Ukuqeqeshwa kwesisindo kuyingxenye yohlelo olubanzi lokuqeqeshwa kwebhola. Sebenzisa lolu hlelo lokukhiqiza imidlalo yebhola lebhola lezinyawo, kuhlanganise nebhola laseMelika, i-Rugby, ne-Australia. Akubandakanyi ibhola (ibhola lebhola), nakuba izakhi zohlelo zingasebenza ekuqeqesheni isisindo sebhola.
I-Aerobic Fitness yebhola
Ibhola idinga ukufaneleka okuhle kwe-aerobic ukunikeza ukukhuthazela komzamo oqinile, namandla, ngisho nokuningi, ukuphulukana noma ukuphumelela.
Ingxenye yohlelo oluchazwe lapha ivalwe ikakhulukazi ekuthuthukiseni isisindo kanye namandla okuyingxenye yohlelo. Uzodinga ukwenza ukuqeqeshwa kwe-cardio ukuze uthuthukise ukufaneleka komzimba we-aerobic ekuqaleni kwesikhathi sonyaka bese udala ukuqina komzimba we-anaerobic nge-sprints, shuttles, kanye nezikhathi ukuze ulungele ngokugcwele ukuqala kwesizini.
Ukuzivocavoca kwe-Aerobic kusho ukuthi ungagijima, ugijime, ujikeleze noma ugibele isikhathi eside ngesikhathi sokulinganisela ngaphandle kokukhathala kakhulu. Ukuzivocavoca kwe-Anaerobic kusho ukuthi ungaqhubeka uhamba isikhathi eside ngesikhathi sokuqina ngaphambi kokuba imilenze yakho nomzimba wakho wehle. Zombili zibalulekile ebhola, ikakhulukazi uma kungenzeka udlale wonke umdlalo noma umdlalo. Uma ukwandisa zonke izakhi zokuzivocavoca - ukufaneleka komzimba, amandla, namandla, ungathi unamandla ekuzikhandla.
Ukuqeqeshwa kwe-Weight Periodized for Football
Ukuqeqeshwa ngezikhathi eziphuthumayo kuqeda unyaka waba yizigaba ezintathu noma ezine zokuqeqesha, nesigaba ngasinye sigxile ekuthuthukiseni impilo ethile.
Izinhlelo ezihleliwe zihlinzekela ukwakha okuqhubekayo ukuphakamisa ukuqina nokusebenza. Isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Uhlelo lokuqeqesha isisindo somdlalo webhola lezinyawo lungabonakala sengathi lolu hlelo ngilichazile ngezansi. Uma ngisebenzisa igama elithi "ibhola" ngisho noma yimiphi imidlalo yokuxhumana yomzimba engifakiwe ngenhla.
Uma ngikhuluma into engayisebenzisi emdlalweni wakho, vele uyishintshe ngendlela efanele.
Ukuqala Ngaphambi Konyaka
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemva kwesikhathi sonyaka.
- Ukugcizelelwa ukwakha ukuqina komzimba we-aerobic, amandla ayisisekelo okusebenza kanye nenqwaba yemisipha, ebizwa ngokuthi "hypertrophy."
Isikhathi Sengaphambi Konyaka
- Abadlali basebenza kuze kube sekuqaleni kwenkathi kanye nezivivinyo zangaphambi kwenkathi zisondele.
- Ugcizelele ekwakheni ukuqina komzimba we-anaerobic namandla amakhulu namandla.
Esikhathini sonyaka
- Ukuncintisana kuyaqhubeka futhi abadlali kulindeleke ukuba basebenze ngokugcwele emncintiswaneni.
- Ukugcinwa kwejubane, imimoya ye-aerobic ne-anaerobic namandla namandla kugcizelelwe.
Isizini
- Uwine isihloko, noma ngethemba ukuthi usondele; isikhathi sokuphumula okwesikhashana kodwa udinga ukuqhubeka usebenza.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula - ukuqeqesha okuphambene, umsebenzi wokuzivocavoca okhanyayo - futhi uhambe kalula kwi-booze ngoba ungafuni ukuthi ulahlekelwe isisindo esikhulu esilandelayo esikhathini esizayo. Amaviki amaningana ahluke ekuqeqesheni okunamandla nokuqina kwamandla kuyasiza.
- Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovame ukuphindaphindiwe ungaqala ngokugcizelela ekwakheni imfanelo yokuzikhandla kwe-aerobic ukuqeqeshwa kwangaphambi kwesizini.
Ukuqeqeshwa Okubalulekile Kwebhola
Ngaphansi kohlelo lokuqeqesha olwenziwe ngomdlalo othile, izinhlelo ezengeziwe ezikhethekile zingasiza, ikakhulukazi emaqenjini lapho amalungu anendima ethize kanye nezici ezithile ezibonakalayo ezisebenzayo ezisebenzayo.
Isibonelo, i-quarterback kanye ne-lineman evikelekile (i-US), noma i-halfback kanye ne-rower yangaphambili (ibhola), cishe kuyoba nehlelo oluthile oluhlukile ekuzivocavoca. Omunye ugcizelela isivinini nokuqina, kanti enye inqwaba, amandla, namandla.
Cabanga ngohlelo olwenziwe lapha ukuthi lube uhlelo oluphelele, olufanele kakhulu abaqalayo noma abaqeqeshi abavamile ngaphandle komlando wokuqeqeshwa kwesisindo sebhola. Izinhlelo ezinhle kakhulu zihlale zisho ngokuzimisela komuntu okwamanje, indima eqenjini, ukufinyelela ezinsizeni, futhi, okubaluleke kakhulu, ifilosofi ebalulekile yabaqeqeshi beqembu. Uzosetshenziswa kangcono ngokusebenzisa uhlelo olulandelayo ngokubambisana nomqeqeshi noma umqeqeshi.
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 uma ungenayo eyodwa ngaphambilini. Manje, ake siqale.
Isigaba 1 - Isikhathi Sengaphambi Konyaka
Amandla eSisekelo kanye ne-Muscle for Football
Indlela lesi sigaba esibhekene ngayo iyoxhomekeka ukuthi ngabe umdlali usemusha ekuqeqeshweni kwesisindo noma ufika ngesikhathi sezinsimbi. Ukwakha isisekelo samandla kusho ukusebenzisa uhlelo olusebenza wonke amaqembu amakhulu omzimba womzimba. Abaqeqeshi abanesisindo esingaphansi kwezingxoxo bazodinga ukuqala ngezinsimbi ezilula futhi amasethingi ambalwa futhi basebenze kuze kube yizicucu ezinzima kakhulu ngamasethi amaningi. Qala ekuqaleni kwenkathi ukuze ujwayele lesi sigaba uma ungazange usebenzise izisindo ngaphambili.
Imisebenzi yezemidlalo ephindaphindiwe ingaqinisa ohlangothini olulodwa lomzimba ngezinye izindleko, noma ugcizelele eyodwa noma amabili amaqembu amakhulu ama-muscle angagcizeleli kancane kwabanye. Ngokungavumelekile, izindawo ezinobuthakathaka zingase zibe nokulimala futhi zingenza kahle. Lokhu akusho ukuthi umlenze wakho ongekho ukukhahlela kufanele ube "okhono" njengoba ukhahlela umlenze, kodwa kufanele ube namandla. Kumele unikeze izinsiza zokuqeqesha okwanele ukuze ufeze amandla okusekela okusebenzayo kuzo zonke izindawo ezibandakanya imisipha ephikisanayo nezinhlangothi ezingakwesokunxele nezingakwesokudla kwazo zonke izindawo ezinkulu zezinsimba - emuva, izinyawo, imilenze, izingalo, amahlombe, isifuba nezibeletho.
Esikhathini esingaphambi kwenkathi, uhlelo lwesisekelo luhlanganisa ukuxuba, amandla kanye nenhloso ye-hypertrophy, okusho ukuthi izisindo azikhathali kakhulu futhi ukusetha nokuphindaphinda kusezinhlakeni ezimbili kuya kwezingu-4 eziphindaphindiwe ezingu-10 kuya ku-15. Kulesi sigaba, ukwakha amandla, ubukhulu besisindo kanye nokukhuthazela.
Ubude besikhathi: amaviki amane kuya ku-6
Izinsuku ngeviki: 2 kuya kwezingu-3, okungenani ngosuku olulodwa lokuphumula phakathi kweseshini neviki elikhanyayo ngesonto 4 ukukhuthaza ukutakula nokuqhubeka.
Ibuyela emuva: 10 kuya ku-15
Ibeka: 2 kuya ku-4
Ukuphumula phakathi kokusetha: amasekhondi angu-30 kuya kwangu-60
Isigaba 1 Isisindo sokuqeqeshwa kwebhola
- I-Barbell squat, i-dumbbell squat noma i-squled hack squat
- I-Dumbbell incline ibhentshi press
- I-deadlift yaseRomania
- I-Dumbbell ibiceps curl arm
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Uhlezi umugqa wekhebula
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
Ikhomba Okuphawulayo
- Ngesilingo nesiphambeko, thola isisindo esibonisa ukuphakanyiswa okukhokhisayo okwenziwe kabusha kokusetha okuncane kwesethi ngayinye. Uma ungaqiniseki, qala ngesisindo esincane futhi ukwandise njengoba uqina phakathi nenkathi yokuqeqesha ukuze umzamo owaziwayo uhlale ufana.
- Ungaphakamisi kakhulu kule sigaba. Ukuphindaphinda okumbalwa kokusethiwe kufanele kube nokukhokha intela - kodwa ngaphandle komzamo omkhulu wokuthi "ukwehluleka," ikakhulukazi ukuvivinya ingalo namahlombe. Ufuna ingalo nehlombe lilungiselele umsebenzi futhi lifakwe kodwa alikwenziwe ngokweqile.
- Ukuqeqeshwa kwesekethe, i-off-rink cardio kanye nokunye ukuzivocavoca okudingekayo kudingeke ukuba kwenezwe kulolu hlelo lapho kunokwenzeka khona.
- Misa ngokushesha uma ubuhlungu obukhulu buqaphela ngesikhathi noma ngemuva kokuvivinya umzimba, futhi ufune iseluleko sezokwelapha nokuqeqeshwa uma kuqhubeka.
Isigaba sesi-2 - Mid Pre-Season
Kulesi sigaba, uzokwakha amandla nemisipha. Abadlali abasheshayo nabangabe beshesha kufanele baqaphele ukuba bangabi kakhulu. Unesisekelo esihle kusukela ekusebenzeni kwangaphambi kwenkathi yangaphambi konyaka futhi manje kugcizelelwa ukuphakamisa izisindo ezinzima ukuze uqeqeshe isimiso sezinzwa ngokubambisana nezintambo ze-muscle ukuhambisa imithwalo emikhulu. I-hypertrophy, eyakha isayizi yemisipha, akusho ukuthi amandla. Kodwa-ke, esigabeni sesisekelo futhi kulesi sigaba, i-hypertrophy izokusiza kahle ekuthuthukiseni amandla.
Amandla azoba isisekelo sesigaba esilandelayo, okuyinto ukuthuthukiswa kwamandla. Amandla yikhono lokuhambisa imithwalo esindayo kunazo zonke ngesikhathi esifushane. Amandla ngokuyinhloko umkhiqizo wamandla nesivinini futhi kuyisici esibalulekile seqoqo lebhola lekhono eliphumelelayo.
- Isikhathi sonyaka: Mid pre-inkathi
- Ubude besikhathi: amaviki amane kuya ku-6
- Izinsuku ngesonto: 2 kuya kwezingu-3, okungenani usuku olulodwa phakathi kweseshini
- I-Reps: 3 kuya ku-6 Abadlali bathembela kakhulu kwijubane nobukhulu futhi abadinga ubuncane ubuningi kufanele benze inombolo ephansi kakhulu ye-reps.
- Isetha: 3 kuya ku-5
- Ukuphumula phakathi kokusetha: imizuzu emi-3 kuya kwemi-4
Isigaba sesi-2 sokuqeqeshwa kwesisindo sebhola
- Barbell Hack squat, noma barbell front squat
- I-Barbell bench press
- I-deadlift yaseRomania
- I-cable lat pulldown phambili ngaphambi kokubamba
- Hamba ukuphindaphinda - ukuphindaphinda kwe-3x6 - hlela ukuvumelanisa nekhono elilinganayo, elinganiselwe uma kunesidingo
- Military (Over) Cindezela
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhokhisa kodwa hhayi ukuqeda ukwehluleka. Ukuphindaphinda okuncane kusho ukuthi uzophakamisa kakhulu kule sigaba.
- Thola ukuphumula okwanele phakathi kwamasethingi. Udinga imisipha yakho itholakele ukuze ukwazi ukuqedela iseshini yokuphakamisa okunzima.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngosuku olulodwa lokuphumula oluphakathi, phindaphinda lolu hlelo ube seseshini ezimbili ngesonto ngalinye kunezintathu. Ukuqeqeshwa kwamandla kungadinga ngokomzimba nangokwengqondo.
- Uzozwa ubuhlungu emisipha emva kwalezi zikhathi. Ubuhlungu be-muscle noma ukubambezeleka ukuqala ubuhlungu besisindo (DOMS) buvamile; ubuhlungu obuhlangene abukho. Qiniseka ukuqapha ingalo yakho nokuphendula kwehlombe kulesi sigaba. Buyela emuva uma uzizwa ubuhlungu obuhlangene noma buhlungu.
Isigaba sesi-3 - Isikhathi esandulele sokuqala ngaphambi kwesizini
Kulesi sigaba, ukwakha emandleni asetshenziswe esigabeni sesi-2 ngokuqeqesha okuyokwenza ukwandise ikhono lakho lokuhambisa umthwalo ngezinga eliphezulu. Amandla ukuhlanganiswa kwamandla nesivinini. Ukuqeqeshwa kwamandla kudinga ukuthi uphakamise izisindo ezilula ngaphezu kwakho okwenziwayo esigabeni samandla, nokho ngenhloso yokuqhuma. Udinga ukuphumula ngokuphindaphindiwe ngokuphindaphindiwe nokuphindaphinda ukuze ukunyakaza ngalunye kwenziwe ngokushesha ngangokunokwenzeka. Inombolo yezinethi ingaba ngaphansi kwesigaba 1. Akukho phuzu ekuqeqeshweni okunjengalezi uma uphelelwe amandla.
- Isikhathi sonyaka: inkathi yangakapheli yenkathi yangaphambi kwesikhathi kanye nonyaka
- Ubude besikhathi: amaviki amane aqhubekayo
- Izinsuku ngesonto: 2 kuya ku-3
- Ibuyela emuva: 8 kuya ku-10
- Ibeka: 2 kuya ku-3
- Ukuphumula phakathi kokuphindaphindiwe: imizuzwana engu-10 kuya kwangu-15
- Ukuphumula phakathi kokusetha: okungenani umzuzu owodwa noma kuze kutholakale
Isigaba 3 Isisindo sokuqeqeshwa kwebhola
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- Ama-deadlifts aseRomania
- I-Cable push pull
- I-Barbell noma i-dumbbell cindezela
- Nciphisa imigqa yemishini
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. Phakamisa ukwedlula isigaba 1 kodwa ulula kunesigaba sesi-2.
- Izakhi ze-Olympic lift - hlala zihlanzekile, zibulawe, cindezela - zidinga ikhono lobuchwepheshe ukuze uthole ilungelo. Sebenzisa amandla omqeqeshi kanye nomqeqeshi wokubeka isimo, uma kunokwenzeka, ukucubungula lezi zikhwama.
Isigaba 4 - Esikhathini Sonyaka
Isigaba 4 sigxile ekugcineni amandla namandla. Esinye isigaba sesi-2 (Amandla) nesigaba sesi-3 (Amandla) isamba sezinhlelo ezimbili ngesonto ngalinye. Njalo ngeviki lesihlanu, yeqa ukuqeqeshwa kwesisindo ukusiza ukutakula.
Ikhomba Okuphawulayo
- Zama ukuvumela okungenani izinsuku ezimbili phakathi kweseshini yamandla nomdlalo.
- Zama ukungenzi ukuqeqeshwa kwamandla ngosuku olufanayo njengoba usebenza ensimini - noma okungenani ukusebenza okuhlukene ekuseni nakusasa.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Ungakunikeli ukuqeqeshwa kwamakhono ebhola emsebenzini wesisindo uma unesikhathi esilinganiselwe sitholakalayo.
Isigaba sesi-5 - Isikhathi sokuvala
Manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Kwaphela amasonto ambalwa, ukhohlwa ngebhola bese wenza ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuphambene noma eminye imisebenzi kuyisimo esihle.
Zinike isikhathi esiningi sokwenza konke futhi ngonyaka ozayo.