Imwe yenzira dzakanakisisa dzomutambi chero upi noupi kuti awedzere kukurumidza kwake, kukurumidza kukuru, uye agility ndeyekudzidzira kutarisana nekuramba. Iyi nzira yekurovedza yave iripo kwemakumi makumi emakore, asi kufambira mberi mumidziyo nemagetsi kunoita nzira dzekuita sprint-resistant drills yakawanda kwazvo, yakachengeteka uye inofadza. Pasinei nokuti iwe uri mutambi kana mudzidzisi, unogona kunge uchida kuwedzera zvakasiyana-siyana zvinotevera zvinorambidza zvidzidzo zveprint kubhagi rako rekugadzirira re tricks.
Sei Uchifanira Kupikisa Kurwisana?
Chikonzero chikuru chekuita izvi kunobatsira vatambi kuvaka simba rinoshanda kuti zvikurumidze kukurumidza kusvika uye kusvika pakakwirira zvakanyanya. Kudzivisa kudzidziswa kunobatsira vatambi kukura kuwedzera kwekuita-simba-simba chiyero chinovandudza mano avo ekugadzira simba guru munguva yeprint inotanga, kana panguva ipi zvayo inokurumidza kukurumidza iyo ichimhanya. Inonzwika yakaoma, asi iri pfungwa yakajeka. Izvo zvakanyanya simba mutambi anokonzera paanenge achisundira pasi, pasi nokukurumidza ivo vanozvitsvaira kubva pasi. Ndiyo kiyi yekufuratira.
Sezvo nemamwe maitiro ekudzidziswa simba, nzira yakanakisisa yekuvaka musuru ndeyekupfuudza kwepamusoro kuburikidza nekuishanda iyo kuneta uye kuchibvumira kuti izorore nekuvaka zvakare. Izvozvo zvinowanzoitwa muimba yemutoro uye inoshanda zvakanaka. Izvozvi, zvikwata uye kuputika zvakakosha pakuvaka simba. Asi kurovedza nzvimbo yepamusoro haisi nguva dzose kuvaka simba rinoshanda , uye hazvirevi nguva dzose kushandura kune imwe nguva yepamunda.
Kuvaka simba rinoshanda, simba uye nekukurumidza zvinoda kuti mutambi ashandise mishonga imwechete mumatenho akafanana sepakati pemutambo wavo. Hazvisi nyore nguva dzose kutsvaka nzira dzokuderedza misi miviri apo ichiita shanduko inoshandiswa panguva yemutambo. Nzira mbiri dzakanakisisa dzekuita izvi ndezvekuwedzera kana mutambi wemuviri wehutano nekushandiswa kwezvipfeko zvekurema kana kuti kuwedzera kupikisa kufamba.
Imwe yenzira dzakanakisisa dzekuwedzera kusagadzikana kwekufambisa dzinosanganisira kushandiswa kwerema, saratani, makomo, matanho uye kunyange jecha.
Nzira Yokudhura Nayo Kurwisana
Chinonyanya kukosha chekubudirira kweprint-kusagadzirirwa kurovedza muviri ndechekuwedzera kudhonza kune mutambi wacho pasina kuchinja zvakanaka kumhanya magetsi uye fomu. Izvi zvinowanzotarirwa nevatambi uye vadzidzisi vanoenda kune dzimwe nzvimbo mumitemo yekudzidzira . Kuti uchengetedze mafomu akakodzera, mutambi anofanirwa kuwedzera kumira zvishoma nezvishoma uye kuterera kune chero kuchinja kupi zvomufomu. Pangosvika kumhanya kwemaitiro kunokanganisa, chiitiko chekudzidzisa kwakadaro kuchaderedzwa. Mutemo mumwechete wegunwe ndewokuwedzera kwete kupfuura 10 muzana kushorwa uye kuve nechokwadi kuti mutoro hauiti kuti mutambi wacho aite zvishoma kupfuura 5 muzana kubva pauwandu hwake, un--resist speed.
Speed ​​Parachute Sprints
Kuparadzanisa neparachute yakanamirwa kumutambo kuburikidza nehanji ndiyo nzira yakanaka yekutanga kurwisa zvinyorwa zveprint. Iyi parachuti inogona kuwedzera zvishoma kana zvakawanda zvekumirisana uye haigoni kuchinja mafomu. Iva nemumwe wako akabata parachute pakutanga kweprint kuitira kuti chirwere chacho chinyanyiswe. Pasiketi dzinomhanya dzinoita uwandu hwepamusoro pamisungo inoshandiswa kutsvaga munguva yeprint.
Iyo inokurumidza kusvitsa, kunyanya kushorwa kunogadzirwa, saka parachutes inogadzira kushivirira uye kusingagumi. Zvose zvinokurudzirwa ndezvokushandisa 20 kusvika ku50-yadhi sprints inodzokororwazve kusvika katatu kusvika kune gumi zvakadzokororwa nezororo refu pakati peprints. Mamwe mapikisi akaita mutambi wacho achibudisa mushure mushure madivi makumi maviri kuti awedzere kukurumidza kuputika.
Weight Sled Sprints
Kushandisa nheyo yakatsetseka kana kuti kusvitsa huremu apo sprinting inoumba mutoro unogara uri pamisungo inoshandiswa kukurumidza uye kukurumidza kukurumidza kupera. Izvo chaizvoizvo kusanganiswa kweprint drills uye kuwedzera kudzidziswa. Kana yaitwa zvakanaka nenzira yakakodzera, kuiswa kwemaresi ndiyo chidziro chikuru chekudzidzisa.
Nheyo huru yeiyo inoshandiswa yakafanana neyokushandisa parachute rinokurumidza. Zvose zvinorema zvinotengeswa zvinofanira kutorwa pauswa uswa, uye huwandu hwehuremu hunofanira kuve hwakasiyana-siyana kuti hugadziriswe. Zvakare, usashandisa kurema kwakanyanya zvokuti kasi yako inodonha zvinopfuura 5 muzana kubva pane yako nguva dzose sprint speed pane imwe nzvimbo iri kure.
Weight Vest Sprints
Kuvhara muviri kunogona kuwedzera kushorwa panguva yeprint drills zvakare. Chero bedzi chimiro nekukurumidza zvakachengetedzwa, vatambi vakawanda vanogona kuona zvibereko zvakanaka vachishandisa chipfeko chakakodzera. Imwe nzira ndeyekupfeka jira rinorema kana stair kana gomo rinotamba, kana kuti paunenge uchiedza kutumbuka uye pasi . Vatambi venguva inotanga kazhinji vanotanga nemakiromita mashanu kusvika masere ekurema. Kushandisa unyanzvi hwokudzidzira paunenge uchipfekedza zvipfeko zvakare kunobatsira kuvaka simba uye simba kuburikidza nemhando dzakasiyana-siyana dzemitambo-yakasiyana-siyana.
Stair uye Hill Running Sprints
Kana iwe usina zvigadzirwa zvishoma, gomo uye masitepisi anotarisa zvinogona kupawo zvakanaka kurwisa sprint training workout. Kunyange zvazvo zvingave zvisina kufanana nemafambiro epakati mumutambo wakapiwa, zvichaita kuti muviri wose uwedzere uye uite mutambi achivaka simba uye simba rine simba uye simba. Tanga zvishoma nezvishoma kuti urege kukuvadza kana kunonoka kunotanga kusuruvara , uye zvishoma nezvishoma kuwedzera simba uye nguva. Shandisa chikamu chekudzorera sekudzoka, panzvimbo yekudzoka shure. Kudzokorora kuchasiyana zvichienderana nehurefu hwemasitepisi, saka shanda nemudzidzisi wako kuti uone nzira yakanakisisa.
Sandra Sprints
Shanga ndeimwe yenzvimbo dzakaoma zvikuru pane iyo yekuita zvinokonzerwa nemiti inonzi sprint drills. Iyo yakasvibiswa jecha, inowedzera simba mutambi wacho achada kubereka kuti afambire mberi. Inodawo simba rakawanda, rinowedzera, uye simba rinopfuura dambudziko rakaoma. Iyo yakaderera yejecha tsvina ndeyokuti inenge isingakwanisi kuchengetedza yakakodzera kumhanya mafomu pamusana pekufamba kwekufamba kwepanyika. Saka, apo iri muurayi, uye ichavaka kukurumidza uye simba, hazvisi zvakanaka kune vatambi vose. Kune vateereri vema-ultra, funga kuwedzera gomo rejecha sprints, uye zvino kugadzirira kutambura.