Horar da ƙarfi ga masu gudu da 'yan wasan ƙwallon ƙafa

'Yan wasa da suke ɗaga kaya suna gudu da sauri kuma ba sa yawan yin kasawa. Ba batun bayyanar tsoka bane, game da jijiyoyi da tsokoki ne da zasu iya sha ƙarfin.

Sau nawa ne za a yi horo?

• A lokacin kakar: biyu gajeren zaman a mako (304040 min), da rana bayan wani wasa ko kafin wani sauki rana.
• A cikin kakar wasa: uku zaman, nauyi kaya wannan shi ne inda tushe da aka gina.

Ayyukan da suka fi samun riba

1. Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwar ƙwalwar ƙwal mafi kyawun motsa jiki don rage raunin hamstring (har zuwa 50% ƙasa a cikin karatu). 2 × 46 jinkirin saukarwa.
2. Ƙungiyar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwarƙwarƙwararƙwarƙwarƙwararƙwararƙwarƙwararƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙ 3 × 58.8.
3. Rashin mutuwa ko Rashin mutuwar Romanian 3 × 5.
4. Ƙananan ƙwai suna girma jijiyar Achilles tana son kaya. 3 da 10.
5. Tsalle-tsalle da sauka (plyometrics) 3 × 5, kawai idan sabo ne.

Inda ya dace a cikin mako

Kada a taɓa yin motsa jiki mai ƙarfi a rana kafin wasa. Idan kun yi wasa a ranar Asabar: ƙarfin Litinin da Laraba, kunna haske Jumma'a.

Jiki da nauyi a rana guda

Idan dole ne ka yi duka biyun, ka fara yin abin da ya fi muhimmanci. Tashi kafin gudu yana ƙarfafa ƙarfi; gudu kafin ɗagawa yana ƙarfafa jimiri. Lokacin da ya fi dacewa shi ne sa'o'i shida.

Kuskuren da ake yawan yi

• Kawai shimfidawa da "prehab" ba tare da kaya ba tsokoki ba sa samun ƙarfi daga shimfiɗa.
• Horar da rashin nasara a cikin kakar wasa cewa gajiya ya bayyana a filin wasa.
• Tsallake aikin kafa ɗaya Wasanni na faruwa ne a kafa ɗaya.

Gajerun bayanai

• Darussan motsa jiki biyu a mako a kakar wasa, uku a lokacin bazara.
• Ƙungiyar Nordic curl ita ce mafi kyawun inshora a kan raunin hamstring.
• Kada ka taba yin motsa jiki mai tsanani a ranar da za ka yi wasa.