Txhim kho koj qhov kev ua tiav nrog kev kawm ceev
Koj tuaj yeem cob qhia rau kev kub ntxhov thaum twg koj txoj haujlwm tseem tsom ntsoov rau kev ua siab ntev? Kev ceev kev cob qhia los ntawm kev xyaum hleb yog ib txoj kev los txhim kho koj qhov kev ua haujlwm zoo.
Sprint thiab ceev Kev Kawm
Yuav luag txhua yam kev ua si yuav muaj txiaj ntsim los ntawm kev sib txuam thiab kev ua kom tiav, tiam sis feem ntau cov neeg ncaws pob siv sijhawm ntau ntawm lawv cov sij hawm kawm teem rau kev ua siab ntev. Nrog rau qhov kev xav, kev xyaum ceev yog ib txoj hauv kev zoo rau kev ncaws pob koj qhov kev ua tau zoo dua ib daim ntawv teev npe.
Tiam sis muaj ib qho caveat.
Sprint thiab ceev kev cob qhia kev cob qhia yuav tsum yog siv tom qab lub zog ntawm kev nyab xeeb tau tiav. Koj qib qoj ziag no yuav tsum cia koj khiav qeeb mus ntev li 20 mus rau 30 feeb txhua lub sijhawm thiab koj yuav tsum muaj tsawg kawg 3-lub hlis ntawm kev ua si txhua yam ua ntej ntxiv rau kev xyaum siv ceev.
Tsuas siv lij, zoo li ib tug neeg sib tham ntawm no, tuaj yeem yog ib feem ntawm qhov kev cob qhia ntawm kev kawm thiab yuav tsum ua tsis pub tshaj ob zaug ib lim piam, nrog rau ob hnub rov qab ntawm kev ua haujlwm.
Qauv Cawm Kev Cob Qhia
Cia wb mus saib cov qauv kev xyaum xyaum ceev pib nrog ib qho chaw sov so kom zoo, thiab xaus nrog ib qho chaw txias.
Pib Nrog Txoj Kev Txaus Ntshai
Pib los ntawm kev sib tw rau 10 feeb ntawm kev yooj yim qeeb pace. Qhov no yog ua raws li qee qhov yooj yim ntawm cov lus tsa suab stretches rau koj lub xub pwg, lub duav, pob taws, caj dab, lub cev, thiab lub taub hau. Txav maj mam txav thiab nqus pa.
Tuav Daim Ntawv Kom Zoo
Daim ntawv zoo yog qhov tseem ceeb kom tau txais txiaj ntsig thiab tsis txhob ntxiv kev nyuab siab rau koj lub cev thaum lub sijhawm siv phom.
Daim ntawv zoo txhais tau hais tias tswj kom muaj kev sib koom zoo thaum uas tsom ntsoov rau qhov koj tsiv tsis tau sai npaum li cas koj tsiv mus. Txhawm rau kom zoo, koj yuav tsum tsis txhob fatigued thaum koj pib xyaum. Yog tias koj muaj kev mob nkeeg, nws yog qhov zoo tshaj plaws los tos thiab ua rau koj cov kev xyaum ua lwm lub sijhawm thaum koj muaj kev txhawj xeeb thiab zoo so.
Koj daim ntawv yog thawj qhov uas yuav raug kev txom nyem thaum koj nkees. Cov hnoos qoob loo yuav tsum tau ua kom hnav cov kws cob qhia thiab tsis sib tw.
Xav kom tau daim ntawv zoo:
- Tsis txhob khoov rau pem hauv ntej ntawm lub duav
- Thawb lub npib ntawm koj txhais taw (tsis yog koj teg)
- Tsom koj lub zeem muag mus rau thaum kawg ntawm chav kawm
- Khaws cov npuaj sab nraub qaum / rov qab (tsis nyob thoob hauv lub cev)
- Tes tso twj ntawm lub xub pwg mus rau lub siab (cov txiv neej) thiab los ntawm siab siab rau lub duav (poj niam)
- Luj tshib yuav tsum nyob ntawm 90 degrees txhua lub sijhawm
- Tu sab caj npab, xub pwg, thiab ob txhais tes
- Txhob npau taws taub hau los yog twisting
- Kav nrawm nrawm rau sab nraud thiab tsis sab sab
20 Meter Drills
Ua cov nram qab no hnyav 2-3 zaug txhua zaus.
- Cov kauj ruam taug kev: Ua lub hauv caug qis mus txog qib siab
- Cov kauj ruam hauv kauj ruam: Khiav tawm hauv siab mus txog rau qib siab
- Sib tw
- Crossovers: Jog sideways thaum hla txoj cai ceg ntawm sab laug ceg, ces sab laug txoj cai ceg
- Lub pob me nyuam ncaws pob: Thaum nws khiav kauj pob taws mus rau pob tw nrog txhua kauj ruam
- Ntaus Cov Ntaus: Ib-ko taw hu ib lub xwmfab
- Plyometrics: Tib ceg hopping, bounding, luav hops, ntxig jumps, dhia obstacles
30 'Meter' Drills
Ua cov nram qab no hnyav 2-3 zaug txhua zaus.
- Ob ceg ceg hops: Dhia rau pem hauv ntej hla cones lossis lwm tus cim
- Zig Zag hops: Dhia rau pem hauv ntej zig-zag qauv
- Ib qho ntawm ib sab ntawm ib sab: Dhia ntawm ib sab, ces lwm tus
Ceev Drills
- 5 reps / 10 meters / 100 feem pua ntawm kev siv zog (tag nrho tawm ntawm 4 pib point) rov qab taug kev. Siv sijhawm li 5 feeb so ntawm txhua zaus.
- 5 reps / 20 meters / 100 feem pua ntawm kev siv zog (tag nrho tawm ntawm 3 taw tes pib).
- 5 reps / 40 meters / 100 feem pua ntawm kev siv zog (tag nrho tawm los ntawm 3 point pib).
- 2-3 lauj kaub ntawm 30-meter sprints ntawm 100 feem pua rau kev tsuj roj (ua tau hla 20 meters thiab ntawm max rau 30 meters).
Txias cia
Yuav ua rau koj txias mus rau 10 feeb rau qeeb, khov kho padi, thiab xaus nrog lub cev kom ncav caj pas. Siv ib lub sij hawm los saib cov lus qhia 10 kom ceev koj txoj hauj lwm tom qab qoj ib ce .
Hauv Qab Hauv Kev Tshawb Xyuas rau Sprints Nrog Kev Tshaj Xob Npau Lawm
Txawm tias cov kev ua si feem ntau yog nyob ntawm kev sib txuam thiab kev ua kom tiav, feem ntau cov kev ua haujlwm yog tsom rau kev ua siab ntev.
Tsis tau ua qhov zoo tshaj plaws, tshwj xeeb tshaj yog thaum yuav tsum tau caij npav, cov kev ua hauj lwm uas tsom ntsoov ceev yog qhov tseem ceeb.
Tus qauv kev xyaum ua piv txwv tuaj yeem pab koj ua tau zoo tshaj, tab sis yuav tsum tau tsuas yog ua tiav thaum koj twb muaj lub cev zoo, tau ua haujlwm tsis tau ntev li ntawm 3 lub hlis, thiab tau yooj yim khiav ntawm 20 mus rau 30 feeb. Txawm hais tias koj nyob hauv lub cev zoo, yuav tsum ceev nrooj kom ceev yog tias koj muaj kev mob nkeeg. Nco ntsoov koj tuav daim ntawv zoo, kom muaj kev sov siab ua ntej, thiab cia kom txias dua tom qab koj xyaum.
> Qhov chaw:
> Yug, D., Zinner, C., Duking, P., thiab B. Sperlich. Kev Tiv Thaiv Ib Qho Kev Tiv Thaiv Kev Tshawb Fawb Kev Kho Kev Hloov Tawm Ntawm Kev Tawm Ntawm Kev Ceev thiab Lub Chaw Ncaws Pob Ua Ntej hauv Cov Hluas Feem Ntau Cov Tub Ntxhais Ua Si> Phau Ntawv Qhia Txog Kev Ua Si thiab Tshuaj Kho Mob . 2016. 15 (2): 314-9.
> Fernandez-Fernandez, J., Sanz, D., Sarabia, J., thiab M. Moya. Qhov Teebmeem ntawm Cov Kev Ua Si Cov Kev Ua Si lossis Cov Kev Nruab Nrab Siab hauv Cov Hluas Kev Ua Si. International Journal of Sports Physiology thiab Kev Ua Haujlwm . 2017. 12 (1): 90-98.