Horar da kwallon kwando a waje da filin wasa: Ƙarfi, Tsalle da kuma Yanayin da ke Nuna a cikin Kashi na Hudu na Hudu

Kwando wasa ne na gajerun, maimaita fashewa: tseren da ya ɗauki dakika uku, da tsalle-tsalle, da tsalle-tsalle, sannan kuma daga sama. A cikin minti 40 na lokacin wasa kuna yin tsalle-tsalle 40 zuwa 60 da kusan sauye-sauye dubu, kuma tserenku mafi tsawo ba sau da yawa fiye da mita 20. Shirin horo wanda ya rage zuwa tseren kilomita biyar na yau da kullum yana rufe watakila kashi biyar na abin da wasan yake bukata daga gare ku.

Ƙarfin: sau biyu a mako, babu wani abu mai ban mamaki

Darasi biyu na motsa jiki a mako sun isa a kakar wasa, uku a cikin kakar wasa. Ka zaɓi motsa jiki shida ko bakwai, ka ci gaba da yin hakan har tsawon watanni, kuma ka ƙara nauyi kada ka canja motsa jiki kowane mako.

• Ƙarƙashin baya 4 sets na 5 a kusan 80885% na max, 23 minti hutawa tsakanin sets.
• Ƙungiyar ta Romaniya ta mutu 3x8, ragewa a karkashin iko na dakika 3.
• Ƙungiyar Bulgarian ta raba 3x8 a kafa, da dumbbells a hannu.
• Ƙarƙashin ƙuƙwalwa ko ƙuƙwalwar ƙuƙwalwa 3x6.
• Ƙarƙashin ƙirar ƙirar ƙirar ƙira 3x8.
• 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 3x5, saukar da lokaci kawai.

Koyar da kwandon tare da ɗaukarwa da kuma anti-juyawa, ba 200 crunches: wani 4x30 mita manomi ta kai tare da 243232 kg da hannu da kuma 3x10 da gefe Pallof latsa yi mafi real aiki fiye da wani abs kalubale.

Aikin tsalle-tsalle ya kamata a fara shi.

Ana yin gwajin farko a zaman, ba a ƙarshen lokacin da ka gaji ba. Sau biyu a mako, 80 zuwa 120 na tuntuɓar ƙasa a kowane zaman wannan ya fi ƙasa da yadda yake sauti, kuma an yi niyya.

• Tsaye tsalle 4x3, cikakken 45 seconds tsakanin sets.
• Saukowa daga akwatin 304040 cm kai tsaye zuwa tsalle mai tsaye 4x4.
• Ƙarƙashin ƙafa ɗaya 3x5 a kowace kafa.
• Mataki biyu na tsalle-tsalle 5x3.

Idan tsalle na biyar a cikin saiti ya fi ƙasa da na farko, saitin ya ƙare. Tsalle-tsalle yana kyautata ta wajen maimaitawa masu kyau; gajiya tana maimaita mummunan tsari ne kawai.

Ƙafafun kafa da gwiwoyi

Fuskoki sune raunin kwando mafi yawanci a cikin yawancin bayanan kula da rauni suna da wani abu kamar kashi ɗaya bisa uku zuwa rabi na duk abin da ya faru. Rigakafin yana da ban sha'awa kuma yana ɗaukar minti biyar:

• Matsayin kafa ɗaya, 3x30 seconds a kafa, saiti na ƙarshe tare da idanu rufe.
• Dan maraƙi mai kafa ɗaya yana ɗaga 3x15, sannan ya ɗora da 102020 kg da zarar hakan ya zama mai sauƙi.
• Idan ka riga ka yi rauni a idon ƙafa, haɗarin sake yin hakan ya ninka sau biyu a cikin watanni 12 masu zuwa. Ka yi aikin daidaitawa kullum na watanni uku, ba makonni biyu ba.

Don gwiwar tsalle (ciwo a ƙasa da gwiwar gwiwa, mafi muni bayan zaune a tsaye), jinkirin nauyi yana aiki mafi kyau: Ƙungiyar Mutanen Espanya tana riƙe da 4x45 seconds, ko kuma kafafu 4x8 tare da saukowa na 4 seconds, sau uku a mako. Za a iya jin ciwo har sau uku cikin goma a lokacin motsa jiki; amma ba za a ji ciwo da ya fi muni ba da safe.

Dalilin da ya fi haifar da matsala ba wani motsa jiki ba ne yana da tsalle a cikin girma. Kada ka kara yawan minti na mako-mako a filin wasa fiye da 10% a cikin makon da ya gabata. Yawancin raunin da aka samu a cikin kwanaki 10 na farko na kakar wasa da kuma kwanaki 10 na farko bayan an sallame su.

Yanayin da ke kama da wasa

Maimakon yin dogon gudu, ka yi abin da wasan ya ce:

1. 10x 30 mita sprints tare da 30 seconds hutawa (kimanin minti 6 na ainihin aiki).
2. 5-10-5 canzawar motsa jiki 6 reps, 60 seconds hutawa.
3. 6x 30 seconds a kan keke ko gudu, 90 seconds tafiya tsakanin.

Sau ɗaya a mako ƙara minti 253030 na gudu ko hawan keke a bugun zuciya a kusa da 13014145. Hakan yana sa ka dawo da hankalinka da sauri ba tare da ka yi sanyin gwiwa ba.

Abinci, ruwa da barci

Lambobin da kilogram na nauyin jiki; misali shine mai kunnawa 85 kg:

• Carbohydrate: 577 g/kg kowace rana a cikin cikakken horo, don haka 4255595 g. Wannan shi ne wanda 'yan wasan kwando ke rasawa sau da yawa.
• Ƙarfin furotin: 1.62.2.0 g/kg, don haka 13617170 g, raba a cikin abinci 4 na 354040 g.
• Abin da ke cikin kitse: a kusa da 1 g / kg, ba kasa da 0.8 ba.
• Gabatarwa: Abincin sa'o'i 3 tare da 1 2 g / kg na carbs da ƙananan kitse; wani 20 30 g game da minti 30 45 kafin tip-off ( 'ya'yan itace, ruwan' ya'yan itace, gurasa tare da zuma).
• Ruwan ruwa: 500 ml sa'o'i biyu kafin, 150250250 ml kowane 1525020 minti yayin wasa, da 1.5 lita bayan haka ga kowane kilogram na nauyin jiki da aka rasa.

Barci na awa takwas zuwa tara ba abin da za a yi da shi ba ne. 'Yan wasa da suke barci kasa da sa'o'i bakwai suna nuna yawan raunin da ya fi haka, kuma daidaito na harbi ya ragu kafin ka ji gajiya.

Gina makon

Misalin lokacin bazara: Litinin ƙarfin ƙarfin da tsalle-tsalle, ranar Talata aikin kotu da jinkiri, Laraba mai sauƙi (30 minti a kan keke, motsi), Alhamis ƙarfin ƙarfin da tsalle-tsalle, ranar Jumma'a aikin kotu, Asabar biyar zuwa biyar, Lahadi kyauta. A lokacin kakar wasa, ka daina motsa jiki sau ɗaya, ka yi motsa jiki sau ɗaya, kuma ka bar shi aƙalla sa'o'i 48 daga wasa.

Lokacin da za ka je wurin likita

• Ba za ku iya yin matakai huɗu a kan idon da ya ji rauni ba, ko kuma kumburi bai fara raguwa ba bayan kwanaki 4 5.
• Kun ji ko jin ƙwanƙwasa a cikin gwiwa a saukowa kuma ya kumbura a cikin sa'a daya – yi tsammanin wani ligament ko meniscus.
• Ciwon ƙuƙwalwar ƙuƙwalwar da ke farkawa da dare kuma yana ciwo a ƙarƙashin yatsan yatsa yiwuwar damuwa.
• Ciwon kirji, zafin rai, rashin hankali ko bugun zuciya yayin aiki a ranar, babu jira.
• Wani harbi a kai tare da tashin zuciya, rikicewa ko gani biyu: babu sakewa don wasa a wannan rana, cikakke.
• Duk wani ciwo da ya wuce makonni biyu duk da rage yawan ku.

Gajerun bayanai

• Ƙarfi sau biyu a mako: 4x5 squat a 80885%, da kuma hamstring da aikin kafa ɗaya.
• Tsalle aiki yayin da sabo, 80120120 lambobin sadarwa, kawo karshen saitin lokacin da tsawo ya sauka.
• Kare idon kafa da kuma patellar tendon tare da aikin daidaitawa na yau da kullum da jinkirin ɗaukar nauyi minti biyar a rana.
• Yanayi a cikin mita 30 da 30 seconds lokaci, ba kilomita.
• 57 g/kg carbs, 1.62.2.0 g/kg protein, 89 hours na barci; ba ƙara mako-mako kaya fiye da 10%.