Ukuzivocavoca umzimba kwama-skiers kanye ne-snowboarders
Ukushushuluza kweqhwa ne-snowboarding kungabangela kokulimala okungathí sina nokuncane uma ungakulungele. Abase-skiers nabanqamuleli beqhwa bavame ukudinga izimo ezithile zokuzibophezela nokuzikhandla ukuze benze okungcono futhi bavimbele ukukhathala kodwa ukusiza ukunciphisa ingozi yokulimala emithambekeni.
Amandla, ukuguquguquka, ukukhuthazela kanye nokuqina kwe-agility for skiers nabagibeli kubalulekile kokubili zokuzilibazisa kanye nochwepheshe skiers.
Abaningi bezindiza babuyela emithambekeni ngemva kwezinyanga ezimbalwa. Ngesikhathi abanye abagijimi behlanganyela kwezinye zezemidlalo phakathi nenkathi yokuyeka ukuhlala, balingi abanamaviki ngempelasonto. Kungakhathaliseki ukuthi uluphi uhlobo lwe-skier, ungase uthuthuke nge-aches encane, ubuhlungu noma ukulimala okungathí sina uma ungachithi isikhathi esincane ulungiselela izidingo zemidlalo yakho.
I-skiing nokubhuka kudinga amakhono wezobuchwepheshe nezomzimba kubandakanya amandla, ukukhuthazela, ubuciko kanye nokulinganisela.
Amandla Emisipha
Amandla emisipha athuthukisa ikhono lakho lokuphumula nokuqhubeka nokulawula, ngenkathi ukwenza izinguquko ngokushesha ezidingekayo endaweni engafanele. Wonke amaqembu amakhulu omzimba omzimba, ikakhulukazi eyinhloko, asetshenziselwa ukushushuluza. Ukuzivocavoca okukhulu kunomlenze womlenze owodwa. Isivivinyo sesibili samandla amakhulu yisisindo se-quadriceps esinezintambo.
Futhi ubone: Thola ukulungele ukusebenza kwe-Skiing
Amandla okuqhuma
Uma ukuqeqeshwa kwamandla kuhlanganiswa nokuqeqeshwa kwejubane, ukushesha, nokuqina, amandla ethuthukile futhi abadlali bezinga eliphezulu labachwepheshe bazalwa.
Ukuzivocavoca okudala amandla kuhlanganisa:
- i-plyometrics
- i-sprinting
- i-agility drills
- isinyathelo esiphakanyisiwe
- intaba noma izitebhisi ezigijima
I-Plyometrics ivame ukubhekwa njengama-explosive types of drills okuvame ukusetshenziselwa ohlelweni lwesimo se-skiers kanye nokuqeqeshwa kwesisindo ngoba ukuhlanganiswa kwe-squatting kanye nokuhamba ngebhayisikili kuqala umlenze wekhwalithi nokuqina kwamandla okudinga ukuhamba ngezinga eliphezulu.
Ukuvivinya umzimba omkhulu ukuma ebhentshini noma ebhokisini (amasentimitha angu-12 noma ngaphezulu), gxuma phansi bese uphindela emuva ngokushesha. Yenza lokhu imizuzwana engu-10-30 ngesikhathi, uphinde uphinde uphinde. Ochwepheshe bangazama ukwenza ukuqhuma komlenze owodwa.
Ukuvumelana nezimo
I- stretch ehamba kahle kakhulu yokuthi abagibeli bezindiza nabakwa-boarders bagxile emaphethelweni aphansi kanye ne-snowboarders kudingeka badwebe umzimba ophezulu. Enye ye-stretch core is a twist core. Yima ngamadolo akho kancane kancane futhi izingalo zakho zawela phambi kwakho. Hlola kancane kancane phezu kwehlombe elilodwa futhi uvumele umzimba wakho wonke ulandele kuze kube yilapho uzizwa uhleleke kahle ngemuva nangakwesokunxele. Bamba imizuzwana engu-5 bese uphinda ngapha nangapha. I-Hamstring ne-Quadriceps elula ibuye yanconywa abagibeli.
Ukukhuthazela
Ukukhuthazela kwemizwa emihle yokuzivocavoca umzimba kufaka phakathi: umgwaqo, intaba noma ukuhamba ngebhayisikili . Yakha inhliziyo namaphaphu futhi igxile emisipha yomlenze esetshenziswe ngesikhathi sokuphumula. Ukufudumala nge-spin elula emizuzu emi-5 bese ufaka imizamo emikhulu (sprint) cishe imizuzwana engama-30. Spin lula ngomzuzu bese uphinda izikhathi ezingu-2-5 kuye ngokuthi izinga lakho lokuzivocavoca. Kulula phansi imizuzu engu-5 futhi ube nokuzivocavoca okukhulu .
Amakhono obuchwepheshe
Amakhono ezobuchwepheshe aqala ngezifundo ezivela kumfundisi oqinisekisiwe.
Ukulinganisa Ukulinganisa
Ukusebenza ibhalansi kungabandakanya izikwele ezinomlenze oyedwa noma usebenze kubhodi yamabhalansi.
Futhi, bheka imikhiqizo yokuqeqeshwa ephezulu ye-balance .
I-Agility Ukuzivocavoca
Ukuze uthuthukise ohlangothini lobuciko obuhlangene uhlale endaweni ekhululeke kahle ye- squat isikhundla futhi isinyathelo ngokushesha ngokuhlangene (gcina i-squat). Njengoba uthuthuka, gxila ohlangothini oluthile ukugcina inyawo ngaphakathi ngaphakathi bese ugxile kwesisindo sakho ezinyaweni zakho zangaphandle / ngaphakathi. Yenza imizuzwana engu-30, phumula futhi uphinde izikhathi eziningana.
Ukuzivocavoca kwe-Plyometric
Ochwepheshe abaningi bokuzikhandla basebenzise ukuzivocavoca kwe-plyometric ukwakha amandla nokusheshisa, ukuthuthukisa ukusebenzisana nokusebenza kahle nokuthuthukisa ukusebenza kahle. Kubalulekile ukuveza ukuthi i-plyometrics uma ibenziwa ngokungalungile ngabantu abangalungile, ingandisa ingozi yokulimala.
Uhlelo lwe-ACL lokuvimbela ukulimala
Nakuba lolu hlelo lokuvimbela ukulimala kwe-ACL lwaklanyelwe abadlali bebhola, isimiso sokuqeqesha, izimiso, kanye nemibono sisebenza kakhulu eduze nendawo yezazi ze-skiing ne-snowboarding. Uhlelo lwe-ACL lokuvimbela ukulimala luyisikhathi esimisiwe sokuqeqeshwa ngomzuzu o-15 esithatha indawo yokufudumala yendabuko. Inhloso yomgomo ukufundisa amasu abadlali ukugwema ukulimala yi:
- Gwema izikhundla ezisengozini
- Ukwandisa ukuguquguquka kwemvelo
- Ukwandisa amandla
- Kubandakanya ukuzivocavoca kwe-plyometric ekuqeqesheni
- Ukwakheka kwemvelo okukhulayo
Cabanga ngokungeza lokhu kufudumele kakhulu ohlelweni lwakho lokuqeqesha ngaphambi kokuya emathafeni.