Lafiya a filin wasa tare da wannan horarwar yanayin alkalin wasa

Wasan ƙwallon ƙafa yana da wuyar gaske, yana da wahala. Kuma idan ba ku cikin mafi kyawun siffa ba, za ku yi gwagwarmaya don ci gaba da komai. Tabbas zaku iya amfani da farawa mai kyau a matsayin sabon alƙali a wasan ƙwallon ƙafa.

Ta yaya za ku kasance cikin ƙoshin lafiya a filin wasa, ku kula da yanayin ku kuma mai yiwuwa ku rasa nauyi a matsayin alkalin wasa na farawa?

Muna da nasihu da yawa ga kowane matakin, don haka karanta da sauri don farawa da yanayin ku.

Nawa alkalan wasa ke gudu yayin wasa?

Yana iya zama da ban sha'awa da farko jin yadda ainihin alkalan wasa ke gudana a kowane wasa?

Wani dan wasan ƙwallon ƙafa a cikin Eredivisie yana tafiyar kimanin kilomita 11,2 a cikin wasa na mintuna 90.

Wani alkalin wasa a Eredivisie yana gudun kimanin kilomita 12,8 yayin wasan na mintuna 90.

Kula da jikinka da kyau yana nufin gina yanayi mai kyau da kuma kula da tsokoki. Har ila yau karanta game da mafi kyawun dawo da tsoka tare da abin nadi.

A matsayinka na alkalin wasa dole ne ka kasance a saman ƙwallo a kowane lokaci. Wannan yana ƙarfafa amincin ku ga 'yan wasa kuma ba shakka yana taimakawa wajen yanke shawarar da ta dace. Hakanan 'yan wasa suna yin gudu da yawa, amma suna ciyar da mafi yawan wasan a yankin nasu, misali galibi a baya a matsayin mai tsaron gida ko a gaba a matsayin ɗan wasan gaba.

Yaya muhimmancin jadawalin horo ga alƙalai?

Lokacin amfani da kowane hanyar horo, yana da mahimmanci a ci gaba da canza kowane lokaci. Haɓakawa zuwa ayyuka masu nauyi ba shakka hanya ce mai kyau don samun ƙoshin lafiya a kowane lokaci, amma sauran bambance -bambancen ma suna da mahimmanci don kiyaye jiki kaifi. In ba haka ba da gaske kuna horo ne don takamaiman aiki guda ɗaya, misali gajeriyar tsere ko juriya.

Yawan ba shi da mahimmanci, za ku ci gaba da sauri yayin aiwatar da shirin horo mai inganci. Don haka tare da wasu matakai masu sauri za ku iya yin abubuwa da yawa don yanayin ku kuma ku dawo cikin tsari a lokaci guda.

Don yin aiki da kyau a matsayin alƙali, akwai halaye da yawa da kuke buƙata, halayen da za ku iya aiki da su.

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Dole ne kuma mu yi iya ƙoƙarinmu don yin aiki mafi kyau da sauri. Don juyawa cikin sauƙi daga wani matsayi ko bayan tsere. Don samun damar tsayawa da sauri bayan tsere kuma mai yuwuwar tsere zuwa wata alkibla.

Za mu iya yin aiki don wannan ta hanyar yin motsi tare da saurin motsi mafi girma. Za mu iya yin wannan, misali, lokacin dumama ko lokacin motsa jiki. Yi ƙoƙarin yin motsi daban -daban a jere da sauri kuma haɗa su don yin aiki mafi kyau.

Horar da matakin da kuke yanzu

Ba kowa ne yake da nisa a yanzu ba. Lokacin da kuka fara busawa a ƙwallon ƙafa mai son, maiyuwa ku sami cikakken kuɗi. Tsarin horo na asali shine mafi kyau. Idan, a gefe guda, kun riga kuna yin busa a kai a kai kuma kuna son zuwa babban aji, shirin horo na asali ba zai yi muku komai ba don inganta yanayin ku.

Yaya kuke tantance inda kuke yanzu?

A farkon akwai matakan biyu don la'akari:

1. kawai kuna son gina ƙoshin lafiya?
2. yana da mahimmanci don samun lafiya, don rage nauyi?

Lokacin da kuke shakku game da wanne rukuni kuka shiga, hanya mai sauƙi da sauri shine duba BMI ɗinku (Injin Mass Index).

Index Mass Body = Weight in KG / Height in Mita

Tabbas wannan jagora ne mai kauri sosai, amma zai ba ku alamar abin da zaku iya aiki akai.

Kada ku yi sauri da yawa, ta yaya kuke tantance hakan?

Wataƙila za ku fara da fara'a tare da sabon jadawalin horo, yana da kyau sosai! Duk da haka, yana da mahimmanci kada a yi yawa da wuri. Ba da daɗewa ba za ku daina yin busa wasanku saboda kuna gaban Pampus.

Yana da kyau ku kula da yawan bugun zuciyar ku yayin motsa jiki. Ba kwa son wuce iyakar bugun zuciyar ku. Hanya mafi kyau don auna iyakar bugun zuciyar ku shine tare da ƙwararren masanin lafiya.

Ba kowa ne zai yi wannan ba, musamman ba lokacin da kuka fara da ƙaramar ƙofa. An yi sa'a, akwai hanya mafi sauƙi don ƙididdige iyakar bugun zuciyar ku.

Matsakaicin bugun zuciya = 220 - shekarunka

Tabbas wannan ma nuni ne.

Ana ba da shawarar fara horo tare da mai lura da bugun zuciya. Wannan hanya ce mai sauƙin amfani don lura da bugun zuciyar ku a kowane lokaci.

Gwada matakin dacewa

Gwajin Cooper shine hanya mafi sauƙi don tantance matakin lafiyar ku. Yana ba ku ra'ayi gaba ɗaya
na matakin ku wanda ya ƙunshi ci gaba da gudana na mintuna 12.

Wannan jagora ne ga abin da yakamata ku cimma a matsayin alƙali:

Waɗannan alamomi ne kawai da buƙatun ke canzawa akan lokaci. Amma don kanku kyakkyawan jagora don ganin inda kuka tsaya da abin da zaku iya ɗauka.

Kafin in shirya muku shirin horarwa mai kyau, ga takaitaccen taƙaitaccen bayanin yadda jadawalin horo zai kasance.

Menene horon alkalin wasa ya ƙunsa?

Kowane aikin motsa jiki da kuke yi ya ƙunshi sassa huɗu:

1. Na farko, yi ɗumi don sassauta tsokar ku.
2. Sannan kuna yin babban motsa jiki da nufin haɓaka saurin.
3. Sannan babban motsa jiki da nufin haɓaka jimiri.
4. A ƙarshe, kwantar da hankali don guje wa ɓarna tsokoki.

Dangane da yawan wasannin da kuke busawa kowane mako, zaku iya daidaita jadawalin horo. Duk lokacin da kuka tafi ranakun mako busa, to, ya fi kyau a yi zaman taro mai tsanani sau biyu a mako. Abin da ke da ƙarfi ya bambanta ga alƙalan masu son fiye da na kwararru. Tabbas azaman mai son inda ku ma kuna da aikin da ake buƙata na jiki kusa da shi, tabbas za ku iya yin horo sau da yawa. Yana da kyau ku ƙalubalanci ƙoshin ku aƙalla sau biyu a mako.

Baya ga dacewa, horar da tsokoki da daidaitawa

Za ku ga cewa ƙarfin ku ba kawai ya dogara da lafiyar ku ba. Musamman lokacin tafiya a filin wasa za ku yi amfani da tsokar da ba ku yawan amfani da ita a rayuwar ku ta yau da kullun. Waɗannan za su zama raunin raunin ku kuma za ku iya ci gaba kawai muddin kowane sashi na jikin ku ya ƙyale shi.

Bugu da ƙari, kiyaye daidaiton ku da kyau yana cin kuzari mai yawa. Don haka zaku iya ba ƙarfin ku babban haɓaka ta hanyar aiki akan ma'aunin ku.

Bugu da ƙari, a matsayin alƙali, ya fi dacewa a yi horo mai sauƙi a rana kafin wasan ƙwallon ƙafa. Wannan yana ba ku damar kunna jikin ku don ƙalubalen da ke jiran sa gobe. Wannan yana motsa jijiyoyin jini kuma yana ba da sautin tsoka mai lafiya.

Shirya zaman ku kuma mai da hankali kan fannoni daban -daban na sha'awa

Zan rufe darussan horo da yawa a nan, da nufin inganta sassa daban -daban na lafiyar jiki. An kasa zaman a ƙarƙashin taken da ke tafe:

• Sauri/ Ƙarfi
• Gudun Gaggawa
• Babban tsanani
• Ƙarfi / Ƙarfafawa

Waɗannan zaman kuma matakan musamman ne don ku iya yin horo musamman zuwa matakin ku:

1. Farawa
2. Intermediate
3. Na ci gaba

Yakamata ku sami kyakkyawan nuni na matakin ku tare da gwaje -gwaje da bayani na baya kuma yanzu kuna shirye don tsara aikinku.

De war--up

Warming up wani muhimmin ɓangare ne na shirye -shiryen duka zaman horo da gasa. Fa'idodin dumama sun haɗa da:

• Ƙara yawan ƙanƙara da annashuwa na tsokar tsoka
• Rage taurin tsoka
• Ƙarin 'yancin motsi
• Ƙara yawan zagayawar jini ta hanyar tsoffin ƙwayoyin tsoka
• Bada bugun zuciya ya tashi zuwa ƙimar aiki kafin fara motsa jiki/gasa
• Hakanan kun zama masu tunani don horo ko gasa

Dumi-dumin yakamata ya haɗa da manyan matakai uku (mintuna 15)

1. Janar dumama (Mintuna 3-5). Wannan na iya haɗawa da yin tsere a cikin sannu a hankali kuma a hankali don ƙara bugun zuciya da zagayawa.
2. Dynamic stretch (Mintuna 5). Wannan a zahiri yana nufin shimfidawa mai gudana. Kuna mikewa kamar haka
   a lokacin dumama kuma yana maimaita irin motsi da zaku iya tsammanin yayin wasa.
3. Musamman dumama (Mintuna 3-5). Kashi na ƙarshe na ɗumi-ɗumi yana shirye don babban ƙoƙari ta hanyar tsere da ɗaga bugun zuciyar ku zuwa kusan 85-90% na iyakar ku.

Janar dumama (mintuna 3-5)

Yi tafiya sannu a hankali kuma a madaidaiciyar hanya a kusa da filin ko baya da baya daga layin makala zuwa layin tsakiya har sai tsokarwarku ta sassauta da ɗumi.

Mikewa mai ƙarfi (mintuna 5)

Yi tazara tsakanin layin maƙasudi da gefen yankin azaba kuma koyaushe ku koma kan layin makasudi tare da kowane motsa jiki.

Babban gwiwoyi

Motsawa gaba, kawo gwiwoyinku zuwa kusan tsakiyar sama.

Boom Kicks
Ci gaba, ɗaga diddigen ku sama kuma kuyi ƙoƙarin bugun baya.

gefe mataki (kaguwa)

Matsar zuwa gefe zuwa gefen fanareti tare da ƙafa ɗaya a gaban ɗayan.

jogging baya

Tafiya da baya daga layin ƙwallo zuwa gefen fanareti. Jog koma layin makasudi, sannan maimaita.

Skipping
Yi tsalle daga layin ƙwallon ƙafa zuwa ƙarshen yankin bugun fanareti ta amfani da babban gwiwa. Jog komawa kan layin manufa. Tsallaka zuwa gefen bugun fanareti, da farko gwiwa ta hagu sannan dama a ƙasan jikin ku,
har yanzu tare da babban gwiwa. Jog komawa kan layin manufa. Tsallaka zuwa gefen bugun fanareti, har yanzu tare da ɗaga gwiwa mai ƙarfi, amma juya gwiwa. Jog komawa kan layin manufa. Maimaita dukan jerin.

Musamman dumama (mintuna 3-5)

Anan kun shirya don iyakar ƙoƙari. Hanya mai kyau da nishaɗi don yin wannan ita ce ta wani nau'in wasan ƙungiya. Wannan kuma hanya ce mai kyau don gina haɗin gwiwa don wasan kuma yana nuna haɗin kai akan wasan
filin wasa. Ƙungiyoyi galibi suna yin wannan tare kuma kuna iya yin hakan tare a matsayin alƙalai da masu layi.

Dumin ya dace da kowane matakin kamar yadda koyaushe dole ne ku sassauta tsokar ku.

Darussan motsa jiki don saurin gudu

Darasi 1

A cikin wannan aikin za ku yi gajeren gudu. Misali, zaku iya amfani da mazubin da kuka sanya tsakanin mita 20. Tare da waɗannan tseren gudu kuna ba da iyakar ku, da nufin inganta ƙarfin ku.

Kuna son gina jadawalin don jan gudu. Bi zane a ƙasa daga mazugi zuwa mazugi:

Ajiye mintuna 2 tsakanin kowane tsere sannan kuma sake yin wani, amma kalli bugun zuciyar ku. Jira bugun zuciyar ku ya dawo zuwa 60-65% na mafi girman bugun zuciyar ku yayin da kuke tafiya a hankali zuwa farkon, sannan ku sake komawa mazugin farko.

A koyaushe ina auna bugun zuciyata tare da smartwatch na, ina da anan post game da mafi kyawun agogon wasanni tare da mai duba bugun zuciya don horon filin cewa zaka iya karatu.

Bambanci mai sauƙi ba shine sanya cones a cikin madaidaiciyar layi ba, amma don tura su a kusurwar 45˚ tare da kowane tsere. Ta wannan hanyar kuma zaku iya horar da ƙarfin ku.

Darasi 2

Don motsa jiki na biyu kuna yin saiti daban -daban, a nan zaku iya amfani da sasannin yankin azaba don gina saitin ku:

Kuna haɓaka saurin ku a cikin layin madaidaiciya na farko, sannan ku zagaya diagonally zuwa layin maƙasudi a ɗayan gefen makasudin. Hakanan anan, tabbatar cewa bugun zuciyar ku ya dawo zuwa 60 - 65% na iyakar bugun zuciyar ku tsakanin maimaitawa.

Darasi 3

Sanya cones ko sanduna da yawa a ƙasa kuma sanya su a tsaka-tsaki daban-daban na nisan mita 1-2:

• Hanzarta mita 15 daga farkon
• Mataki kan kowane sanda / mazugi kuma kula da saurin ku
• Sannu a hankali bayan isa sanda ta ƙarshe
• Yi tafiya a hankali zuwa farkon

Darasi 4

Sanya cones 6 kamar yadda aka nuna, farawa daga layin makala:

Kuna yin ramuka daban -daban ga kowane mazugi a yankin azaba:

1. Fara daga 1, gudu da baya a matsakaiciyar hanzari zuwa mazugin A, sannan juya kuma yi iyakar gudu zuwa kusurwar yankin fansa (2). Sannan komawa baya zuwa 1 a cikin nishaɗin nishaɗi.
2. Matakan gefe na dabam don mazugi B, sannan wani matsakaicin tsere zuwa kusurwar yankin azaba kuma ku koma cikin nutsuwa.
3. Jog zuwa cone C, sannan matsakaicin gudu zuwa 2.
4. Gudun zuwa mazugi D, sannan matsakaicin gudu zuwa 2.

Wannan yana wakiltar maimaitawa 1. Ci gaba da hutawa na mintuna 3 tsakanin reps.

Darasi 5

Anan muna yin gwaji don gwajin CODA wanda ke cikin gwajin Fitness na FIFA inda ake tantance ikon canza shugabanci.

Sanya mazugi biyu (wannan shine layin farawa), rabin mita gaba ka sanya ƙarin mazhabobi biyu, wannan shine batu A (ƙofar farawa). Mita 2 daga aya A, sanya ƙarin cones biyu a aya B, kuma bayan mita 8 sanya ƙarin fale -falen biyu a aya C.

• Anan kuna gudanar da tseren mita 10 x 8 x 8 x 10
• Tsakanin aya A da aya B shine mita 2 kuma tsakanin aya B da aya C shine mita 8 (daga aya A zuwa C shine mita 10)
• Bayan sigina, tsere daga layin farko zuwa nuna C
• Gudu zuwa gefe zuwa hagu zuwa aya B, sannan zuwa dama zuwa aya C
• Gudun al'ada daga aya C zuwa ƙofar farawa
• Yi ƙoƙarin samun ƙarshen kamar kusan 10 seconds

Ayyukan Jurewa

Darasi 1

A saita 1: Fara daga gefe kuma gudu zuwa kishiyar sashin kuma sake dawowa. Yi wannan a kusan 80-85% na ƙarfin tseren ku.
A saita 2: Fara daga gefe kuma yanzu kuyi daidai amma wannan karon zuwa bugun fanareti

Darasi 2

A saita 1: Gudu zuwa gefen yankin azaba da baya

Saiti 2: Gudu zuwa layin tsakiya da baya

A saita 3: Gudu zuwa gefen yankin azaba da baya

Maimaita motsa jiki na sama amma wannan lokacin fara da saita 3 kuma ƙare tare da saita 1.

Darasi 3

6 x 10 sprints na biyu a 70-80% na matsakaicin saurin ku. 15 seconds na hutawa/dawowa (jinkirin gudu) tsakanin kowane tsere

Darasi 4

Saiti 1: Gudu mita 50 a 80% na iyakar gudu. 25 seconds dawowa
A saita 2: Gudu mita 100 a 80% na iyakar saurin ku. 45 seconds dawowa
A saita 3: Gudu mita 200 a 80% na iyakar saurin ku. 1'30 seconds dawowa

Darasi 5

Zagaye filin. Gudun cikakken tsawon filin tare da gefe. Sannan tafiya cikin nutsuwa zuwa wancan gefen filin tare da layin baya. Sa'an nan kuma gudu a gefe ɗaya tare da gefe, kuma ku fita zuwa farkon. Gudu a kusan 80-90% na iyakar saurin ku.

Darasi 6

Anan muna yin gwaji don Maimaita Sprint Ability test wanda shine ɓangaren Gwajin Lafiya na FIFA wanda ke auna ikon yin maimaita tsere sama da nisan mita 30.

Ajiye mazugi biyu (wannan shine layin farawa), mita ɗaya da rabi ya sake saƙa mazugi biyu, wannan shine ƙofar farawa. Tsawon mita 30 ka sake jefa cones biyu, wannan shine ƙofar gamawa.

• Bayan siginar, gudu a 100% na matsakaicin saurin ku daga layin farko zuwa ƙofar gamawa (mita 30)
• Warke na daƙiƙa 30 kuma komawa zuwa layin farawa
• Maimaita sau 5
• Yi ƙoƙarin gama kowane tsere har zuwa ƙasa da daƙiƙa 5 gwargwadon iko
• Ƙarin ƙwararrun alƙalai sun rufe nisan mita 6 sau 40 a cikin sakan 6 - 6,5 tare da murmurewa na biyu na 60

Ayyuka Masu Ƙarfi

Darasi 1

A saita 1: Gudu daga yanki guda zuwa wani kuma sake dawowa. Gudun kusan 60-70% na max

A saita 2: Maimaita iri ɗaya amma ƙara ƙarfin zuwa 80-90% na max

Darasi 2

Farawa: gudu 1000m a cikin mintuna 6, mintuna 3 jinkirin jog, 500 m a cikin mintuna 3, mintuna 3 jinkirin jog, 500 m cikin mintuna 3

Intermediate: 1000m a cikin mintuna 5, mintuna 3 jinkirin jog, 500m a 2'30, mintuna 3 jinkirin jog, 500m a 2'30

Na ci gaba: 1000m a cikin mintuna 4, mintuna 3 jinkirin tsere, 500m a cikin mintuna 2, mintuna 3 jinkirin gudu, 500m a cikin mintuna 2

Darasi 3

Kafa cones 6 kamar yadda aka nuna a ƙasa:

• Gudu daga mazugi 2, cinya A zuwa mazugi 1, sannan a hankali a sake komawa tsakanin 1 zuwa 2
• Maimaita tare da mazugi B, C & D.
• Maimaita dukkan kewaye a cikin tsari na baya (watau D, C, B, A)
• Wannan shine maimaitawa 1

Mintuna 4 na murmurewa tsakanin kowane saiti

Darasi 4

Anan muna yin gwaji don Gwajin Tsaka -tsaki wanda shine ɓangare na Gwajin Lafiya na FIFA wanda ke kimanta ikon aiwatar da jerin saurin gudu sama da mita 75 yana canzawa tare da tazarar mita 25.

Anan muna gudu sau 40 nesa 75 tare da tazarar mita 25 wanda jimlar mita 4000 ce. Za mu iya amfani da layin ƙwallon ƙafa saboda kusan daidai gwargwado. Anan muna amfani da layukan baya da layin yankin azaba.

• Fara kan layin yankin fansa kusa da kusurwa
• Gudu mita 75, watau zuwa layin yankin fansa a dayan gefen
• Tsaya akan layin yankin azaba kuma ci gaba zuwa layin baya kuma komawa zuwa layin yanki (mita 25 gaba ɗaya)
• A kan wannan layi na yankin fansa za ku sake fara gudu zuwa wancan gefen
• Maimaita har sai kun kai jimlar 40
• Yi ƙoƙarin kula da jimlar daƙiƙa 15 a kowane mita 75 da daƙiƙa 20 a mita 25
• Ba lallai ne ku yi amfani da layuka a filin wasan ƙwallon ƙafa ba, amma tabbatar da nisan mita 40 x 75 /25 daidai ne

Ayyukan motsa jiki don kwanciyar hankalin ku

A cikin duniyar Lafiya da Lafiya ta yau, yana da wahala a kusa da kalmar '' kwanciyar hankali '' kuma horon ƙwallon ƙafa bai bambanta ba. Bincike ya nuna cewa waɗannan tsokoki na zahiri ana kunna su don tallafawa kashin baya kafin motsi na ƙafa.

Makasudin horon kwanciyar hankali shine haɓaka ƙarfin tsokar tsoka don yin aiki da inganci da inganci
yi aiki cikin haɗin kai don kiyaye madaidaicin matsayi.

Ba wai kawai ba, amma yana da matukar mahimmanci mu kasance masu ƙarfin hali don hana yuwuwar raunin da zai faru nan gaba. A cikin motsa jiki, bai kamata ku bar motsa jiki da kwanciyar hankali ba. Yi su akai -akai, sau 3 a mako idan ya yiwu.

Bayan haka kun fi ƙarfin hali, wannan kuma yana da fa'idar da za ku iya motsawa cikin hanya mafi sauƙi.

Anan akwai wasu darussan da zaku iya yi azaman shirin horo.

magabacin mutumi

• Fara a duk ƙafa huɗu da hannu a ƙarƙashin kafadu da gwiwoyi a ƙarƙashin kwatangwalo.
• Sanya baya a cikin tsaka tsaki kuma sanya mahaifa ta hanyar yin kwangilar maɓallin ciki kaɗan zuwa kashin ka.
• Sannu a hankali zame kafa ɗaya baya yayin da ake jujjuya kishiyar hannun gaba.
• Riƙe shi kuma ƙara wannan lokacin zuwa matsakaicin 20 seconds.
• Sannu a hankali ku dawo da ƙafarku da hannayenku ku juya gefe.
• Yi saiti na 5-10 reps.

Shirya

• Miqewa yayin jingina a gaban ku
• Tura kanka daga ƙasa don ka huta akan yatsun kafafu da gwiwar hannu
• Tsaya baya baya, a cikin madaidaiciyar layi daga kai zuwa diddige
• Karkace ƙashin ƙugu da kwangila da ƙashin ƙugu, hana ƙarshen baya daga tsayawa a cikin iska
• Riƙe na 20 zuwa 60 seconds, ƙananan baya kuma maimaita
• yi saiti na 2-5 reps

gefen katako

• Ka kwanta a gefe guda, gwiwar hannu a karkashin kafada, ka tabbata kwatangwalo su ma
• Duk ƙafafu biyu yakamata su kasance madaidaiciya kuma cikin layi tare da jiki
• Tura kanka har sai an sami madaidaiciyar layi tsakanin ƙafafu, kwatangwalo da kai
• Riƙe 20 - 60 seconds
• Ƙasa kuma maimaita a ɗaya gefen

Kwallan Switzerland

• Ka kwanta da ciki akan ƙwal
• Sanya hannayenku a bayan kunnuwanku kuma ku fito daga matsayin ku na farko
• Koma ƙasa zuwa matsayi na kai
• Maimaita saiti 15 na 3 tare da hutawa na biyu na 30

Ayyukan motsa jiki don kwantar da hankali

Achilles Mikewa

Tsaya tare da kafa ɗaya a gaban ɗayan, ƙafafun suna nuna gaba, diddige baya a ƙasa tare da lanƙwasa ƙafar baya. Tsaya baya a miƙe kuma jingina a hankali tare da diddige har sai kun fara jin sa a cikin jijiyoyin ku na Achilles.

shimfida maraƙi

Tsaya tare da kafa ɗaya a gaban ɗayan - dan kadan fiye da aikin da ya gabata - ƙafafun suna nuna gaba. Diddige a kasa da kafarsa a mike. Tsayar da bayanku a mike, tanƙwara gwiwa ta gaba kuma motsa nauyinku gaba da ƙasa har sai kun ji shimfiɗa a bayan maraƙin ku.

shimfida cinya

Riƙe ƙafarka da hannunka kuma ɗaga ƙafarka sama da bayan gindin ka. Jawo ƙafar baya da nisanta daga gindi da tura gwiwa zuwa ƙasa. Yi amfani da bango ko abokin tarayya idan daidaituwa matsala ce.

Hamstring Mikewa

Tsaya tare da kafa ɗaya a gaban ɗayan, ƙafafun suna sake nuna gaba. Tura kwatangwalo da baya kuma kiyaye madaidaiciyar madaidaiciya kamar yadda zai yiwu, tare da ɗora hannayenku akan gwiwa, sannan daidaita madaidaicin ƙafarku ta gaba. Sannan ku mike ta hanyar tunkude kwatangwalo da baya.

Mikewa hamsting yayi yayin kwanciya

Zauna tare da miƙa kafa ɗaya a gabanka, tare da lanƙwasa don ƙafarka ta taɓa cikin ƙafarka madaidaiciya. Rike baya da madaidaiciya kuma kama ƙafar ƙafarka da hannunka. Riƙe, fitar da numfashi kuma motsa hannayenku su dawo da kafa. Canja kafafu kuma maimaita.

tsugunne

Tsaya tare da ƙafafunku kusan nisan faɗin kafada. Tsayar da ƙafarku ta dama madaidaiciya, tanƙwara gwiwa ta hagu da jingina jikin ku zuwa ga ƙafar da aka miƙa har sai kun ji shimfiɗa a gefen ciki na cinyar ku ta dama.

yatsa gripper

Fara wannan shimfiɗa tare da diddige ku tare a ƙasa, riƙe ƙafafunku biyu da hannuwanku. Jingina gaba daga gare ku
kwatangwalo, a hankali yana ƙarfafawa.

makure kafada

Haɗa hannu ɗaya a kwance a saman kirjin ku, kama shi da ɗayan hannunku ko goshin ku, sama da gwiwar hannu. Exhale sannu a hankali yayin da kake ɗaga hannunka sama. Maimaita ga ɗayan hannu.

Triceps na shimfiɗa

Miƙa hannu ɗaya daga tsakiyar bayanku, yatsun hannu suna nuna ƙasa. Yi amfani da ɗayan hannun don kama gwiwar hannu. Fitowa a hankali kuma ja a hankali.

Hutu kwanaki bayan m horo

Hutu yana da mahimmanci don tabbatar da ingantaccen aikin jiki. Yana da mahimmanci cewa duk wanda ke da hannu
aikin jiki akai -akai yana ba jiki lokaci don ya murmure.

Bayan motsa jiki na jimiri, kuna buƙatar kusan awanni 24 na lokacin murmurewa kafin ku sake yin irin wannan aikin. Bayan yin horo na tazara, tabbatar kun sami kusan awanni 72 na lokacin murmurewa.

Tabbatar akwai isasshen hutu tsakanin lokacin horo da lokacin horo da gasa.

A cikin dukkan waɗannan sifofi, murmurewa daga aiki yana da mahimmanci. Idan ba ku da kayan aiki, tabbas ba za ku yi sauri ba
fara motsi kuma ingancin zaman horo zai ragu. A wannan yanayin kuna yin horo sau da yawa (yawa) amma ba da inganci (inganci).

Gina Jiki ga alƙalai

Jikunanmu za su iya yin su ne kawai a iyawar su idan muka ci abinci da ruwan da ya dace. Wannan yana da mahimmanci musamman a cikin kwanaki/sa'o'i kafin zuwa wasa ko lokacin horo.

A matsayina na alkalin wasa mai son ba lallai ne ku bar duk kyawawan abubuwa da abubuwan jin daɗin rayuwa ba, amma kuna fitar da abin da kuka saka. Musamman idan ɗaya daga cikin maƙasudan ku shine ku zama masu ƙoshin lafiya kuma ku rage nauyi, wannan wani abu ne da za ku iya kula da shi.

Da kyau, abincinku yakamata ya ƙunshi waɗannan masu zuwa:

Carbohydrates: Carbohydrates suna da ayyuka masu mahimmanci da yawa. Suna ba da kuzarin jiki da na tunani don ayyuka masu ƙarfi kamar busawa ko horo. Suna shiga cikin jini don amfani dasu azaman kuzari nan take, ko adana su a matsayin glycogen a cikin tsokoki da hanta da za a yi amfani da su daga baya.

Glucose: man fetur na farko don aikin kwakwalwar mu, ta amfani da kusan 60% na glucose mai samuwa. Don haka lokacin da ciwon sukari ya yi ƙasa, kwakwalwa ba ta aiki yadda ya kamata. Yanke shawara
kuma fasaha ta ragu kuma gajiya zata faru. Rike adadin carbohydrates da ya dace
daidaita sukari na jini kuma kiyaye matakan makamashi da nauyi koda.

Akwai nau'ikan carbohydrates daban -daban, wasu daga cikinsu suna narkewa sannu a hankali kuma suna ba da kwanciyar hankali,
tushen makamashi mai dorewa. Wasu, waɗanda ake sha da sauri, suna haifar da haɓaka sukari na jini cikin sauri
da kalaman makamashi.

Abubuwa masu kyau na jinkirin sakin carbohydrates:

• Taliya mai-dumama
• Gurasar hatsi cikakke
• Brown Basmati shinkafa
• Abincin hatsi
• Muesli / Duk Bran
• Lentils / Soya / Kidney beans
• Apples / Pears / Berries
• Broccoli / Tumatir / Green wake
• Smoothie yana sha

Hanyoyi masu kyau na kayan abinci masu sauƙin carbohydrate da sauri:

• Kukis masu narkewa
• Cakulan
• sandunan hatsi
• Ayaba
• Dankali
• Busasshen 'ya'yan itace
• Buckwheat / Couscous
• Ruwan 'ya'yan itace
• Wasannin sha

Fats: ana buƙata a cikin abinci kuma suna da ayyuka masu mahimmanci da yawa a cikin jiki. Fats sune babban tanadin makamashi a cikin jiki kuma shine babban tushen kuzari don ƙarancin ƙarfi. Fats suna aiki azaman garkuwar kariya daga rauni ga muhimman gabobi kamar zuciya, hanta, koda, hanji, kwakwalwa da kashin baya. Fats wani muhimmin bangare ne na dukkan membranes na sel, gami da jijiyoyi da kwayoyin kwakwalwa.

Fat yana da mahimmanci a cikin kowane irin abinci ga alƙalai, amma yana da mahimmanci a cinye nau'ikan kitsen da ya dace. Fats da ake samu a cikin tsaba, goro da kifi suna da mahimmanci, haka ma maiko da mai. Cikakken kitse da kitse da aka samo a cikin kayayyakin kiwo, kuma galibi soyayyen da abinci mai sarrafa abinci ana ɗaukar su da mahimmancin kitse kuma yakamata a guji su, musamman idan kuna son rage nauyi.

Amintaccen: Protein muhimmin macronutrient ne a jiki. Suna gina kayan don kasusuwa, jijiyoyi da tsokoki. Duk enzymes enzymes ne. Enzymes suna tsara halayen halayen samar da makamashi da yawa, kazalika da ginawa da gyara kyallen takarda, musamman tsokoki. Hakanan furotin na iya yin aiki azaman tushen makamashi bayan raguwar carbohydrate bayan motsa jiki, amma yakamata a guji wannan yanayin a inda zai yiwu.

Kullum ina siyan wasu cakuda don abubuwan sha na wasanni, santsi da sandunan makamashi nan a Decathlon sannan ku ɗauki abin sha na a cikin kwalbar ruwa ko ku sa su a gida kafin gasa.

Hana Rashin ruwa

Muscle yana da ruwa 75%. Rashin ƙasa da kashi 3% na ruwa na iya haifar da raguwar ƙarfi 10% da ɓarna 8% cikin sauri, kuma yana iya lalata hankali da hankali. Sweating shine yanayin al'ada na jiki yayin horo ko gasa. Sakamakon ba makawa shi ne jiki a zahiri yana rasa ruwa.

Koyaya, yayin motsa jiki, an hana na'urori masu ƙishirwa kuma ba za ku iya ganin cewa kuna jin ƙishirwa ba, don haka ya zama dole alƙalai su kasance cikin ruwa mai kyau kuma su ci gaba da shan ruwa yayin wasan.

1. Da kyau, alƙalai su sha lita 2 na ruwa a rana kafin wasan.
2. Rashin ruwan jiki yana haifar da gajiya, don haka alƙalai dole ne su sha ruwa mai yawa yayin wasan.
3. Dokar babban yatsa ita ce: sha kadan kuma sau da yawa. Sha kusan 200 ml (cike kwalbar filastik) kuma kuyi hakan kowane minti na 15-20. Don haka jiran sauran ya yi yawa.
4. Sha kusan gilashin ruwa 1 kowane mintina 15 a cikin sa’o’in da suka kai ga gasa.
5. Idan kun sha abin da ke ɗauke da maganin kafeyin, ya kamata ku sha ƙarin gilashin ruwa.
6. Kuna iya zaɓar abin sha na isotonic yayin sauran gasa ko rabin lokaci ta hanyar horo mai zurfi don saurin cika ruwa.

Menene abin sha yakamata ya ƙunshi?

1. A yanayin zafi, ruwa kawai ya kamata a ɗauka. Wannan saboda ƙari na carbohydrates yana hana jinkirin yadda ruwa ke shiga cikin jini.
2. Sha abin sha mai ƙarancin carbohydrate a farkon sannan biye da abin sha na carbohydrate na al'ada yayin hutawa kuma wani a cikin mintuna 20 da suka gabata.

Hakanan yakamata alƙalai su shayar da isasshen ruwa don sabunta asarar ruwa. Sha ruwa bayan gasa don aƙalla sau ɗaya da rabi asarar nauyin jiki. Ie idan 1 kg na nauyin jiki ya rasa ta hanyar gumi, sha lita 1,5 na ruwa. Sha da wuri -wuri bayan horo kamar yadda murmurewar ruwan jiki ke ɗaukar aƙalla mintuna 30.

Rana kafin wasan

1. Ku ci karin kumallo mai saurin jinkirin sakin abinci, misali kwanon muesli tare da 'ya'yan itace, guda 1-2 na alkama na alkama (tare da jam, marmalade ko zuma idan kuka fi so), da gilashin ruwan' ya'yan itace.
2. Yana da mahimmanci a sha ƙarin rana (ruwa, juices, abubuwan sha, da sauransu).
3. Ku ci 2-3 "carb abun ciye-ciye" a ko'ina cikin yini.
4. Kafin babban abincin ku (maraice)-ku ci abincin da ya danganci babban abincin carbohydrate mai jinkirin sakin abinci.

Ranar wasa

1. Ku ci karin kumallo mai ɗan jinkirin jinkiri kamar ranar da ta gabata.
2. Ku ci abinci mai jinkirin saki kafin cin abincinku kafin awanni 3-4 kafin farawa.
3. Ci gaba da cin 'abubuwan ci na carbohydrate' har zuwa awa 1 kafin tseren.

Bayan wasan

1. Ku ci abincin carbohydrate da wuri bayan gasa ko horo, misali ayaba,
   biskit mai narkewa, da dai sauransu.
2. Ku ci abinci mai-carbohydrate a cikin awanni 2 na wasan ko lokacin horo.

Joost Nusselder, wanda ya kafa alkalin wasa.eu shine mai siyar da abun ciki, uba kuma yana son yin rubutu game da kowane nau'in wasanni, kuma shima ya buga wasanni da yawa da kansa tsawon rayuwarsa. Yanzu tun daga 2016, shi da tawagarsa suna ƙirƙirar labaran blog masu taimako don taimakawa masu karatu masu aminci da ayyukan wasanni.