Yakha Amandla Namandla Okugijima
I-Tennis idinga amandla namandla futhi mhlawumbe ukukhuthazela ukuthatha wena phezu kwamaqoqo amahlanu noma isethi esithathu eside. Ukuhlanganisa amandla, amandla nokukhuthazela kungaba nzima ukufeza.
Ngemidlalo yezemidlalo esebenzisa izisindo ekuqeqeshweni kwabo, okuyinto yezemidlalo kakhulu kulezi zinsuku, ukuqeqeshwa kuphulwe zibe yizigaba zonyaka ngeziphumo ezinhle kakhulu. Isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Lokhu kubizwa ngokuthi i-périodization.
Ngokungafani nebhola noma i-baseball, isibonelo, ungakwazi ukudlala i-tennis njalo ngonyaka, endlini yangaphandle noma ngaphandle. Noma kunjalo, yilapho uhlelo lokuqeqeshwa kwesisindo lungabonakala uma i-tennis yakho idlala inkathi ilandelwa yisikhathi esivaliwe noma 'sokuphumula' futhi udinga ukwakha bese uchitha isikhathi esithile.
Yeka ukuthi izinhlelo eziPeriyo zisebenza kanjani
Ukuqala kwangaphambi kwesizini
Abadlali balungiselela inkathi bese baqala ukwakha ngemva kwekhefu. Ukugcizelelwa ekwakhiweni kwamandla okusebenza kanye neminye imisipha (hypertrophy).
Isikhathi esingaphambi kwesizini
Abadlali basebenza kuze kube sekuqaleni kwenkathi. Ukugcizelelwa ukwakha amandla amakhulu.
Ngenkathi
Ukuncintisana noma i-tennis yokuzilibazisa evamile kuqhubeka futhi ulindele ukuba ube nesimo se-peak. Ukugcinwa kwamandla namandla kugcizelelwe.
Isikhathi sokuphumula
Isikhathi sokuphumula okwesikhashana kodwa kudingeka uhlale usebenza uma ufuna ukugcina izinga lokuzivocavoca ngenkathi ezayo.
Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula - ukuqeqesha okuphambene, umsebenzi wokuzivocavoca wokukhanya. Ikhefu lokuqeqesha ngamandla ngamandla livame ukusiza. Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovamile wokuvama umzimba ungaqala futhi.
Uhlelo lwe-Tennis Weight Training Program
Uma kuqhathaniswa nama-edas wangaphambilini, okwamanje amakhulu, abadlali abaqinile benza uphawu lwabo.
Abadlali abanjengoDel Potro noDokookovic baletha amazinga amasha namandla kanye ne-tennis.
Lena uhlelo lwesigaba ezine lwabadlali be-tennis. Isigaba sokuqala sigxile ekwakheni amandla ayisisekelo kanye nemisipha futhi eyesibili ekunikezeni amandla. Lokhu kufanele kuhambisane nabadlali abaningi. Uma udlala unyaka wonke ungakwazi ukuqhubeka nohlelo lwamandla uma usakha izinto eziyisisekelo. Uma uthatha ikhefu isikhathi esingaphezu kwamasonto ayisithupha, qala futhi ngohlelo lwamandla. Isimo se-aerobic nokukhuthazela kuzodinga ukungezwa kule hlelo yezinsimbi.
Cabangela uhlelo olwethulwe lapha ohlelweni oluzungezile. Izinhlelo ezinhle kakhulu zihlale ziqondene nezidingo zomuntu zamanje, imfanelo, imigomo, nokufinyelela ezinsizeni kanye nabaqeqeshi.
Uma usanda kushayelwa ukuqeqeshwa isisindo, shayela phezulu ngemigomo nemikhuba enezinsiza zokuqala .
Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha. Isivivinyo sezokwelapha sokuzivocavoca ngaso sonke isikhathi umqondo omuhle ekuqaleni kwenkathi.
Isigaba 1 - Ngaphambi Konyaka
Amandla nesisulu seSigaba
Kulesi sigaba, uzokwakha amandla nemisipha. Ukugcizelela ukuphakamisa izisindo ezinzima ngokulinganisela ukuze kuqeqeshwe isimiso sezinzwa ngokubambisana nezinsimbisi ze- muscle ukuhambisa imithwalo emikhulu.
I-Hypertrophy, eyakha isayizi yemisipha, akusho ukuthi isamandla, nakuba kulesi sigaba sesisekelo esinye isakhiwo somzimba sizokusiza ngokuthuthukiswa kwamandla.
Amandla azoba isisekelo sesigaba esilandelayo, okuyinto ukuthuthukiswa kwamandla. Amandla yikhono lokuhambisa imithwalo esindayo kunazo zonke ngesikhathi esifushane. Amandla ngokuyinhloko umkhiqizo wamandla nesivinini. Ukuze uthole i-tennis, kungase kusho ukukhonza kangcono, ukujula okujulile kulawo mavolumu amaqhinga, noma isivinini ukubuyela emuva.
Isikhathi sonyaka: Mid pre-inkathi
Ubude besikhathi: amasonto angu-6-8
Izinsuku ngeviki: 2-3, okungenani usuku olulodwa, okungenani ezimbili, phakathi kweseshini
Ibuyela emuva: 8-10
Isetha: 2-4
Phela phakathi kokusetha: 1-2 imizuzu
Isigaba 1 Ukuzivocavoca
- I-Barbell squat , i-dumbbell squat noma i-squled hack squat
- I-deadlift yaseRomania
- Umgca we-Dumbbell obheke phezulu
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Ikhefu lezinkuni zokhuni
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhishwe intela kodwa kungabangeli ukuthi "uhluleke" ngokuphelele.
- Nakuba umzimba ophezulu lapho isenzo sichazwa khona nge-tennis, "uketshezi oluhamba phambili" lwezinyophe, i-gluteals (butt) nemilenze engenhla kanye nezibeletho zibaluleke kakhulu. Ama-squats nama-deadlifts akha amandla namandla kule ndawo.
- Ungasebenzi ukuhluleka emzimbeni womzimba onjenge-press dumbbell, izinkuni kanye ne-lat pulldown, futhi unesimo esihle. Gcina izibikezelo ezindizeni eziqondile nezikhali ezingenhla ezingakhulumi ngokweqile ngaphansi kwe-parallel ngaphansi kokunyakaza. Kubalulekile ukuvikela ukuhlanganyela okusemandleni lapho kuqeqeshwa khona imidlalo lapho ihlombe lithola khona "umsebenzi wokuzivocavoca" othize - kulokhu enkundleni.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngolunye usuku lokuphumula olulodwa phakathi, hlela kabusha lolu hlelo ukuya emihlanganweni emibili ngesonto ngalinye kunezintathu. Ukuqeqeshwa kwamandla kungadinga ngokomzimba nangokwengqondo.
- Ungase ube nesifo ngemuva kwalesi senzakalo. Ubuhlungu be-muscle noma ukubambezeleka ukuqala ubuhlungu besisindo (DOMS) buvamile; ubuhlungu obuhlangene abukho. Qiniseka ukuqapha ingalo yakho nokuphendula kwehlombe kulesi sigaba. Phindela emuva uma noma yikuphi ubuhlungu obuhlangene noma ukunganaki buzwa.
Isigaba sesi-2 - Isikhathi esandulele sokuqala ngaphambi kwesizini
Ukuguqulwa Kwamandla
Kulesi sigaba, ukwakha emandleni asetshenziswe esigabeni 1 ngokuqeqesha okuyokwandisa ikhono lakho lokuhambisa umthwalo ngezinga eliphezulu. Amandla ukuhlanganiswa kwamandla nesivinini. Ukuqeqeshwa kwamandla kudinga ukuba uphakamise izisindo nge-high speed futhi ngenhloso yokuqhuma. Udinga ukuphumula ngokuphindaphindiwe ngokuphindaphindiwe nokuphindaphinda ukuze ukunyakaza ngalunye kwenziwe ngokushesha ngangokunokwenzeka. Inombolo yezinethi ingaba ngaphansi kwesigaba 1. Akukho ukuqeqeshwa okuphawula ngale ndlela uma ukhulelwe.
Isikhathi sonyaka: inkathi yangakapheli yenkathi yangaphambi kwesikhathi kanye nonyaka
Ubude besikhathi: okuqhubekayo
Izinsuku ngeviki: 2
Ibuyela emuva: 8 kuya ku-10
Isetha: 2-4
Ukuphumula phakathi kokuphindaphindiwe: imizuzwana engu-10 kuya kwangu-15
Ukuphumula phakathi kokusetha: okungenani umzuzu owodwa noma kuze kutholakale
Isigaba 2 Ukuzivocavoca
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- I-Cable push pull
- Ikhebula elilodwa lesandla liphakamisa ingalo ngayinye
- Ikhefu lezinkuni zokhuni
- Imithi ibhola push push
- Imithi ye-Medicine ibheke ukuphikisana nomlingani (ukuphindaphinda kuka-6x15 okusheshayo, ukubuyisela phakathi kwezinethi) noma yedwa
Ikhomba Okuphawulayo
- Ekuqeqeshweni kwamandla, kubalulekile ukuthi utholakale ngokuphindaphindiwe ngokuphindaphindiwe njalo bese ubeka ukuze ukwazi ukwandisa ukunyakaza kokuhamba. Izisindo akufanele zibe nzima kakhulu futhi isikhathi sokuphumula sanele.
- Ngesikhathi esifanayo, udinga ukusunduza noma ukudonsa imithwalo esindayo enamandla ukuthuthukisa amandla ngokumelene nokumelana okunengqondo.
- Ngenkinga yebhola lezokwelapha, yenza isethi ephelele esiphezulu bese uphumula ngokwanele ngaphambi kwesilandelayo. Uma ungenalo umlingani, sebenzisa ibhola elikhanyayo futhi ugcine ibhola ezandleni zakho ngenkathi uguquka ukusuka kolunye uhlangothi.
Isigaba 3 - Esikhathini sonyaka
Ukugcinwa kwamandla namandla
Isigaba Sokuqala 1 (Amandla noMsundu) nesigaba sesi-2 (Amandla) isamba sezinhlelo ezimbili ngesonto ngalinye. Njalo ngeviki lesihlanu, yeqa ukuqeqeshwa kwesisindo ukusiza ukutakula.
Ikhomba Okuphawulayo
- Zama ukungenzi ukuqeqeshwa kwamandla ngosuku olufanayo njengoba usebenza enkundleni - noma ukusebenza okungenani okuhlukene ekuseni nakusasa.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa kuzo zonke eziyisithupha. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Unganikeli ukuqeqeshwa kwamakhono wekhono lobuchwepheshe bokusebenza ngesisindo uma unesikhathi esilinganiselwe sitholakalayo.
Isizini
Uma une-offseason, manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Kwaphela amasonto ambalwa, ukhohlwa ngokuqeqeshwa kwesisindo futhi wenze ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuhamba phambili noma eminye imisebenzi kuseyinto enhle.
Zinike isikhathi esiningi sokwenza konke futhi ngonyaka ozayo.