Vakai Simba Nesimba reTati
Tennis inoda simba uye simba uye zvichida kutsungirira kukutora iwe kupfuura mamwe mashanu kana setsatter yakareba mitatu. Kubatanidza simba, simba uye kutsungirira zvinogona kunge zvakanyangadza kuzadzika.
Kune zvemitambo yemitambo inoshandisa zvigadzirwa mukudzidziswa kwavo, iyo ndiyo mitambo yakawanda mumazuva ano, kudzidziswa kwakaputsika kusvika muzvikamu zvenguva yezvibereko zvakanakisisa. Chikamu chimwe nechimwe chine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinovaka pane yakapfuura.
Izvi zvinonzi periodization.
Kusiyana nebhola kana baseball, somuenzaniso, unogona kutamba zvakanaka tennis gore rose, mukati kana mukati. Kunyangwe zvakadaro, iyi ndiyo iyo hurongwa hwekudzivirira uremu hunogona kutarisa kana tennis yako iri kutamba nguva inoteverwa nevevhavha kana kuti 'yega' uye iwe unoda kuvaka uye wotora nguva.
Maitiro Akaitwa Periodiwa Anoshanda Sei?
Pakutanga nguva isati yasvika
Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka kana mushure mokunge mapoka. Kusimbiswa kwekuvaka simba rinoshanda uye mamwe masero (hypertrophy).
Gore rinotangira mushure megore
Vatambi vari kushanda kusvikira pakutanga kwemwaka. Kusimbiswa kuri kuvaka chiremera chikuru.
Mumwaka
Kukwikwidzana kana kugara nguva yekuvaraidza tennis kuri kuitika uye iwe unotarisira kuva pachikwata. Kugadziriswa kwesimba nesimba kunomiridzirwa.
Break season
Nguva yekuzorodza kwekanguva asi iwe unofanirwa kuramba wakashanda kana iwe uchida kuchengeta humwe hutano hwemutambo kwegore rinotevera.
Kusimbiswa ndezvekuzorora nekudzoka nekugadziriswa kwemaitiro ekudzidzira - kudzidzisa muchinjikwa, chiedza chekuita gym. Kuparadzanisa kwakasimba kwekudzidziswa simba kunowanzobatsira. Sezvo nguva isati yasvika, nguva yakawanda yekuita gym inogona kutangazve.
The Tennis Weight Training Program
Mukuenzanisa nemasare apfuura, ikozvino makuru, vatambi vane simba vari kuita chiratidzo.
Vatambi vakaita saDot Potro naDookovic vanounza maitiro matsva esimba nesimba rekutambira tennis.
Iri ndiro chirongwa chechikamu chechina chevatambi tennis. Chikamu chekutanga chinogadzirisa pakuvaka simba rekutanga uye musimba uye yechipiri pane simba rekupa. Izvi zvinofanira kufambisa vatambi vakawanda. Kana iwe uchitamba gore rose iwe unogona kungoenderera mberi nechirongwa chemagetsi kana iwe ukavaka zvidzidzo. Kana iwe ukatora nguva yokupedza kwemavhiki masere, tanga zvakare neprogram yesimba. Aerobic uye kutsungirira kugadzirisa kuchadikanwa kuwedzerwa purogiramu iyi yezviyeuchidzo.
Chimbofunga purogiramu yakataurwa pano purogiramu yose-yakapoteredza. Zvirongwa zvakanakisisa nguva dzose zvinotsanangurwa nezvido zvezvinodiwa zvomumwe munhu, mafungiro, zvinangwa, uye kuwanikwa kune zvigaro 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.
Chikamu 1 - Pre-Season
Simba uye Muscle Phase
Muchikamu chino, iwe uchavaka simba uye musimba. Iko kusimbiswa ndekusimudza masero anorema zvakanyanya kuti tidzidzise hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura.
Hypertrophy, iyo inovaka ukuru hwemasisita, hairevi kureva simba, kunyange iri muchivako ichi chimwe chivako chemusimba chichakushandira zvakanaka nokuda kwekusimbiswa kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza. Nokuda kwetennis, zvinogona kureva kushumira zviri nani, kuwedzera zvakanyanya pamakumbo aya anonyengera, kana kuti kukurumidza kusvika pakudzoka.
Nguva yegore: Mid-pre-season
Nguva inotora: vhiki 6-8
Mazuva evhiki: 2-3, pamwe nezuva rimwe chete, kunyanya zviviri, pakati pezvikamu
Reps: 8-10
Inoisa: 2-4
Zorora pakati pemisasa: 1-2 maminitsi
Phase 1 Kudzidzira
- Barbell squat , dumbbell squat kana kusungirirwa hack squat
- Romanian deadlift
- Dumbbell yakanyarara-mutsara
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Itai huni huni
- Lat pulldown nechemberi nechisungo chakakura
- Reverse crunch
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvikweretese asi hazviiti kuti iwe "utera" zvachose.
- Kunyange zvazvo muviri wepamusoro ndiko kuti chiito chinoratidzwa mu tennis, "chitubu chakasvibirira" chechiuno, chizere (butt) nemakumbo epamusoro uye mimba ndeyekukosha zvakaenzana. Iro squats uye mapfupa anofa anovaka simba uye simba munharaunda ino.
- Usashanda kuti usakundikana nokuda kwekudzivirira muviri kwakadai seye dumbbell press, woodchops uye lat pulldown, uye itai zvakanaka. Chengetedza zvigaro mumhepo yakananga nemaoko ekumusoro kwete kuwedzera zvakanyanyisa pasi pasi parutivi pasi pekufamba. Zvakakosha kuchengetedza avo vanotambura pamwe chete pakudzidziswa kwemitambo apo bfudzi rinowana zvakawanda zvakanyanya "kunze kwekunyora muviri" - munyaya iyi mudare.
- 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 epfudzi kusvika muchikamu ichi. Dzoka apo apo marwadzo akabatana kana kusuruvara anonzwa.
Chikamu chechipiri - Gore Rokutanga Pre-Season kusvika Mwaka
Kutendeuka kuMasimba
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chekutanga nekudzidziswa kuchaita kuti uwedzere kukwanisa kwako kutakura mutoro wepamusoro. Simba ndiko kusanganiswa kwesimba uye nekukurumidza. Simba kurovedza zvinoda kuti iwe usimise zvisikwa pa high velocity uye nechinangwa chokuputika. Iwe unofanirwa kuzorora zvakakwana pakati pemhinduro uye kuisa kuitira kuti kufamba kwose kuite nekukurumidza sezvinobvira. Nhamba yeemaiti inogona kunge iri pasi pechitsauko 1. Hapana chikonzero chekudzidziswa saizvi kana iwe uchinetseka.
Nguva yegore: nguva yapfuura-nguva isati yasvika uye in-season
Nguva yakatarwa: inopfuurira
Mazuva evhiki: 2
Reps: 8 kusvika ku10
Inoisa: 2-4
Zorora pakadzokororazve: 10 kusvika ku15 seconds
Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Phase 2 Kudzidzira
- Bharbell kana mbeveve anoramba akachena
- Kushandisa kusveta kusvitsa
- Imwe yembiru yesimbi inosimudza ruoko rumwe
- Itai huni huni
- Medicine ball push press
- Medicine bhora rakamira twist pamwe neshamwari (6x15 kudzokorora zvakakurumidza, kupora pakati pemisasa) kana yoga
Inotsanangura Kuziva
- Mukugadzirisa simba, zvinokosha kuti iwe unorapwa zvakare pamhinduro imwe neimwe uye uise kuitira kuti iwe unogona kuwedzera kukurumidza kwesangano. Zvisero hazvifaniri kunge zvakanyanya kuoma uye nguva dzese dzakakwana.
- Panguva imwe chete, iwe unoda kusundira kana kukwevera mitoro inorema kuti uwedzere simba pakurwisa kusagadzikana.
- Neine mishonga bhora rinoshandiswa, ita zvakakwana pahupamhi uye zorora zvakakwana pamberi peiyo inotevera. Kana iwe usina shamwari, shandisa bhenekeri uye uchengetere bhora mumaoko ako uchinamatira kubva kune rumwe rutivi.
Chikamu chechitatu - MuSvondo
Maintenance of Strength uye Simba
Chimwe Chinyorwa Phase 1 (Strength uye Muscle) uye chikamu 2 (Simba) kwezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, ramba uremu hwekudzidzira kuti ubatsire kupora.
Inotsanangura Kuziva
- Edza kusaita simba rekudzidzisa pazuva rimwechete sezvaunoita muruvanze - kana kuti zvishoma kuparadzanisa kushanda mangwanani nemasikati.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe chete kubva pamatanhatu matanhatu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usapa chikwata ruzivo ruzivo ruzivo rwekudzidzisa basa rekuyera kana iwe uine nguva shoma iripo.
Off Season
Kana iwe uine chikanganiso, zvino ndiyo nguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka, kanganwa nezvekureruka kudzidzisa uye kuita zvimwe zvinhu. Kuramba kwakakodzera uye kushanda nekudzidziswa kwemuchinjikwa kana mamwe mabasa achiri chirevo chakanaka.
Zvipe iwe nguva yakawanda yekuita zvose zvakare gore rinotevera.