Kuyenda koyenda ndimtundu wa masewera olimbitsa thupi, wofala padziko lonse lapansi, womwe cholinga chake ndikukulitsa luso la othamanga. Pochita masewera othamanga, wothamanga amayenera kuthamanga mtunda womwewo kutsogolo ndikuwongolera mayendedwe kangapo potembenuka digirii 180 kumapeto kwa mtunda. Chodziwika kwambiri pakati pa othamanga ndi njira yoyendera 10x10, 3x10.
Pindulani
Njira yophunzitsirayi ndiyothandiza chifukwa imathandizira kukulitsa mphamvu zaphokoso zamiyendo yamiyendo, kukonza magwiridwe antchito amtundu wonse wamtima, kukulitsa kulumikizana komanso kupirira kwamphamvu. Miyezo yoyenda mozungulira imagwiritsidwa ntchito poyesa kulimbitsa thupi osati kwa othamanga okha, komanso ogwira ntchito zamagetsi osiyanasiyana.
Kawirikawiri kuthamanga kwa shuttle kumachitika mtunda waufupi kuchokera pa 10 mpaka 30 mita, koma nthawi zambiri mtunda umatha kufikira mita 100. Chifukwa chazopindulitsa zake, ntchitoyi yatchuka pakulimbitsa thupi, kuwoloka pamiyeso, masewera osiyanasiyana omenyera nkhondo, komanso kuphatikizidwa muukakamizo wolimbitsa thupi masukulu, masukulu apadera oyang'aniridwa ndi mabungwe aboma komanso Gulu Lankhondo la Russian Federation.
Lero tiona momwe tingayendetsere kuthamanga koyenda, komanso phindu lantchito iyi pathupi la munthu kuchokera pakupanga chitukuko cha othamanga.
Njira zolimbitsa thupi
Njira yoyendera yoyenda ili ndi mitundu ingapo, kusankha komwe kumadalira mtunda womwe shuttle imayendetsedwa: 10x10, 3x10, 4x9. Komabe, mwakuzindikira kwanu, mutha kuwonjezera mtunda kangapo - mothandizidwa ndi msinkhu wanu wathanzi komanso thanzi lanu.
Mwanjira iliyonse, njira yoyendera yoyenda ndiyofanana mtunda uliwonse. Chokhacho chomwe chiyenera kuganiziridwa ndikuti pakuwombera, othamanga nthawi yomweyo amayamba kuchita zolimbitsa thupi mwamphamvu kwambiri, pogwiritsa ntchito mphamvu zake zonse; ndimayendedwe ataliatali (mwachitsanzo, 10x10 kapena 4x100), zigawo zoyambirira za 4-6 zikuyenera kuchitidwa mwachizolowezi, kuyesayesa kugwiritsa ntchito mphamvu zambiri kuti zisatope nthawi isanakwane. Ndi bwino kusiya zida zamagetsi zothamanga kwambiri m'thupi lanu kuti mudzathe kuthana ndi mtunda woyenera munthawi yochepa kwambiri ndikuwonetsa zotsatira zabwino kwambiri.
Ntchitoyi iyenera kuchitidwa motere:
Udindo woyambirira
Malo oyambira kwambiri: ikani mwendo wothandizira patsogolo, kuyesera kuti pakhale mphamvu yonse yokoka pamwamba pake. Quadriceps ya mwendo wothandizira ndi yolimba, ngati kasupe, thupi limapendekera patsogolo pang'ono, kumbuyo kuli kowongoka, timasanjika manja athu pamlingo wa nthiti. Kuyamba kuyenera kukhala kophulika komanso mwachangu momwe mungathetsere gawo loyamba munthawi yochepa kwambiri. Kuti tiyambe kuphulika, timafunikira miyendo yolimba komanso yolimba, chifukwa chake tcherani khutu kuzolimbitsa thupi zomwe zimapangitsa kukhala ndi mphamvu zophulika za ma quadriceps: squats yokhala ndi barbell yokhala ndi kaye pansi, maloko a sumo, kulumpha kwa bokosi, kulumpha kwa squat, ndi zina zambiri.
Njira ina yoyambira poyambira ndiyoyambira:
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Kuthamanga kwambiri
Pa mpikisano wokha, timafunikira kuthamanga kwambiri. Kuti muchite izi, mutatha sitepe iliyonse, simuyenera kugwera pamapazi anu onse, koma pazala zanu zokha. Kuti mukulitse luso limeneli, sinthanitsani chingwe chanu chodumphira ndi chingwe cholumpha, kenako cholumikizira cha Lisfranc chizolowera kutsetsereka pamapazi, ndipo kuthamanga kwa shuttle kumakhala kosavuta.
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Zosintha
Kumapeto kwa gawo lirilonse, muyenera kusintha masekeli 180. Kuti muchite izi, muyenera kuchepetsa kuthamanga ndikutenga sitepe yoyimitsa, kutembenuza phazi lakumaso kwa madigiri 90 kulowera kotembenukira - gululi likuchedwetsani, koma silidzazimitsa inertia.
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Mathamangitsidwe
Pamapeto pake, muyenera kufinya zonse zomwe zingatheke mthupi lanu ndikupangitsani kuthamanga kwaphokoso komaliza, osaganizira zakuti muyenera kuyima posachedwa, muyenera kupitilizabe kuwonjezera liwiro mpaka kumapeto.
Mutha kuwona kanema wa shuttle ikuyenda pansipa. Izi zikuwonetseratu njira yoyendera yoyenda:
Zolakwitsa zina
Akamaphunzira njira yochitira 10x10 shuttle run, othamanga ambiri oyamba kumene amakumana ndi zovuta zotsatirazi zomwe zimawalepheretsa kuti apindule kwambiri ndi izi:
- Kugawa katundu molakwika. Ngati mukusuntha kutalika kofanana 10, kupirira kumatha kumapeto kwa theka loyamba. Kuti mupewe izi, muyenera kuyamba kuthamanga ndi mphamvu yapakatikati, gawo lirilonse likuyesera kuwonjezera liwiro, pogwiritsa ntchito mphamvu zophulika za minofu ya mwendo.
- Katundu wambiri ndi wokulirapo. Musapitirire kuchuluka kwanu kwamaphunziro zikafika pamtundu wamtundu wamtundu wa cardio, makamaka ngati mukudwala matenda osiyanasiyana amtima. Mwayi wake, mudzavulazidwa kuposa zabwino.
- Kuchedwa kuyima musanatembenuke. Simusowa kuti muchepetse liwiro loyenda kuti muthe kutembenuka modekha, muyenera kutembenuka ndikungoyenda kamodzi, kutembenuza mwendo wanu madigiri 90 - potero mudzasunga mphamvu ya inertia ndipo simudzazimitsa liwiro loti zero.
- Kupuma kolakwika. Mukamayenda koyenda, pumirani mawonekedwe a "2-2", mutenge magawo awiri mukamapuma mpweya komanso masitepe awiri mukamatuluka. Pumirani kokha kudzera m'mphuno.
- Musaiwale kuti muzitha kutentha, chifukwa kuthamanga koyenda kumaphatikizapo minofu, mafupa ndi mitsempha yambiri.
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Pulogalamu yophunzitsa
Pulogalamu yoyendetsa yoyenda iyi idapangidwira oyamba kumene omwe akungoyamba kumene ntchitoyi. Ili ndi zolimbitsa thupi 6 zokha, pakati pake muyenera kupumula masiku 2-3 kuti thupi likhale ndi nthawi yobwezeretsanso ndalama zamagetsi. Komabe, pobwereza kangapo, mutha kusintha kwambiri zotsatira zoyendera. Kuchita bwino kumeneku kumachitika bwino pabwalo lamasewera kapena munjira yolimbitsa thupi. Pamenepo mutha kuyeza molondola mtunda woyenera.
| Nambala yolimbitsa thupi: | Chiwerengero cha njira ndi mtunda wofunikira: |
| 1 | Kuthamanga kwa 4x9 kumayenda katatu. |
| 2 | Kuthamanga mpikisano wa 4x9 kasanu. |
| 3 | Kuthamanga mpikisano wa 4x15 katatu. |
| 4 | Kuthamanga mpikisano wa 4x15 kasanu. |
| 5 | Kuthamanga mpikisano wa 4x20 katatu. |
| 6 | Kuthamanga mpikisano wa 10x10 kamodzi. |
Liwiro loyenda 10x10
Kuthamanga kwa shuttle ndi gawo limodzi lamapulogalamu ovomerezeka azankhondo m'magulu osiyanasiyana. Tebulo lili m'munsili likuwonetsa momwe magulu ankhondo, ogwira nawo ntchito mgwirizanowu, komanso asitikali apadera, ovomerezedwa ndi Unduna wa Zachitetezo cha Russia.
Makontrakitala | Amuna | Akazi | ||
| Mpaka zaka 30 | Oposa zaka 30 | Pansi pa 25 | Oposa zaka 25 | |
| Mphindi 28.5. | Mphindi 29.5. | 38 gawo. | 39 gawo. | |
| Mphamvu Zapadera | 25 gawo. | – | ||
Yoyenda yothamanga 3x10
Miyezo ya ophunzira (anyamata ndi atsikana) yaperekedwa pansipa. Mutha kutsitsa ndikusindikiza tebulo pogwiritsa ntchito ulalo.
| Zaka | Mulingo wachitukuko cha CS | ||||
|---|---|---|---|---|---|
| otsika | pansi pa avareji | pakati | pamwamba pa avareji | wamtali | |
Anyamata | |||||
| 7 | 11.2 ndi zina zambiri | 11,1-10,9 | 10,8-10,3 | 10,2-10,0 | 9,9 |
| 8 | 11,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 9 | 10,4 –//– | 10,3-10,0 | 9,9-9,3 | 9,2-8,9 | 8,8 –//– |
| 10 | 9,9 –//– | 9,8-9,6 | 9,5-9,0 | 8,9-8,7 | 8,6 –//– |
| 11 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 12 | 9,22 –//– | 9,1-9,0 | 8,99-8,5 | 8,4-8,3 | 8,2 –//– |
| 13 | 9,3 –//– | 9,2-9,1 | 9,0-8,5 | 8,4-8,3 | 8,2 –//– |
| 14 | 9,0 –//– | 8,9-8,7 | 8,6-8,1 | 8,0-7,8 | 7,7 –//– |
| 15 | 8,5 –//– | 8,4-8,3 | 8,2-7,9 | 7,8-7,7 | 7,6 –//– |
| 16 | 8,1 –//– | 8,0-7,9 | 7,9-7,5 | 7,4-7,3 | 7,2 –//– |
| 17 | 8,5 –//– | 8,4-8,2 | 8,1-7,6 | 7,5-7,3 | 7,2 –//– |
Atsikana | |||||
| 7 | 11.7 ndi zina | 11,6-11,4 | 11,3-10,6 | 10,5-10,3 | 10,2 |
| 8 | 11,2 –//– | 11,1-10,8 | 10,7-10,1 | 10,0-9,8 | 9,7 –//– |
| 9 | 10,8 –//– | 10,7-10,4 | 10,3-9,7 | 9,6-9,4 | 9,3 –//– |
| 10 | 10,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 11 | 10,1 –//– | 10,0-9,8 | 9,7-9,1 | 9,0-8,8 | 8,7 –//– |
| 12 | 10,0 –//– | 9,9-9,7 | 9,6-9,1 | 9,0-8,8 | 8,7 –//– |
| 13 | 10,0 –//– | 9,9-9,7 | 9,6-9,0 | 8,9-8,7 | 8,6 –//– |
| 14 | 9,9 –//– | 9,8-9,6 | 9,5-8,9 | 8,8-8,6 | 8,5 –//– |
| 15 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 16 | 9,5 –//– | 9,4-9,2 | 9,1-8,4 | 8,6-8,5 | 8,4 –//– |
| 17 | 9,7 –//– | 9,6-9,4 | 9,3-9,1 | 9,0-8,8 | 8,7 –//– |
Maofesi a Crossfit othamanga
Ngati maphunziro anu ayamba kukutopetsani, yesetsani kupanga maofesi angapo ogwira ntchito kuchokera patebulo pansipa. Izi zibweretsa china chatsopano pulogalamu yanu ndikusinthitsa maphunziro onse. Maofesi adapangidwa kuti akhale othamanga odziwa bwino omwe ali ndi kupirira kwamphamvu, popeza oyamba kumene sangathe kulimbana ndi kuphatikiza kwa ma aerobic ndi anaerobic, ngakhale mulingo waukulu chotero.
| Chida-kat | Chitani zokopa 60, ma sit-up 60, ma push-up 15, ma push-up 50, ma shuttle othamangitsa 10x10. Pali kuzungulira katatu kwathunthu. |
| Lira | Pangani ma shutter 6x10 ndi 15. Zozungulira 10 zokha. |
| Maraphon | Kuthamangitsani kuthamanga kwa 250m, kukoka 5, ma push 10, kukweza 5, ndi 4x10 shuttle run. Zozungulira 4 zonse. |
| Ralph | Chitani zakufa khumi zakufa, ma burpee 10, ndi 6x10 shuttle run. Pali kuzungulira katatu kwathunthu. |
| Omulondera | Chitani masewera othamangitsa 4x10, zingwe 40 zolumpha, 30 kukankha, ndi ma squats 30 olumpha. Pali kuzungulira katatu kwathunthu. |
Nthawi zina, pofuna kusiyanitsa zolimbitsa thupi, kuyendetsa koyenda kumachitika ndi kunyamula zinthu 2-3.
