Mangani Mphamvu Zamasewera ndi Kupirira ndi Kuthamanga Kwambiri

Kuthamanga kuthamanga kungathe kuyeza chipiriro ndi kupirira kwanu

Kungakhale kubwezeretsa ku sukulu yophunzitsa masewera olimbitsa sukulu, koma kuthamanga kumathamanga ndi kawonekedwe kawiri kawiri kawiri kawiri. Nthawi zambiri masewera olimbitsa thupi amagwiritsidwa ntchito poyerekeza mtundu wa chipiriro chomwe mukufunikira kuti musayime-ndi-kupita, masewera apamwamba kwambiri monga mpira, hockey, basketball, ndi tenisi. Kuyesa mpikisano wothamanga pakapita nthawi kungathandize kuchepetsa kuphunziranso nthawi zonse ndikuyendera bwino chaka ndi chaka.

Chifukwa chakuti mphepo yothamanga imatha kumanga mphamvu, mphamvu , ndi chipiriro, imathandizanso kuti azigwiritsa ntchito masewero olimbitsa thupi kuti awonjezere maphunziro. Ambiri aife tinathamanga kuthamanga kusukulu kapena kusekondale. Kuwombera kumeneku sikuli kosiyana.

Chombo cha Shuttle Run Drill

1. Ikani zizindikiro monga ma cones 25 maeyala padera.
2. Onetsetsani kuti mwatenthedwa kapena kuwonjezera zolembazi mpaka kumapeto kwa gulu losavuta.
3. Sprint kuchokera pa chizindikiro chimodzi kupita kumbuyo ndi kumbuyo. Ndicho kubwereza kamodzi.
4. Chitani mobwerezabwereza 6 mofulumira momwe mungathere-ndiwo mamita 300.
5. Nthawi yanu zotsatira zonse 6 zobwereza.
6. Kupuma mphindi zisanu.
7. Bwerezerani zoboola.
8. Onjezani nthawi yomwe aliyense amayendetsa pamodzi ndikugawikana ndi awiri kuti apeze nthawi yeniyeni.
9. Lembani nthawi ino.
10. Mukhoza kugwiritsa ntchito mayeserowa mwezi uliwonse kuti muone ngati mukupita patsogolo.

Pofuna kukudziwitsani zomwe zotsatira zanu zikutanthawuza, US Military Academy Admissions inasonyeza kuti amuna apamwamba a West Point amapitirira masekondi 52, ndipo akazi amatha masekondi 58. Nthawi yawo yokwanira yolandiridwa ndi masekondi 65 kwa amuna ndi masekondi 79 kwa akazi.

Kuthamanga kothamanga ndi njira yosavuta yowonjezeramo zovuta kwambiri pulogalamu yofunikira pamene mukupanga liwiro, mphamvu, ndi chipiriro.

5-10-5 Kuthamanga Kuthamanga

Mtundu wothamanga kwambiri wothamanga ndi wothamanga wa 5-10-5, womwe umadziwikanso kuti wothamanga waifupi wothamanga kapena wothamanga kwambiri. Zimagwiritsidwa ntchito ndi NFL poyesera ndi kumanga agility ndi mphamvu, ndipo imasintha chotchinga choyambirira chimayenda pochita kayendetsedwe kowonongeka.

Konzani mpweya wa 5-10-5 muthamanga mwa kuyika ma cones atatu mu mzere, mamita asanu aliyense kuchokera kwa wina ndi mzake. Lembani mzere pazigawo zitatu zonsezi. Mukuyamba muzitsulo zitatu, mukuyendetsa mzere pamsewu waukulu.

Mutu wa mfundo zitatu ndi malo omwe mwinamwake mwawona mu mpira wa mpira wa ku America. Yambani kugulira m'chiuno mutambasula manja ndikuika manja anu patsogolo. Dzanja liyenera kukhala dzanja lanu lamphamvu. Bwerani mawondo anu, kutaya kumbuyo kwanu pansi ndi ntchafu kumakhala pafupi ndi nthaka. Sungani mutu wanu ndikuyang'ana patsogolo.

Mpukutu wothamanga wa 5-10-5

1. Kuyamba malo: ndondomeko zitatu, kusinthana ndi mzere wa cone.
2. Dash pang'onopang'ono mwa njira iliyonse, kuthamanga mapadi asanu kupita ku dzanja lamanja kapena lamanzere.
3. Gwirani mzere pa kondomu.
4. Dulani maadidi 10 kubwerera kutali.
5. Gwirani mzere pa kondomu.
6. Sakanizani kumtundu wapakati ndi mzere.

Nthaŵi yabwino kwa mpikisano wothamanga pa ulendo wa 5-10-5 wothamanga ndi masekondi anayi.

Mukhoza kusintha momwe mukugwiritsira ntchito pofuula poyendetsa kulemera kwa mwendo kumbali ya malangizo omwe mudzakhala nawo poyamba. Khalani otsika ndi kusunga mphamvu yanu yokoka pafupi ndi nthaka kuti muteteze.

Mukusowa malingaliro atsopano ogwira ntchito? Onani Tsamba la Ntchito Zogwiritsa Ntchito.

Ngakhale kuti ndi njira yabwino yowonetsera kupita patsogolo kwanu, bwanji mumayima pamenepo? Onjezerani shuttle mumayendedwe anu kamodzi pa sabata ndikupindula kwambiri .

_Kuchokera

_{US Military Academy Admissions, Lemmink KA, Visscher C, Lambert MI, Lamberts RP. Kuwombera kwapakati pa mayesero ochita masewera a masewera: kuyesa kukhulupilika. Journal of Strength Conditioning Research. November 2004.}