Ba phetse hantle tšimong ka koetliso ena ea boemo ba sebapali

Lipapali tsa bolo ea mololi li thata, li thata haholo. 'Me haeba u se boemong bo botle, u tla thatafalloa ho tsamaisana le tsohle. Ka sebele u ka sebelisa qalo e ntle joalo ka moahloli ea sa tsoa qala ho bapala bolo ea maoto.

U ka phela hantle joang ka lebaleng, u boloka boemo ba hau mme mohlomong u theola boima ba 'mele joalo ka moahloli ea qalang?

Re na le malebela a 'maloa bakeng sa boemo bo bong le bo bong, kahoo bala ho qala ka boemo ba hau.

Libapali li matha bohole bo bokae papaling?

Mohlomong e ka ba ntho e khahlisang ho utloa hore na boraphala-molao ba matha hole hakae papaling ka 'ngoe?

Sebapali sa bolo ea maoto Eredivisie se matha lik'hilomithara tse 11,2 papaling ea metsotso e 90.

Molaoli oa lipapali ho Eredivisie o matha lik'hilomithara tse 12,8 nakong ea papali ea metsotso e 90.

Ho hlokomela ’mele oa hao hantle ho bolela ho haha ​​boemo bo botle le ho hlokomela mesifa ea hao hantle. Hape bala ka ho hlaphoheloa ha mesifa e molemo ka ho rola foam.

Joalo ka molaola-papali u tlameha ho ba kaholimo ho bolo ka linako tsohle. Sena se matlafatsa ts'epo ea hau ho libapali mme ehlile se thusa ho etsa qeto e nepahetseng. Libapali le tsona li matha haholo, empa li qeta boholo ba papali sebakeng sa habo bona, mohlala haholo-holo ka morao e le mosireletsi kapa ka pele e le mohlaseli.

Kemiso e ntle ea koetliso e bohlokoa hakae bakeng sa boraphala-phala?

Ha u sebelisa mokhoa leha e le ofe oa koetliso, ke habohlokoa ho lula u fapane. Ho fihlela mesebetsi e boima ke tsela e ntle ea ho ntlafala ka linako tsohle, empa mefuta e meng e boetse e bohlokoa ho boloka 'mele o le bohale. Ho seng joalo, u hlile u ikoetlisetsa ketso e le 'ngoe feela, mohlala, lebelo le lekhutšoanyane kapa mamello.

Bongata ha bo bohlokoa hakaalo, o tla hatela pele ka potlako ha o sebelisa lenaneo la koetliso ea boleng bo holimo. Kahoo ka mehato e seng mekae e potlakileng u ka se u ntse u etsa ho hongata bakeng sa boemo ba hau le ho khutlela sebopeho ka nako e le 'ngoe.

E le hore u sebetse hantle joaloka molaoli, ho na le litšoaneleho tse 'maloa tseo u li hlokang, litšoaneleho tseo u ka sebeletsang ho tsona.

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Hape re tlameha ho etsa sohle se matleng a rona ho sebetsa betere le kapele. Ho thinya ha bonolo ho tloha boemong bo itseng kapa ka mora lebelo la lebelo. Ho khona ho ema kapele ka mor'a lebelo la lebelo mme mohlomong le ho mathela ka lehlakoreng le leng.

Re ka itloaetsa sena ka ho etsa metsamao ka lebelo le holimo la motsamao. Re ka etsa sena, ka mohlala, nakong ea ho futhumatsa kapa nakong ea boikoetliso. Leka ho etsa metsamao e fapaneng ka tatellano kapele kamoo ho ka khonehang 'me u e kopanye hore e sebetse hantle.

Koetliso bakeng sa boemo boo u leng ho bona hona joale

Ha se bohle ba seng ba le hole hona joale. Ha u qala ho letsa mololi papaling ea bolo ea maoto, u kanna ua tlameha ho fumana chelete e felletseng. Lenaneo la motheo la koetliso le molemo ka ho fetisisa. Haeba, ka lehlakoreng le leng, u se u ntse u letsa mololi kamehla 'me u batla ho ea sehlopheng se phahameng, lenaneo la motheo la koetliso le ke ke la etsa letho ho uena ho ntlafatsa boemo ba hau.

U tseba joang moo u leng teng hona joale?

Ho tloha qalong ho na le mekhahlelo e 'meli e lokelang ho nahanoa:

1. u mpa u batla ho aha boikoetliso?
2. na ho bohlokoa hape ho phela hantle, ho theola boima ba 'mele?

Ha u belaela ka hore na u oela sehlopheng sefe, mokhoa o bonolo le o potlakileng ke ho sheba BMI ea hau (Body Mass Index).

Index ea 'Mele = Boima ho KG / Bophahamo ka Limithara

Ha e le hantle, ena ke tataiso e thata haholo, empa e tla u fa pontšo ea seo u ka sebetsang ho sona.

U se ke ua etsa ho hongata haholo kapele, u tseba seo joang?

Mohlomong u tla qala ka cheseho ka kemiso ea hau e ncha ea koetliso, e ntle haholo! Leha ho le joalo, ke habohlokoa hore u se ke ua etsa ho hongata haholo kapele. Haufinyane ha u sa tla khona ho letsa papali ea hau ka mololi hobane u ka pele ho Pampus.

Ke mohopolo o motle ho beha leihlo lebelo la pelo ea hau ha u ntse u ikoetlisa. Ha u batle ho feta lebelo la pelo ea hau. Tsela e molemohali ea ho lekanya sekhahla sa lebelo la pelo ea hau ke ho setsebi sa bophelo bo botle.

Ha se motho e mong le e mong ea tla etsa sena, haholo-holo eseng ha o qala ka moeli o tlase. Ka lehlohonolo, ho na le tsela e bonolo ea ho bala lebelo la pelo ea hau e phahameng.

Lebelo la pelo ea hau e phahameng = 220 - lilemo tsa hau

Sena ehlile ke sesupo.

Ho kgothaletswa ho qala koetliso ka mochine oa lebelo la pelo. Ena ke tsela e bonolo ea ho boloka tlaleho ea lebelo la pelo ea hau ka nako efe kapa efe.

Lekola boemo ba hau ba ho ikoetlisa

Teko ea Cooper ke tsela e bonolo ka ho fetisisa ea ho tseba boemo ba hau ba ho ikoetlisa. E u fa mohopolo o akaretsang
boemo ba hau bo kenyelletsang ho matha ho sa khaotseng ha metsotso e 12.

Ena ke tataiso ea seo u lokelang ho se fihlela u le moahloli:

Tsena ke matšoao feela 'me litlhoko li tla fetoha ha nako e ntse e ea. Empa bakeng sa hau tataiso e ntle ea ho bona hore na u eme hokae le hore na u ka sebetsana le eng.

Pele ke u etsetsa lenaneo le letle la koetliso, mona ke kakaretso e khuts'oane ea hore na kemiso ea koetliso e lokela ho shebahala joang.

Koetliso ea balaoli e kenyelletsa eng?

Boikoetliso bo bong le bo bong boo u bo etsang bo na le likarolo tse 'nè:

1. Ntlha ea pele, etsa mofuthu oa ho futhumatsa mesifa ea hau.
2. Ebe u etsa boikoetliso ba mantlha bo reretsoeng ho ntlafatsa lebelo.
3. Joale boikoetliso ba mantlha bo reretsoeng ho hlaolela mamello.
4. Qetellong, pholisa ho qoba ho khathatsa mesifa ea hau.

Ho ipapisitse le palo ea lipapali tseo u li letsang mololi ka beke, u ka fetola kemiso ea hau ea boikoetliso. Nako le nako ha u ea matsatsing a beke letsetsa mololi, joale ho molemo ho etsa mananeo a mabeli a matla ka beke. Ntho e matla e fapane ho babuelli ba masene ho feta ba litsebi. Ehlile joalo ka motho ea sa tsebeng letho moo u nang le mosebetsi o boima haufi le ona, mohlomong u ka ikoetlisa khafetsa. Ho hotle ho phephetsa boikoetliso ba hau bonyane habeli ka beke.

Ntle le ho ikoetlisa, koetlisa mesifa ea hau le ho leka-lekanya

U tla bona hore matla a hau ha a itšetlehe feela ka boikoetliso ba hau. Haholo-holo ha u tsamaea tšimong u tla sebelisa mesifa eo u sa e sebeliseng haholo bophelong ba hau ba letsatsi le letsatsi. Tsena e tla ba libaka tsa hau tse fokolang 'me u ka tšoarella ha feela karolo e' ngoe le e 'ngoe ea' mele oa hau e u lumella.

Ho phaella moo, ho boloka botsitso ba hau hantle ho ja matla a mangata. Kahoo u ka matlafatsa matla a hau ka ho sebetsa ho leka-lekana ha hao.

Ho feta moo, joalo ka moahloli, ho molemo ho ba le boikoetliso bo bobebe letsatsi pele ho papali ea bolo. Sena se o nolofalletsa ho kenya 'mele oa hau bakeng sa phephetso e e letetseng letsatsing le hlahlamang. Sena se susumetsa phallo ea mali 'me se fana ka molumo o phetseng hantle oa mesifa.

Ngola lenaneo la hau 'me u tsepamise maikutlo libakeng tse fapaneng tsa thahasello

Ke tla fana ka lithupelo tse ngata mona, tse reretsoeng ho ntlafatsa likarolo tse fapaneng tsa 'mele. Likopano li arotsoe ka lihlooho tse latelang:

• Lebelo/ Bokgale
• Speed ​​​​Endurance
• Matla a Phahameng
• Matla / Botsitso ba mantlha

Linako tsena li boetse li khethiloe ka mokhoa o ikhethileng e le hore u ka ikoetlisa ho ea boemong ba hau:

1. Qala
2. lipakeng
3. e tsoetseng pele

O lokela hore ebe o fumane sesupo se setle sa boemo ba hau ka liteko le litlhaloso tse fetileng mme joale o se o loketse ho rera boikoetliso ba hau.

De ho futhumala

Ho futhumala ke karolo ea bohlokoa ea ho itokisetsa lithupelo le litlholisano. Melemo ea ho futhumatsa e kenyelletsa:

• Keketseho ea sekhahla le ho phomola ha mesifa e futhumetseng
• Ho fokotseha ha mesifa ea mesifa
• Bolokolohi bo eketsehileng ba ho tsamaea
• Keketseho ea phallo ea mali ka lisele tse sebetsang tsa mesifa
• Lumella ho otla ha pelo ho nyolohela lebelo le sebetsang pele u qala boikoetliso / tlhōlisano
• U boetse u ba le kelello e hlophisehileng bakeng sa koetliso kapa tlholisano

Ho futhumatsa ho lokela ho kenyelletsa mekhahlelo e meraro (metsotso e 15)

1. Kakaretso ea ho futhumatsa (3-5 metsotso). Sena se ka kenyelletsa ho matha butle le ho tsitsisa ho eketsa lebelo la pelo le ho potoloha ha mali.
2. Matla a ho otlolla (5 metsotso). Sena se bolela ho otlolla ho seng ho ntse ho tsoela pele. O otlolla tjena
   nakong ea ho futhumala le ho pheta mofuta oa motsamao oo u ka o lebellang nakong ea papali.
3. Ho futhumatsa ho khethehileng (3-5 metsotso). Karolo ea ho qetela ea ho futhumatsa e lokisetsa boiteko bo bongata ka ho matha le ho phahamisa lebelo la pelo ea hau ho hoo e ka bang 85-90% ea boholo ba hau.

Ho futhumatsa ka kakaretso (3-5 metsotso)

Tsamaea butle le ka lebelo le tsitsitseng ho potoloha lebala kapa ho ea pele le morao ho tloha mola oa sepheo ho ea moeling o bohareng ho fihlela mesifa ea hao e theoloa butle-butle le ho futhumala.

Matla a ho otlolla (metsotso e 5)

Tsamaea sebaka se pakeng tsa mola oa sepheo le moeli oa sebaka sa kotlo 'me u lule u khutlela moleng oa sepheo ka boikoetliso bo bong le bo bong.

Mangole a phahameng

Ho ea pele, phahamisa mangole a hao ho fihlela bohareng ba bohareng.

Boom Kicks
Ho ea pele, tlisa lirethe tsa hau holimo 'me u leke ho otla ka morao.

ho hata ka lehlakore (crabbing)

Tsamaea ka mahlakoreng ho ea moeling oa sebaka sa kotlo ka leoto le leng ka pele ho le leng.

ho mathela morao

Tsamaea ka morao ho tloha moleng oa sepheo ho ea moeling oa sebaka sa kotlo. Jog ho khutlela moleng oa sepheo, ebe u pheta.

tlōla-tlōla
Tloha ho tloha moeling oa sepheo ho ea moeling oa sebaka sa kotlo u sebelisa kneecap e phahameng. Jog ho khutlela moleng oa sepheo. Tlolela pheletsong ea sebaka sa kotlo, pele lengole la hao le letšehali ebe le letona ho pholletsa le 'mele oa hau,
e ntse e e-na le kepisi e phahameng ea lengole. Jog ho khutlela moleng oa sepheo. Tlolela moeling oa sebaka sa kotlo, u ntse u phahamisa lengole, empa u ntše lengole. Jog ho khutlela moleng oa sepheo. Pheta tatelano eohle.

Ho futhumatsa ka ho khetheha (metsotso e 3-5)

Mona u lokisetsa boiteko bo boholo. Mokhoa o motle le o monate oa ho etsa sena ke ka mofuta oa papali ea sehlopha. Hape ke mokhoa o motle oa ho haha ​​​​tšebelisano 'moho bakeng sa papali le ho bontša bonngoe ho
lebala la ho bapala. Hangata lihlopha li etsa sena 'moho 'me le ka boela la etsa sena hammoho le le balaoli ba lipapali.

Ho futhumatsa ho loketse boemo bo bong le bo bong ha u ntse u tlameha ho lokolla mesifa ea hau kamehla.

Boikoetliso bakeng sa lebelo le matjato

Boikoetliso 1

Boikoetlisong bona u tla etsa li-sprints tse khutšoane. Ka mohlala, u ka sebelisa likhoune tseo u li arolang ka limithara tse 20. Ka li-sprints tsena u fana ka boholo ba hau, bo reretsoeng ho ntlafatsa matla a hau.

U batla ho etsa kemiso ea ho hula lebelo la lebelo. Latela setšoantšo se ka tlase ho tloha ho khoune ho ea ho khoune:

Boloka metsotso e 2 pakeng tsa lebelo le leng le le leng ebe u etsa e 'ngoe, empa shebella lebelo la pelo ea hau. Emela hore lebelo la pelo ea hau le khutlele ho 60-65% ea lebelo le phahameng la pelo ea hau ha u ntse u tsamaea butle ho khutlela qalong, ebe u potlakela ho khutlela khouneng ea pele.

Ke lula ke lekanya lebelo la pelo ea ka ka smartwatch ea ka, ke entse joalo mona poso mabapi le oache e ntle ka ho fetisisa ea lipapali e nang le leihlo la ho otla ha pelo bakeng sa koetliso ea lebaleng hore u ka bala.

Phapang e bonolo ha se ho beha likhoune ka tsela e otlolohileng, empa ke ho li sutumelletsa ka lehlakoreng la 45˚ ka lebelo le leng le le leng. Ka tsela ena u ka boela ua koetlisa agility ea hau.

Boikoetliso 2

Bakeng sa boikoetliso ba bobeli u etsa setup se fapaneng hanyane, mona u ka sebelisa likhutlo tsa sebaka sa kotlo ho haha ​​​​sete ea hau:

U haha ​​lebelo la hau moleng oa pele o otlolohileng, ebe u mathela ka nqa e le 'ngoe ho ea moeling oa sepheo ka lehlakoreng le leng la sepheo. Hape mona, etsa bonnete ba hore lebelo la pelo ea hau le khutlela ho 60 - 65% ea tekanyo e phahameng ea pelo ea hau pakeng tsa ho pheta-pheta.

Boikoetliso 3

Beha likhoune kapa lithupa fatše 'me u li arole ka nako e fapaneng ea limithara tse 1-2 ho arohana:

• Potlakisa limithara tse 15 ho tloha qalong
• Tsamaea holim'a thupa / khoune ka 'ngoe 'me u boloke lebelo la hau
• Butle ka mor'a ho fihla thupeng ea ho qetela
• Tsamaea butle ho khutlela qalong

Boikoetliso 4

Beha li-cones tse 6 joalo ka ha ho bonts'itsoe, ho qala moleng oa sepheo:

U sebelisa mokhoa o fapaneng ho khoune ka 'ngoe sebakeng sa kotlo:

1. Qala ho 1, matha morao ka lebelo le bohareng ho khoune A, ebe u reteleha 'me u etse lebelo le phahameng ho ea sekhutlong se hōle sa sebaka sa kotlo (2). Ebe u khutlela ho 1 ka lebelo la boiketlo.
2. Mehato e meng ea lehlakoreng ho ea ho cone B, ebe o matha ka lebelo le phahameng ho ea k'honeng e hole ea sebaka sa kotlo 'me u khutle u khobile matšoafo.
3. Jog ho khoune C, ebe lebelo le phahameng ho isa ho 2.
4. Ho mathela ho cone D, ebe lebelo le phahameng ho isa ho 2.

Sena se emela ho pheta-pheta ha 1. Boloka phomolo e mafolofolo bakeng sa metsotso e 3 pakeng tsa reps.

Boikoetliso 5

Mona re ikoetlisetsa tlhahlobo ea CODA e leng karolo ea Tlhahlobo ea FIFA ea Fitness moo bokhoni ba ho fetola tataiso bo hlahlojoang.

Beha li-cones tse peli (ena ke mohala oa ho qala), halofo ea mithara ho ea pele u beha li-cones tse ling tse peli, ena ke ntlha ea A (heke ea ho qala). Limithara tse 2 ho tloha ntlheng ea A, beha likhoune tse ling tse peli sebakeng sa B, 'me ka mor'a limithara tse 8, beha lithaele tse ling tse peli sebakeng sa C.

• Mona u matha lebelo la lebelo la limithara tse 10 x 8 x 8 x 10
• Pakeng tsa ntlha ea A le ntlha ea B ke limithara tse 2 le pakeng tsa ntlha ea B le ntlha ea C ke limithara tse 8 (ho tloha ntlha A ho ea ho C ke limithara tse 10)
• Ka mor'a pontšo, matha ho tloha moleng oa ho qala ho ea ho C
• Mathela ka lehlakoreng le letšehali ho ea ntlheng ea B, ebe u ea ka ho le letona ho ea ntlheng ea C
• Mabelo a tloaelehileng ho tloha ntlheng ea C ho ea hekeng ea ho qala
• Leka ho fumana pheletso e haufi le metsotsoana e 10

Boikoetliso ba ho Mamello

Boikoetliso 1

Beha 1: Qala ho tloha moleng o ka thōko 'me u mathele lehlakoreng le fapaneng le ho khutlela morao hape. Etsa sena hoo e ka bang 80-85% ea matla a hau a ho matha.
Beha 2: Qala ho tloha ka thōko 'me joale u etse se tšoanang empa lekhetlong lena u ea sebakeng sa kotlo

Boikoetliso 2

Beha 1: Sprint ho ea moeling oa sebaka sa kotlo le morao

Seta 2: Mathela moleng o bohareng le morao

Beha 3: Sprint ho ea moeling oa sebaka sa kotlo le morao

Pheta boikoetliso bo ka holimo empa lekhetlong lena qala ka set 3 'me u qetelle ka set 1.

Boikoetliso 3

6 x 10 metsotsoana e matha ka 70-80% ea lebelo la hau le phahameng. Metsotsoana e 15 ea ho phomola / ho hlaphoheloa (ho matha butle) pakeng tsa lebelo le leng le le leng

Boikoetliso 4

Seta 1: Sprint limithara tse 50 ho 80% ea lebelo la hau le phahameng. 25 metsotsoana ho hlaphoheloa
Beha 2: Sprint limithara tse 100 ho 80% ea lebelo la hau le phahameng. 45 metsotsoana ho hlaphoheloa
Beha 3: Sprint limithara tse 200 ho 80% ea lebelo la hau le phahameng. 1'30 metsotsoana ho hlaphoheloa

Boikoetliso 5

Potoloha lebala. Matha bolelele bo felletseng ba lebala ka thoko. Ebe u tsamaea u khobile matšoafo ho ea ka lehlakoreng le leng la lebala ka mola o ka morao. Ebe u matha morao ka lehlakoreng le leng ka lehlakoreng le ka thōko, 'me u tsamaee ho khutlela qalong. Matha hoo e ka bang 80-90% ea lebelo la hau le phahameng.

Boikoetliso 6

Mona re ikoetlisetsa teko ea Repeated Sprint Ability eo e leng karolo ea FIFA Fitness Test e lekanyang bokhoni ba ho etsa sprints khafetsa bohole ba limithara tse 30.

Beha li-cones tse peli fatše (ena ke mohala oa ho qala), mithara e le 'ngoe le halofo hape u behe li-cones tse ling tse peli, ena ke heke ea ho qala. Limithara tse 30 ho ea pele u beha li-cones tse peli hape, ena ke heke ea ho qetela.

• Ka mor'a pontšo, matha ka 100% ea lebelo le phahameng ho tloha moleng oa ho qala ho ea hekeng ea ho qetela (limithara tse 30)
• Khutlisa metsotsoana e 30 'me u khutlele moleng oa ho qala
• Pheta makhetlo a 5
• Leka ho qeta lebelo le leng le le leng ka tlase ho metsotsoana e 5 kamoo ho ka khonehang
• Barekisi ba bangata ba litsebi ba koahela sebaka sa 6 makhetlo a 40 ka metsotsoana ea 6 - 6,5 ka ho hlaphoheloa ha metsotsoana e 60.

Boikoetliso bo Matla a Phahameng

Boikoetliso 1

Beha 1: Matha ho tloha sebakeng sa kotlo ho ea ho se seng ebe u khutla hape. Matha hoo e ka bang 60-70% ea boholo ba hau

Beha 2: Pheta se tšoanang empa eketsa matla ho 80-90% ea max ea hau

Boikoetliso 2

Qala: matha 1000 m ka metsotso e 6, metsotso e 3 ho matha butle, 500 m ka metsotso e 3, metsotso e 3 ho matha butle, 500 m ka metsotso e 3

lipakeng: 1000m ka metsotso e 5, metsotso e 3 ho matha butle, 500m ho 2'30, metsotso e 3 ho matha butle, 500m ho 2'30

e tsoetseng pele: 1000m ka metsotso e 4, metsotso e 3 ho matha butle, 500m ka metsotso e 2, metsotso e 3 ho matha butle, 500m ka metsotso e 2

Boikoetliso 3

Beha li-cones tse 6 joalo ka ha ho bonts'itsoe ka tlase:

• Matha ho tloha ho cone 2, lap A ho ea ho cone 1, 'me butle u khutle hape lipakeng tsa 1 le 2
• Pheta ka li-cones B, C & D
• Pheta potoloho eohle hape ka tatellano ea morao (ke hore, D, C, B, A)
• Ena ke pheta-pheto e le 'ngoe

Ho hlaphoheloa ha metsotso ea 4 pakeng tsa sete ka 'ngoe

Boikoetliso 4

Mona re ikoetlisetsa Test Interval Test, eo e leng karolo ea FIFA Fitness Test e lekanyang bokhoni ba ho etsa letoto la mabelo a potlakileng ho feta 75 metres ho fapanyetsana le 25 metres intervals.

Mona re matha sebaka sa makhetlo a 40 75 ka nako ea limithara tse 25 e leng kakaretso ea limithara tse 4000. Re ka sebelisa mela ea bolo ea maoto ka lebaka la litekanyo tse batlang li nepahetse. Mona re sebelisa mela e ka morao le mela ea sebaka sa kotlo.

• Qala moleng oa sebaka sa kotlo haufi le sekhutlo
• Matha limithara tse 75, ke hore, ho ea moeling oa sebaka sa kotlo ka lehlakoreng le leng
• Emisa moleng oa sebaka sa kotlo 'me u tsoele pele ho ea ka morao' me u khutlele moleng oa sebaka sa kotlo (limithara tse 25 ka kakaretso)
• Moleng ona oa sebaka sa kotlo u qala ho matha hape ho ea ka lehlakoreng le leng
• Pheta ho fihlela u fihletse kakaretso ea 40
• Leka ho boloka kakaretso ea metsotsoana e 15 ka limithara tse 75 le metsotsoana e 20 ka limithara tse 25
• Ha ho hlokahale hore u sebelise melapo lebaleng la bolo, empa etsa bonnete ba hore sebaka sa 40 x 75 / 25 metres se nepahetse.

Boikoetliso bakeng sa botsitso ba hau ba mantlha

Lefatšeng la kajeno la Bophelo bo Botle le Boiketlo, ho thata ho pota-pota lentsoe "botsitso ba mantlha" le koetliso ea bolo ea maoto ha e fapane. Lipatlisiso li bontšitse hore mesifa ena ea mantlha e hlile e sebelisoa ho tšehetsa mokokotlo pele ho sisinyeha ha maoto le matsoho.

Sepheo sa koetliso ea motheo ea botsitso ke ho ntlafatsa bokhoni ba mesifa ea mantlha ea ho sebetsa ka katleho le ka katleho
sebetsa ka tsela e hokahaneng ho boloka kemo e nepahetseng.

Hase seo feela, empa hape ke habohlokoa haholo hore re be matla haholoanyane ho thibela likotsi tse ka hlahang nakong e tlang ka hohle kamoo ho ka khonehang. Ha u ikoetlisa, ha ua lokela ho tlohela boikoetliso ba mantlha le ba mantlha ba botsitso. Li etse beke le beke, makhetlo a 3 ka beke haeba ho khonahala.

Ntle le hore u matla haholoanyane, sena se boetse se na le molemo oa hore u tla khona ho tsamaea ka tsela e bonolo.

Mona ke tse ling tsa boikoetliso tseo u ka li etsang e le karolo ea lenaneo la hau la koetliso.

Superman

• Qala ka maoto a mane ka matsoho ka tlas'a mahetla le mangole tlas'a letheka.
• Beha mokokotlo oa hau sebakeng sa ho se nke lehlakore 'me u kopanye abs ea hau ka ho koala konopo ea mpa hanyenyane ho ea mokokotlong oa hau.
• Butle-butle renyetsa leoto le le leng morao ha u ntse u isa letsoho le fapaneng pele.
• E tšoare 'me u eketse nako ena ho fihlela metsotsoana e 20.
• Butle-butle khutlisetsa leoto la hao le letsoho morao 'me u fetole mahlakoreng.
• Etsa lihlopha tsa 5-10 reps.

Ho hlopha

• Otlolla ha u ntse u itšetlehile ka matsoho a hau
• Itihele fatše e le hore u phomole ka menoana ea hao ea maoto le litsoe
• Boloka mokokotlo oa hau o bataletse, ka tsela e otlolohileng ho tloha hloohong ho ea ho lirethe
• Eketsa pelvis ea hau 'me u koale sefuba sa hau, thibela mokokotlo oa hau o ka morao hore o se ke oa ema moeeng
• Tšoara metsotsoana e 20 ho isa ho e 60, khutlela morao 'me u phete
• etsa lihlopha tsa 2-5 reps

lepolanka le lehlakoreng

• Robala ka lehlakore le le leng, setsoe tlas'a lehetla la hao, etsa bonnete ba hore letheka le lekana
• Maoto ka bobeli a lokela ho lula a otlolohile 'me a tsamaisane le' mele
• Itihele holimo ho fihlela ho na le mola o otlolohileng pakeng tsa maoto, letheka le hlooho
• Tšoara metsotsoana e 20 - 60
• Theola 'me u phete ka lehlakoreng le leng

Ball ea Switzerland

• Robala ka mpa ya hao hodima bolo
• Beha matsoho a hau ka mor'a litsebe tsa hau 'me u tsoe sebakeng sa hau sa pele
• Khutlela tlase ho boemo ba hlooho
• Pheta lihlopha tse 15 tsa 3 ka ho phomola metsotsoana e 30

Boikoetliso bakeng sa ho pholisa

Otlolla Achilles

Ema ka leoto le leng ka pele ho le leng, maoto a lebisitse pele, serethe se khutlela fatše ka leoto la morao le kobehileng hanyenyane. Boloka mokokotlo oa hau o otlolohile 'me u itšetlehe ka serethe ho fihlela u qala ho o utloa ka tendon ea Achilles.

manamane a otlollang

Ema ka leoto le leng ka pele ho le leng - ho feta hanyane ho feta boikoetliso bo fetileng - maoto a lebile pele. Serethe fatše le leoto la morao le otlolohile. Ho boloka mokokotlo oa hau o otlolohile, khumama lengole la hao le ka pele 'me u tsamaise boima ba hau pele le tlase ho fihlela u ikutloa u otlolohile ka morao ho namane ea hau.

ho otlolla serope

Tšoara leoto la hau ka letsoho 'me u phahamise leoto la hau ka mor'a marako a hau. Hula leoto morao le hole le marako 'me u sutumelle lengole fatše. Sebelisa lerako kapa molekane haeba ho leka-lekana e le taba.

Hamstring Otlolla

Ema ka leoto le leng ka pele ho le leng, maoto a supile pele hape. Sututsa letheka ka morao 'me u boloke mokokotlo oa hao o otlolohile ka hohle kamoo ho ka khonehang, matsoho a hao a lutse ka lengole, ebe o otlolla leoto la hao le ka pele. Ebe o otloloha ka ho sutumelletsa letheka la hau morao le tlase.

Ho otlolla hamstring ha o paqame

Lula ka leoto le le leng ka pel'a hao, 'me le leng le kobehile hoo leoto la hao le amang ka hare ho leoto le otlolohileng. Boloka mokokotlo oa hau o otlolohile 'me u tšoare ntlha ea leoto la hao ka letsoho. Tšoara, exhale 'me u tsamaise matsoho morao ka leoto la hau. Fetola maoto 'me u phete.

groin stretch

Ema maoto a hao a arohane hoo e ka bang bophara ba mahetla. Boloka leoto la hao le letona le otlolohile, khumama lengole la hao le letšehali 'me u tšetlehe torso ea hau ho leoto le atolositsoeng ho fihlela u ikutloa u otlolohile ka lehlakoreng le ka hare la serope sa hao se letona.

motho ea tšoarang menoana

Qala ho otlolla sena ka lirethe tsa hau hammoho fatše, u tšoere maoto ka bobeli ka matsoho. Itšetlehe ho uena
letheka, butle-butle ho matlafatsa ho otlolla.

kgama lehetla

Tšela letsoho le le leng ka holimo sefubeng sa hau, u le tšoare ka letsoho le leng kapa forearm, ka holim'a setsoe. Exhale butle ha u ntse u hula letsoho la hao le ka holimo. Pheta bakeng sa letsoho le leng.

Triceps e otlolohile

Atolosa letsoho le le leng ho tloha bohareng ba mokokotlo oa hau, menoana e lebelletse tlase. Sebelisa letsoho le leng ho tšoara setsoe. Exhale butle 'me u hule ka bonolo.

Matsatsi a phomolo ka mor'a lithupelo tse matla

Ho phomola ho bohlokoa ho netefatsa ts'ebetso e nepahetseng ea 'mele. Ho bohlokoa hore bohle ba amehang
ho ikoetlisa kamehla ho fa mmele nako ya ho hlaphoheloa.

Ka mor'a ho ikoetlisa ka mamello, u hloka lihora tse ka bang 24 tsa nako ea ho hlaphoheloa pele u ka etsa boikoetliso bo tšoanang hape. Ka mor'a ho itloaetsa koetliso ea nakoana, etsa bonnete ba hore u fumana lihora tse ka bang 72 tsa nako ea ho hlaphoheloa.

Etsa bonnete ba hore ho na le phomolo e lekaneng lipakeng tsa lithupelo le lithupelo le litlholisano.

Mefuteng ena kaofela, ho hlaphoheloa ho tloha boikitlaetsong ho bohlokoa haholo. Haeba u sa hlomelloa, ka sebele u ke ke ua tsamaea kapele
qala ho falla mme boleng ba lithupelo bo tla fokotseha. Boemong bo joalo u koetlisa hangata (bongata) empa eseng ka katleho (boleng).

Phepo bakeng sa baahloli

'Mele ea rona e ka sebetsa ka matla a eona ha feela re sebelisa lijo le maro a nepahetseng. Sena se bohlokoa haholo matsatsing/lihora tse etellang pele papaling kapa thupelong.

Joaloka moahloli ea sa sebetseng, ha ua tlameha ho tela lintho tsohle tse monate le boiketlo ba bophelo, empa u tsoa ho seo u se kentseng. Haholo-holo haeba e 'ngoe ea lipheo tsa hau e le ho phela hantle' meleng le ho theola boima ba 'mele, sena ke ntho e 'ngoe eo u ka e elang hloko.

Ha e le hantle, lijo tsa hau li lokela ho ba le tse latelang:

Lik'habohaedreite: Lik'habohaedreite li na le mesebetsi e 'maloa ea bohlokoa. Li fana ka matla a 'mele le a kelello bakeng sa mesebetsi e matla haholo joalo ka ho letsa mololi kapa koetliso. Li kenngoa maling hore li sebelisoe e le matla hang-hang, kapa li bolokoe e le glycogen ka har'a mesifa le sebeteng hore li sebelisoe hamorao.

Glucose: mafura a mantlha a tšebetso ea boko ba rona, a sebelisa hoo e ka bang 60% ea tsoekere e teng. Kahoo ha tsoekere e maling e le tlaase, boko ha bo sebetse hantle kamoo bo lokelang ho sebetsa kateng. Liqeto
mme bokgoni bo fokotsehile mme mokhathala o tla ba teng. Boloka palo e nepahetseng ea lik'habohaedreite ho
leka-lekanya tsoekere ea mali le ho boloka maemo a matla le boima ba 'mele.

Ho na le mefuta e fapaneng ea lik'habohaedreite, tse ling tsa tsona li qhibiliha butle ebe li fana ka botsitso,
mohlodi wa nako e telele wa matla. Tse ling, tse monngoang kapele, li lebisa keketsehong e potlakileng ea tsoekere maling
le leqhubu la matla.

Mehloli e metle ea lik'habohaedreite tse liehang ho lokolloa:

• Pasta e nang le metsi a mangata
• Bohobe bo feletseng ba lijo-thollo
• Brown Basmati raese
• Oatmeal
• Muesli / All Bran
• Lentile / Soya / Linaoa tsa liphio
• Liapole / Lipere / Monokotsoai
• Broccoli / tamati / Linaoa tse tala
• Lino tse boreleli

Mehloli e metle ea lijo tse bobebe tsa carbohydrate tse tsoang kapele:

• Li-cookie tsa lijo
• Tsokolate
• lijana tsa lijo-thollo
• Libanana
• Tapole
• Litholoana tse omisitsoeng
• Buckwheat / Couscous
• Lero la tholoana
• Lino tsa lipapali

Mafura: li hlokahala lijong 'me li na le mesebetsi e mengata ea bohlokoa ka hare ho' mele. Mafura ke mohloli o ka sehloohong oa matla 'meleng le mohloli o ka sehloohong oa matla bakeng sa mosebetsi o tlaase. Mafura a sebetsa e le tšireletso khahlanong le ho sithabela ha litho tsa bohlokoa tse kang pelo, sebete, liphio, spleen, boko le lesapo la mokokotlo. Mafura ke karolo ea bohlokoa ea lisele tsohle tsa lisele, ho akarelletsa methapo le lisele tsa boko.

Mafura a bohlokoa lijong life kapa life bakeng sa baahloli, empa ho bohlokoa ho ja mefuta e nepahetseng ea mafura. Mafura a fumanoang peo, linate le litlhapi a bohlokoa, joalo ka mafura a polyunsaturated le oli. Mafura a tletseng le a monounsaturated a fumanoang lihlahisoa tsa lebese, 'me hangata lijo tse halikiloeng le tse entsoeng li nkoa e le mafura a sa hlokahaleng' me a lokela ho qojoa, haholo-holo haeba u batla ho theola boima ba 'mele.

Protein: Protheine ke macronutrient ea bohlokoa 'meleng. Ke lintho tse hahang masapo, tendons le mesifa. Li-enzyme tsohle ke liprotheine. Li-enzyme li laola mekhoa e mengata ea ho hlahisa matla, hammoho le kaho le tokiso ea lisele, haholo-holo mesifa. Protheine e ka boela ea sebetsa e le mohloli oa matla ka mor'a ho fokotseha ha lik'habohaedreite ka mor'a ho ikoetlisa, empa boemo bona bo lokela ho qojoa moo ho khonehang.

Ke lula ke reka motsoako bakeng sa lino tsa lipapali, li-smoothies le li-energy bar mona Decathlon ebe o nka lino tsa ka ka botlolong ea metsi kapa o li etsa hae pele ho tlholisano.

Ho Thibela ho Felloa ke metsi 'meleng

Mesifa ke 75% ea metsi. Ho lahleheloa ke metsi a ka tlaase ho 3% ho ka baka phokotso ea 10% ea matla le tahlehelo ea 8% ka lebelo, hape e ka senya ho tsepamisa mohopolo le ho tsepamisa mohopolo. Ho fufuleloa ke karabelo e tloaelehileng ea 'mele nakong ea koetliso kapa tlhōlisano. Phello e ke keng ea qojoa ke hore 'mele ka tlhaho o lahleheloa ke metsi.

Leha ho le joalo, nakong ea boikoetliso, li-sensor tsa lenyora lia thibeloa 'me u ke ke ua hlokomela hore u nyoriloe, kahoo hoa hlokahala hore balaoli ba lule ba le metsi hantle' me ba tsoele pele ho noa maro nakong ea papali.

1. Ka mokhoa o nepahetseng, balaoli ba lokela ho noa lilithara tse 2 tsa metsi ka letsatsi pele ho papali.
2. Ho lahleheloa ke maro a 'mele ho baka mokhathala, kahoo batšehetsi ba tlameha ho noa metsi a mangata nakong ea papali.
3. Molao oa letsoho ke: noa hanyane le hangata. Noa hoo e ka bang 200 ml (kopi ea polasetiki e tletseng) 'me u etse sena metsotso e meng le e meng e 15-20. Ka hona, ho emela phomolo ke nako e telele haholo.
4. Noa khalase e le 1 ea metsi metsotso e meng le e meng e 15 lihoreng tse etellang pele tlholisano.
5. Haeba u noa seno se nang le caffeine, u lokela ho noa khalase e eketsehileng ea metsi.
6. U ka khetha seno sa lipapali tsa isotonic nakong eohle ea tlholisano kapa halofo ea thupelo e matla bakeng sa ho tlatsa metsi kapele.

Seno sa hau se lokela ho ba le eng hantle?

1. Maemong a chesang, metsi feela a lokela ho nkoa. Lebaka ke hobane ho eketsoa ha lik'habohaedreite ho na le tšekamelo ea ho liehisa lebelo leo metsi a kenngoang maling ka lona.
2. Noa seno se nang le lik'habohaedreite qalong se lateloa ke seno se tloaelehileng sa lipapali tsa lik'habohaedreite nakong ea phomolo le se seng metsotsong e 20 e fetileng.

Barekisi le bona ba lokela ho fana ka metsi a lekaneng kamora moo ho ntlafatsa tahlehelo ea mokelikeli. Noa maro ka mor'a tlhōlisano bonyane makhetlo a le mong le halofo ho lahleheloa ke boima ba 'mele. Ke hore, haeba 1 kg ea boima ba 'mele e lahleheloa ke mofufutso, noa lilithara tse 1,5 tsa mokelikeli. Noa kapele ka mor'a ho ikoetlisa kaha ho hlaphoheloa ha mokelikeli oa 'mele ho nka bonyane metsotso e 30.

Letsatsi pele ho papali

1. Ja lijo tsa hoseng tse nang le lik'habohaedreite tse ngata butle, mohlala, sekotlolo sa muesli se nang le litholoana, likotoana tse 1-2 tsa toast ea koro (e nang le jeme, marmalade kapa mahe a linotsi haeba u rata), le khalase ea lero la litholoana.
2. Ho bohlokoa ho noa haholo motšehare (metsi, lero, lino tsa lipapali, joalo-joalo).
3. Ja "li-snacks" tse 2-3 letsatsi lohle.
4. Pele ho lijo tsa hau tse kholo (mantsiboea) - ja lijo tse thehiloeng ho lijo tse nang le lik'habohaedreite tse fokolang butle.

Letsatsi la papali

1. Ja lijo tsa hoseng tsa khabohaetereite tse sa thekeseleng joalo ka letsatsi le fetileng.
2. Ja lijo tse lokolotsoeng butle pele ho lijo tsa pele ho papali lihora tse 3-4 pele ho qala.
3. Tsoela pele ho ja 'li-snacks tsa lik'habohaedreite' ho fihlela hora e le 'ngoe pele ho lebelo.

Ka mor'a papali

1. E-ja seneke sa lik'habohaedreite kapele kamoo u ka khonang ka mor'a tlhōlisano kapa koetliso, mohlala, banana,
   libisikiti tsa tshilong ya dijo, jj.
2. Ja lijo tse nang le lik'habohaedreite nakong ea lihora tse 2 tsa papali kapa thupelo.

Joost Nusselder, mothehi oa bo-ramatsete.eu ke morekisi oa litaba, ntate ebile o rata ho ngola ka mefuta eohle ea lipapali, hape o bapetse lipapali tse ngata bophelo ba hae bohle. Hona joale ho tloha 2016, eena le sehlopha sa hae ba ntse ba theha lingoloa tse thusang tsa blog ho thusa babali ba tšepahalang ka mesebetsi ea bona ea lipapali.