Ukuqeqeshwa kwesisindo kungakunikeza ekugcineni komdlalo wakho we-bowling
Izinhlelo zokuqeqesha ezijulile zezemidlalo ngabanye zivame ukuba "ngezikhathi ezithile" ukuze kuhlinzeke uhlelo lokuqeqesha oluqhubekayo nesikhathi esifanele; okungukuthi, zihlukaniswa zibe yizigaba ezintathu noma ezine ngonyaka ngalesi sigaba ngasinye ezigxila ekuthuthukiseni impilo ethile.
Ngezemidlalo ezisebenzayo ezisebenzisa izisindo ekuqeqeshweni kwazo-okuyinto imidlalo eminingi kulezi zinsuku-isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Bowling akuyona imidlalo yonyaka ngoba ingadlalwa unyaka wonke, ngaphakathi. Noma kunjalo, imincintiswano ingase ibe yonyaka, futhi ungase ufune ukuphakamisa ngesikhathi sokuncintisana. (Lesi sihloko sithinta izitsha zangasese nezitsha ezingenasici.)
Kungase kubonakale kuyinto engavamile ukucabangela ukuthi izitsha zingakwazi ukuzuza ohlelweni lokuqeqesha isisindo, becabanga ukuthi i-Bowling ayithathwa njengamandla noma amandla emidlalo-okungenani ingaqhathaniswa nebhola noma basketball . Akunjalo; noma imuphi umdlalo odinga ibhalansi, amandla angaphezulu-umzimba kanye nokulawula okuyinhloko angakwazi ukuzuza esimisweni sokuqina namandla.
I-bowling ifanelana nalezi zidingo ngokuphelele. Uma ngabe ulandela indlela yenkathi yokuwa ngobhontshisi, uhlelo lwakho lokuqeqesha isisindo lungase lubukeke njengalansi ngezansi.
Uma lokhu kungasebenzi, kufanele ufinyelele izinga eliku-in-season elikhonjiwe kwinombolo yento yesithathu, futhi ulondoloze lelozinga lokuqeqeshwa nokuqina.
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 Sengaphambi Konyaka
Abadlali basebenza kuze kube sekuqaleni kwenkathi. Ukugcizelelwa ukwakha amandla amakhulu .
In-season
Ukuncintisana noma bowling yokuzilibazisa evamile kuqhubeka, futhi ulindele ukuba ube nesimo se-peak.
Ukugcinwa kwamandla namandla kugcizelelwe.
Isikhathi esivaliwe
Isikhathi sokuphumula okwesikhashana kodwa kudingeka uhlale usebenza uma ufuna ukuthola ukuqala okuhamba ngezinyawo ngonyaka ozayo. Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula: ukuqeqesha okuhamba phambili, umsebenzi wokuzivocavoca obala. Ikhefu lokuqeqesha ngamandla ngamandla livame ukusiza. Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovamile wokuvama umzimba ungaqala futhi.
Indlela Eyisisekelo Ye-Bowling Program Training Training
Ngakhele uhlelo olulodwa lwesigaba sabakhontshisi. Igxila ekwakheni amandla ayisisekelo nemisipha. Lokhu kufanele kufane nezitsha eziningi. Uma udlala unyaka wonke ungaqhubeka nalokhu kudlala njengenhlelo yakho eyisisekelo. Uma uthatha ikhefu isikhathi eside kunenyanga, qala futhi nge-build-up kancane kancane.
Cabangela uhlelo olwethulwe lapha ohlelweni oluzungezile, olulungele kakhulu abaqalayo ngaphandle komlando wokuqeqeshwa kwesisindo. Izinhlelo eziningi eziyinkimbinkimbi zihlale ziqondene nomzimba wamanje, 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.
Manje, ake siqale.
Isisekelo esiyisisekelo kanye nohlelo lwesisindo
Kulo mdlalo, uzokwakha amandla nesisindo. Ukugcizelela ukuphakamisa izisindo ezinzima ngokulinganisela ukuze kuqeqeshwe isimiso sezinzwa ngokubambisana nezinsimbisi ze-muscle ukuhambisa imithwalo emikhulu.
Kulesi sigaba sesisekelo, isakhiwo semisipha sizokusiza kahle ekuthuthukiseni amandla.
Musa ukwenza izikhathi ezingaphezu kwezintathu ngesonto.
Ukuzivocavoca
- I-Barbell squat, i-dumbbell squat noma i-squled hack squat
- I-Dumbbell incline ibhentshi press
- I-deadlift yaseRomania
- I-Dumbbell ibiceps curl arm
- Umgca we-Dumbbell obheke phezulu
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Uhlezi umugqa wekhebula
- I-Lat pulldown ngaphambili ngensipho enkulu
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhishwe intela kodwa kungabangeli ukuthi "uhluleke" ngokuphelele.
- Nakuba umzimba ophezulu ngesikhathi sokulethwa kwebhola yilapho isenzo sichazwa khona esikhwameni se-Bowling, uketshezi olungemva kwezintambo, i-gluteals (butt), imilenze engenhla kanye nezibeletho zilingana ngokubaluleka ekukhipheni kwezidingo. Ama-squats nama-deadlifts akha amandla namandla kule ndawo ukuze banikeze ibhalansi nokulawula.
- Ungasebenzi ukuhluleka emzimbeni womzimba ongaphezulu, njengomshini we-dumbbell no-lat pulldown, futhi unesimo esihle. Gcina izibikezelo ezindizeni eziqondile ngezandla ezingenhla zingakafiki ngezansi ezihambisanayo phansi phansi. Kubalulekile ukuvikela ukuhlanganyela okusemandleni lapho kuqeqeshwa khona imidlalo lapho uhlombe luthola khona umsebenzi omningi wokuzivocavoca emigwaqweni.
- 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. Qinisekisa ukuqapha ingalo yakho nokuphendula kwehlombe kulolu qeqesho. Phindela emuva uma noma yikuphi ubuhlungu obuhlangene noma ukunganaki buzwa.