Limbikani Mphamvu ndi Kuthamanga Kwachangu Hockey
Hockey yamunda imafuna mphamvu, kuphwanya, ndi kupirira. Kulemera kwa maphunziro kungapangitse mphamvu ndi changu. Kodi mungagwiritse ntchito bwanji pulogalamu yolemetsa kuti muzitha kusintha machitidwe a hockey?
Masewera a hockey amafuna kuti thupi likhale labwino kwambiri kuti lipereke chipiriro chifukwa cha khama lolimbika, mphamvu yogwira malo pamwamba pa mpira ndi kugunda, kukankhira ndi kuwombera mwamphamvu, komanso kuthamanga ndi mphamvu yogwiritsira ntchito masewero.
Kulemera kwa ukhondo kungakuthandizeni kukhala ndi mphamvu, liwiro, ndi mphamvu. Mudzafunikanso kuchita masewera olimbitsa thupi komanso kuthamanga kwa anaerobic monga gawo la pulogalamu yowonjezera.
Kukhala ndi thupi labwino kumatanthawuza kuti muthamanga mofulumira kwa nthawi yambiri popanda kutopa kwambiri. Matenda a Anaerobic amatanthauza kuti mungathe kupitirira nthawi yaitali pamtunda wanu musanayambe kuyenda miyendo ndi thupi. Zonsezi ndi zofunika ku hockey, makamaka ngati mutha kusewera masewera onse kapena ambiri. Mukamaliza zinthu zonsezi - kuthamanga, mphamvu, ndi mphamvu, ndi liwiro ndi mphamvu - mungathe kudzinenera kuti ndinu oyenerera .
Ndondomeko ya Pulogalamu ya Hockey Field
Pulogalamu yam'katikati ya chaka cha hockey yolemala idawoneka ngati pulogalamu yomwe ili pansipa. Mukhozanso kuyang'ana pulogalamu yophunzitsa a hockey.
Maphunziro a Kulimbitsa Thupi Oyambirira
- Osewera akukonzekera nyengoyi ndi kuyamba kumanga pambuyo pa nyengo yopuma.
- Kugogomezera ndikumanga thupi labwino komanso mphamvu zogwira ntchito.
Maphunziro a Kulimbitsa Thupi Ochedwa Pre-Season
- Osewera akugwira ntchito kumayambiriro kwa nyengo, kuphatikizapo mayesero asanathe nyengo.
- Kugogomezera ndi kumanga thupi la anaerobic ndi mphamvu zamphamvu ndi mphamvu.
Mu Nthawi Yophunzitsa Kulemera
- Mpikisano ukuchitika ndipo osewera amayembekezeredwa kugwira ntchito mokwanira.
- Kusamalira mofulumira, kuthamanga kwa aerobic ndi matenda a anaerobic , ndi mphamvu ndi mphamvu zimatsindika.
Kuchokera Panthawi Yophunzitsa Kulemera
- Tikukhulupirira kuti mudapambana mutuwu, koma mulimonsemo, muyenera kuganizira za nyengo yotsatira.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonza zochitika zowala - kuphunzitsidwa pamtanda , kugwira ntchito yolimbitsa thupi - ndikumwera mowa komanso kumadya chifukwa simukufuna kutaya zolemetsa mtsogolo. Masabata angapo 'amachokera ku maonekedwe olimbitsa thupi ndi kuphunzitsa mphamvu ndi othandiza.
- Monga nyengo yisanayambe nyengo, ntchito yowonjezereka ikhoza kuyambanso kugogomezera kumanga thupi ndi mphamvu zowonjezereka panthawi ya maphunziro oyambirira.
Malinga ndi pulogalamuyi yomwe ili pulogalamu kapena pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera omwe alibe mbiri yolemetsa. Mapulogalamu abwino kwambiri nthawi zonse amakhala okhudzana ndi thupi la munthu, udindo mu gulu, kupeza zinthu, komanso - zosafunika kwenikweni - nzeru za timuyi. Mudzapindulitsidwa bwino pogwiritsira ntchito pulogalamu yotsatirayi mogwirizana ndi wophunzitsa kapena wophunzira.
Ngati ndinu watsopano kuti muphunzire kulemera, sungani mfundo ndi zizoloŵezi zomwe muli nazo zowonjezera .
Nthawi zonse muwotenthe ndi kuzizira pansi musanaphunzire ndikuphunzira.
Chizoloŵezi chachipatala chochita maseŵera olimbitsa thupi nthawi zonse ndibwino kumayambiriro kwa nyengo ngati simunakhalepo kale.
Kwa zochitika zotsatirazi, chitani ma seti atatu a 6 mpaka 12 kubwereza. Sambani pa seti ndi kubwereza ngati mukufuna. Gwiritsani ntchito zolemera zolemera ndi maselo ochepa.
Zochita Zenizeni za Masewera a Munda
- Barbell kumbuyo
- Chiroma chakufa
- Chingwe chachitsulo chimayambanso kutsogolo
- Kokweza - 3x6 kubwereza - kusintha kwayenerera, kulemera ngati kuli kofunikira
- Barbell kapena wosayankhula apachikidwa
- Barbell kapena wosayankhula amanyengerera
- Sungani mizere ya makina
- Kuwongolera mwendo wotsamira (Kapiteni wa Mpando)
Zikutanthauzira
- Sinthani kulemera kwasankhidwa kotero kuti kubwereza kochepa kotsiriza kulipira msonkho koma osati kovuta kotero kuti iwe walephera kwathunthu.
- Pezani mpumulo pakati pa masekondi - 30 mphindi ziwiri mpaka mphindi ziwiri malinga ndi momwe mukukwera. Pezani mpumulo kwa maselo olemera komanso kuchepa.
- Tengani masiku osachepera awiri pakati pa nthawi yophunzitsa zolemera kuti mubwezere. Musamapimitse sitima musanayambe maphunziro kapena masewera.
- Minofu yanu ikhoza kukhala yowawa pambuyo pa magawo ena. Kupweteka kwa minofu, kapena kuchepetsa kupweteka kwa minofu (DOMS), ndi kozolowereka; kupweteka pamodzi sikuli. Bwererani ndipo mwinamwake mukalandira uphungu wachipatala mukamva ululu uliwonse kapena kupwetekedwa, kapena kupweteka kwa minofu kapena kugwiritsidwa ntchito.