Ndondomeko Yapachaka & Periodization
Kuti muwonetsetse kuti mudzakhala bwino kwambiri pa tsiku la mpikisano, mphunzitsi wanu ayamba kukupangani dongosolo lapachaka, kuphatikiza ndandanda yanu yothamanga ndi magawo osiyanasiyana a maphunziro.
Mitundu ya ABC
Timawerengera mipikisano yomwe mukufuna kuti muthamangire mu dongosolo lanu lamaphunziro ndikuigawa kukhala mipikisano A, mipikisano B ndi mpikisano C.
- A Mitundu: Mipikisano yayikulu komwe tidzawonetsetsa kuti muli pachimake komanso okonzeka kuchita bwino kwambiri.
- B Mitundu: Mipikisano yofanana ndi A potengera mtunda, kukwera, mtunda, ndi zina zomwe mungayesere njira, zida, liwiro ndi zina zomwe mungagwiritse ntchito pamipikisano A yanu.
- C Mipikisano: Mipikisano yomwe sidzasintha makonzedwe athu ndipo tidzawaphatikiza mu dongosolo lanu la maphunziro.
General Training Phase, Base Period (1-3 months)
- Kusintha kwachilengedwe kwa thupi.
- Gwirani Ntchito Zofooka (Mukuyenda ndi mphamvu).
- Kusintha kwa thupi / kukonza (maphunziro ndi zakudya).
- General maziko mphamvu.
- Maphunziro a zida zamagulu a phazi.
Gawo la Maphunziro Onse, Nthawi Yachindunji (miyezi 1-3)
- Maphunziro a mayendedwe (aerobic / anaerobic).
- Maphunziro a VO2 max.
- Sinthani volyme yophunzitsira ku zolinga ndi mbiri ya othamanga.
- Kutsika kwamphamvu kwa thupi, CORE, ndi zina zothamanga.
Mpikisano Gawo, Pre-Mpikisano (masabata 4-6)
- Kuchuluka kwa mpikisano wamaphunziro ndi kuthamanga.
- Kuphunzitsa zambiri za mpikisano (malo, zakudya, zida).
- Kugwira milingo yamphamvu ndi plyometrics.
Gawo Lampikisano, Kujambula + Mpikisano (masabata 1-2)
- Sinthani mphamvu ya mawu ndi mphamvu panthawi yojambula.
- Fikirani tsiku la mpikisano ndi chiwongola dzanja, chilimbikitso, mphamvu zonse, milingo komanso thanzi.
- Malangizo a kadyedwe, isanayambe komanso pa nthawi ya mpikisano.
Gawo la kusintha - Kusintha & Kubwezeretsa
- Mgwirizano ndi kuchira kwa minofu.
- Bwezerani kugwira ntchito pafupipafupi kwa ziwalo zathupi ndi dongosolo lamtima.
- Malangizo a Nutrition pambuyo pa mpikisano.
Fitness, Form & Fatique
Pofuna kukhathamiritsa ndikuwongolera kuchuluka kwa maphunziro kwa wothamanga aliyense, ndikuwonetsetsa kuti othamanga athu ali pamlingo wabwino. Fitness, ndikukonzekera bwino kuti athe kuchita mipikisano yawo yokonzekera A ndi B ndi chiwongola dzanja cha fomu, timagwiritsa ntchito nsanja ya Trainingpeks ngati chida, tikugwira ntchito ndi magawo FITNESS, FATIQUE ndi FORM. Werengani zambiri za momwe timachitira apa. Thamangani mopambana >>