Kuwonjezera Masewera Anu a Galasi ndi Kulemera Kwambiri
Mapulogalamu apadera a masewera ena ndi "nthawi" kuti apereke pulogalamu yopititsa patsogolo komanso yophatikizapo. Izi zikutanthauza kuti amatha kusokonezeka mu magawo atatu kapena anai pa chaka ndipo gawo lililonse likulingalira pa kukula kwa thupi.
Masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera pa maphunziro awo, omwe ndi masewera ambiri masiku ano, gawo lililonse liri ndi zolinga zosiyana ndipo gawo lililonse lokhazikitsidwa limamanga pa zomwe zapitazo.
Kwa akatswiri ambiri oyendayenda, golf imakhala yosiyana kwambiri. Mukhoza kusewera chaka chonse ngati mutasuntha pakati pa makontinenti. Ngakhale zili choncho, pulogalamu ya kulemera kwake ingayang'ane ngati galimoto yanu ikusewera nyengo ikutsatiridwa ndi nthawi yotsekedwa kapena yopanda nthawi - chisanu ndi chipale chofewa chimakhala chochepa!
Momwe Mapulogalamu Okhazikika Amagwirira Ntchito
Kumayambiriro kwa nyengo isanakwane
Osewera akukonzekera nyengoyi ndikuyamba kumanga pambuyo pa nthawi yopuma. Kugogomezera ndi kumanga mphamvu zogwira ntchito komanso minofu yambiri ( hypertrophy ).
Chakumbuyo pasanafike nyengo
Osewera akugwira ntchito kumayambiriro kwa nyengoyi. Kugogomezera ndi kumanga mphamvu zopambana.
Mu nyengo
Mpikisano kapena galimoto yowonongeka nthawi zonse ikuchitika ndipo mukuyembekeza kukhala pachimake. Kusungidwa kwa mphamvu ndi mphamvu kukugogomezedwa.
Nthawi yotsekedwa
Nthawi yopuma kwa kanthawi koma muyenera kukhala otanganidwa ngati mukufuna kuyamba koyambira kwa chaka chamawa. Kugogomezera ndi kupumula ndi kupumula ndi kukonza zochitika zowala - kuphunzitsa mtanda , ntchito yolimbitsa thupi.
Kupuma pa kuphunzitsidwa mwamphamvu nthawi zambiri kumathandiza. Pamene nyengo yisanayambe isanakwane, ntchito yowonetsera masewera nthawi zambiri ikhoza kuyambiranso.
Chofunika kwambiri: Mwachikhalidwe, galasi imafuna kusakaniza thupi ndi mphamvu. Simukufuna kufota m'mabowo angapo omaliza chifukwa mumatopa, zomwe zimakhudza malingaliro komanso thupi.
Pulogalamuyi ndi yophunzitsira mphamvu, koma muyenera kukonzekera bwino masiku otalikira pa fairway ndi zina zozizwitsa. Pangani maulendo angakhale okwanira kwa ena, koma cardio yowonjezera pamsewu kapena kumalo ochita masewera olimbitsa thupi angakuthandizeni.
Njira yayikulu ya Golf Weight Training Program
Ogogoda monga Gary Player, Greg Norman, ndi Tiger Woods adalimbikitsa mphamvu kuphunzitsidwa bwino, ngati sikofunikira, pakukwaniritsa kupambana ku golf. Palibe chifukwa chomwe sichikhoza kugwira ntchito kwa amateur komanso zosangalatsa za golf.
Iyi ndi pulogalamu ya magawo anayi a golfers. Gawo loyambirira likulingalira za kumanga mphamvu ndi minofu komanso yachiwiri pakupereka mphamvu. Izi ziyenera kutsutsana kwambiri ndi magalasi. Ngati mumasewera chaka chonse mungathe kupitiriza ndi pulogalamu yamagetsi mukamanga zofunikira zanu. Ngati mutapuma kwa nthawi yaitali kuposa mwezi, yambani ndi pulogalamu yamphamvu.
Talingalirani pulogalamuyi yomwe ili pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera okha popanda mbiri ya kulemera. Mapulogalamu abwino nthawi zonse amakhala okhudzana ndi thupi labwino, zolinga, ndi mwayi wopeza zinthu ndi ophunzitsa.
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. Tsopano, tiyeni tiyambe:
Gawo 1 - Pre-Season
Mphamvu ndi Minofu Phase
Mu gawo lino, mudzamanga mphamvu ndi minofu. Chogogomezera ndi kukweza zolemetsa zolemera kwambiri kuti aphunzitse dongosolo la mitsempha mogwirizana ndi minofu ya minofu kuti asunthire katundu wambiri. Kutentha thupi, komwe kumapangitsa kukula kwa minofu, sikukutanthauza mphamvu, ngakhale mu maziko awa minofu ina ingakuthandizeni bwino kukula.
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. Kupita ku golf, kungatanthauze kuwombera bwino, kuwongolera kwina pa njira zowopsya kapena kutalika pazitsulo zazikulu ndi zisanu.
Nthawi ya chaka: Mid-pre-nyengo
Nthawi: Masabata 6-8
Masiku pa sabata: 2-3, ndi tsiku limodzi pakati pa magawo
Amatsitsimutsa: 8-10
Amasintha: 2-4
Pumula pakati pa seti: 1-2 mphindi
Zochita za Gawo 1
- Mbalame yotchedwa Barbell, yothamanga kwambiri kapena yowonongeka
- Chiroma chakufa
- Dumbbell imadula mkono wopopera
- Dumbbell yotsalira-mzere
- Sung'onong'onong'ono amayamba kupititsa patsogolo kapenanso kusokoneza makina
- Chitsulo chosakaniza
- Mtsinje wamtsinje kumbuyo kutsogolo
- Sinthani kusinthika
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zikubwereza ndikukweza msonkho koma zisakupangitseni "kulephera" kwathunthu.
- Ngakhale thupi lakumwamba - kuthamanga-ndilo momwe chiwonetserochi chikuwonetseredwa ku galasi, "ululu wamtundu" wam'chiuno, chiberekero (ntchentche) ndi miyendo yam'mwamba ndi mimba zimakhala zofanana pochita kuthamanga. Magulu ndi zowonongeka zimapanga mphamvu ndi mphamvu m'dera lino.
- Musagwire ntchito kuti mulepheretse kuchita masewera olimbitsa thupi monga chithunzi cha dumbbell, mtengo wa matabwa ndi lat, ndipo mukhale ndi mawonekedwe abwino. Gwiritsani ntchito mapepala apamwamba pazomwe zili pamtunda, osati mikono yomwe ili pamunsi. Ndikofunika kuteteza anthu omwe ali pachiopsezo pamene akuphunzitsidwa masewera omwe mapewa amapeza ntchito "yochita masewera olimbitsa thupi".
- 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 mwakuthupi ndi m'maganizo - koma akhoza galasi.
- Mwinamwake mungakhale wowawa pambuyo pa magawo awa. 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 lachiwiri - Lakale Lisanadze Nyengo Yakale
Kutembenukira ku Mphamvu
Pachigawo chino, mumanga pa mphamvu yoyamba mu gawo 1 ndi maphunziro omwe adzakuthandizani kukweza katundu pamtunda wapamwamba. Mphamvu ikuphatikiza mphamvu ndi liwiro. Kuphunzitsa mphamvu kumaphatikizapo kuti muthe kukweza zolemera pafupipafupi komanso ndi cholinga chophulika. Muyenera kupuma moyenera pakati pa kubwereza ndi kuyika kotero kuti kusuntha kuli kochitidwa mofulumira. Chiwerengero cha maselo chikhoza kukhala chapansi pa gawo 1. Palibe maphunziro otere monga awa pamene iwe watopa.
Nthawi ya chaka: mochedwa nyengo isanakwane komanso nyengo
Nthawi: nthawi zonse
Masiku pa sabata: 2
Amatsitsimutsa: 8 mpaka 10
Amasintha: 2-4
Kupuma pakati pa kubwereza: masekondi 10 mpaka 15
Kupumula pakati pa maselo: osachepera 1 mphindi kapena mpaka kuchira
Zochita za Phase 2
- Barbell kapena wosayankhula apachikidwa
- Chingwe ponyani-kukoka
- Chitsulo chosakaniza
- Mankhwala mpira akukakamiza
- 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.
- Ndi mankhwala omwe akugwedezeka, chitani mokwanira pazitali ndikupumula mokwanira pamaso pa yotsatira. Ngati mulibe mnzanu, gwiritsani ntchito mpira wonyezimira ndikuika mpira m'manja mwanu ndikupotoza mbali imodzi.
Gawo 3 - Mu nyengo
Kusungidwa kwa Mphamvu ndi Mphamvu
Gawo loyamba (Mphamvu ndi Misala) ndi gawo 2 (Mphamvu) pa magawo awiri pa sabata iliyonse. Sabata lirilonse lachisanu, pewani kuphunzitsa zolemera kuti muthandize kuchira.
Zikutanthauzira
- Yesetsani kuti musamaphunzitse mphamvu tsiku lomwelo pamene mukuchita nawo masewerawa kapena musiyanitsa ntchito m'mawa ndi madzulo ndikuganizirani pa masewera anu ochepa osati mmagetsi ngati mukuchita.
- Kupumula kwathunthu ku mphamvu yophunzitsa sabata imodzi mwa zisanu. Ntchito yopanga masewera olimbitsa thupi ndi yabwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke nsembe yophunzitsa luso la kulemera ngati muli ndi nthawi yochepa.
Gawo 4 - Kutsiriza Nyengo
Ngati muli ndi nyengo yopuma, ino ndi nthawi yopuma. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa milungu ingapo, samayikira za galasi 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.