Thola Fit for Hockey nge Training Strength
Izinhlelo zokuqeqesha ezijulile zezemidlalo ngabanye "zihlaziywa ngezikhathi ezithile" okungukuthi, zihlukaniswa zibe izigaba ezintathu noma ezine ngonyaka kanti isigaba ngasinye sigxile ekuthuthukiseni impilo ethile. Izinhlelo ezihleliwe zihlinzekela ukwakha okuqhubekayo ukuphakamisa ukuqina nokusebenza.
Ngezemidlalo ezisebenzayo ezisebenzisa izisindo ekuqeqeshweni kwazo - okuyinto imidlalo eminingi kulezi zinsuku - isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
I-Cardio Training
Inothi elibalulekile: I- hockey idinga ukuqina okuhle kwe-aerobic ukunikeza ukukhuthazela komzamo oqinile. Nakuba ukuqeqeshwa kuma-skate "kwi-rink" kubalulekile, abadlali abaningi nabo bayazuza ekuqeqeshweni "kwe-rink" kuma-rollreader, amathrekhi angaphakathi, imishini yokujikeleza nezinye izinto zokusebenza ze-cardio. Ingxenye yohlelo oluchazwe lapha ivalwe ikakhulukazi ekuthuthukiseni isisindo kanye namandla okuyingxenye yohlelo. Kuzodingeka wenze ukuqeqeshwa kwe-cardio ukuthuthukisa ukufaneleka komzimba we-aerobic ekuqaleni kwe-preseason, bese udala ukuqina komzimba we-anaerobic , njengokuthi wenze ama-sprints, ama-shuttles, kanye nezikhathi ukulungele ngokugcwele ekuqaleni kwesizini.
Ukuzivocavoca kwe-Aerobic kusho ukuthi ungakwazi ukugijima, ukugijima, ukugijima noma ukugijima isikhathi eside ngesantya esilinganiselwe ngaphandle kokukhathala kakhulu. Ukuzivocavoca kwama-Anaerobic kusho ukuthi uqhubeka uhamba isikhathi eside emanzini aphakeme ngaphambi kokuba imilenze yakho nomzimba wakho wehle. Kokubili kubalulekile ku-hockey, ikakhulukazi uma kungenzeka udlale wonke umdlalo.
Uma ukwandisa zonke izakhi zokuzivocavoca umzimba, amandla, namandla, ungathi unamandla okuqina.
Uhlelo lokuqeqeshwa kwesisindo se-ice hockey lonyaka lonke lungalingana nolunye oluchazwe ngezansi:
Early Preseason
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemuva kokusuka kwe-offsason.
- Ukugcizelelwa ekwakheni ukuqina komzimba we-aerobic, amandla okusebenza ayisisekelo kanye nenqwaba yemisipha, ebizwa ngokuthi "hypertrophy".
Late Preseason
- 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
- Isizini sesiphelile; isikhathi sokuphumula okwesikhashana kodwa udinga ukuqhubeka usebenza.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula - ukuqeqesha okuphambene , umsebenzi wokuzivocavoca wokukhanya. 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
Ngaphansi kohlelo lokuqeqesha olwenziwe ngomdlalo othile, izinhlelo ezengeziwe ezikhethekile zingasiza, ikakhulukazi emaqenjini lapho amalungu anendima ethize kanye nezici ezithile ezibonakalayo ezisebenzayo ezisebenzayo. Isibonelo, emdlalweni webhola, i-quarterback, kanye ne-lineman evikelayo cishe kuyoba nehlelo oluhlukile ekuzivocavoca.
Omunye ugcizelela isivinini nokuqina, kanti enye inqwaba, amandla, namandla.
E-hockey, abavikeli bezokuvikela nokuhamba phambili abahambisani neze nezidingo zabo zokuzivocavoca, baze bavumela "ukuhlala ekhaya" kanye nabadlali bezokuvikela "abahlaselayo". Noma kunjalo, abanomgomo bangase badinge amakhono engeziwe ekuziphendukeni nasekuguquguqukeni.
Iphuzu elilodwa lokuzivocavoca elihlukanisa abadlali be-hockey kusuka eminye imidlalo yemidlalo yezemidlalo kuyimfuneko yokuqina komlenze oyedwa kanye nokulinganisela. Ngokuvamile, lesi sici singabhekiswa ohlelweni lokuqeqesha isisindo.
Cabanga ngohlelo olukhulunywe lapha ukuze lube uhlelo oluzungezile, olufanele kakhulu abaqalayo noma abaqeqeshi abavamile ngaphandle komlando wokuqeqesha isisindo seHockey.
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
Isisekelo Sokusekela kanye Ne-Muscle
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 kwesikhala somakhi 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 ingalo yakho noma ohlangothini lwakho olungaphelele kufanele lube kuhle njengehlangothini lakho elibambe ikhono. Nokho, ngokwesibonelo, ku-hockey, isandla ngasinye sinendima ebalulekile ekulawuleni induku, futhi lokhu kuthinta amakhono akho wokuphatha izintambo. Kudingeka unikeze izinsiza zokuqeqesha okwanele ukuze ufeze amandla okusekela okusebenzayo kuzo zonke izindawo ezibandakanya imisipha ephikisanayo nezinhlangothi zangakwesokunxele nezingakwesokudla kwazo zonke izindawo ezinkulu zeqembu lezinsizwa - emuva, izintambo, imilenze, izingalo, amahlombe, isifuba nezibeletho.
Esikhathini esingaphambi kwenkathi, uhlelo lwesisekelo luhlanganisa ukuxuba, amandla kanye nenhloso ye- hypertrophy , okusho ukuthi izisindo azizinzima kakhulu futhi ukusetha nokuphindaphinda kusezinhlakeni ezimbili kuya kwezingu-4 zeziphindaphinda ezingu-12 kuya ku-15. Kulesi sigaba, ukwakha amandla, ubukhulu besisindo , 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: 12 kuya ku-15
Ibeka: 2 kuya ku-4
Ukuphumula phakathi kokusetha: amasekhondi angu-30 kuya kwangu-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
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 lilungiselelwe umsebenzi futhi lilungiswe, kodwa lingabi ngaphezu kwe-overtaxed.
- 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.
- Ukuqeqeshwa kwesekethe , i-off-rink cardio, kanye nokunye ukuzivocavoca kwe-aerobic kufanele kwengezwe kulolu hlelo lapho kunokwenzeka khona.
- Misa ngokushesha uma ubuhlungu obukhulu buqaphela ngesikhathi noma ngemuva kokuvivinya umzimba, futhi ufune iseluleko sezokwelapha nokuqeqeshwa uma kuqhubeka.
Isigaba 2 - Mid-Preseason
Ukuthuthukiswa kwamandla
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 lekhono le-hockey 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 bancike kakhulu ekuvinjeni nasekhwalini futhi abadinga okungenani ubuningi kufanele benze inombolo ephansi kakhulu ye-reps.
Isetha: 3 kuya ku-5
Ukuphumula phakathi kokusetha: imizuzu emi-3 kuya kwemi-4
Isigaba 2 Ukuzivocavoca
- Okunye, ukushaywa komlenze oyedwa oyedwa
- I-Barbell bench press
- I-deadlift yaseRomania
- I-Lat pulldown ngaphambili ngaphambi kokubamba
- Hamba ukuphindaphinda - ukuphindaphinda kwe-3x6 - hlela ukufaneleka
- Okunye okunye, umugqa owodwa onomlenze ongenamathela
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
Ukuguqulwa Kwamandla
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 Ukuzivocavoca
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- Okunye okunye, ithole elilenze ilanga elilodwa liphakamisa
- I-Cable push pull
- Ikhebula elilodwa lesandla liphakamisa ingalo ngayinye
- Okunye, imithi yomlenze ongashadile push push
- Imithi ye-Medicine imiswe ngokubambisana nomlingani (ukuphindaphinda okungama-6x15 okusheshayo, ukubuyisela phakathi kwamasethi) (noma yedwa)
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.
- Ngenkinga yebhola lezokwelapha, yenza isethi ephelele esiphezulu bese uphumula ngokwanele ngaphambi kwesilandelayo.
Isigaba 4 - Esikhathini Sonyaka
Ukugcinwa kwamandla namandla
Isigaba Sesibili (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 ku-rink - noma ukusebenza okungenani okuhlukene ekuseni nakusasa.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Unganikeli ukuqeqeshwa kwamakhono we-rink emsebenzini wesisindo uma unesikhathi esilinganiselwe sitholakalayo.
Isigaba sesi-5 - Isikhathi sokuvala
Manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Ngamaviki ambalwa, ukhohlwa mayelana ne-hockey futhi wenze ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuhamba phambili noma eminye imisebenzi kuseyinto enhle.
Zinike isikhathi esiningi sokwenza konke futhi ngonyaka ozayo.