Kuvaka Mitambo Yehutano uye Kutsungirira neShuttle Runs

Kuvhara mhanya kunogona kuyera kutsungirira kwako uye simba

Inogona kunge iri kukandirwa kukirasi yegym gym kirasi, asi shungu yekuvhara inowanzotarisa kutarisa kwekuvaka nekukurumidza. Iko inoshandiswa pakuvhara musasa inowanzoshandiswa kuongorora rudzi rwekutsungirira kwaunodikanwa nekumira-uye-kuenda, mitambo yakasimba-yakadai sebhokisi, hockey, basketball, uye tennis. Kuedza kupindira kwemitambo nguva yakawanda pamusoro pegore kunogona kubatsira kuenzana nekudzidzira kuitika kubudirira uye kutarisa kufambira mberi kwegore negore.

Nemhaka yekuti kupfigirwa kunowedzera simba rinoputika, simba , nekutsungirira, iyo inobatsirawo kudzidzira kudzidzira kuwedzera pakudzidzisa. Vazhinji vedu takavhara mushure mechikoro chesekondari kana kuchikoro chesekondari. Ichi chakavhara muviri hachina kusiyana.

The Shuttle Run Drill

1. Gadzira mapepa akadai semakondohwe makumi mashanu kubva mairi.
2. Iva nechokwadi chokuti iwe unodziyidzirwa kana kuwedzera iyi yekugadzira kusvika pakuguma kwejogwe nyore.
3. Sprint kubva kune imwe marker kune imwe uye kumashure. Ndiyo kumwe kudzokorora.
4. Ita zvinodzokorora 6 zvakakurumidza sezvaunokwanisa-ndiwo mazera mazana matatu.
5. Nguva yako chigumisiro chezvose zvakadzokororwa 6.
6. Zorora maminitsi mashanu.
7. Dzokorora kubodha.
8. Wedzera nguva dzomumwe nomumwe dzichimhanya pamwe uye dziparadzanisa neviri kuti dziwane nguva yakaenzana.
9. Nyora nenguva ino.
10. Iwe unogona kushandisa izvi kuedza kwegore negore kuti uone kufambira mberi kwako munguva.

Kuti ndikupe pfungwa yezvinowanzoitika, US Military Academy Admissions yakaratidza nzvimbo yepamusoro yeWest Point varume inokwana masekondi 52, uye vakadzi vanotora masekondi 58. Nguva yavo yakagamuchirwa yakareba maseremita makumi matanhatu evanhu uye nemaminitsi 79 nekuda kwevakadzi.

Iyo yekuvhara mhepo ndiyo nzira iri nyore yekuwedzera mamwe maitiro ekukwirira kwepamusoro purogiramu yezvidzidzo zvekutanga apo iwe unovaka kukurumidza, simba, nekutsungirira.

5-10-5 Shumira Famba

Chimwe chimiro chepamusoro chevhavha yepamhanho inosvika 5-10-5 yekuvhara mhepo, inozivikanwawo sechivharo chepfupi chakavhara kana kuti pro agility drill. Inoshandiswa neNFL yekuedza nekuvaka agility uye simba, uye inoshandura iyovhavha yepamusoro inotanga nekuita kushambadza kwemafambisi mumugodhi.

Ita kuti shutheni ye5-10-5 ishandise nekuisa zvitatu zvitatu mumutsara, mapaundi mashanu mashanu kubva kune mumwe. Itai mazita pazvimwe zvezvikamu zvitatu. Iwe unotanga mumamiriro matatu ekutsanangurira, kusungirirwa mutsetse uri pakati nepakati cone.

Icho chirevo chechitatu-chinzvimbo chigaro iwe wave wakaona muAmerica yebhola. Tanga kutarisa pamusoro pachiuno uchidurura ruoko pamberi pako uye uise mimwe yako mberi kweminwe pasi. Ruoko rwakawedzerwa runofanira kuva ruoko rwako rune simba. Bendama namabvi ako, kudonha shure kwako pasi uye mahudyu ari pedyo nekufanana nevhu. Chengetedza musoro wako uye utarise zvakananga mberi.

Iyo 5-10-5 Shuttle Run Drill

1. Kutanga nzvimbo: matanho matatu-kumwe, kusungirirwa kwepakati cone line.
2. Dash gareally mune imwe nheyo, kumhanya makadhi mashanu kusvika kurudyi kana kuruboshwe.
3. Bata mutsara kumakona.
4. Shandisa madivi gumi kubva kumucheto wakakura.
5. Bata mutsara kumakona.
6. Dzorera zvakare kumakona epakati uye mutsara.

Nguva yakakura yemutambi wenyanzvi muvhareji ye5-10-5 inenge mashizha mana.

Iwe unogona kuvandudza kushanda kwako muchikwereti nokuchinja kurema kwako kumakumbo kune rumwe rutivi rwehutungamiri iwe uchange uchitarisa pakutanga. Ramba uri pasi uye uchengetedze nheyo yako yemagetsi pedyo nepasi kuti ubatsire kuchengeta iwe kuenzanisa.

Unoda mushandirapfungwa mutsva? Tarisa Sample Workouts Page.

Kunyange zvazvo iri nzira yakanaka yekucherechedza kufambira mberi kwako, nei uchimira ipapo? Wedzera shuttle inopinda muchikoro chako chekudzidzisa kamwechete pavhiki uye kuwana hurukuro yakakura yekudzidzisa .

_Chinhu

_{US Military Academy Admissions, Lemmink KA, Visscher C, Lambert MI, Lamberts RP. Nguva yekuvhara mushure mutsva yekuedza kwevamwe vatambi vemitambo: kuongorora kwekuvimbika. Journal of Strength Conditioning Research. November 2004.}