenera kukankhira kapena kukoka katundu wolemetsa kuti mukhale ndi mphamvu zotsutsa. Pitirizani kulemera kwambiri kusiyana ndi gawo 1 koma kuunika kusiyana ndi gawo 2. Izi ziyenera kukhala pafupifupi 50-70% ya 1RM yanu (maximum lift) malinga ndi ntchitoyi.
- Ndi maulendo ndi mankhwala omwe akugwedezeka, chitani mokwanira pazitali ndikupumula mokwanira pamaso pazotsatira.
- Kupumula mwachidule pakati pa liwu lililonse lolumpha kuti muthe kulipira.
Gawo 4 - Mu nyengo
Kusungidwa kwa Mphamvu ndi Mphamvu
Gawo lachiwiri (Mphamvu) ndi gawo lachitatu (Mphamvu) kwa magawo awiri a sabata iliyonse. Sabata lirilonse lachisanu, musamaphunzitse konse kuti muthandize kuchira.
Pitirizani kuchita masewera olimbitsa thupi mpaka nthawi yomaliza.
Zikutanthauzira
- Yesetsani kulola masiku osachepera pakati pa gawo lililonse lamasewero ndi masewera.
- Yesetsani kuti musaphunzitse mphamvu tsiku lomwelo pamene mukugwira ntchito pa diamondi.
- Kupumula kwathunthu ku mphamvu yophunzitsa sabata imodzi mwa zisanu. Kuyeza masewera olimbitsa thupi bwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke luso lophunzitsa ntchito yolemetsa panthawiyi.
Gawo lachisanu - Nthawi yopuma
Tsopano ndi nthawi yopumula. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa masabata ambiri muyenera kuiwala za mpira ndi kuchita zina. Kukhala wokwanira ndi yogwira ntchito ndi kuphunzitsidwa pamtunda kapena ntchito zina ndi malingaliro abwino. Pofika pakati pa mwezi wa November, mungafunike kuganizira za ntchito yolimbitsa thupi, zochita masewera olimbitsa thupi, ndi ntchito ya aerobic.
Kodi simungazidziwe-ili pafupi nthawi yochita zonsezi.