Ita Fit for Hockey ne Strength Training
Dzidzo dzakakwana dzemitambo yega yega yemitambo "inowanikwa nguva." Izvi zvinoreva kuti, dzakaputsika kuva zvikamu zvitatu kana zvina pagore nechikamu chimwe nechimwe chinowedzera kukura kwehutano. Purogiramu dzakapedzisira dziripo dzinopa chikwata chinopfuurira kusvika pakuwedzera kwehutano nekushanda.
Kune zvemitambo yemasikirwo anoshandisa zvigadzirwa mukudzidzisa kwavo - iyo ndiyo mitambo yakawanda mumazuva ano - imwe nhanho ine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinowedzera pane yapfuura.
Cardio Training
Nyaya inokosha: Hockey inoda hutano hwakanaka hwehutano hwekupa kutsungirira kwekuedza nesimba. Kunyange zvazvo kurovedzwa pamakateti "pa rink" kunokosha, vatambi vakawanda vanobatsirwawo ne "off rink" kudzidzira pamapuranga, mumugwagwa, mumakambani emichina uye mune zvimwe zvinhu zvemotokari. Chikamu chepurogiramu yakataurwa apa inogadzirirwa zvikuru kune zviyereso uye kusimba kwesimba chikamu chepurogiramu. Iwe unoda kuita cardio kudzidzisa kuti uwane hutano hwakanaka hwema-aerobic pakutanga kwe preseason, uye zvino ugovaka hutano hwevanaerobic , zvakadai sekuita sprints, shuttles, uye nguva kuti zvive zvakanyatsogadzirirwa kutanga kwegore.
Kubwinya kweAerobic kunoreva kuti iwe unogona kukwezva, kutamba, kumhanya kana kumhanya kwenguva yakareba pamwero wakaenzana usina kuneta. Utano hweAnaobobic hunoreva kuti iwe unoramba uchifamba kwenguva yakareba pamakumbo ako musati mamiro ako uye muviri uchinonoka. Zvose izvi zvinokosha muHockey, kunyanya kana iwe uchida kutamba mutambo wose.
Kana iwe ukanyatsogadzirisa zvinhu zvose zvehutano- kutambira muviri, simba, uye simba, iwe unogona kutora kuti uri pahutano hwepamusoro.
Chirongwa chegore rekuyera kwehockey hockey chidzidzo chinogona kunge chakafanana nechimwe chinotsanangurwa pasi apa:
Early Preseason
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka shure kwechivi.
- Kusimbiswa kwekuvaka maitiro aerobic, simba rinoshanda masimba uye hutundu hwemasumbu, iyo inonzi "hypertrophy".
Late Preseason
- Vatambi vari kushanda kusvikira pakutanga kwemwaka uye miedzo isati yasvika yava pedyo.
- Kusimbiswa kwekuvaka muviri wevanaerobic uye simba guru uye simba.
In Season
- Makwikwi ari kuitika uye vatambi vanotarisirwa kuti vashande zvizere mukukwikwidza.
- Maintenance of speed, aerobic uye anaerobic muviri uye simba uye simba zvakasimbiswa.
Off Season
- Nguva yapera; nguva yekuzorora kwekanguva asi iwe unofanirwa kuramba uchishanda.
- Kusimbiswa ndezvekuzorora nekudzoka nekugadziriswa kwemaitiro ekudzidzira - kudzidzisa muchinjikwa , chiedza chekuita gym. Vhiki dzinoverengeka dzinopera kubva pakusimba kwakasimba uye kudzidziswa simba kunobatsira.
- Sezvo nguva isati yasvika, basa rinowanzogadzirisa rinogona kutanga nekusimbiswa pakuvaka fomu yeaerobic zvakare zvakare mushure mekudzidzisa kwemwaka.
Kudzidzisa-Kunyatsoziva Basa
Mukati purogiramu yekudzidzira yemutambo wepamuviri, mamwe mapurogiramu anokwanisa anogona kubatsira, kunyanya mumapoka apo nhengo dzine mabasa akasiyana uye mamwe maitiro anobatsira anoshanda. Somuenzaniso, mumutambo webhola, rebackback, uye rineman anochengetedza angangove ane purogiramu yakasiyana mune zvekurovedza.
Rimwe rinokurudzira kukurumidza uye simba, uye chimwe chizhinji, simba, uye simba.
MuHockey, vadziviriri uye mberi hazvisi zvakasiyana zvakasiyana nemafungiro avo ekufananidzira, zvichibvumira "kugara-kumba" uye "vanovhiringidza" vatambi vezvidziviriro. Kunyange zvakadaro, vavariro dzinogona kuwedzera unyanzvi humwe mukufungidzira uye kuchinja.
Imwe pfungwa yehutano inosiyanisa vatambi veHockey kubva kune dzimwe mimwe mitambo yematambo ndeyomubatanidzwa wesimba rimwe-gumbo simba uye muyero. Zvinonzwisisika, izvi zvinogona kutarirwa purogiramu yekudzidzisa uremu.
Chimbofunga purogiramu yakataurwa pano kuti ive yose-yakapoteredza purogiramu, yakakodzera zvakananga kune vatangisa kana kuti vadzidzisi vadziviriri vasina ruzivo vasina nhoroondo yekuremekedzwa kweHockey.
Zvirongwa zvakanakisisa zvinogara zvichinyatsojeka kumunhu wemuviri iye zvino, basa muchechi, kuwanikwa kune zvigadzirwa, uye, zvisinei zvakakosha, makambisi emakambani anozivikanwa hunokosha. Iwe unoshandiswa zvakanakisisa kuburikidza uchishandisa purogiramu inotevera pamwe chete nomudzidzisi kana mudzidzisi.
Kana iwe uri mutsva yekudzidzisa uremu, shandura pamusoro pemitemo uye maitiro ane mavambo matsva.
Nguva dzose ushamwari uye uponese pasi uye mushure mekudzidzisa . Chibvumirano chekurapa kwekuita zvekurovedza nguva dzose chiri pfungwa yakanaka pakutanga kwegore.
Chikamu 1 - Kutangira Preseason
Nheyo Simba uye Mumuviri
Kuti chikamu ichi chinoswededzwa chichatsiva sei kana mutambi ari mutsva kudzidzisa kuwedzera kana kuti ari kuuya kubva munguva yezviremba. Kuvaka simba nheyo zvinoreva kushandisa purogiramu iyo inoshanda mashoma emasumbu emuviri. Pashoma-ruzivo rurefu vadzidzisi vachatanga kutanga nemagetsi akareba uye mashoma mashomanana uye kushanda kusvika pazviremu zvakakura zvakanyanya nemamwe masero. Tanga kutanga mumwaka wekuvaka kuvaka kuti uenzanise nechikamu ichi kana usina kushandisa zvigadzirwa zvekare kare.
Kudzokorora kwemitambo kunogona kusimbisa rumwe rutivi rwemuviri zvichibhadhara kune rimwe, kana kusimbisa imwe kana mbiri miviri yakakura yemasumbu isina kusimbiswa kune vamwe. Zvisingaitiki, nzvimbo dzisina simba dzinogona kukuvara uye dzinogona kuita zvisina kunaka. Izvi hazvirevi kuti ruoko rwako rusina simba kana kuti rutivi rwunofanirwa kunge rwunofanirwa kunge rwunofanana nekwenyanzvi-yakakosha. Zvisinei, somuenzaniso, muHockey, ruoko rumwe norumwe rwune basa raro rinokosha mukudzora tsvimbo, uye izvi zvinokanganisa unyanzvi hwako hwekutonga. Iwe unofanirwa kugovera zvakakwana zvidzidzo zvekuita kuitira kuti uwane simba rekugadzirisa masimba munzvimbo dzose kusanganisira kupikisa misimba uye kuruboshwe uye nechepamativi mapfupi emakumbo makuru emapoka emashure - kumashure, mabheti, makumbo, maoko, mapepa, chifuva, uye mimba.
Mukutanga kwekutanga kwemwaka, purogiramu yeheyo inosanganisira kusanganiswa kwemasimba, simba uye hypertrophy zvinangwa, zvinoreva kuti zviyero hazviremi uye zvigadzidzo uye zvinodzokorora zviri mumakero maviri kusvika ku4 ezvinyorwa zve12 kusvika ku15. Muchikamu chino, unovaka simba, humwe hukuru hwemasumbu , nekutsungirira.
Nguva inotora: masvondo mana kusvika ku6
Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete rokuzorora pakati pezvirongwa uye kwevhiki iri muvhiki yechina kukurudzira kugona nekufambira mberi.
Reps: 12 kusvika ku15
Inoisa: 2 kusvika ku4
Zorora pakati pemisasa: 30 kusvika 60 seconds
Phase 1 Kudzidzira
- Barbell squat , dumbbell squat kana kusungirirwa hack squat
- Dumbbell akatsanidza bench press
- Romanian deadlift
- Dumbbell biceps arm curl
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Akagara mutsara wedambo
- Lat pulldown nechemberi nechisungo chakakura
- Reverse crunch
Inotsanangura Kuziva
- Nokuedza uye kukanganisa, tsvaga mutoro unomiririra kusimudzira kutengesa kwemashure mashoma ekupedzisira ega yega yega. Kana usina chokwadi, tanga nechiremera chakare uye uwedzere sezvaunowedzera kusimba mukati mekudzidzisa nguva kuitira kuti maitiro anoonekwa arambe akafanana.
- Usasimudzawo zvakanyanya muchikamu ichi. Izvozvo zvishomanana zvekare zvakagadziriswa zvinofanira kuve zvinyorwa-asi zvisingaiti zvakaoma ku "kukanganisa," kunyanya nokuda kwemaoko uye maitiro epfudzi . Iwe unoda ruoko nefudzi zvakagadzirirwa basa uye zvakagadzirirwa, asi hazvina kuwandisa.
- Ita pamberi pezvikwata kana kuti mbeveve kana sled hack squats kana kuchinja kunoda kuisa bhutoni pamapfudzi echekare mushure mutsara unosimudzira musungo wefudzi kusvika pakushata.
- Kubatanidzwa pamwe chete kunokosha pane izvi uye zvikamu zvinotevera.
- Dunhu rekudzidzisa , kunze-rink cardio, uye rimwe chiito chekuita chiitiko chinofanira kuwedzerwa purogiramu iyi kana zvichibvira.
- Dzoka pakarepo kana kurwadziwa kwakanyanya kunowanikwa panguva kana mushure mekuita muviri wezviremba, uye kutsvaga kurapwa uye kurairirwa mazano kana ichiripo.
Chikamu 2 - Mid-Preseason
Strength Development
Muchikamu chino, iwe uchavaka simba uye musimba. Vatambi vanotsanya uye vakangwara vanofanira kungwarira kuti vasawanda zvikuru. Iwe une nheyo yakanaka kubva pakutanga kwekushanda kwemazuva uye ikozvino kusimbiswa ndekusimudza masero akaremara kuitira kudzidzisa hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura. Hypertrophy, iyo inovaka kukura kwemasumbu , haisi kureva simba. Zvisinei, mune nheyo yeheyo uye muchikamu chino, hypertrophy ichakushandira zvakanaka nokuda kwekusimbiswa kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza uye chikamu chinokosha chekambani inobudirira yehuckey yakagadzirirwa.
Nguva yegore: Mid-pre-season
Nguva inotora: masvondo mana kusvika ku6
Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete pakati pezvikamu
Reps: 3 kusvika 6. Vatambi vanovimba zvakanyanya pamhanho uye kushaya simba uye avo vanodikanwa nehuwandu hunofanira kuita nhamba yakaderera yepamusoro.
Inoisa: 3 kusvika ku5
Zorora pakati pemisasa: 3 kusvika kumaminitsi mana
Phase 2 Kudzidzira
- Alternate, single-leg-sled hack squat
- Barbell bench press
- Romanian deadlift
- Lat pulldown pamberi nechisungo chakakura
- Bvisa - 3x6 kudzokorora - kugadzikana kusvika zvakakodzera
- Alternate, single-leg-leg dumbbell straight row
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvinyorwe asi kwete kupedzisa kukundikana. Nhamba shoma shoma dzinoreva kuti iwe uchange uchisimudza zvinorema muchikamu chino.
- Wana zororo rakakwana pakati pemisasa. Iwe unoda mishonga yako yakagadziriswa kuitira kuti iwe ugone kupedza chirongwa chinorema chekusimudza.
- Kana iwe usingakwanisi kudzoka kubva muchigadziro nezuva rimwe chete rokuzorora riri pakati, chengetedza purogiramu iyi kuenda kuzvikamu zviviri vhiki imwe neimwe panzvimbo yevatatu. Simba rinodzidzisa rinogona kukura mumuviri uye mupfungwa.
- Iwe uchange uchitambudzika mumasumbu mushure mezvikamu izvi. Kusuruvara kusuruvara kana kunonoka kunotanga kusuruvara kusuruvara (DOMS) kwakajairika; hutano huripo kwete. Iva nechokwadi chekucherechedza ruoko rwako uye maitiro epfudzi kusvika muchikamu ichi. Dzoka apo iwe uchinzwa marwadzo akabatana kana kusagadzikana.
Chikamu chechitatu - Gore Rakatangira Pre-Season kusvika Muna Mwaka
Kutendeuka kuMasimba
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chechipiri nekudzidziswa kuchaita kuti iwe uwedzere kukwanisa kwako kutakura mutoro pahupamhi hwepamusoro. Simba ndiko kusanganiswa kwesimba uye nekukurumidza. Simba kurovedza zvinoda kuti iwe usimudze zvigetsi zvishoma kupfuura iwe zvawakaita muchikamu chesimba, asi nechinangwa chokuputika. Iwe unofanirwa kuzorora zvakakwana pakati pemhinduro uye kuisa kuitira kuti kufamba kwose kuite nekukurumidza sezvinobvira. Nhamba yeemaiti inogona kunge iri pasi pechitsauko 1. Hapana chikonzero chekudzidzisa zvakadai kana iwe uchinetseka.
Nguva yegore: nguva yapfuura-nguva isati yasvika uye in-season
Nguva inotora: 4 mavhiki anoenderera mberi
Mazuva evhiki: 2 kusvika ku3
Reps: 8 kusvika ku10
Inoisa: 2 kusvika ku3
Zorora pakadzokororazve: 10 kusvika ku15 seconds
Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Phase 3 Kudzidzira
- Bharbell kana mbeveve anoramba akachena
- Zvimwe, gumbo rimwe-gumbo rakagara mhuru inomutsa
- Kushandisa kusveta kusvitsa
- Imwe yembiru yesimbi inosimudza ruoko rumwe
- Alternate, mhiri-mhembwe yemakumbo bundu push press
- Medicine bhora rakamira twist pamwe neshamwari (6x15 kudzokorora zvakakurumidza, kupora pakati pemisasa) (kana yoga)
Inotsanangura Kuziva
- Mukugadzirisa simba , zvinokosha kuti iwe unorapwa zvakare pamhinduro imwe neimwe uye uise kuitira kuti iwe unogona kuwedzera kukurumidza kwesangano. Zvisero hazvifaniri kunge zvakanyanya kuoma uye nguva dzese dzakakwana.
- Panguva imwe chete, iwe unoda kusundira kana kukwevera mitoro inorema kuti uwedzere simba pakurwisa kusagadzikana. Simudza kurema kudarika chikamu chekutanga asi chiedza kupfuura chikamu 2.
- Neine mishonga bhora rinoshandiswa, ita zvakakwana pahupamhi uye zorora zvakakwana pamberi peiyo inotevera.
Chikamu 4 - MuKuva
Maintenance of Strength uye Simba
Alternate Phase 2 (Strength) uye chikamu 3 (Simba) kwezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, ramba uremu hwekudzidzira kuti ubatsire kupora.
Inotsanangura Kuziva
- Edza kubvumira zvisingaiti mazuva maviri pakati pechikamu chero chipi nechipi uye mutambo.
- Edza kusaita simba rekudzidzisa pazuva rimwechete apo iwe unoshanda paRink - kana kuti zvishoma kuparadzanisa kushanda mangwanani nemasikati.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe muvashanu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usabayira unyanzvi hwekudzidzisa rink basa rekurema kana iwe uine nguva shoma iripo.
Chikamu 5 - Kupera Nguva
Iye zvino inguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka, kanganwa nezveHockey uye kuita zvimwe zvinhu. Kuramba kwakakodzera uye kushanda nekudzidziswa kwemuchinjikwa kana mamwe mabasa achiri chirevo chakanaka.
Zvipe iwe nguva yakawanda yekuita zvose zvakare gore rinotevera.