Kuvandudza Gumbo Renyu Gorofu ne Weight Training
Zvidzidzo zvakakwana zvemitambo yega yega ndeye "nguva" kuitira kupa chirongwa chinopfuurira uye chinopindirana. Izvi zvinoreva kuti dzakaputsika kusvika muzvikamu zvitatu kana zvina pagore nechikamu chega chega chinowedzera kukura kwehutano.
Kune zvemitambo yemasikirwo anoshandisa zvigadzirwa mukurovedza kwavo, iyo ndiyo mitambo yakawanda mumazuva ano, rimwe nerimwe daro rine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinowedzera pane yapfuura.
Kune vakawanda vanofambira mberi, gorofu yakasiyana zvishoma. Iwe unogona kutamba zvakanaka zvikuru gore rese kana iwe uchifamba pakati pezvakondinendi. Kunyangwe zvakadaro, iyi ndiyo iyo chirongwa chekuremesa muviri chinogona kutarisa kana gorozi yako iri kutamba nguva inoteverwa nevharo kana kuti isina-nguva - chando nechando kuva dambudziko guru!
Maitiro Akaitwa Periodiwa Anoshanda Sei?
Pakutanga nguva isati yasvika
Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka kana mushure mokunge mapoka. Kusimbiswa kwekuvaka simba rinoshanda uye mamwe masero ( hypertrophy ).
Gore rinotangira mushure megore
Vatambi vari kushanda kusvikira pakutanga kwemwaka. Kusimbiswa kuri kuvaka chiremera chikuru.
Mumwaka
Kumupikisana kana kugara uchiita zvekugadzirira gorofu iri kuitika uye iwe unotarisira kuve pachikwata. Kugadziriswa kwesimba nesimba kunomiridzirwa.
Yakavharwa nguva
Nguva yekuzororera kwekanguva asi iwe unofanirwa kuramba uchishanda kana iwe uchida kutanga kutamba kwegore rinotevera. Kusimbiswa ndezvekuzorora nekudzoka nekugadziriswa kwemaitiro ekudzidzira - kudzidzisa muchinjikwa , chiedza chekuita gym.
Kuparadzanisa kwakasimba kwekudzidziswa simba kunowanzobatsira. Sezvo nguva isati yasvika, nguva yakawanda yekuita gym inogona kutangazve.
Nyaya inokosha: Panyama, gorofu inoda kusanganiswa kweutano uye simba. Iwe hausi kuda kupera mumakomba mashomanana ekupedzisira mumativi ose nokuti unonzwa wakaneta, izvo zvinokonzera mupfungwa pamwe nekuita muviri.
Iyi purogiramu ndeyekudzidzisa simba, asi iwe unofanirwa kugadzirira zvakanaka kwemazuva akareba pane fairway pamwe nekuwedzera aerobic conditioning. Dzidzira mazamu angave akakwana kune vamwe, asi kuwedzera cardio mumugwagwa kana mukurovedza kunogona kushanda kune zvaunobatsira.
Nzira yakakosha yeiyo Golf Weight Training Program
Vagadziri vakaita saGary Player, Greg Norman, uye Tiger Woods vakaita kuti simba ridzidziswe ruremekedzwe, kana risina kukosha, mukukwanisa kubudirira mugorofu. Hapana chikonzero icho chisingakwanisi kushanda kumateereri uye kuvaraidza gorofu zvakare.
Iyi iyi chirongwa chechikamu chechina chegorofu. Chikamu chekutanga chinogadzirisa pakuvaka simba rekutanga uye musimba uye yechipiri pane simba rekupa. Izvi zvinofanira kufanana nevegorofu vakawanda. Kana iwe uchitamba gore rese iwe unogona kungoenderera mberi nechirongwa chemagetsi kana iwe ukavaka zvidzidzo zvako. Kana iwe ukatora nguva yakareba kwenguva yakareba mwedzi, tanga zvakare neprogram yesimba.
Funga purogiramu yakataurwa pano purogiramu yose-yakakwana, yakakosha zvakakwana kune vatangisa kana vatadzi vadzidzisi vasina huwandu husina nhoroondo yekureruka kudzidziswa. Zvirongwa zvakanakisisa nguva dzose zvakananga kune mafungiro emunhu iyeyo iye zvino, zvinangwa, uye kuwanika kune zvigadzirwa uye vadzidzisi.
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. Zvino, ngatitangei:
Chikamu 1 - Pre-Season
Simba uye Muscle Phase
Muchikamu chino, iwe uchavaka simba uye musimba. Iko kusimbiswa ndekusimudza masero anorema zvakanyanya kuti tidzidzise hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura. Hypertrophy, iyo inovaka ukuru hwemasisita, hairevi kureva simba, kunyange iri muchivako ichi chimwe chivako chekuita musimba chichakushandira 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. Kwegorofu, zvinogona kureva kupfurikidza kwepfuti, kuwedzera kutarisa kune nzira idzi dzinonyengera kana urefu pahombe huru nemishanu.
Nguva yegore: Mid-pre-season
Nguva inotora: vhiki 6-8
Mazuva evhiki: 2-3, uye zuva rimwe chete pakati pezvikamu
Reps: 8-10
Inoisa: 2-4
Zorora pakati pemisasa: 1-2 maminitsi
Phase 1 Kudzidzira
- Barbell squat , dumbbell squat kana kusungirirwa hack squat
- Romanian deadlift
- Dumbbell biceps arm curl
- Dumbbell yakanyarara-mutsara
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Itai huni huni
- Lat pulldown nechemberi nechisungo chakakura
- Reverse crunch
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvikweretese asi hazviiti kuti iwe "utera" zvachose.
- Kunyange zvazvo mutumbi wepamusoro - kusvetuka-ndiko kuti chiito chinoratidzwa mugorofu, "chitubu chemashure" yehudyu, gluteals (butt) nemakumbo epamusoro uye mimba ndeyekukosha zvakaenzana pakuita kusvetuka. Iro squats uye mapfupa anofa anovaka simba uye simba munharaunda ino.
- Usashanda kuti usakundikana nokuda kwekudzivirira muviri kwakadai seye dumbbell press, woodchops uye lat pulldown, uye itai zvakanaka. Chengetedza zvigaro mumhepo yakananga nemaoko ekumusoro kwete kuwedzera zvakanyanyisa pasi pasi parutivi pasi pekufamba. Zvakakosha kuchengetedza avo vanotambura pamwe chete pakudzidziswa kwemitambo apo bfudzi rinowana zvakawanda zvakanyanya "kunze kwekuita zvekunyora" basa - munyaya iyi panzira.
- Kana iwe usingakwanisi kupora kubva purogiramu nezuva rimwe chete rokuzorora mukati, re-ronga purogiramu iyi kune masangano maviri vhiki imwe neimwe panzvimbo yevatatu. Simba rinodzidzisa rinogona kuva rinoda muviri uye mupfungwa - asi rinogona kugona gorofu.
- Unogona kuora mwoyo 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 apo marwadzo akabatana kana kusuruvara anonzwa.
Chikamu chechipiri - Gore Rokutanga Pre-Season kusvika Mwaka
Kutendeuka kuMasimba
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chekutanga nekudzidziswa kuchaita kuti uwedzere kukwanisa kwako kutakura mutoro wepamusoro. Simba iri kuunganidza simba nekukurumidza. Simba kurovedza zvinoda kuti iwe usimise zvisikwa pa high velocity uye 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 chekudzidziswa saizvi kana iwe uchinetseka.
Nguva yegore: nguva yapfuura-nguva isati yasvika uye in-season
Nguva yakatarwa: inopfuurira
Mazuva evhiki: 2
Reps: 8 kusvika ku10
Inoisa: 2-4
Zorora pakadzokororazve: 10 kusvika ku15 seconds
Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Phase 2 Kudzidzira
- Bharbell kana mbeveve anoramba akachena
- Kushandisa-kutsvaira
- Itai huni huni
- Medicine ball 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.
- Neine mishonga bhora rinoshandiswa, ita zvakakwana pahupamhi uye zorora zvakakwana pamberi peiyo inotevera. Kana iwe usina shamwari, shandisa bhenekeri uye uchengetere bhora mumaoko ako uchinamatira kubva kune rumwe rutivi.
Chikamu chechitatu - MuSvondo
Maintenance of Strength uye Simba
Chimwe chikamu chekutanga (Simba uye Musisi) uye chikamu chechipiri (Simba) yezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, ramba uremu hwekudzidzira kuti ubatsire kupora.
Inotsanangura Kuziva
- Edza kusaita simba rekudzidzisa pazuva rimwe chete sezvaunenge uchiita pamusangano-kana kuti kuparadzanisa kushanda masikati nemasikati uye fungisisa pamutambo wako mutsva panzvimbo pekufambisa simba kana uchiita.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe muvashanu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usabayira zvikwaniso unyanzvi hwokudzidzisa hunoita basa rekuyera kana iwe uine nguva shoma iripo.
Chikamu 4 - Kupera Nguva
Kana iwe uine nguva-kunze, yava nguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka, kanganwa gorofu 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.