Zochita zolimbitsa thupi za skiers ndi snowboarders
Kudumpha kudumphadumpha ndi kutchipa kozizira kungayambitse kuvulala kwakukulu ndi kakang'ono ngati simunakonzekere. Nthawi zambiri anthu ochita masewera olimbitsa thupi ndi oyendetsa masewera a snowboard amafunika kukhala ndi machitidwe abwino komanso ochita masewera olimbitsa thupi kuti asamachite bwino komanso kuti asatope komanso kuti athetse vuto lovulaza pamtunda.
Mphamvu, kusinthasintha, chipiriro ndi agility drills for skiers ndi okwera ndege ndi zofunika kwa onse zosangalatsa ndi akatswiri skiers.
Ambiri ambiri amatha kubwerera kumtunda pambuyo pa miyezi ingapo. Pamene othamanga ena amachita nawo masewera ena panthawi yopuma kuti akhalebe mawonekedwe, ambiri ndi amkhondo apamlungu. Ngakhale kuti ndiwe mtambo wanji, mungathe kuvutika ndi zowawa zazing'ono, zopweteka kapena kuvulaza kwambiri ngati simukukhala ndi nthawi yokonzekera zofuna za masewera anu.
Kusuta ndi kukwera pamafunika luso ndi luso labwino kuphatikizapo mphamvu, chipiriro, mphamvu komanso kulingalira.
Mphamvu za Muscula
Mphamvu za mitsempha zimakuthandizani kuti mukhale osangalala komanso kuti mukhale osamala, pamene mukusintha mwamsanga pa malo osagwirizana. Magulu akuluakulu onse a thupi, makamaka pachimake, amagwiritsidwa ntchito populumukira. Kuchita masewera olimbitsa thupi ndi kagawo kamodzi kamodzi. Kuchita masewera olimbitsa kachiwiri ndi quadriceps squat yolemera.
Onaninso: Konzekerani Kuchita Masewera a Skiing
Kuthamanga Mphamvu
Pamene maphunziro amphamvu akuphatikizidwa ndi kufulumira, kufulumira, ndi kuphunzitsa, mphamvu imapangidwa komanso ophunzira ochita masewera otha msinkhu amabadwa.
Zochita zomwe zimapanga mphamvu zikuphatikizapo:
- plyometrics
- sprinting
- agility drills
- kupititsa patsogolo
- phiri kapena stair akuthamanga
Plyometrics nthawi zambiri amatchedwa zovuta zolimbitsa thupi nthawi zambiri zomwe zimagwiritsidwa ntchito pulogalamu ya skiers pamodzi ndi kulemera kwake chifukwa kuphatikiza ndi kuwombera njinga kumapangitsa kuti miyendo yapamwamba ikhale yoyenerera komanso kukanika mphamvu yofunika kwambiri popanga skiing.
Kuchita masewera olimbitsa thupi ndi kuima pa benchi kapena bokosi (masentimita 12 kapena zina), dumphirani pansi ndiyeno mwamsanga. Chitani izi masekondi 10-30 pa nthawi, pumulani ndi kubwereza. Akatswiri angayese kupanga jumps limodzi.
Kusintha
Malo abwino kwambiri kwa okwera masewera ndi okwera ndege amatha kuganizira pamphepete mwachitsulo ndi oyendetsa chipale chofewa amayenera kutambasula thupi lapamwamba. Chinthu chimodzi chofunika kwambiri ndicho kutembenuka kwakukulu. Imani ndi mawondo anu mwakwerama pang'ono ndipo manja anu adadutsa patsogolo panu. Pang'onopang'ono tayang'anani pa phewa limodzi ndipo mulole thupi lanu lonse lizitsatira mpaka mutatambasula bwino kumbuyo ndi kumbali. Gwiritsani masekondi asanu ndikubwezeretsanso kumbali inayo. Manja a Hamstring ndi Quadriceps amathandizidwanso kuti azituluka.
Kupirira
Kwa kupirira kwa mtima mtima machitidwe abwino okonzekera ndi awa: msewu, phiri kapena malo oyendetsa njinga . Zimamanga mtima ndi mapapo ndipo zimayang'ana pamisendo ya mwendo yogwiritsidwa ntchito popuma. Kuwotha ndi mphindi zisanu ndi ziwiri ndikuwonjezera kuwonjezera mphamvu (sprint) kwa masekondi pafupifupi 30. Sungani mophweka kwa mphindi ndikubwereza nthawi 2 mpaka 5 malingana ndi msinkhu wanu. Khalani otsika pafupi mphindi zisanu ndipo muli ndi ntchito yopambana .
Maluso a zaumisiri
Maluso amisiri amayamba ndi maphunziro ochokera kwa aphunzitsi ovomerezeka.
Kulimbitsa Maphunziro
Kugwira ntchito moyenera kungaphatikize masikiti amodzi omwe amagwira ntchito kapena kugwira ntchito pamabotolo oyenera.
Komanso, onani Top Balance Training Products .
Agility Exercise
Kupititsa patsogolo mbali yothandizira kumbali kumakhala mosasunthika mbali ya masewerawa ndi sitepe mofulumira kumbali imodzi (kusunga squat). Pamene mukukula, dumphani pambali pang'onopang'ono kuti mutenge phazi lanu pansi ndi kulemera kwanu ku phazi lanu lakunja / mkati. Chitani masekondi 30, mupumule ndikubwereza kangapo.
Zochita Zolimbitsa Thupi
Akatswiri ambiri olimbitsa thupi amagwiritsira ntchito masewera olimbitsa thupi kuti apange mphamvu ndi kuthamanga, kupanga mgwirizano ndi mphamvu komanso kusintha bwino ntchito. Ndikofunika kufotokozera kuti plyometrics ngati imachitidwa molakwika ndi anthu olakwika, ikhoza kuonjezera ngozi yovulaza.
Pulogalamu ya Kupewa Kuwopsa kwa ACL
Ngakhale kuti pulogalamuyi yothandizira kuvulaza ACL inapangidwira ochita masewera a mpira, machitidwe, maphunziro, ndi mfundo zimagwiritsidwa ntchito kwambiri poyendera masewera a skiing ndi snowboarding. Pulogalamu ya ACL Yowononga Ngozi ndi gawo lapadera lophunzitsira mphindi khumi ndi zisanu ndi chimodzi lomwe limalowetsanso chikhalidwe. Cholinga cha pulojekiti ndi kuphunzitsa njira za ochita masewera oteteza kuvulazidwa ndi:
- Pewani malo osatetezeka
- Kuwonjezeka kusintha
- Mphamvu yowonjezera
- Kuphatikizapo zochitika za plyometric mu maphunziro
- Kukula kwaumwini kokwanira
Ganizirani kuwonjezera kutentha kumeneku mpaka pulogalamu yanu yophunzitsa musanapite kumapiri.