Khalani Oyenera kwa Hockey ndi Kuphunzitsa Mphamvu
Mapulogalamu apadera a masewera amodzi ndi "nthawi". Izi zikutanthauza kuti amathyoledwa mu magawo atatu kapena anayi pachaka ndipo gawo lirilonse likulingalira pa chitukuko cha thupi. Mapulogalamu omwe amatha nthawi zonse amapereka chitukuko chopita patsogolo kuti chikhale chokwanira ndi ntchito.
Masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera mu maphunziro awo - omwe ndi masewera ambiri masiku ano - gawo lililonse liri ndi zolinga zosiyana ndipo gawo lililonse lotsatizana limamanga pazomwezo.
Cardio Training
Chofunika chofunika: Hockey imafuna kukhala ndi thanzi labwino la oerobic kuti lipereke chipiriro chifukwa cha kuyesetsa mwakhama. Ngakhale kuti kuphunzitsa pa skate "pa rink" n'kofunika, osewera ambiri amapindula ndi maphunziro a "rink" pamapalasitiki, pakhomo, makina oyendetsa magalimoto komanso zipangizo zina za cardio. Gawo la pulogalamuyi tafotokozedwa apa ndilofunika kwambiri ku chitukuko cha kulemera ndi kulimbitsa mphamvu pulogalamuyi. Muyenera kuchita maphunziro a cardio kuti muyambe kukhala ndi thupi labwino mumayambiriro a masewerawa, kenako mukhale ndi thanzi la anaerobic , monga kupanga sprints, shuttles, ndi nthawi kuti mukonzekere nthawi yoyamba.
Kuthamanga kwa aerobic kumatanthawuza kuti mumatha kusambira, kuthamanga, kuthamanga kapena kuthamanga kwa nthawi yaitali pang'onopang'ono popanda kutopa kwambiri. Matenda a Anaerobic amatanthauza kuti mumapitirira nthawi yaitali pamtunda wanu musanayambe kuyenda miyendo ndi thupi. Zonsezi ndi zofunika ku hockey, makamaka ngati mutha kusewera masewera onsewo.
Mukamapanga zinthu zonse zolimbitsa thupi - kuthamanga masewera olimbitsa thupi, mphamvu, ndi mphamvu, mukhoza kudzinenera kuti muli ndi thupi labwino.
Pulogalamu yophunzitsa kulemera kwa hackey ya chaka chonse ikhoza kukhala yofanana ndi yomwe yanenedwa pansipa:
Zakale Zoyambirira
- Osewera akukonzekera nyengoyi ndi kuyamba kumanga pambuyo pa zolakwazo.
- Kugogomezera ndi kumanga thupi loyenera, mphamvu yamagetsi ndi minofu, yomwe imatchedwa "hypertrophy".
Late Preseason
- Osewera akugwira ntchito mpaka kumayambiriro kwa nyengo ndi mayesero asanakonze nyengo ali pafupi.
- Kulimbikitsidwa ndi kumanga thupi la anaerobic ndi mphamvu yamphamvu ndi mphamvu.
Mu nyengo
- Mpikisano ukuchitika ndipo osewera amayembekezeredwa kugwira ntchito mokwanira.
- Kusungidwa kwa liwiro, aerobic ndi anaerobic thupi ndi mphamvu ndi mphamvu akugogomezedwa.
Kutha Nyengo
- Nyengo yadutsa; nthawi yopuma kwa kanthawi koma muyenera kupitiriza kugwira ntchito.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonza zochitika zowala - kuphunzitsa mtanda , ntchito yolimbitsa thupi. Masabata angapo amachokera ku maonekedwe olimbitsa thupi komanso kuphunzitsa mphamvu kumathandiza.
- Pamene nyengo yisanayambe nyengo, ntchito yowonjezereka ikhoza kuyambanso kugogomezera kumanga thupi la aerobic kachiwiri pa maphunziro oyambirira.
Maphunziro Odziwika Kwambiri
Pulogalamu yamaphunziro yopanga maseŵera ena, mapulogalamu ena apadera angakhale othandiza, makamaka m'magulu omwe mamembala ali ndi maudindo apadera ndi makhalidwe ena abwino omwe amagwira ntchito. Mwachitsanzo, ku mpira wautali, kothamanga, ndipo munthu wotetezeka angakhale ndi pulogalamu yosiyana pa masewera olimbitsa thupi.
Mmodzi akugogomeza liwiro ndi mphamvu, ndi zina zambiri, mphamvu, ndi mphamvu.
Mu hockey, odzitetezera ndi kutsogolo sizinali zosiyana kwambiri ndi zofunikira zawo za thupi, ngakhale kulola "kukhala pakhomo" ndi "ovulaza" osewera. Ngakhale zili choncho, anthu ofuna zolinga angathe kuwonjezera luso linalake lokhazikika komanso losinthasintha.
Mfundo imodzi yokhala ndi thupi labwino yomwe imasiyanitsa othamanga a hockey kuchokera ku masewera ena a masewera ndizofunikira kuti miyendo ya mwendo umodzi ndiyomwe ikhale yoyenera. Mwachidziwikire, izi zingatheke pulogalamu ya kulemera.
Taganizirani pulogalamuyi yomwe ilipo pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera omwe alibe mbiri ya kulemera kwa hockey.
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
Mphamvu za Maziko ndi Makhalidwe
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 ndi maselo ochepa ndikugwira ntchito mpaka zolemetsa zazikulu ndi maselo ambiri. Yambani kumayambiriro kwa nyengo yokonzekera kuti muzolowere gawoli ngati simunagwiritse ntchito zolemera poyamba.
Ntchito zamasewera zowonjezereka zingalimbikitse mbali imodzi ya thupi pogwiritsa ntchito ena, kapena kutsindika gulu limodzi kapena ziwiri zazikulu zokhudzana ndi minofu zomwe sizikugogomezera ena. Momwemo, malo ofooka akhoza kuvulazidwa ndipo akhoza kuchita bwino. Izi sizikutanthauza kuti dzanja lanu lopanda mbali kapena mbaliyo liyenera kukhala lofanana ndi mbali yanu yolamulira. Komabe, mwa hockey, dzanja lirilonse liri ndi ntchito yake yofunikira poyendetsa ndodo, ndipo izi zimakhudza luso lanu lokonza ndodo. Muyenera kuwapatsa maphunziro okwanira kuti mukwaniritse mphamvu zowakhazikitsira ntchito m'madera onse kuphatikizapo minofu yotsutsana ndi mbali zamanzere ndi zamanja za mbali zazikuluzikulu zamagulu - misana, miyendo, miyendo, manja, mapewa, chifuwa, ndi mimba.
Poyambirira nyengoyi, pulogalamu ya maziko imaphatikizapo kuphatikizapo kupirira, mphamvu ndi hypertrophy zolinga, zomwe zikutanthauza kuti zolemera sizili zolemetsa kwambiri ndipo kuikanso ndi kubwereza kuli m'masamba awiri kapena 4 a makwereza 12 mpaka 15. Mu gawo ili, mumakhala ndi mphamvu, kukula kwa minofu , ndi chipiriro.
Nthawi: Masabata 4 mpaka 6
Masiku pa sabata: 2 mpaka 3, ndi tsiku limodzi lopumula pakati pa magawo ndi sabata lowala mu sabata 4 kuti akulimbikitseni kupeza ndi kupitiriza.
Amatsitsimutsa: 12 mpaka 15
Amasintha: 2 mpaka 4
Kupuma pakati pa maselo: masekondi 30 mpaka 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
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. Zomwe zingagwiritsidwe ntchito posachedwa ziyenera kukhala zokhometsa msonkho - komabe popanda khama kwambiri kuti "kulephera," makamaka machitidwe a manja ndi mapewa . Mukufuna kuti mkono ndi mapewa zikukonzekeretse ntchito ndikuwongolera, koma osati mopitirira malire.
- 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.
- Maphunziro a dera , off-rink cardio, ndi zina zochita masewera olimbitsa thupi ayenera kuwonjezeredwa pulogalamuyi ngati n'kotheka.
- Imani mwamsanga ngati kupweteka kovuta kukuwonekera pa nthawi yochita masewero olimbitsa thupi, ndipo funsani malangizo azachipatala ndi ophunzitsira ngati akupitiriza.
Gawo 2 - Mid-Preseason
Kulimbikitsa Mphamvu
Mu gawo lino, mudzamanga mphamvu ndi minofu. Ochita masewera olimbitsa thupi ndi osasamala ayenera kusamala kuti asawononge kwambiri. Muli ndi maziko abwino kuyambira kuntchito yam'mbuyomu isanakwane ndipo tsopano kulimbikitsidwa ndi kukweza zolemetsa zolemera kuti muphunzitse dongosolo la mitsempha mogwirizana ndi minofu yambiri kuti mutenge katundu wambiri. Kutentha thupi, komwe kumamanga kukula kwa minofu , sikukutanthauza mphamvu. Komabe, pa maziko komanso mu gawo lino, 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 imakhala yogwira ntchito mwamphamvu komanso mofulumira ndipo ndi gawo lofunika kwambiri la maphunziro abwino a hockey.
Nthawi ya chaka: Mid-pre-nyengo
Nthawi: Masabata 4 mpaka 6
Masiku pa sabata: 2 mpaka 3, osachepera tsiku limodzi pakati pa magawo
Amatsitsimutsa: 3 mpaka 6. Osewera akudalira kwambiri pa liwiro ndi mphamvu ndipo omwe akusowa chochepa amayenera kuchita chiwerengero chochepa kwambiri.
Amasintha: 3 mpaka 5
Khalani pakati pa maselo: 3 mpaka 4 mphindi
Zochita za Phase 2
- Mmodzi, wodwala mwendo wamatsenga amawombera mimba
- Bungwe la banki la Barbell
- Chiroma chakufa
- Mtsinje wamtsinje kutsogolo ndi chikwama chachikulu
- Kokweza - 3x6 kubwereza - kusintha kwa kukwanira
- Mtsinje wina wosasunthika wa mwendo umodzi
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zimatha kubwereza msonkho koma kuti zisamalize kulephera. Kuwonjezereka pang'ono kumatanthauza kuti mudzakhala mukukwera kwambiri mu gawo lino.
- Pezani mpumulo pakati pa maselo. Mukufuna kuti minofu yanu ikhale yowonjezereka kuti muthe kukwaniritsa gawo lolemera.
- Ngati simungathe kubwezeretsa gawo limodzi ndi tsiku limodzi lopumula, kambiranani pulogalamuyi ku magawo awiri sabata iliyonse m'malo moposa atatu. Maphunziro amphamvu angakhale ovuta 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 mukukumva ululu uliwonse kapena kupweteka.
Gawo 3 - Zakale Zisanadze Nyengo Pakati pa Nyengo
Kutembenukira ku Mphamvu
Pachigawo chino, mumanga pa mphamvu yomwe ilipo mu gawo lachiwiri ndi maphunziro omwe adzakuthandizani kukweza katundu pazitali. Mphamvu ndi kuphatikiza 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 kusiyana ndi gawo 1. Palibe chifukwa chophunzitsira chonchi pamene mukutopa.
Nthawi ya chaka: mochedwa nyengo isanakwane komanso nyengo
Nthawi: Masabata 4 akupitirira
Masiku pa sabata: 2 mpaka 3
Amatsitsimutsa: 8 mpaka 10
Amasintha: 2 mpaka 3
Kupuma pakati pa kubwereza: masekondi 10 mpaka 15
Kupumula pakati pa maselo: osachepera 1 mphindi kapena mpaka kuchira
Zochita za Phase 3
- Barbell kapena wosayankhula apachikidwa
- Ng'ombe yina yokhala ndi mwendo umodzi imadzutsa
- Kutsitsa kanyumba kukakokera
- Chingwe chimodzi cha mkono chimakweza mkono uliwonse
- Mankhwala osakaniza, amodzi omwe amalembedwa mwendo amodzi
- Mankhwala a mpira akuyima ndi wokondedwa (6x15 kubwereza mofulumira, kubwezeretsa pakati pa seti) (kapena yekha)
Zikutanthauzira
- Mu kuphunzitsa mphamvu , nkofunika kuti mupulumutsidwenso pafupipafupi ndikukhazikitsanso kuti muzitha kupititsa patsogolo kayendetsedwe kake. Zolemera siziyenera kukhala zolemetsa kwambiri ndipo nthawi zina zonse zikwanira.
- Pa nthawi imodzimodziyo, mumayenera kukankhira kapena kukoka katundu wolemetsa kuti mukhale ndi mphamvu zotsutsa. Pepani kwambiri kuposa gawo 1 koma kuunika kusiyana ndi gawo 2.
- Ndi mankhwala omwe akugwedezeka, chitani mokwanira pazitali ndikupumula mokwanira pamaso pa yotsatira.
Gawo 4 - Mu nyengo
Kusungidwa kwa Mphamvu ndi Mphamvu
Gawo lina lachiwiri (Mphamvu) ndi gawo 3 (Mphamvu) kwa magawo awiri pa sabata iliyonse. Sabata lirilonse lachisanu, pewani kuphunzitsa zolemera kuti muthandize kuchira.
Zikutanthauzira
- Yesetsani kulola masiku osachepera pakati pa gawo lililonse lamasewero ndi masewera.
- Yesetsani kuti musamaphunzitse mphamvu tsiku lomwelo pamene mukugwira ntchito pa rink - kapena musiyanitse kuchita ntchito m'mawa ndi madzulo.
- Kupumula kwathunthu ku mphamvu yophunzitsa sabata imodzi mwa zisanu. Kuyeza masewera olimbitsa thupi bwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke luso lophunzitsira luso la kulemera ngati muli ndi nthawi yochepa.
Gawo lachisanu - Kutaya nyengo
Tsopano ndi nthawi yopumula. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa masabata angapo, khulani za hockey ndikuchita zinthu zina. Kukhala wokwanira ndi yogwira ntchito ndi kuphunzitsidwa pamtunda kapena ntchito zina ndi malingaliro abwino.
Dzipatseni nokha nthawi yochulukirapo chaka chonse chaka chino.