tababarka xawaaraha 3-1-1-0: waxa ay tiradaasi ka dhigan yihiin iyo sida loo isticmaalo

tababarka xawaaraha macnaheedu waa inaad joojiso tirinta mar kale oo kaliya oo aad bilowdo tirinta ilbiriqsiyada ku jira mar kale. Calaamadda 3-1-1-0 waa meesha caadiga ah ee lagu galo, iyo hal set oo daacad ah ayaa ku tusi doona inta bounce iyo momentum aad isticmaashay halkii aad ka isticmaali lahayd muruqyada. Halkan waa sida loo akhriyo, inta miisaan ee aad lumiso, iyo meesha aysan macno lahayn.

Maxay yihiin afarta lambar?

Lambarada waxay ku xigtaan hal mar oo isku xigta, oo lagu cabbiro ilbidhiqsiyo:

1. 3 marxaladda hoos u dhigista (xagalka) waxay qaadataa saddex ilbiriqsi: hoos u dhaca laabtaada, jirkaaga oo hoos u dhacaya.
2. 1 hal daqiiqo oo joogsi ah oo hoose, oo aan lahayn dib u soo kabashada iyo nasashada.
3. 1 wajiga kor u qaadista (concentric), hal ilbidhiqsi, la xakameeyo laakiin ujeedadu waa in la dardar geliyo.
4. 0 ha joogsanin meesha ugu sareysa; isla marka aad xidhid, hoos u dhaca soo socda ayaa bilaabanaya.

Taasi waxay dhigeysaa in hal mar uu ku dhaco qiyaastii shan ilbiriqsi. 8 oo qaybood oo ah ayaa qaadata 40 ilbiriqsi oo aad ku xiran tahay, halka isku qaybood oo kale oo aad ku socotid xawaaraha caadiga ah ay qaadato 16 ilaa 20 ilbiriqsi. Marka sideedkii waqtiga ma aha sideedkii aad caadi ahaan sameyneyso.

Sababta 3-1-1-0 si gaar ah

Saddex ilbiriqsi hoos ayaa ku filan in ay dilaan dhaqdhaqaaqa iyo gaaban oo ku filan in set aan u noqon imtixaanka adkeysiga. Joojinta hoose ee hal ilbiriqsi waxay ka saartaa boobka godka meesha saxda ah ee farsamada ay ku burburto iyo meesha kala-goysyada ay qaataan dhaawaca ugu weyn. eberka sare wuxuu ka dhigan yahay inaadan waligaa nasin marka aad xirantahay, marka xiisadu waxay ku sii jirtaa muruqyada inta lagu jiro ciyaarta oo dhan.

Waxa aad dhab ahaantii hesho: xakamaynta hoose ee wanaagsan, akhris deg deg ah oo dhinaca ugu daciifsan (shaqada hal xubin ayaa muujineysa qiyaastii 10 ilbidhiqsi), iyo kicinta koritaanka wanaagsan iyadoo la adeegsanayo 20-30% culeys yar. Taasi waa mid faa'iido leh marka jilbahaaga ama dhabarkaagu aysan u dulqaadan karin waxyaabo culus oo aad rabto inaad ka baxdo.

Miisaanka aad u baahan tahay inaad iska qaadato

Halkaan ayay dadka intooda badani ku qaladsan yihiin waxay sii wadaan isku xidhka waxayna ka baxaan setka saddexaad. Xeerka ugu weyn: hoos u dhig 20-30% miisaanka shaqadaada tirada isku midka ah ee soo noqnoqoshada.

• 100 kg x 8 oo xawaare caadi ah ku jiifso → 70-75 kg x 8 3-1-1-0.
• Saxaafadda 80 kg x 8 → 60-65 kg x 8waa wax aad u fiican .
• Xiddigaha Ruushka ee 100 kg x 10 → 70-80 kg x 10waa wax aad u fiican .
• Xadgudubyada miisaanka jirka x 8 → filaan 4-5 dib u soo noqoshada waqtiga oo nadiif ah; ku dar waxyaabo yaryar oo diidmo ah.

Haddii waqtiga uu ka baxo ka hor intaadan soo celin, culeyska ayaa aad u culus. Heerka ma aha in la dhammeeyo setka waa in celinta ugu dambeysa ay qaadato shan ilbiriqsi.

Sida loo tiriyo adigoon qiyaasin

Tirinta maskaxdaada waa mid aan la isku halleyn karin; qof kasta oo daalsan ayaa xawaaraha sii kordhaya. Saddex arrimood oo wax ku ool ah:

• tirinta kun iyo hal, kun iyo laba, kun iyo saddex weedh kasta waxay qaadataa qiyaastii hal ilbiriqsi.
• Codsi metronome ah oo 60 garaacda daqiiqaddii ah; hal garaac ayaa u dhiganta hal ilbiriqsi.
• La soco qofka aad tababarka la gasho laba toddobaad ee ugu horeeya ilaa uu si toos ah u bilaabo.

Haddii 8 aad qaadato 25 ilbiriqsi halkii aad ka qaadan lahayd 40, ma aadan sameynin shaqo xilliyeed waxaad sameysay xirmo caadi ah oo culeys yar leh.

Qorshe lix todobaad ah oo aad maanta bilaabi karto

Ha u beddelin fadhigaaga oo dhan. Qaado hal ama laba kor u qaadista ugu weyn ee jimicsiga Wax walbana iska daaya.

1. Toddobaadka 1aad ilaa 2aad: kor u qaad hal mar, 3 set x 8 repetitions, miisaanka laga jarayo 25%, 2 daqiiqo oo nasasho ah inta u dhaxaysa.
2. Toddobaadyada 3-4: laba kor u qaadista fadhiga, 3-4 set x 8, ku dar 2.5-5 kg marka set kasta uu haysto xawaare nadiif ah.
3. Toddobaadyada 5-6: 4 set x 6 repetitions oo culeyska uu ku soo laabto ilaa 85% miisaankaaga caadiga ah ee shaqada, isla xawaaraha.

Toddobaadka lixaad kadib, ku noqo xawaaraha caadiga ah laba ilaa saddex toddobaad. Waxaad hubaal kor u qaadi doontaa wax ka badan sidii hore, maxaa yeelay booska hoose ayaa la xaliyay intaas ka dib.

Halka uu ku haboon yahay xawaaraha

Hoos u dhigista gaabiska ah ma isku darsato dhaqdhaqaaqyada qarxa: nadiifinta, qabashada, boodboodka, duulimaadyada. Xawaaraha ayaa ah waxa ugu muhiimsan ee halkan ka jira, marka hoos u dhigista ayaa kaa dhan ah. Marka la eego kor u qaadista caadiga ah ee dhulka, hoos u dhac saddex ilbiriqsi ah ayaa culeys ku ah dhabarka hoose isticmaal nooca Rumaniya halkii. iyo isku dayga ugu badan (1-3 celcelis oo ka badan 90% ee ugu badan ee aad qabto), ka tag xawaaraha gebi ahaanba.

Wax kale: ka filan xanuun daran labadii toddobaad ee ugu horeysay, oo ugu badnaan 24-48 saacadood ka dib. Taasi waa sababta aadan ugu bilaabin shan jimicsi oo isku mar ah.

Goorta la raadsado dhakhtar

Tempo waa hab lagu fuliyo kor u qaadista, laakiin si gaabis ah u rarida waxay soo bandhigeysaa dhibaatooyinka ay dhaqdhaqaaqa qarineysay. U tag dhakhtarka haddii:

• aad hesho xanuun qallafsan oo kala duwan oo ku saabsan hal dhibic oo ka mid ah dhaqdhaqaaqa oo aan ka tagin xitaa miisaanka fudud;
• xanuunka uu socdo in ka badan laba toddobaad inkastoo uu nasasho iyo culeys yar yahay;
• aad dareento dareen ah in gacanta ama lugtaada ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareento dareen ah in ay ku dareen tahay dareen ah in ay ku dareen tahay dareen ah in ay ku dareen tahay dareen ah in ay ku dareen tahay dareen ah in ay ku dareen tahay dareen ah in ay dareen tahay dareen ah in ay dareen tahay dareen ah in ay dareento dareen ah in ay dareen tahay dareen ah in ay dareen tahay dareen ah in ay dareen tahay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen in ay dareen in ay dareen in ay dareen in ay dareen in ay dareen in ay dareen in ay dareen in ay dareen ay dareen ay dareen in ay dareen in ay dareen in ay dareen ay dareen ay dareen ay dareen in ay dareen ay dareen ay dareen in ay dareen in ay ay dareen ay dareen ay dareen in ay ay dareen ay dareen ay ay ku dareen ay ku dareen ay ay ku dareen ay ku dareen ay ay ay ay ku dareen ay ay ay ku dareen ay ku dareen ay ku dareen ay ay ay ku dareen ay ay ay ay ay ku dareen.
• aad dareento madax xanuun, xanuun laabta ama neefta oo yaraada inta lagu jiro jimicsi jimicsi dheer oo culeys lagu qaado ayaa si ku meel gaar ah kor u qaada cadaadiska dhiigga, marka marka marka hore hubi haddii aad qabtid cadaadiska dhiigga oo sarreeya, qanjidhada, ama qalliin dhawaan la sameeyay.

Qoraalka gaaban

• 3-1-1-0 waxay ka dhigan tahay 3 ilbiriqsi hoos, hal ilbiriqsi oo joogsi ah hoose, hal ilbiriqsi oo kor, aan joogsi lahayn sare qiyaastii shan ilbiriqsi hal mar.
• Ka qaad 20-30% miisaankaaga shaqada; guusha waxay ka dhigan tahay in wakiilka ugu dambeeya uu weli haysto heerka buuxa.
• Isticmaal metronome 60 bpm ama tirso kun iyo hal tirinta dadka ayaa had iyo jeer si dhakhso ah u dhacaya.
• Ku dheji hal ama laba kor u qaadista oo waaweyn hal mar lix toddobaad kadibna ku noqo xawaaraha caadiga ah.
• Iska dhaaf kor u qaadista qaraxa, kor u qaadista dhulka, iyo kor u qaadista ugu badan.