Limbikani Mphamvu ndi Mphamvu Zokwera Sitima
Sitima ikufuna mphamvu ndi mphamvu ndipo mwinamwake chipiriro kukutengerani inu pa zisanu kapena seti yaitali. Kuphatikiza mphamvu, mphamvu ndi chipiriro zingakhale zovuta kuzikwaniritsa.
Kwa masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera mu maphunziro awo, omwe ndi masewera ambiri masiku ano, maphunziro amatha kusweka mpaka nyengo za nyengo zabwino zotsatila. Gawo lirilonse liri ndi zolinga zosiyana ndipo gawo lirilonse lotsatizana limamanga pambuyomu.
Izi zimatchedwa periodization.
Mosiyana ndi mpira kapena baseball, mwachitsanzo, mutha kusewera tennis chaka chonse, mkati kapena kunja. Ngakhale zili choncho, ndondomeko ya kulemera kwake ingayang'ane ngati tennis yanu ikusewera nyengo ikutsatiridwa ndi nyengo yotsekedwa kapena 'yotseka' ndipo muyenera kumanganso ndikutenga nthawi.
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 masewera olimbitsa thupi nthawi zonse akuyenda ndipo mukuyembekeza kukhala pachimake. Kusungidwa kwa mphamvu ndi mphamvu kukugogomezedwa.
Phula nyengo
Nthawi yopuma kwa kanthawi koma muyenera kukhala otanganidwa ngati mukufuna kukhala ndi thanzi labwino pa nyengo yotsatira.
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.
Pulogalamu ya Tennis Weight Training Program
Poyerekeza ndi zochitika zammbuyo, pakalipano zazikulu, osewera othamanga akuwonekera.
Osewera monga Del Potro ndi Djokovic amabweretsa mphamvu zatsopano ndi mphamvu ya tenisi.
Iyi ndi pulogalamuyi ya osewera mpira. Gawo loyambirira likulingalira za kumanga mphamvu ndi minofu komanso yachiwiri pakupereka mphamvu. Izi ziyenera kutsutsana ndi osewera ambiri. Ngati mumasewera chaka chonse mungathe kupitiriza ndi pulogalamu yamagetsi mukamanga zofunikira. Ngati mutapuma kwa milungu yoposa sikisi, yambani ndi pulogalamu yamphamvu. Mavuto a kuperewera ndi kupirira ayenera kuwonjezedwa ku pulogalamuyi.
Taganizirani pulogalamuyi yomwe ilipo pulogalamu yonse yozungulira. Mapulogalamu abwino kwambiri nthawi zonse amakhala okhudzana ndi zosowa za munthu panopa, zolimbitsa thupi, zolinga zake, ndi mwayi wopeza zinthu komanso othandizira.
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 - 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.
Kusokoneza thupi, komwe kumapangitsa kukula kwa minofu, sikutanthauza mphamvu, ngakhale mu maziko awa maziko ena a minofu adzakuthandizani 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. Kwa tenisi, zikhoza kutanthawuza kutumikila bwino, kumveka mozama pa mapeyala ovutawo, kapena kufulumira kuti abwerere.
Nthawi ya chaka: Mid-pre-nyengo
Nthawi: Masabata 6-8
Masiku pa sabata: 2-3, osachepera tsiku limodzi, makamaka awiri, 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 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 kuti thupi lapamwamba ndilo momwe machitidwe amasonyezedwera mu tenisi, "chingwe cham'mbuyo" m'chiuno, chiwombankhanga (miyendo) ndi miyendo yam'mwamba ndi mimba ndi zofanana. 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 pangozi pokonzekera 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 amphamvu angakhale ovuta mwakuthupi ndi m'maganizo.
- 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 ndi kuphatikiza 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
- Kutsitsa kanyumba kukakokera
- Chingwe chimodzi cha mkono chimakweza mkono uliwonse
- Chitsulo chosakaniza
- Mankhwala mpira akukakamiza
- Mankhwala a mpira amaimirira 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 lina 1 (Mphamvu ndi Minofu) ndi gawo 2 (Mphamvu) kwa magawo awiri a sabata iliyonse. Sabata lirilonse lachisanu, pewani kuphunzitsa zolemera kuti muthandize kuchira.
Zikutanthauzira
- Yesetsani kuti musamaphunzitse mphamvu tsiku lomwelo pamene mukuchita khoti - kapena kuti musiyanitse kuchita ntchito m'mawa ndi madzulo.
- Kupumula kwathunthu mwamphamvu kuti muphunzitse sabata imodzi pa zisanu ndi chimodzi. Ntchito yopanga masewera olimbitsa thupi ndi yabwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke chidziwitso cha luso lamakono pa ntchito yolemetsa ngati muli ndi nthawi yochepa.
Kutha Nyengo
Ngati muli ndi vuto, tsopano ndi nthawi yoti mupumule. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa milungu ingapo, kayikirani za kuphunzitsa kulemera ndi kuchita zina. Kukhala wokwanira ndi yogwira ntchito ndi kuphunzitsidwa pamtunda kapena ntchito zina ndi malingaliro abwino.
Dzipatseni nokha nthawi yochulukirapo chaka chonse chaka chino.