March Madness ali pafupi pano! Monga othamanga ochita masewera a koleji amakafika kumakhoti kuti amenyane ndi njira yawo yopita ku Final Four, bwanji osatsata kutsogolera kwawo ndikutembenuzira ntchito yanu nthawi zonse mu basketball-kudzoza thukuta gawo? Zimatengera masewera olimbitsa thupi kukwera khoti, kudula, kudumpha ndi kuwombera kupyola mphindi 40 za mpikisano waukulu, ndipo ochita masewera a basketball ndithudi ali ndi matupi oti asonyeze. Sungani kayendetsedwe kake ka mpikisano ndikutsutsa nokha kuti muthe kukwanitsa mwambo wotchuka wa March Madness
Chimene Mufuna: Malo osungira panja pabwalo ndi malo ena. Ngati mungathe, gwiritsani ntchito bwalo lamabwalo la basketball (malo ambiri odyetserako mpira) kuti azichita izi. Khotilo lidzakupatsani inu ufulu wothamanga ndi kuyenda mozungulira mosavuta.
Chidziwitso Chokhudza Kutentha kwa Mvula : Ngati mukuchita masewerawa kunja , makamaka ngati mukuchita tsiku loyamba lotentha, dziwani kuti thupi lanu silingagwiritsidwe ntchito kutentha. Sungani madzi pamodzi ndi inu, ndipo ganizirani mofatsa ngati mukufunika kuwonjezera ndi electrolytes mutatha kuphunzitsa. Ngati gawo lanu liri lalitali komanso lolimba, ngati mutapsa thukuta kwambiri kapena ngati nyengo ikuwotcha kwambiri, ndikofunika kuika patsogolo zakudya zoyenera kuti musamadzipweteke mthupi mukatha kuchita masewera olimbitsa thupi.
1 - Warmup
Musanayambe kulowa mu nyama ya chizoloŵezi ichi, yesani ndi zotsatirazi:
- Jog kuzungulira khothi : Jog kuzungulira khoti kwa mphindi imodzi kumbali imodzi, ndiye mutembenukire ndikugwiranso miniti kumbali ina.
- Khothi lathunthu lidutsa : Bwerani pansi pa bwalo ndikubwerenso mofulumira momwe mungathere. Pumula mphindi khumi ndi kubwereza maulendo awiri.
- Hatchi Yamilandu Yonse : Yambani pazomwe zilipo ndikuyambitsanso ku mzere wapamwamba wapafupi. Sakanizani kumbuyo, tembenuzirani ndikuzengereza kupita ku khoti lachiwiri ndikubwereranso. Kenaka muthamangira ku mzere wopita kumbali ndi kumbuyo, ndiye khoti lonse ndi kumbuyo. Mndandanda wathunthu ndi kavalo mmodzi. Pumulani mphindi imodzi, ndi kubwereza maulendo awiri.
Kutentha kulikonse kumatenga pafupifupi maminiti asanu ndi atatu, mwinamwake pang'onopang'ono ngati mukuganiza kuti mukusowa kupuma. Ngati simukupeza bwalo la basketball, ingogwiritsani ntchito malo omwe muli nawo ndikukhazikitsa malo, nthawi yokha masekondi makumi awiri ndi awiri pa mphindi imodzi ndi masekondi 40 pa kavalo.
Pochita masewera olimbitsa thupi, malizitsani masewera olimbitsa thupi monga momwe amawonetsera masekondi makumi asanu ndi awiri, potsatira masekondi khumi musanayambe kuchita masewera olimbitsa thupi. Pambuyo pa zochitika zonse zisanu ndi zitatu zatha, pumulani kwa mphindi imodzi kapena ziwiri. Pangani maulendo asanu ndi atatuwa kuti muyende dera lochita masewera okwana mphindi 40, mwakhala mukugwira nawo ntchito ngati mutachita masewera a basketball!
2 - Lay-Up Skips
Yambani mu maseŵera, othamangitsidwa, mapazi am'mbali-kutalikirana, mwendo umodzi kutsogolo kwa mzake. Gwirani basketball mmanja onse pa chiuno chimodzi. Mu gulu lamphamvu, bweretsani bondo lanu kutsogolo ndikukwera pamene mukugwedeza mpira kutsogolo kwanu, ndikudziyendetsa mumlengalenga mukuyendetsa mphamvu pamene mukufika mpira mu mlengalenga pamutu mwanu.
Dziko mochepa, mawondo amawerama pang'ono, pamalo omwe munayambira. Yambani mwendo wina kumbali yomweyo. Mungafune kuti musaponde phazi lanu, makamaka ndikuyang'ana ntchitoyi pa mwendo wanu wotsitsimula
Ikani masewera kumbali imodzi kwa masekondi 50. Mudzachita masewera kumbali ina yachiwiri kudutsa dera.
3 - Kumbali Slide ndi Mapulogalamu a mpira
Gwiritsani ntchito utoto wa bokosi laulere pabwalo la basketball kapena ma kondomu awiri omwe amaika pafupi mamita 12 kuti asankhe malo anu. Yambani pakatikati pa danga, mawondo akuwerama, kumbuyo kumbuyo, basketball mmanja mwanu. Gwiritsani ntchito pang'onopang'ono kumalo oyenera kuti mufike pamtunda wanu kuti mukakhudze basketball ku khola, kenaka mutembenuzire mzerewo ndikusunthira pang'onopang'ono kumbali yakumanzere ndi kugubuduza mthupi lanu kuti mukakhudze mpirawo. Lembani mofulumira monga momwe mungathere ndi kumbuyo, kusunga maziko anu molimba kuti muteteze kumbuyo kwanu.
4
Sungani, kucheka mmbuyo, kulemera kwanu pazitsulo. Gwirani basketball mmanja onse awiri pakati pa miyendo yanu, manja athandizidwe mokwanira. Lolani kupita ndi dzanja limodzi ndikulifikitsa kumbuyo kwanu pamene mukuponyera mpira mmbuyo pakati pa miyendo yanu ku dzanja lanu lakudikira. Gwirani ndi dzanja kumbuyo kwanu ndikukankhira mpira kumbuyo mwendo wanu ndikubwerera kumbali, nthawi ino mufike kumbali yanu kumbuyo kwanu kuti mutenge mpira. Pitirizani kudutsa mpira ndikuzungulira pakati pa miyendo yanu mu chifaniziro chachisanu ndi chitatu pamene mukukhalabe pansi. Kumbukirani kusunga maziko anu molimba-pamene mukutsamira kutsogolo ndi kumbuyo ndi mbali, abs yanu idzapeza masewera olimbitsa thupi !
Dulani mpira mu njira imodzi kwa masekondi 50. Mukusintha njira ndikudutsa mosiyana mu dera lachiwiri.
5 - Mapiri Osasunthika Amapiri
Yambani kumalo okwera kwambiri ndi manja anu okhala pamwamba pa basketball. Gwiritsani ntchito maziko anu ndipo musapitirize kukhala m'chiuno. Dulani bondo limodzi kumbali yanu, mukukhudza mpira wa phazi lanu pansi. Mu kayendetsedwe kamodzi, kanikizani kupyolera m'manja mwanu ndikukweza miyendo yanu mumlengalenga, kusinthitsa mapazi anu, kotero mwendo wanu wopindika umayendayenda kumbuyo kwanu ndipo mwendo wanu wolunjika umakonzedwa kumbali yanu. Pitirizani kudumpha miyendo yanu kumbuyo kwa mphindi 50, ndikupita mofulumira momwe mungathere.
Ngati okwera mapiri akukambirana pa mpira ndi zovuta kwambiri, dzenje mpirawo ndi kuwachita ndi manja anu pansi.
6 - Pakati pa mapuloteni a miyendo
Imani wamtali, mutagwira basketball pamwamba pa mutu wanu, manja atambasulidwa. Tengani kutsogolo kwakukulu ndi mwendo umodzi ndikugwada, mutsike pansi bondo lanu kumbuyo. Mukamachita zimenezi, sungani msolo wanu kutsogolo ndikubweretsa mpira pansi, ndikuuponyera pansi.
Sindikizani kupyolera pa chidendene chanu ndikubwerera kuimirira, kukweza mpira pamutu mwanu. Bwerezani zomwezo kumbali yina, ndipo pitilirani mapapu awa omwe akupita patsogolo kwa masekondi 50.
Bakuman 7
Ikani miyendo yanu patali kusiyana ndi kutalika kwa mapewa, zala zanu zazing'onong'ono pang'ono. Sewerani pansi ndikuika basketball pakati pa miyendo yanu pansi. Fufuzani mawonekedwe anu kuti mutsimikizire kuti kulemera kwanu kuli pazitsulo zanu, m'chiuno mwanu mukugwedezeka ndipo mawondo anu akugwirizana ndi (koma osati patsogolo) zala zanu. Kuchokera pa malo awa, gwiritsani dzanja limodzi kumbuyo kwanu ndikugwiritsira basketball, kenaka pita kumbuyo kwina kuti mutenge mpira. Pezani dzanja loyamba mmbuyo kutsogolo kwanu kuti mutenge mpirawo, ndikutsatira ndi dzanja lanu. Kubwerera kumbuyo kumbuyo kutsogolo kutsogolo kampopi kutsogolo kukuyenera kupitilira mofulumira momwe mungathere kwa masekondi 50 onse pamene mukukhala pansi.
Zolemba za bonasi! Yesani kugubuduza mpira mmalo mwakumangogwiritsa ntchito m'malo mwake.
8 - High Plank
Khalani pamalo okwera ndi manja anu pamwamba pa basketball. Ikani miyendo yanu kuti mukhale bata. Sungani maziko anu ndikugwiritsira ntchito mapulogalamu okwanira 50 seconds.
9 - Zochita Zowonongeka
Malizitsani dera lanu pogwiritsa ntchito zolemba zanu. Khalani pansi, mawondo anu akugwedera, zidendene zikugwera pansi ndikutsamira pang'ono kuti mupange malo "V" ndi thupi lanu ndi miyendo yanu. Gwirani basketball mmanja mwanu patsogolo pa batani lanu. Pogwiritsa ntchito mwamphamvu kwambiri, pendeketsani miyendo yanu kumbali imodzi, ponyani mpira kunja kwa mchiuno mwako, kenaka potozani mpaka kumbali yina, ndikugwiranso mpira. Pitirizani kumbali ndi kumbali kusokoneza masekondi 50.
Pambuyo pomaliza maola oblique, pumulani mphindi imodzi kapena ziwiri, kenako yesani maulendo atatu. Kumbukirani kusinthana mbali pamene mukuchita masewera oyenda pansi ndi chiwerengero chochepa cha masewera 8.