Maphunziro olimbitsa thupi ndi mbali ya maphunziro ochuluka a mpira. Gwiritsani ntchito pulogalamuyi ya masewera a mpira, kuphatikizapo mpira wa ku America, Rugby, ndi Australia. Sichikuphatikizapo mpira (mpira wa mpira), ngakhale kuti zigawo za pulogalamuyi zingagwiritsidwe ntchito pa maphunziro a kulemera kwa mpira.
Aerobic Fitness kwa mpira
Mpikisano umafuna kuti thupi likhale labwino kuti lipereke chipiriro chifukwa cha khama lolimbika, ndipo mphamvu, ngakhalenso zochulukirapo, kuti zithetsedwe kapena kuthana nazo.
Gawo la pulogalamuyi tafotokozedwa apa ndilofunika kwambiri ku chitukuko cha kulemera ndi kulimbitsa mphamvu pulogalamuyi. Muyenera kuchita maphunziro a cardio kuti mukhale ndi thupi loyambirira la nyengo yolimbitsa thupi ndikuyamba kumanga thupi la anaerobic ndi sprints, shuttles, ndi nthawi kuti mukonzekere nthawi yoyamba.
Kulimbitsa thupi kumatanthawuza kuti mukhoza kuthawa, kuthamanga, kuzungulira kapena kuthawa kwa nthawi yaitali pang'onopang'ono popanda kutopa kwambiri. Matenda a Anaerobic amatanthauza kuti mungathe kupitirira nthawi yaitali pamtunda wanu musanayambe kuyenda miyendo ndi thupi. Onse awiri ndi ofunika mu mpira, makamaka ngati mutha kusewera masewera onse. Mukamapanga zinthu zonse zolimbitsa thupi - kuthamanga, mphamvu, ndi mphamvu, mukhoza kudzinenera kuti muli ndi thupi labwino.
Maphunziro a Kulemera kwa Pakati pa Mapiri
Maphunziro a Periodizedwe amatha chaka chonse mu magawo atatu kapena anayi, ndipo gawo lirilonse likulingalira kukula kwa thupi.
Mapulogalamu omwe amatha nthawi zonse amapereka chitukuko chopita patsogolo kuti chikhale chokwanira ndi ntchito. Gawo lirilonse liri ndi zolinga zosiyana ndipo gawo lirilonse lotsatizana limamanga pambuyomu.
Pulogalamu ya masewera olimbitsa thupi ya chaka chonse ikhoza kuwoneka ngati pulogalamu yomwe ndanena pansipa. Ndikamagwiritsa ntchito mawu akuti "mpira" ndimatanthauza masewera olimbitsa thupi omwe ndaphatikizapo pamwambapa.
Ngati ndikutchula chinthu chomwe sichikugwiritsidwa ntchito pa masewera anu, ingosintha bwino.
Nyengo Yoyamba Nyengo
- Osewera akukonzekera nyengoyi ndikuyamba kumanga nyengo yatha.
- Kugogomezera ndi kumanga thupi labwino, mphamvu zoyamba komanso mphamvu zamtundu, zomwe zimatchedwa "hypertrophy."
Zakale Zisanadze Nyengo
- Osewera akugwira ntchito mpaka kumayambiriro kwa nyengo ndi mayesero asanakonze nyengo ali pafupi.
- Kulimbikitsidwa ndi kumanga thupi la anaerobic ndi mphamvu yamphamvu ndi mphamvu.
Mu nyengo
- Mpikisano ukuchitika ndipo osewera amayembekezeredwa kugwira ntchito mokwanira.
- Kusungidwa kwa liwiro, aerobic ndi anaerobic thupi ndi mphamvu ndi mphamvu akugogomezedwa.
Kutha Nyengo
- Mwapambana mutu, kapena mukuyembekeza kuti wayandikira; nthawi yopuma kwa kanthawi koma muyenera kupitiriza kugwira ntchito.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonza zochitika zowala - kuphunzitsidwa pamtanda, kugwira ntchito yolimbitsa thupi - ndikupita mophweka chifukwa choti simukufuna kutaya zolemetsa mtsogolo. Masabata angapo amachokera ku maonekedwe olimbitsa thupi komanso kuphunzitsa mphamvu kumathandiza.
- Pamene nyengo yisanayambe nyengo, ntchito yowonjezereka ikhoza kuyambanso kugogomezera kumanga thupi la aerobic kachiwiri pa maphunziro oyambirira.
Maphunziro Odziwika Kwambiri a mpira
Pulogalamu yamaphunziro yopanga maseŵera ena, mapulogalamu ena apadera angakhale othandiza, makamaka m'magulu omwe mamembala ali ndi maudindo apadera ndi makhalidwe ena abwino omwe amagwira ntchito.
Mwachitsanzo, kothamanga kothamanga ndi asilikali otetezeka (US), kapena theka lapakati ndi robo yapambali (rugby), mwinamwake adzakhala ndi pulogalamu yosiyana yochitira masewera olimbitsa thupi. Mmodzi akugogomeza liwiro ndi mphamvu, ndi zina zambiri, mphamvu, ndi mphamvu.
Lingalirani pulogalamuyi yomwe ikufotokozedwa pano kuti ikhale pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera okha popanda mbiri ya kulemera kwa mpira. Mapulogalamu abwino kwambiri nthawi zonse amakhala okhudzana ndi thupi la munthu panopa, udindo mu timu, kuthandizira chuma, komanso, zofunikira kwambiri, nzeru za timuyi. Mudzapindulitsidwa bwino pogwiritsira ntchito pulogalamu yotsatirayi mogwirizana ndi wophunzitsa kapena wophunzira.
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 maseŵera olimbitsa thupi nthawi zonse ndibwino kumayambiriro kwa nyengo ngati simunakhalepo kale. Tsopano, tiyeni tiyambe.
Gawo 1 - Kutangoyamba nyengo
Mphamvu za Maziko ndi Makhalidwe a Masewera
Mmene gawoli likuyendera lidzadalira ngati osewera ali watsopano kuphunzitsidwa zolemera kapena akubwera pa zolemera. Mphamvu za maziko omanga zimatanthauza kugwiritsa ntchito pulogalamu yomwe imagwiritsa ntchito magulu akuluakulu a minofu a thupi. Ophunzitsidwa zolemera zochepa-siyana akuyenera kuyamba ndi zolemera zolemera ndi maselo ochepa ndikugwira ntchito mpaka zolemetsa zazikulu ndi maselo ambiri. Yambani kumayambiriro kwa nyengo kuti muzolowere gawoli ngati simunagwiritse ntchito zolemera poyamba.
Ntchito zamasewera zowonjezereka zingalimbikitse mbali imodzi ya thupi pogwiritsa ntchito ena, kapena kutsindika gulu limodzi kapena ziwiri zazikulu zokhudzana ndi minofu zomwe sizikugogomezera ena. Momwemo, malo ofooka akhoza kuvulazidwa ndipo akhoza kuchita bwino. Izi sizikutanthauza kuti mwendo wanu wosagwira ntchito uyenera kukhala ngati "waluso" pamene mukuponya mwendo, koma uyenera kukhala wolimba. Muyenera kuwapatsa zokwanira zophunzitsira kuti mukwaniritse mphamvu zogwirira ntchito m'madera onse kuphatikizapo minofu yotsutsana ndi kumbali ndi kumanzere kwa mbali zonse zazikulu za minofu - kumbuyo, miyendo, miyendo, manja, mapewa, chifuwa ndi mimba.
Poyambirira nyengoyi, pulogalamu ya maziko imaphatikizapo kuphatikizapo kupirira, mphamvu ndi hypertrophy zolinga, zomwe zikutanthauza kuti zolemera sizili zolemetsa kwambiri ndipo kuika ndi kubwereza kumakhala mndandanda wa magawo awiri kapena 4 a 10 mpaka 15 kubwereza. Mu gawo ili, mumakhala ndi mphamvu, kukula kwa minofu ndi chipiriro.
Nthawi: Masabata 4 mpaka 6
Masiku pa sabata: 2 mpaka 3, ndi tsiku limodzi lopumula pakati pa magawo ndi sabata lowala mu sabata 4 kuti akulimbikitseni kupeza ndi kupitiriza.
Amatsitsimutsa: 10 mpaka 15
Amasintha: 2 mpaka 4
Kupuma pakati pa maselo: masekondi 30 mpaka 60
Maphunziro a Masewera olimbitsa thupi a Phase 1
- Mbalame yotchedwa Barbell, yothamanga kwambiri kapena yowonongeka
- Dumbbell akutsatira benchi
- Chiroma chakufa
- Dumbbell imadula mkono wopopera
- Sung'onong'onong'ono amayamba kupititsa patsogolo kapenanso kusokoneza makina
- Ndakhala mzere wa chingwe
- Mtsinje wamtsinje kumbuyo kutsogolo
- Sinthani kusinthika
Zikutanthauzira
- Mwa kuyesa ndi kulakwitsa, pezani kulemera komwe kumaimira kukweza msonkho kwapadera kwa mapepala angapo apitawo. Ngati simukudziwa, yambani ndi kulemera kwake ndipo muwonjezere pamene mukukhala olimba kwambiri mu nthawi yophunzitsira kotero kuti zomwe mukuyesera zikukhalabe zofanana.
- Musakweze kwambiri kwambiri mu gawo ili. Zomwe zingagwiritsidwe ntchito posachedwa ziyenera kukhala zokhometsa msonkho - komabe popanda khama kwambiri kuti "kulephera," makamaka machitidwe a manja ndi mapewa. Mukufuna kuti mkono ndi mapewa zikukonzekereni ntchito ndikuwongolera koma osati mopitirira malire.
- Maphunziro a dera, off-rink cardio ndi zina zochita masewera olimbitsa thupi ayenera kuwonjezeredwa pulogalamuyi ngati n'kotheka.
- Imani mwamsanga ngati kupweteka kovuta kukuwonekera pa nthawi yochita masewero olimbitsa thupi, ndipo funsani malangizo azachipatala ndi ophunzitsira ngati akupitiriza.
Gawo 2 - Pakati pa Pakati pa Nyengo
Mu gawo lino, mudzamanga mphamvu ndi minofu. Ochita masewera olimbitsa thupi ndi osasamala ayenera kusamala kuti asawononge kwambiri. Muli ndi maziko abwino kuyambira kuntchito yam'mbuyomu isanakwane ndipo tsopano kulimbikitsidwa ndi kukweza zolemetsa zolemera kuti muphunzitse dongosolo la mitsempha mogwirizana ndi minofu yambiri kuti mutenge katundu wambiri. Kutentha thupi, komwe kumamanga kukula kwa minofu, sikukutanthauza mphamvu. Komabe, pa maziko komanso mu gawo lino, hypertrophy idzakuthandizani 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 ndizochokera ku mphamvu ndi kufulumira ndipo ndizofunikira kwambiri pa maphunziro apamwamba a mpira.
- Nthawi ya chaka: Mid-pre-nyengo
- Nthawi: Masabata 4 mpaka 6
- Masiku pa sabata: 2 mpaka 3, osachepera tsiku limodzi pakati pa magawo
- Amatsitsimutsa: 3 mpaka 6. Osewera akudalira kwambiri pa liwiro ndi mphamvu komanso omwe amafunika kuchuluka kwambiri ayenera kupanga chiwerengero chochepa kwambiri.
- Amasintha: 3 mpaka 5
- Khalani pakati pa maselo: 3 mpaka 4 mphindi
Maphunziro 2 a Zochita Zolimbitsa Thupi
- Barbell akudula masewera, kapena mabulosi kutsogolo
- Bungwe la banki la Barbell
- Chiroma chakufa
- Chingwe chachitsulo chimayambanso kutsogolo
- Kokera - 3x6 kubwereza - kusintha kwa suti luso, kulemera ngati kuli kofunikira
- Gulu lakumbuyo (Press)
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zimatha kubwereza msonkho koma kuti zisamalize kulephera. Kuwonjezereka pang'ono kumatanthauza kuti mudzakhala mukukwera kwambiri mu gawo lino.
- Pezani mpumulo pakati pa maselo. Mukufuna kuti minofu yanu ikhale yowonjezereka kuti muthe kukwaniritsa gawo lolemera.
- Ngati simungathe kubwezeretsa gawo limodzi ndi tsiku limodzi lopumula, kambiranani pulogalamuyi ku magawo awiri sabata iliyonse m'malo moposa atatu. Maphunziro amphamvu angakhale ovuta mwakuthupi ndi m'maganizo.
- Mudzapweteka kwambiri minofu mutatha magawowa. 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 mukukumva ululu uliwonse kapena kupweteka.
Gawo 3 - Zakale Zisanadze Nyengo Pakati pa Nyengo
Pachigawo chino, mumanga pa mphamvu yomwe ilipo mu gawo lachiwiri ndi maphunziro omwe adzakuthandizani kukweza katundu pazitali. Mphamvu ndi kuphatikiza mphamvu ndi liwiro. Kuphunzitsa mphamvu kumapangitsa kuti mukhale ndi zolemera zowonjezera kuposa momwe munachitira pa mphamvu, komabe muli ndi cholinga chachikulu. Muyenera kupuma moyenera pakati pa kubwereza ndi kuyika kotero kuti kusuntha kuli kochitidwa mofulumira. Chiwerengero cha maselo chingakhale chochepa kusiyana ndi gawo 1. Palibe chifukwa chophunzitsira chonchi pamene mukutopa.
- Nthawi ya chaka: mochedwa nyengo isanakwane komanso nyengo
- Nthawi: Masabata 4 akupitirira
- Masiku pa sabata: 2 mpaka 3
- Amatsitsimutsa: 8 mpaka 10
- Amasintha: 2 mpaka 3
- Kupuma pakati pa kubwereza: masekondi 10 mpaka 15
- Kupumula pakati pa maselo: osachepera 1 mphindi kapena mpaka kuchira
Maphunziro atatu a Zolemera Zolimbitsa Thupi
- Barbell kapena wosayankhula apachikidwa
- Aroma wakufa
- Kutsitsa kanyumba kukakokera
- Barbell kapena wosayankhula amanyengerera
- Sungani mizere ya makina
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. Pepani kwambiri kuposa gawo 1 koma kuunika kusiyana ndi gawo 2.
- Zokonda za Olimpiki - zimakhala zoyera, zowonongeka, kuponderezera - zimafuna kuti luso luso labwino likhale lolondola. Gwiritsani ntchito mphunzitsi wamphamvu komanso wokonzekera bwino, ngati n'kotheka, kuti muyang'ane zojambulazi.
Gawo 4 - Mu nyengo
Gawo lachinayi likuyang'ana kusamalira mphamvu ndi mphamvu. Gawo lachiwiri (Mphamvu) ndi gawo lachitatu (Mphamvu) kwa magawo awiri a sabata iliyonse. Sabata lirilonse lachisanu, pewani kuphunzitsa zolemera kuti muthandize kuchira.
Zikutanthauzira
- Yesetsani kulola masiku osachepera pakati pa gawo lililonse lamasewero ndi masewera.
- Yesetsani kuti musamaphunzitse mphamvu tsiku lomwelo pamene mukugwira ntchito kumunda - kapena kuti musiyanitse ntchito m'mawa ndi madzulo.
- Kupumula kwathunthu ku mphamvu yophunzitsa sabata imodzi mwa zisanu. Ntchito yopanga masewera olimbitsa thupi ndi yabwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke mwayi wophunzitsa luso la kulemera ngati muli ndi nthawi yochepa.
Gawo lachisanu - Kutaya nyengo
Tsopano ndi nthawi yopumula. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa milungu ingapo, samayiwala za mpira ndi kuchita zina. Kukhala oyenera ndi okhudzidwa ndi kuphunzitsidwa pamtunda kapena zochitika zina ndi lingaliro labwino.
Dzipatseni nokha nthawi yochulukirapo chaka chonse chaka chino.