Kuthamanga kwa mpikisano waukulu kumafuna onse kupanga ndi kukonzekera
Chimodzi mwa zinthu zofunika kwambiri pakukonzekera tsiku ndi tsiku ndi nthawi yophunzitsira kuti mupite patsogolo pa mpikisanowu. Ochita masewera amagwiritsa ntchito mawu oti "kupukusa" pofotokoza kuti ali ndibwino kwambiri (thupi, maganizo ndi maganizo) pa nthawi inayake ya chochitika kapena mtundu. Kuwoneka mophweka sikophweka kuchita, ndipo kumafuna kukhala ndi zambiri ndi kukonzekera, koma pali zinthu zomwe zingapangitse kupukuta kwambiri.
Kumbukirani kuti mutha kukhala ndi "mapiri" ambiri pa chaka ndi nyengo, koma othamanga ambiri okhwima amayesetsa kukonzekera mwambo umodzi kapena cholinga chokonzekera nyengo yonse yophunzitsira. Ochita masewera osangalatsa angakhale ndi mapiri angapo a digiri yaing'ono. Izi zimakhala zachilendo ngati mumapikisana ndi "zosangalatsa zambiri" m'nyengo yachilimwe. Ngati muli pa mgwirizano wamakono kapena timuyi mwinamwake muli ndi nyengo yowonjezera, ndipo maphunziro anu adakonzedwa kotero kuti mupitirize kukonza ndikukwera pa nthawi ya playoffs kapena chochitika chomaliza.
Yambani kukonzekera kwanu potulutsa kalendala ndikulemba zochitika zanu kapena ziwiri zolinga ndikubwezereranso lero. Pali njira zambiri zomwe mungakonzekere pulogalamu yanu, ndipo kugwira ntchito ndi mphunzitsi wa katswiri ndibwino kwambiri.
Malangizo otsatirawa adzakuthandizani kukhazikitsa dongosolo lanu lonse. Pulogalamu yanu yophunzitsa idzaphatikizapo magawo anayi:
- Kumanga thupi labwino
- Kumanga mphamvu ya aerobic
- Kufulumira kumanga
- Kufufuzira pazochitikazo
Gawo Loyamba: Kumanga maziko okhala ndi Slow Distance Long
Pafupi theka la nthawi yanu yophunzitsira pakati pa tsiku lanu loyamba ndi chochitika chanu choyambirira muyenera kugwiritsa ntchito kumanga thupi lolimba la masewera anu. Izi zikhoza kutha miyezi ngati mukuchita masewera olimbitsa thupi kapena ngati chochitika chanu chiri kutali kwambiri, kapena masabata ngati mukuwoneka ndikuyang'ana chochitika mwezi wotsatira.
Zambiri mwa ntchito zoyambirirazi zimaganizira zovuta kuphunzitsa. Ntchitoyi imakhala yosavuta kwa othamanga ambiri omwe amakonda kupita mofulumira kapena zovuta kumva ngati akupeza chinachake. Musapange ichi. Khalani osavuta ndi ochedwa, onetsetsani kusintha njira, mphamvu, ndi chipiriro.
Maphunziro a maziko ndi ofunikira kwambiri kuti aphimbe ndipo sangathe kuthamanga. Ngati mutayamba ntchito yochuluka kwambiri mwamsanga, mukuika kuvulaza kapena matenda pambuyo pake. Maphunziro a maziko amathandiza kuti minofu, mapuloteni, ndi timatani zikhale zolimba pang'onopang'ono ndipo zimasintha mosavuta kuchuluka kwa katundu ndi khama. Maphunziro oyambira kumaphatikizapo zovuta zophunzitsira pamtanda .
Ino ndi nthawi yabwino yochitira masewera olimbitsa thupi komanso kuwonjezera luso, ma plyometrics , ndi kuphunzitsa mphamvu kuti mukhale ndi makhalidwe abwino. Ndi nthawi yabwino kupeza maluso abwino ( nsapato , zovala, njinga ya njinga , kugwiritsira ntchito mfuti, etc ...) kapena chakudya ndi zakumwa zomwe zimakugwirani ntchito.
Zomwe zimapangitsa kuti thupi likhale labwino ndikutuluka kunja ndikusangalala. Kuthamanga, mphamvu, ndi khama kwenikweni sikofunikira.
Gawo lachiwiri: Kumanga Mphamvu ya Aerobic Kupyolera Mayesero Ochirikiza
Gawo lotsatira la pulogalamu yowonongeka ili ndi gawo lotsatira (kapena) la nthawi yanu yophunzitsa pakati pa tsiku loyambira ndi tsiku la masewera.
Panthawiyi, mumangowonjezera mphamvu yanu, mphamvu, ndi liwiro ndikupeza zambiri "zamasewera." Muyeneranso kutsatira ndondomeko 10 peresenti kuti mupewe kuvulala. Pakati pa gawoli mumaphunzitsa khama lanu pochita khama kwambiri, molimbika kwambiri. Mpukutu wanu wophunzira ukhoza kukhala wofanana ndipo mumaphatikizapo masiku ena opumula. Pulogalamu yanu yowonjezera imakhala yoganizira kwambiri masewera anu.
Gawo lachitatu: Kuthamanga Kwambiri Kwambiri
Mutatha kumanga maziko anu, liwiro, ndi mphamvu, mwakonzeka kuganizira za maphunziro omwe mukufunikira kuti mupambane. Mumawonjezera ntchito yapakati yapamwamba kwambiri , khama lalifupi (60-90 masekondi 90 sprints).
Izi ndizophunzitsidwa kwambiri zomwe zimafuna kupuma pang'ono pakati pa ntchito. Kuvulala ndi kotheka kwambiri, choncho potsata mpumulo ndi nthawi yobwezeretsa n'kofunika kwambiri. Kuti mukhale chitsanzo cha zochitika zolimbitsa thupi, pezani nthawi yophunzitsa .
Gawo Lachinayi: Kugulira Pambuyo Pamsonkhano
Gawo lomaliza la kukonzekera mtundu ndi taper. Izi zikuphatikiza masabata awiri apitawo musanachitike. Pachigawo chino, mumachepetsa voleage yanu ndi theka. Mukupitiriza kuchita mapiritsi apamwamba, koma kuchepetsa chiwerengero cha kubwereza zomwe mumachita ndi theka ndikupumula pakati pawo.
Masiku atatu omaliza musanachitike mwambowu mungaphatikizepo masewera olimbitsa thupi, koma mukumbukira cholinga chanu ndi kupuma kuti mukhale ndi chikhomodzinso pa tsiku la mpikisano. Kuphunzitsa masiku atatu mpikisanowu sikukuthandizani. Masiku otsirizawa ndi nthawi yabwino yosinkhasinkha pamaganizo a ntchito ndi kuyang'ana mwambo wapadera. Ndipo taganizirani chisankho chanu choyambirira .
Mukhoza kungokhala pa msinkhu wokhala ndi thanzi laling'ono kwa nthawi yochepa, ndipo muyenera kupumula ndi kubwezeretsanso musanachitike chochitika chachiwiri. Kuyesera kugwiritsira ntchito pamtunda wotero nthawi zambiri kumabweretsa kuvulala, kupsepuka , ndi kupitirira ma ARV . Ganizirani kugwiritsa ntchito Chizolowezi Chotsitsimutsa kuti mupeze msanga msanga.
Kuchokera
Mujika, I., Padilla, S., Pyne, D. ndi Busso, T. (2004). Kusintha kwamasinthidwe komwe kumagwirizanitsidwa ndi ojambula omwe anali atangoyamba kumene ku masewera. Masewera a Masewera. 34 (13): 891-927.
Neary, JP, Bhambhani, YN ndi McKenzie, DC (2003). Zotsatira za machitidwe osiyana siyana ochepetsera mapepala otsika pamsewu. Canadian Journal of Applied Physiology. 28 (4): 576-587.
Trappe, S., Costill, D. ndi Thomas, R. (2000). Zotsatira za kusambira pamtundu wa minofu yonse. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita. 32 (12): 48-56.