Yakha iHockey Yamandla Nokuvinjelwa Kamasimu
IHockey yensimu idinga inhlanganisela yamandla, isivinini, nokukhuthazela. Ukuqeqeshwa kwesisindo kungathuthukisa amandla nokusheshisa. Ungasebenzisa kanjani uhlelo lokuqeqesha isisindo sokuthuthukisa ukusebenza kwe-hockey yasensimini?
I-hockey yasensimini idinga ukufaneleka komzimba we-aerobic ukunikeza ukukhuthazela komzamo oqinile, amandla okubamba isikhundla phezu kwebhola nokushaya, ukucindezela nokugxila ngamandla, nokusheshisa nokuqina komdlalo jikelele.
Ukuqeqeshwa kwesisindo kungakusiza ukuba uhlakulele amandla, isivinini, nobukhulu. Uzodinga futhi ukwenza ukuqeqeshwa kwama-anaerobic aerobic nokuphakama njengengxenye yohlelo lokuqeqesha oludidiyelwe.
Ukuzivocavoca kwama-aerobic kusho ukuthi ungagijima ngesivinini esilinganiselwe isikhathi esiningi ngaphandle kokukhathala kakhulu. Ukuzivocavoca kwe-Anaerobic kusho ukuthi ungaqhubeka uhamba isikhathi eside ngesikhathi sokuqina ngaphambi kokuba imilenze yakho nomzimba wakho wehle. Kokubili kubalulekile ku-hockey, ikakhulukazi uma kungenzeka udlale wonke umdlalo noma umdlalo. Uma ukwandisa zonke lezi zakhi - ukugijima komzimba, amandla, namandla, futhi isivinini nokuqina - ungathi unamandla okuqina .
Uhlelo lwe-Outline ye-Field Hockey
Inkambu yonyaka yonke yokuqeqeshwa kwesisindo se-hockey ingahle ibukeke njengohlelo oluchazwe ngezansi. Ungabheka futhi uhlelo lokuqeqesha i-hockey.
Ukuqeqeshwa kobunzima bokuqala kokuqala
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemuva kwenkathi yokuphumula.
- Ugcizelele ekwakheni ukuqina komzimba we-aerobic kanye namandla ayisisekelo okusebenza.
Ukuqeqeshwa kokuqeda isisindo ngaphambi kwesikhathi
- Abadlali basebenza kuze kube sekuqaleni kwenkathi, kuhlanganise nezivivinyo zangaphambi kwenkathi.
- Ugcizelele ekwakheni imfanelo ye-anaerobic namandla anamandla namandla.
Esikhathini Sokulinganisa Ukuqeqeshwa
- Ukuncintisana kuyaqhubeka futhi abadlali kulindeleke ukuba basebenze ngokugcwele emncintiswaneni.
- Ukugcinwa kwejubane, imimoya ye-aerobic ne- anaerobic , namandla namandla kugcizelelwe.
Isizini Isikhathi Isisindo Ukuqeqeshwa
- Ngethemba ukuthi uwine isihloko, kodwa kunoma yikuphi, udinga ukucabanga ngonyaka ozayo.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula - ukuqeqesha okuphambene , umsebenzi wokuzivocavoca olula - futhi kulula ukuphuza nokudla ngoba awufuni ukuthi ulahlekelwe isisindo esikhulu esilandelayo esikhathini esizayo. Ukuphumula kwamasonto amaningana ekuqeqesheni okunamandla nokuqina kwamandla kuyasiza.
- Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovame kakhulu ungaqhubeka nokugcizelela ekwakheni imfanelo yamandla aerobic kanye nokuqeqeshwa kwangaphambi kwesizini.
Hlanganisa uhlelo olwethulwe lapha njengenhlelo yonke noma ithempulethi, okufaneleke kakhulu kuWabasaqalayo noma abaqeqeshi abavamile ngaphandle komlando wokuqeqeshwa kwesisindo. Izinhlelo ezinhle kakhulu zihlale zisho ngokuzimisela komuntu okwamanje, indima eqenjini, ukufinyelela ezinsizeni, futhi - okungabalulekile - ifilosofi ebalulekile yabaqeqeshi. Uzosetshenziswa kangcono ngokusebenzisa uhlelo olulandelayo ngokubambisana nomqeqeshi noma umqeqeshi.
Uma ususha ukuqeqeshwa isisindo, shayela phezulu ezimisweni kanye nemikhuba nalezi zinsiza zokuqala .
Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha.
Isivivinyo sezokwelapha sokuzivocavoca ngaso sonke isikhathi umqondo omuhle ekuqaleni kwenkathi uma ungenayo eyodwa ngaphambilini.
Kulezi zivivinyo ezilandelayo, yenza izinqola ezintathu zokuphindaphindiwe ezingu-6 kuya kwezingu-12. Shayela up on isethi kanye nokuphindaphinda uma udinga. Sebenzisa izisindo ezilukhuni ngamasethi ambalwa.
Ukuzivocavoca okuqondile kweHockey yeHlabathi
- Barbell emuva squat
- I-deadlift yaseRomania
- I-cable lat pulldown phambili ngaphambi kokubamba
- Hlanganisa ukuphindaphinda - ukuphindaphinda kwe-3x6 - hlela ukufaneleka, ulinganiswe uma kunesidingo
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- I-Barbell noma i-dumbbell cindezela
- Nciphisa imigqa yemishini
- Ukuphakamisa umlenze wokulenga (uSihlalo waKaputeni)
Ikhomba Okuphawulayo
- Lungisa isisindo esikhethiwe ukuze ukuphindaphinda okumbalwa kokugcina kubhade kodwa kungabi nzima kangangokuthi uhluleka ngokuphelele.
- Thola ukuphumula okwanele phakathi kokusetha - amasekhondi angu-30 kuya kwemizuzu emibili kuye ngokuthi ukhulisa kangakanani. Thatha ukuphumula okungaphezulu kwamasethingi amakhulu futhi ubuye obuncane.
- Thatha okungenani izinsuku ezimbili phakathi kwesimiso sokuqeqesha isisindo ukuze ululame. Ungasisindo isitimela ngokushesha ngaphambi kweseshini yokuqeqeshwa kwensimu noma umdlalo.
- Imisipha yakho ingase ibuhlungu ngemuva kwesinye isikhathi. Ubuhlungu be-muscle, noma ukubambezeleka ukuqala ubuhlungu besisu (DOMS), kuvamile; ubuhlungu obuhlangene abukho. Phindela emuva futhi mhlawumbe thola iseluleko sezokwelapha uma uzizwa ubuhlungu obukhulu noma ubuhlungu, noma ubuhlungu obunzima noma ubuhlungu obunamahloni obuhambayo.