Izinhlelo zokuqeqesha eziningi zezemidlalo ngabanye zivame ukuba "ngezikhathi ezithile" okungukuthi, zihlukaniswa zibe yizigaba ezintathu noma ezine ngaphezu konyaka, isigaba ngasinye sigxile kwimfanelo ethile yokuqina.
Ngezemidlalo ezisebenzayo ezisebenzisa izisindo ekuqeqeshweni kwazo-okuyizinsuku eziningi, isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Uhlelo lokuqeqeshwa isisindo se-baseball oluyiminyaka yonke lungabheka njengenhlelo echazwe ngezansi. (Isikhathi sokunqamula inkathi sisekelwe esimweni se-American baseball.)
Ngaphambi kokuqala, uJanuwari kuya kuFebhuwari
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemva kokuqedwa.
- Ukugcizelelwa ukwakha amandla okusisekelo , ukukhuthazela kwemisipha , nosayizi (hypertrophy).
Ngaphambi kwesikhathi sokuqala, ngoMashi kuya ku-Ephreli
- Abadlali basebenza kuze kube sekuqaleni kwenkathi kanye nezivivinyo zangaphambi kwenkathi zisondele.
- Ukugcizelelwa ukwakha amandla amakhulu namandla.
Ngonyaka-ka-Meyi kuya ku-Septhemba
- Ukuncintisana kuyaqhubeka futhi abadlali kulindeleke ukuba basebenze ngokugcwele emncintiswaneni.
- Ukugcinwa kwamandla namandla kugcizelelwe.
Isikhathi esivaliwe, ngo-Okthoba kuya kuDisemba
- Isizini sesiphelile; isikhathi sokuphumula okwesikhashana kodwa udinga ukuqhubeka usebenza.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kokuqeqeshwa komsebenzi wokukhanya-ukuhamba, umsebenzi wokuzivocavoca okhanyayo. Amasonto ambalwa avela ekuqeqeshweni okunamandla kakhulu ngokuvamile azuzisa. Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovamile wokuvama umzimba ungaqala futhi.
Ukuqeqesha okukhethekile kwezemidlalo nokuqeqeshwa okuqondile
Ngaphakathi kohlelo lokuqeqesha olwenzelwe umdlalo, izinhlelo ezengeziwe ezikhethekile nezinhlelo kanye nemigqa kungase kube usizo, ikakhulu emaqenjini lapho amalungu anendima ethize kanye nezici ezithile ezibonakalayo ezisebenzayo ezisebenzayo.
Isibonelo, i-quarterback yebhola yebhola kanye ne-lineman evikelayo cishe kuyoba nesimiso esihlukile ekuzivocavoca, esisodwa sigcizelela isivinini kanye nokuqina futhi enye inqwaba, amandla namandla.
Ummbizi kungenzeka enze umsebenzi ohlukile wokuzivocavoca ukwedlula i-hitter ekhethiwe noma umthengisi.
Isikhali Sonke
E-baseball, ingalo yakho yinto yonke, kungakhathaliseki ukuthi udlala kuphi.
Ukuqeqesha kufanele kuklanyelwe ukuqinisa nokuvikela ingalo kanye nehlombe ngesikhathi esifanayo. I-ballplayer enengalo emele akusizi kunoma ubani, kungakhathaliseki ukuthi ikhulu kangakanani futhi iqinile ama-biceps noma amahlombe akhe. Ingalo yomgibeli ibalulekile izigidi zamaRandi kumazinga aphezulu emdlalweni futhi idinga ukuphathwa njengefa. Ngisho noma ungumgodi osemncane, unakekele kahle ingalo yakho ngokuqeqeshwa okuhlanjululwe futhi ukudlala kuyindlela ebalulekile yokuphila isikhathi eside.
Uhlelo lokuqeqeshwa kwamandla emgijimi lungase luhluke kulokho okhethiwe. Umthengisi angagcizelela kakhulu ukuzivocavoca okuphansi, isibonelo, kanti umgodi ungagcizelela ukukhuthazela kwengalo, amandla kanye nokulinganisa komlenze owodwa kanye nokujikeleza kwe-torso. I-Pitchers kudingeka isebenze ekuqiniseni imisipha ye- rotator yehlombe ukuze kuqinisekiswe ukukhululeka kokulimala okulimazayo nokulimazayo okungahlala isikhathi eside.
Ama-Hitters athembele kunqwaba, amandla namandla-futhi iso elihle-ukuhambisa lelo bhola phezu kocingo. USammy Sosa, uBarry Bonds, noMark McGwire yizibonelo ezinhle, naphezu kokuphikisana ngaphezu kokusetshenziswa okungeziwe kanye nokusetshenziswa kwe-steroid .
Noma kunjalo basadingeka ukuba bengeke emkhakheni, abaqashiwe eceleni. I-"out" engabanjwanga kalula inganaki inani le-hit.
Cabanga ngohlelo olukhulunywe lapha ukuze lube uhlelo oluzungezile lonke, olufanele kakhulu abaqalayo noma abaqeqeshi abathintekayo ngaphandle komlando wokuqeqeshwa kwesisindo se-baseball. 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.
Isigaba 1 - I-Early Preseason
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 esincane abancane abazodinga ukuqala ngezinsimbi ezilula futhi basebenze kuze kube yizinsimbi ezinzima kakhulu.
Imisebenzi yezemidlalo ephindaphindiwe ingaqinisa ohlangothini olulodwa lomzimba ngezindleko zomunye, noma ugcizelele eyodwa noma amabili amaqembu amakhulu ama-muscle anomphumela ofanayo. Ngokungavumelekile, izindawo ezinobuthakathaka zingase zibe nokulimala futhi zingenza kahle. Lokhu akusho ukuthi ingalo yakho engadonsa kufanele ihambisane nengalo yakho yokuphonsa, kodwa kusho ukuthi udinga ukwabela izinsiza zokuqeqesha okwanele ukuze uphumelele amandla okusekela okusebenza kuzo zonke izindawo, kufaka phakathi imisipha ephikisanayo kanye nokushiya izinhlangothi zangakwesokudla kwazo zonke izindawo ezinkulu zezinsizwa ezihlanganisa iminyango, iminyango, imilenze, izingalo, amahlombe, isifuba nezibeletho.
Esikhathini sokuqala se-preseason, uhlelo lwesisekelo luhlanganisa ukuhlanganiswa kokukhuthazela, amandla kanye nezinhloso ze-hypertrophy, okusho ukuthi izisindo azizinzima kakhulu futhi ukusetha nokuphindaphinda kusezinhlakeni ezimbili kuya kwezingu-4 eziphindaphinda ezingu-12 kuya ku-15. Kulesi sigaba, wakha amandla, futhi usayizi wesisindo nokukhuthazela.
Esikhathini esingaphambi kwenkathi, kufanele futhi uqale ukwenza imishini ethile yokuqinisa ikhanda le-rotator noma uqhubeke nalezi zivivinyo uma uyenzile ngesikhathi sokuphumula. I-rotator cuff yinkimbinkimbi yemisipha, i-ligaments, kanye ne-tendon ezilawula ibhola lehlombe kanye nehlangothini elinezixhumi, okungaba khona ukulimala ngokweqile nokushaqeka.
Ubude besikhathi: amaviki angu-4-8
Izinsuku ngeviki: 2-3, okungenani ngosuku olulodwa lokuphumula phakathi kweseshini kanye neviki elikhanyayo ngesonto 4 ukukhuthaza ukutakula nokuqhubeka.
Ibuyela emuva: 12-15
Isetha: 2-4
Ukuphumula phakathi kokusetha: amasekhondi angu-30-60
Isigaba 1 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
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Uhlezi umugqa wekhebula
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
I-Rotator yokugqoka ingalo yomzimba / i-shoulder exercises for both arms
Ubude besikhathi: kuyo yonke inkathi yangaphambili nonyaka.
Izinsuku ngeviki: 3-4
Ibuyela emuva: 12-15
Ukulayisha: isisindo esincane nokucindezela okuncane ukufeza isethi
Isetha: 3
Ukuphumula phakathi kokusetha: amasekhondi angu-30
Izindlela zokuvotela i-Rotator zingenziwa ngomshini wekhebula, ama-rubber bands noma amashubhu.
Ukujikeleza kwangaphandle - ukuhambisa ingalo ngaphandle, kude nasesikhathini
Ukujikeleza kwangaphakathi - ukuhambisa ingalo emzimbeni emzimbeni
Isandiso - susa ingalo ngemuva
Ukuthunjwa - ukuhambisa ingalo phezulu emzimbeni
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 okuncane okubekwe eceleni kufanele kube nokukhokhisa intela kodwa ngaphandle kokuzikhandla ngokweqile ukuba "ukwehluleka", ikakhulukazi ekusebenziseni izingalo nezamahlombe. Ufuna ingalo nehlombe lilungele ukusebenza kodwa lingagcini. Ukuzivocavoca kwama-rotator okuqinisa ukukhwabanisa kukhishwa ngamabomu.
- Ingabe ama-squats angaphambili noma i-dumbbell noma ama-squat-hack squats uma ukujikeleza okudingekayo ukubeka i-barbell emahlombe ukuze insimu ye-back back squat igcizelele ukuhlanganiswa kwehlombe kuze kube yilapho ingahambi kahle.
- Ukuvikelwa okuhlangene kubalulekile kulokhu kanye nezigaba ezilandelayo. Lo mlayezo uzophindaphindiwe kulolu hlelo.
- Ukuqeqeshwa kwesifunda, ukuqeqeshwa okuqhubekayo kanye ne-plyometrics ezinjengezibopho kanye nokujula kungangeniswa kule hlelo lokuzivocavoca kanye, izinsiza kanye nesikhathi sokuvumela.
- Misa ngokushesha uma ubuhlungu obukhulu buqaphela ngesikhathi noma emva kokuzivocavoca, futhi ufune iseluleko sezokwelapha nokuqeqeshwa uma kuqhubeka.
Isigaba 2 - Mid-Preseason
Amandla neHypertrophy Isigaba
Kulesi sigaba, uzokwakha amandla nemisipha. Unesisekelo esihle kusukela ekuqaleni kokusebenza kwesizini, kanti manje kugcizelelwa ukuphakamisa izisindo ezilukhuni ukuze uqeqeshe isimiso sezinzwa ngokubambisana nezinsimbisi ze-muscle ukuhambisa imithwalo emikhulu. I-Hypertrophy, eyakha isayizi yemisipha, akusho ukuthi amandla, nakuba isigaba sesisekelo futhi kule nxenye ye-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.
Isikhathi sonyaka: Mid pre-inkathi
Ubude besikhathi: amaviki ayisithupha
Izinsuku ngeviki: 2-3, okungenani usuku olulodwa phakathi kwamaseshini
Ibuyela emuva: 4-6
Isetha: 3-5
Phela phakathi kokusetha: imizuzu 2-3
Isigaba 2 Ukuzivocavoca
- I-Barbell squat noma i-haled hack squat
- Hlanganisa inkinobho ye-dumbbell bench
- I-deadlift yaseRomania
- I-Lat pulldown ngaphambili ngaphambi kokubamba
- Phuma phezulu - 3x6 - engeza izinsimbi uma uthola lokhu kulula, noma uvele "ekuhlulekeni" uma kuningi kakhulu.
Qhubeka nokuqiniswa kokwakhiwa kwe-rotator njengasesikhathini sokuqala.
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kubhade kodwa kungaphumeleli. Ukuphindaphinda okuncane kusho ukuthi uzophakamisa kakhulu kule sigaba.
- Ungaphakamiseki ukuhluleka ngenxa yokuzivocavoca umzimba okuphezulu njengokucindezela kwe-dumbbell kanye ne-lat ukudonsa phansi bese ubamba ifomu elihle. Gcina izibikezelo endizeni eqondile enezingalo ezingenhla ezingakhulumi ngokweqile ngezansi.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngolunye usuku lokuphumula olulodwa phakathi, hlela kabusha lolu hlelo ukuya emihlanganweni emibili ngesonto ngalinye kunezintathu. Ukuqeqeshwa kwamandla kungaba nzima 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. Phindela emuva uma noma yikuphi ubuhlungu obuhlangene noma ukunganaki buzwa.
Isigaba 3 - Late Preseason Late
Kulesi sigaba, ukwakha emandleni asetshenziswe esigabeni sesi-2 ngokuqeqesha okuyokwenza ukwandise ikhono lakho lokuhambisa umthwalo ngezinga eliphezulu. Amandla ahlanganisa amandla 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 yamasethi ingancipha. Ayikho iphuzu ekuqeqeshweni okunje uma ukhulelwe.
Isikhathi sonyaka: inkathi yangaphambi kwesikhathi
Ubude besikhathi: amaviki angu-4-6
Izinsuku ngeviki: 2-3
Ibuyela emuva: 8-10
Isetha: 2-3
Ukuphumula phakathi kokuphindaphinda: imizuzwana engu-10-15
Ukuphumula phakathi kokusetha: okungenani umzuzu owodwa noma kuze kutholakale
Isigaba 3 Ukuzivocavoca
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- Ikhefu lezinkuni zokhuni
- I-push push-pull
- Ikhebula elilodwa lesandla liphakamisa ingalo ngayinye
- I-Medicine ibhola noma i-dumbbell cindezela
- I-Medicine ibhola imile ihlangene nomlingani (6x15 okusheshayo, ibuyise phakathi kwamasethi) (noma yedwa)
- Ibhokisi lokugijima ibhokisi (6x20 okusheshayo, buyisane phakathi kwamaqoqo)
- Gxuma okuqondile
Qhubeka nokuzivocavoca kwe-rotator njengokwesigaba 1.
Ikhomba Okuphawulayo
- Kubalulekile ukuthi utholakale ngokuphindaphindiwe ukuphindaphinda ngalunye ukuze ukwazi ukukhulisa 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 ukwedlula isigaba 1 kodwa ulula ngaphezu kwesigaba 2. Lokhu kumele kube cishe ku-50-70% we-1RM yakho (ukuphakama okuphezulu) kuye ngokuzivocavoca.
- Ngama-marches kanye ne-ball yezokwelapha ezishintshayo, yenza isethi ephelele esiphezulu bese uphumula ngokwanele ngaphambi kwesilandelayo.
- Ukuphumula maduze phakathi kwejubane ngalinye elizwakalayo ukuze ukwazi ukwandisa ngamunye.
Isigaba 4 - Esikhathini
Ukugcinwa kwamandla namandla
Esinye isigaba sesi-2 (Amandla) nesigaba sesi-3 (Amandla) isamba sezinhlelo ezimbili ngesonto ngalinye. Njalo ngeviki lesihlanu, musa ukuqeqesha isisindo nhlobo ukusiza ukutakula.
Qhubeka nokuzivocavoca kwe-rotator kuze kube sekupheleni kwenkathi yokudlala.
Ikhomba Okuphawulayo
- Zama ukuvumela okungenani izinsuku ezimbili phakathi kweseshini yamandla nomdlalo.
- Zama ukungenzi ukuqeqeshwa kwamandla ngosuku olufanayo njengoba usebenza nge-diamond.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Ungakunikeli ukuqeqeshwa kwamakhono emsebenzini wesisindo ngesikhathi sonyaka.
Isigaba sesi-5 - Isikhathi sokuphumula
Manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Kumasonto ambalwa kufanele ukhohlwe nge-baseball futhi wenze ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuhamba phambili noma eminye imisebenzi kuseyinto enhle. Maphakathi noNovemba, ungase uthande ukucabanga ngomsebenzi othile wokuzivocavoca, ukuvivinya umzimba we-Rotator, nomsebenzi we-aerobic.
Ngeke ukwazi-sekuyisikhathi esiningi ukukwenza futhi.