Dzidza kuti ungavaka sei simba nekukurumidza kwevolleyball
A nedzimwe mitambo, kutamba zvakanakisisa mubhabyball kunoda kudzidziswa. Kudzidziswa uku hakungotanga uye kunoguma nemwaka asi asi kunosanganisira kushandiswa kwemavhisi yepamusoro pamwe chete nekupedza-nguva yekudzidzisa. Ngatitarisei purogiramu yakawanda yekurovedza iyo ichakubatsira kuratidza matarenda ako pachivanze.
Kukosha kwekubata muviri Kudzidziswa kweVolleyball
Volleyball inobhururuka, inokurumidza uye yakasimba-based sport.
Zvose izvi zvinodiwa zvinoda kudzidziswa. Hitters inofanira kuva nesimba rekumhanya. Vagadziri nevadziviriri vanoda kukurumidza, uye kugona uye kukwidziridzwa kunokosha kune chero munhu anonyanya kufunga nezvemutambo.
Kubva pakurovedza muviri uye simba uye mafungiro ekuona, kurovedzwa kuita izvi izvi zvakangofanana nepurogiramu yekudzidzisa basketball. Ngatitarisei kuti chirongwa chinorevei chekudzidzisa chinorevei, uye kurukurai nezvezvinodiwa.
Purodized Programs for Training
Dzidzo dzakakwana dzemitambo yega yemitambo "dzinowanikwa nguva nenguva" Izvozvo zvinoreva kuti dzakaputsika kuva zvikamu zvitatu kana zvina mukati megore, nechikamu chega chega chinongoronga pane imwe nzira yekuvandudza muviri. Zvirongwa zveperiodized mukudzidziswa kwekureruka zvinopa chikwata chinopfuurira kusvika pakukura kwehutano nekushanda kwegore. Zvidzidzo zvinotarisana nevakadzi vevolleyball vatsva vakaona kuti nguva dzinodzidzisa kudzidzisa kunoderedza kurasikirwa kwehutano kunowanzowanikwa nemwaka-kungodzidziswa chete.
Kune zvemitambo yemitambo inoshandisa zvigadzirwa mukudzidzira kwavo-izvo zvinosanganisira zvizhinji panguva ino-chikamu chimwe nechimwe chine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinopindirana chinowedzera pane yapfuura.
Kunyange zvazvo volleyball isina chikamu chekufambisa yemitambo yepamusasa yakawanda sebhasikiti, utano hwakanaka huripo hunoita basa rinokosha mune zvose-zvakapoteredza muviri.
Pakutangira preseason cardio uye zvino kuvaka-up kusanganisira anaerobic fitness nemhepo sprints, shuttles, sprints, uye zvinguva zvichagadzirira vatambi vemutambo wenguva yacho uye iyo mitambo yakareba kusvika. Vaviri-munhu gomo rebhora rinowedzera zvidimbu pamweya wepempiyuta.
Gore Guru Gore Volleyball Weight Training Program Pamwechete
Gore rose gore rekuvhota mabhizimisi mapurogiramu anokwanisa kusiyanisa asi anowanzoputsika pasi kuva preseason, mumwaka, uye zvisingaiti mabasa. Kune chimwe nechimwe chezvi, zvikamu zvekudzidzira zvinoshanda kuti kuwedzere kushanda kwemutambo we-mu-season. Zvinangwa zvezvi nguva zvenguva nemabasa zvakataurwa pasi apa.
Early Preseason:
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka shure kwechivi.
- Kusimbiswa kwekuvaka maitiro aerobic, simba rinoshanda uye hypertrophy.
Late Preseason:
- Vatambi vari kushanda kusvikira pakutanga kwemwaka uye nguva yekufananidza miedzo 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 zvakakosha kuti urambe uchishanda.
- Kusimbiswa ndezvekuzorora nekudzoka nekuchengetedza kwemaitiro-chiedza chekudzidzisa, chiedza chekuita gym. Kupera kwemavhiki mashoma kubva pakusimba kwakasimba uye kudzidziswa simba kunobatsira.
- Sezvo preseason inoswedera, basa rinowanzogara rinogona kutanga zvakare nekusimbiswa pakuvaka maitiro aerobic zvekare zvakare kwekutanga kwekudzidzisa.
Chimbofunga purogiramu yakataurwa pano kuti ive yose-yakapoteredza purogiramu, yakakodzera zvakakodzera kune vatangisa kana kuti vadzidzisi vadziviriri vasina ruzivo vasina nhoroondo yekureruka kwevolleyball. 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.
Weight Training Training Program
Zvinodiwa zvepurogiramu yokudzivirira kuyerwa kwebolleyball yakafanana zvikuru nebhasikiti.
Tanga nekuongorora tsanangudzo dzezvikamu zvishanu, zvinangwa, uye zviito zvakananga zvepurogiramu iyi yekudzivirira kwebhokisi .
Mukuwedzera kune izvozvi zvinoda, mapurogiramu chaiwo anowanikwa pakuvandudza kutenderera kwako kumira .
Kana iwe uri mutsva pakudzidzisa uremu, shingairira pamusoro pemitemo uye maitiro ane mavambo ezvidzidzo zvekudzivirira kuwedzera . Nguva dzose ushamwari uye unyorore pasi mushure mekunge mushure mekudzidzisa. Chibvumirano chekurapa kwekurovedza muviri uyewo nguva dzose chinangwa chakanaka pakutanga kwegore.
Pasi Pano Purogiramu Yokudzivirira Kuwedzera kweVolleyball
Kushandisa chirongwa chekureruka kwekureruka kwepolleyball kunogona kukugadzirira kuti uite zvakanakisisa apo nguva yacho inosvika. Mukuwedzera kune zvakakosha kudzidziswa maitiro anowanikwa mu purogiramu ye basketball, kukudziridza kuruka yako yakakosha kunokosha.
Kushandisa purogiramu yakadai seyi inobatsira zvikuru kana iwe uchiishandisa pamwe nemazano kubva kumudzidzisi wako kana mudzidzisi. Kunyange zvazvo purogiramu ichakubatsira iwe kusimbisa simba nekufambisa kwemutambo wako, munhu wose akasiyana uye ane simba rakasiyana nekushaya simba. Mudzidzisi wako kana mudzidzisi anogona kukubatsira kuti uzive izvi uye nekukubatsira pakugadzirira chirongwa chichasangana nezvido zvako.
> Sources:
> Gonzalez-Rave, J., Arija, A., uye V Clemente-Suarez. Kuchinja Kwemwaka Kwekugadzira Jump uye Kuumbwa Kwemuviri muvakadzi Volleyball Players. Zvinyorwa zveSimba uye Chirongwa Chekutsvakurudza . 2011. 25 (6): 1492-501.
> Morales, J. Nhasi Kuputika kweMutumbi, Simba uye Motor Performance yeBane College Volleyball Vatambi: 260 Bhuku # 98 May 28,9. Mishonga uye Sayenzi muMutambo uye Kudzidzira . 2014. 46 (5S): 59-60.