Gwiritsani ntchito masewera olimbitsa thupi kuti mupange masewera olimbitsa thupi ndi kugwirizana
Ochita maseŵera onse angapindule ndi mabowola amphamvuwa kuti athandize kulimbitsa mgwirizano, liwiro, mphamvu, ndi luso lapadera la masewera. Gwiritsani ntchito mabotolowa kuti muyende mwamsanga mapazi anu ndikukonzekera njira zanu zamasewera.
1 - Ulendo Wotsatira Plyometric Jumps
Ulendo wotsatira plyometric zimathandiza kumanga mphamvu, kugwirizana, ndi kulingalira mwamphamvu pogwiritsa ntchito kulemera kwake kwa thupi. Zochita zolimbitsa thupi izi ndizofunikira kwa wothamanga aliyense amene amafunikira mphamvu zam'tsogolo ndi kugwirizana. Yambani pang'ono, ndipo pang'onopang'ono kumanga kutalika kwa chotchinga. Ntchitoyi iyenera kuchitika kokha mutatha kutentha.
2 - Speed Ladder Agility Drills
Makwerero othamanga ndi chida chophweka cha zipangizo zomwe zingagwiritsidwe ntchito pochita zida zotsatirazi:
- Kupitiliza Kuthamanga, High-Knee Drill : Kubowola uku kuli bwino kuti munthu apititse patsogolo msanga komanso kuyendetsa masewera osewerera masewera. Kuthamanga ndi mawondo akudutsa kutsogolo kudutsa makwerero, ndikukhudza malo onse oyenda. Landani pa mipira ya mapazi ndi kupita patsogolo ndi manja anu.
- Kuthamanga Kwamasautso, Kuyendetsa Mbali-kwa-Side : Kuthamangitsidwa kwadongosolo kwa kubowola uku kuli bwino kwa masewera a khoti ndipo kumapangitsa kuti bondo ndi minofu zikhazikike. Sungani mphamvu yokoka pansi ndikuyendayenda pamakwerero phazi limodzi. Gwiritsani ntchito makwerero onse pamakwerero ndi mapazi onse awiri. Landani pa mipira ya mapazi ndi kubwereza kumanzere kupita kumanja.
3 - Dot Drills
Dot Drills imakhala ndi mphamvu yamphamvu ya mwendo ndikuwonjezera mphamvu ndi mawondo ndi mawondo. Izi ndizomwe zimapangitsa munthu aliyense amene amasewera masewera kapena masewera ochita masewera kapena omwe akufunikira kusintha mofulumira kutsogolo ndi kukwera pansi, monga osewera mpira ndi basketball.
Mmene Mungachitire Dot Drills:
- Gwiritsani ntchito Dot Drill Mat kapena ikani zizindikiro za "X" za tepi mu nthaka mu chitsanzo cha zisanu pa Dice.
- Yambani ndi kutentha ndi kudumpha kuchokera pa dontho kuti mutenge ndi mapazi onse pa nthawi.
- Pitirizani kuyenda phazi limodzi ndikutsatira chitsanzo chodumpha.
4 - Zojambula Zogwiritsa Ntchito Zopinda Pake
Bokosi lozungulira limalumphira ndi njira yabwino kwambiri yopangira mphamvu yothamanga ndi liwiro la phazi. Chombo chodziwika kwambiri cha pliometric box drill chimaphatikizapo ziphuphu, kudumpha, ndi kayendedwe kake. Chombo china chodziwika bwino cha bokosilo chimadumpha kuchoka pa bokosi limodzi ndikukwera pansi ndikupita ku bokosi lapamwamba. Zochita zimenezi nthawi zambiri zimawonjezera liwiro ndi mphamvu ndikupanga mphamvu.
5 - Kupita Patsogolo Kumbuyo
Maphunziro a Sprint ndi njira yeniyeni yopititsira patsogolo liwiro la mapazi ndi mphamvu kwa wothamanga aliyense amene amafunikira kuthamanga mofulumira komanso mwamsanga.
Mmene Mungapititsire - Zam'mbuyo Zam'mbuyo
- Ikani zizindikiro ziwiri pafupi ndi mayadi 10 padera.
- Pambuyo pa kutentha kwabwino, pita kutsogolo kuchokera ku nkhono yoyamba mpaka kumtunda wautali.
- Imani pang'onopang'ono kwambiri ndipo muthamange kapena muthamangire kumbuyo.
- Imani ndipo mwamsanga mufulumire mu sprint kubwerera kumtunda wautali.
- Bwerezani nthawi 10.
6 - Makhalidwe Ovuta Plyometric
Athamanga amakonda kugwiritsa ntchito masewera olimbitsa thupi kuti apange mphamvu ndi kuthamanga, kuwongolera mgwirizano ndi mphamvu, komanso kukonza masewera olimbitsa thupi . Kugwiritsira ntchito zida zochepa zazing'ono pa mapazi limodzi kapena awiri kungathandize kuchepetsa mphamvu ndi phazi pamsewero wina aliyense wothamanga.
Mmene Mungagwiritsire Ntchito Mavuto a Pbleometric Agility
- Ikani zovuta zingapo zazing'ono zazing'ono pa mapazi a mapazi awiri.
- Yambani ndi miyendo palimodzi-kupatukana padera, dumphirani mmwamba ndi kutsogolo kuti muchotse vuto lirilonse lolowera mosavuta pa mipira ya mapazi.
- Mwamsanga mukamatera, dumphani kachiwiri, mukuyendetsa ndi manja anu.
- Bwerezani kubwereza kangapo.
- Bwerezerani chopondapo pamapazi okhawo ndipo kenako phazi lamanzere.
- Pamene mukukweza, sungani zovutazo patali.
7 - Tuck Jumps
Kuthamanga tuck ndi maola ophweka omwe amathandiza kukhala ndi mphamvu komanso mphamvu.
Mmene Mungachitire Tchi Kudumpha:
- Imani ndi mapazi paphewa-kupatula padera ndi mawondo akuwerama pang'ono.
- Bwerani mawondo anu ndi kulumphira molunjika mmwamba, mutapanga mawondo anu kumbali yanu pachifuwa.
- Gwirani maondo anu mofulumira ndi manja anu ndi kusiya.
- Pakubwera, bwererani mofulumira.
8 - Stair Running
Ngakhale kuti sizowona bwino, kubwereza masitepe ndi njira yabwino kwambiri yowonjezera msanga ndi kufulumira kwa phazi pamene mukupeza bwino nthawi yopuma .
Masitepe akuthamanga amapindula mtima ngati ofunika ndipo ndi njira yabwino yopangira mphamvu ya sprint. Ochita masewera ambiri amaphunzitsa ku stadium ya masitepe amkati omwe ali ndi masitepe pafupifupi 100.
Yambani mwa kuyenda sitepe imodzi panthawi. Pewani masitepe pamasewero anu oyambirira kapena mutha kuchepetsa kupweteka kwa minofu . Musagwiritse ntchito masitepe awiri pa sabata. Pambuyo pa sabata zitatu mukhoza kuyamba kuyenda, mwina masitepe awiri panthawi imodzi. Gwiritsani ntchito kubwezeretsa pansi ngati mpumulo wanu, ndipo chitani china. Gwiritsani ntchito maselo pafupifupi 10 pa zochitika zonse.
9 - Kuthamanga Kwambiri
Kuthamanga kumathamanga ndi mphamvu yapamwamba komanso kuyendetsa mofulumira kumene amagwiritsidwa ntchito ndi othamanga omwe amasewera masewera oyima-ndi-kupita monga mpira, hockey, basketball, ndi tenisi.
Mmene Mungapititsire Wothamanga:
- Ikani chitsime chokhala ndi zizindikiro ziwiri pafupi ndi maeyala 25 padera.
- Sprint kuchokera pa chizindikiro chimodzi kupita kumbuyo ndi kumbuyo. Ndicho kubwereza kamodzi.
- Pali njira zosiyanasiyana zochitira kuthamanga, kuphatikizapo kumbali, kumbuyo, kumbuyo komanso kumbuyo.
Kuthamanga kothamanga ndi njira yosavuta yowonjezeramo zovuta kwambiri pulogalamu yofunikira pamene mukupanga liwiro, mphamvu, ndi chipiriro.