Kurema kwekudzidzira kunogona kukupa muganhu mu bowling yako yemutambo
Zvirongwa zvekudzidzisa zvakakwana zvemitambo yega yega zvinowanzo "kuongororwa" kuitira kupa chirongwa chinopfuurira uye chine nguva chine chirongwa; izvo zvinoreva kuti, zvakaputsika kusvika muzvikamu zvitatu kana zvina pagore nechikamu chega chega chinowedzera kukura kwehutano.
Kune zvemitambo yemasvomhu inoshandisa zvigadzirwa mukurovedza kwavo-iyo ndiyo yemitambo mazuva ano-chimwe nechimwe chikamu chine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinowedzera pane yapfuura.
Bowling haisi iyo yemitambo yemwaka nokuti inogona kutambwa gore rese, mukati. Kunyangwe zvakadaro, makwikwi angangodaro ane nguva, uye iwe unogona kukwidza pakwikwidza nguva. (Nyaya iyi inotaura nezvekuchengetedzeka mumugwagwa wemvura uye kwete mabhandi.)
Zvinogona kuonekwa sechinhu chisina kujairika kufunga kuti zvikepe zvinogona kubatsirwa kubva purogiramu yekudzidzisa kurema, tichifunga kuti bowling haisi kuonekwa semasimba kana simba remutambo-zvisingaenzaniswi nebhola kana basketball . Kwete; chero mutambo unoda kuenzanisa, kumusoro-muviri uye simba rekudzora simba rinogona kubatsirwa kubva pane simba uye chirongwa chekugadzirisa.
Bowling inokodzera izvo zvinoda zvakakwana. Kana iwe waifanira kutevera imwe nguva yekutenderera, purogiramu yako yekudzidzira uremu inogona kutarisa seyo iri pasi apa.
Kana izvi zvisingashandisi, saka iwe unofanirwa kusvika mumamiriro ezvinhu-emwaka akawanikwa pane imwe nhamba yezvinhu, uye uchengetedze huwandu hwekudzidzira uye utano.
Maitiro Akaitwa Periodiwa Anoshanda Sei?
Kutangira Pre-season
Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka kana mushure mokunge mapoka. Kusimbiswa kwekuvaka simba rinoshanda uye mamwe masero (hypertrophy).
Gore Rokutanga Pre-season
Vatambi vari kushanda kusvikira pakutanga kwemwaka. Kusimbiswa kuri kuvaka chiremera chikuru .
Mu-mwaka
Kumupikisana kana kugara uchiita zvekugadzirisa bowling kuri 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 nekuchengetedza basa rekuedza: kutambisa kudzidziswa, chiedza chekudzidzira muviri. Kuparadzanisa kwakasimba kwekudzidziswa simba kunowanzobatsira. Sezvo nguva isati yasvika, nguva yakawanda yekuita gym inogona kutangazve.
Nzira Yakakosha yeBylingling Weight Training Program
Ndakagadzira chirongwa chechikamu chimwechete chezvikepe. Iyo inonyanya kuisa pakuvaka simba rinokosha uye musimba. Izvi zvinofanirana nevakasungwa vakawanda. Kana iwe uchitamba gore rose iwe unogona kuramba uchiita basa iri sepurogiramu yako yekutanga. Kana iwe ukatora nguva yakareba kupfuura mwedzi, tanga zvakare nekunonoka kuvaka-up.
Chimbofunga purogiramu yakataurwa pano yose-yakapoteredza purogiramu, yakakodzerwa kune vatangisi vasina ruzivo rwekureruka kudzidziswa. Mamwe mapurogiramu akaoma nguva dzose anonyanya kutaura nezvehutano hwemunhu huno iye zvino, zvinangwa, uye kuwanikwa kwezvinhu 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 kutanga.
Basic Strength uye Muscle Programme
Mune basa iri, iwe uchavaka simba uye musimba. Iko kusimbiswa ndekusimudza masero anorema zvakanyanya kuti tidzidzise hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura.
Munharaunda iyi ye nheyo, chivakwa chemuviri chichakushandirawo zvakanaka pakukura kwesimba.
Usaita zvinopfuura zvidzidzo zvitatu pavhiki.
Kudzidzira
- Barbell squat, dumbbell squat kana kusungirirwa hack squat
- Dumbbell akatsanidza bench press
- Romanian deadlift
- Dumbbell biceps arm curl
- Dumbbell yakanyarara-mutsara
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Akagara mutsara wedambo
- Lat pulldown nechemberi nechisungo chakakura
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvikweretese asi hazviiti kuti iwe "utera" zvachose.
- Kunyange zvazvo muviri wepamusoro panguva yebhora kuendesa ndiko kuti chiito chinoratidzwa mu bowling, chinyorwa chemashure chechiuno, gluteals (butt), makumbo ekumusoro uye mimba ndeyekukosha zvakaenzana pakuitwa kwekuendeswa. Iro squats nemapapuriro anovaka simba uye simba munharaunda ino kupa huyero uye kutonga.
- Usashanda kuti usakundikana nokuda kwekudzivirirwa kwemuviri, zvakadai seye dumbbell press uye lat pulldown, uye itai zvakanaka. Chengetedza zvigaro mumwena wakananga nemaoko ekumusoro usingatauri kure zvakaderera pasi payo pasi. Zvakakosha kuchengetedza avo vanotambura kubatana pavanodzidziswa zvemitambo umo bfudzi rinowana zvakawanda zvakabuda kunze kwekudzidzira basa mumigwagwa.
- 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 kukura mumuviri uye mupfungwa .
- 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 epafudzi kukudzidzisa uku. Dzoka apo apo marwadzo akabatana kana kusuruvara anonzwa.