Shamba Wako Zvakanakisisa neaya Preseason Exercises

Kuita maitiro ekudzidzira kwechikepe nevechandobhokisi

Kuderera kwechikepe skiing uye snowboarding kunogona kukonzera kukuvadza kwakakomba uye kudiki kana iwe usina kugadzirira. Zvikepe zvechando neyechikepe zvinowanzodikanwa maitiro uye miitiro yekushanda kuitira kuti usangoita zviri nani uye kudzivirira kuneta asi kubatsira kuderedza ngozi yekukuvara pamatope.

Simba, kushanduka, kutsungirira uye agility drills for skiers uye boarders zvinokosha kune zvose zvekuvaraidza uye nyanzvi skiers.

Vazhinji vekudenga vanodzokera kumatope pashure pemwedzi. Apo vamwe vatambi vanobatana mune mamwe mimwe mitambo panguva yekunze-nguva kuti varambe vakagadzikana, vazhinji vari vhiki vehondo varwi. Hazvina mhosva kuti iwe uri mupi, iwe unogona kuve nemakwenzi maduku, marwadzo kana kukuvara kwakakomba kana iwe usingapedzi nguva shoma uchigadzirira zvido zvemutambo wako.

Kuchecheka uye kubhadhara kunoda unyanzvi hwokugadzira uye hwepanyama kusanganisira simba, kutsungirira, simba uye kuenzanisa.

Muscular Strength
Simba reMuscular rinovandudza mano ako okuzorora uye uchiri kuchengetedza kudzora, paunenge uchigadzirisa zvakananga pane imwe nzvimbo. Zvose mapoka mashoma emumuviri, kunyanya mumusoro, anoshandiswa kugadzirira. Izvo simba guru rekuita muviri ndeyemutsoka mumwe chete. Chimwe chechipiri simba guru rinoshandiswa rinorema quadriceps squat.
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Simba rinoshandiswa
Apo kudzidziswa kwesimba kunosanganiswa nekukurumidza, kukurumidza, uye kugadzirisa kudzidziswa, simba rinokudzirwa uye vanochengeti vezvenji vanozvarwa vanozvarwa.

Kudzidzira kunoita simba kunosanganisira:

• plyometrics
• sprinting
• agility drills
• akareruka chikwata
• gomo kana kuti stair

Plyometrics inowanzozivikanwa sekuputika kwemhando yekurovedza muviri inowanzoshandiswa mune chirongwa chekugadzirisa zvechikepe pamwe chete nekudzidziswa kwekureruka nokuti kusanganiswa kwekusimudza uye kubhasikoro kunoudza mutambo wehutano uye huchiita simba rinodiwa pakukwirira kwechikepe.

Chimwe chekuita basa guru ndechekumira pabhenji kana bhokisi (12 masendimita kana zvakadaro), svetuka pasi uye ipapo pakarepo udzoke. Ita iyi minima 10-30 pane imwe nguva, zorora uye dzokorora. Nyanzvi dzinogona kuedza kuita gumbo rimwe chete.

Flexibility
Iyo yakanakisisa inotambanudzirwa kune vanofamba-famba nevashambadziri vanotarisa pamagumo ezasi uye snowboarders inoda kutambanudza muviri wepamusoro zvakare. Chimwe chinhu chikuru chekutambanudza chinokonzera kukanganisa. Mira nemabvi ako zvishoma zvakakotama uye maoko ako akayambuka pamberi pako. Zvishoma nezvishoma tarisa pamusoro pefudzi rimwe chete uye rega muviri wako wose uchitevera kusvikira iwe uchinzwa zvakanaka pakuderera nechemberi. Tora maawa masere uye dzokorora mune imwe nzira. Hamstring uye Quadriceps zvakatambanudzwa zvinokurudzirwawo kune vanoenda kuchikepe.

Kutsungirira
Nekutsungirira kwepfungwa zvakanaka maitiro ekugadzirira anosanganisira: mumigwagwa, gomo kana kumisa mabhasikoro . Iyo inovaka mwoyo nemapapu uye inotarisa pamisungo yemakumbo inoshandiswa panguva yekuputika. Kugadzirisa-nyore nyore kwemaminitsi mashanu uye wobva wanyanya kuwedzera (sprint) kwemaminitsi makumi matatu. Svetura nyore nyore kweminiti uye dzoka nguva 2-5 zvichienderana nehutano hwako. Kurara pasi maminitsi mashanu uye iwe unobata basa rakakura .

Technical Skills
Unyanzvi hwekwenyanzvi hunotanga nedzidzo kubva kumurairi akadzidziswa.

Balance Training
Kushanda mubhadharo kunogona kusanganisira zvikwata zvakakoswa-jira kana kushanda pamabhodari ezero.

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Agility Exercise
Kuvandudza rutivi kune rumwe rutivi rwehutano humira mumhepo yakasununguka hafu yechitema uye danho nokukurumidza kune rumwe rutivi (kuchengeta squat). Sezvaunovandudza, svetera kurutivi-ne-kurutivi kuchengetedza rutsoka rwomukati kubva pasi uye chinangwa chekurema kwako kune imwe kunze kwetsoka / mukati mukati memucheto. Ita kwemaminitsi makumi matatu, zorora uye dzokorora kakawanda.

Pymometric Exercise
Nyanzvi dzakawanda dzehutano dzinoshandisa plyometric maitiro ekuvaka simba nekukurumidza, kuvandudza kuwirirana uye kugona uye kubudirira kubudirira kubudirira. Zvakakosha kuratidza kuti plyometrics kana yakaitwa zvisina kururama nevanhu vakaipa, inogona kuwedzera njodzi yekukuvara.

ACL Injury Prevention Training Program
Kunyange zvazvo chirongwa ichi chekudzivirira kukuvadzwa kweAACL chakagadzirirwa vatambi vematambo, maitiro ekudzidzira, mazano, uye mazano anoshandisa zvikuru zvikuru kuenda kune chikwata chechikwata chechikepe uye chechando. IAACL Injury Prevention Program iyi yakanyatsotsanangurwa semaminitsi gumi nemashanu ekudzidzisa mashandisi anotsiva tsika dzekudziya. Chinangwa chepurogiramu ndechekudzidzisa nzira dzevatambi dzekudzivisa kukuvadzwa ne:

1. Kudzivisa nzvimbo dzine ngozi
2. Kuwedzera kuchinja
3. Kuwedzera simba
4. Kusanganisira plyometric maitiro mukurovedza
5. Kuwedzerwa kunakira

Funga kuwedzera izvi zvakanyanya kudziya kusvika purogiramu yako yekudzidzisa usati waenda kumatope.