Vakai Simba uye Kukurumidza Munda Hockey
Munda weHockey unoda kusanganiswa kwesimba, kukurumidza, nekutsungirira. Kurema kudzidzisa kunogona kusimbisa simba nekukurumidza. Iwe ungashandisa sei purogiramu yekudzidzisa uremu yekuvandudza masikati hockey performance?
Munda weHockey unoda hutano hwakanaka hwehutano hwekupa kutsungirira kwekushingaira kwakasimba, simba rekubata nzvimbo pamusoro pebhola uye kurova, kusundira uye kubhururuka nesimba, nekukurumidza uye kugona kwekutamba kwose.
Kurema kwekudzidzira kunogona kukubatsira iwe kusimbisa simba, kukurumidza, uye kugona. Iwe uchazofanirawo kuita aerobic uye yakakwirira-yakasimba anaerobic kudzidziswa sechikamu chepurogiramu yekubatanidza yakadzidziswa.
Kubwinya kweAerobic kunoreva kuti unogona kumhanyira pamwero wakaenzana kwenguva yakareba usingatori kuneta. Utano hweAnaobobic hunoreva kuti iwe unogona kuramba uchifamba kwenguva yakareba pamakumbo ako musati mamiro ako uye muviri uchinonoka. Zvose izvi zvinokosha muHockey, kunyanya kana iwe uchida kutamba yose kana kuti yakawanda yemutambo. Paunenge uchiita zvinhu zvose izvi - kufambisa simba, simba, uye simba, nekukurumidza uye nekugona - iwe unogona kuda kuti uri pahutano hwepamusoro .
Purogiramu Yechirongwa cheMunda Hockey
Zuva rega roga munda hockey uremu hwekudzidzisa chirongwa chinogona kutaridzika sepurogiramu yakataurwa pasi apa. Iwe unogonawo kutarisa purogiramu yekudzidzira ice hockey.
Pakutangira Pre-Season Weight Training
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka kana mushure memwaka.
- Kusimbiswa kwekuvaka maitiro aerobic uye simba rinoshanda masimba.
Zuva Rokutanga Pre-Season Weight Training
- Vatambi vari kushanda kusvika pakutanga kwemwaka, kusanganisira kutanga kwemazuva.
- Kusimbiswa kwekuvaka manerobic muviri uye simba rakasimba nesimba.
Mumwaka Weight Weight Training
- Makwikwi ari kuitika uye vatambi vanotarisirwa kuti vashande zvizere mukukwikwidza.
- Maintenance of speed, aerobic uye anaerobic muviri, simba uye simba zvakasimbiswa.
Kunze Mwaka Weight Training Training
- Tine tariro kuti iwe wakakunda musoro, asi chero zvakadaro, unofunga kufunga nezvemwaka unotevera.
- Kusimbiswa ndezvekuzorora nekudzoka nekuchengetedza basa rekuedza - kutambidzwa kwepamuchinjikwa , chiedza chekuita gym - uye nyore pakunwa nekudya nokuti haudi kutora kurasikirwa kwakanyanya mumushure mutsva unotangira nguva. Mavhiki mashomanana 'kubva pakusimba kwakasimba uye kudzidziswa simba kunobatsira.
- Sezvo nguva isati yasvika, basa rinowanzogadzirisa rinogona kutanga nekusimbiswa pakuvaka muviri wakasimba uye simba zvakare zvakare kumusangano wepamberi.
Tarisa purogiramu yakataurwa pano seprogram yose-yega kana template, yakakodzerwa kune vatangisa kana kuti vasina kudzidzira kuvevedza vadzidzisi vasina nhoroondo yekureruka kudzidziswa. Zvirongwa zvakanakisisa nguva dzose zvakananga kune mafungiro emunhu aripo iye zvino, basa muchechi, kuwanikwa kune zvigadzirwa, uye - zvisati zvichinyanya kukosha - vadzidzisi vemakambani 'unyanzvi hunokosha. Iwe unoshandiswa zvakanakisisa kuburikidza uchishandisa purogiramu inotevera pamwe chete nomudzidzisi kana mudzidzisi.
Kana iwe uri mutsva yekudzidzira kuyerwa, shingairira pamusoro pemitemo uye maitiro ane mavambo aya anotanga .
Nguva dzose ushamwari uye uponese pasi uye mushure mekudzidzisa.
Chibvumirano chekurapa kwekurovedza muviri nguva dzose chinangwa chakanaka pakutanga kwegore kana iwe usina kumbove neyekare kare.
Pamitambo inotevera, ita zvitatu zve 6 kusvika ku12 zvinodzokorora. Shambai pazvikwereti uye kudzokorora kana uchida. Shandisa zviremera zvakaremara nemashoma mashomanana.
Maitiro Anonyanya Kuita Munda Hockey
- Barbell back squat
- Romanian deadlift
- Mutambo wekate lat unoratidzika mberi nechisungo chakakura
- Bvisa - 3x6 kudzokorora - kugadzikana kusvika zvakakodzera, kuyerwa kana zvichidiwa
- Bharbell kana mbeveve anoramba akachena
- Barbell kana dumbbell pfuurira
- Tora mitsara yemichina
- Kukwidza gumbo kumakumbo (Captain's Chair)
Inotsanangura Kuziva
- Rongedza uremu hwakasarudzwa kuitira kuti zvishomanana zvekudzokorora zvishomanwe zviri kutengesa asi hazvisi zvakaoma zvokuti iwe unokundikana zvachose.
- Wana zororo rakakwana pakati pemisasa - 30 seconds kusvika kumaminitsi maviri zvichienderana nekumanikidza kwako kusimudza. Tora zororo zvakawanda kune zvigetsi zvakanyanya uye zvishomanana zvakare.
- Tora kwemazuva maviri kubva pakati pekureruka zvidzidzo kuti uwanezve. Usaremesa chitima nguva pfupi mushure mekudzidzisa masikati kana mutambo.
- Mishonga yako inogona kuva yakaoma mushure mekuita dzimwe nguva. Kusuruvara kusuruvara, kana kunonoka kunotanga kusuruvara kunetseka (DOMS), kwakajairika; hutano huripo kwete. Dzoka uye zvichida uwane mazano ekurapwa kana iwe uchinzwa marwadzo akabatana kana kuti kusagadzikana, kana kuti kumira kwemisumbu kana kurwadziwa kwepanyama.