I-Volleyball Amandla oMsebenzi

I-Volleyball ngumdlalo oguqukayo ofuna abadlali bakhawuleze ezinyaweni zabo. Abadlali kufuneka bakwazi ukutshintshela ngokukhawuleza kwizikhundla / kwiindawo ezahlukeneyo, benze iintshukumo ezikhawulezayo kulo naliphi na icala ngokukhawuleza kwaye bafikelele ebholeni. Ukusebenza kwamandla e-Volleyball kugxininise ekuphuhliseni amandla kunye nokugcina izikhundla ezikhuselekileyo xa kuqhuma ngemidlalo. Abadlali abaninzi babandakanya ukuzilolonga okuxhathisayo kwiinkqubo zabo zoqeqesho ukuze bandise amandla kunye nokuseka isiseko esiluqilima.

I-Volleyball Amandla oMsebenzi

Umthambo we-volleyball owenziwe kakuhle uya kunceda abadlali bomeleze kwaye bagcine impilo efanelekileyo yomzimba.

Ekuseni

• Lo mthambo ulungele ukomelela kwe-gluteal, amandla e-hamstring, kunye nokuphucula ukutsiba okuthe nkqo.
• Kunconywa ukwenza iiseti ezintathu ze-10 reps.

Umlenze omnye waseRoma ufile Phakamisa ukuya kuCofa ngaphezulu

• Lo msebenzi webhola yevoli usebenza imisipha ye-hamstrings kunye ne-glutes.
• Inceda ukuphucula ukulinganisela kunye nokwandisa amandla okutsiba.
• Kunconywa ukwenza iiseti ezintathu ze-10 reps.

Lunge Ngokujija

• Lo msebenzi wamandla we-volleyball wakha imilenze kwaye uzinzise amaqatha ukunciphisa umngcipheko wokulimala.
• Ikwanceda ngokutsiba komlenze omnye.
• Kunconywa ukwenza iiseti ezintathu ze-16 reps, 8 ekhohlo - 8 ekunene.

Dumbbell Snatch

• Ukuxhwilwa kweedumbbell kunceda kuphuhliso lwamandla oomatshini bokutsiba kunye nokuphucula ugqabhuko-dubulo.
• Kunconywa ukwenza iiseti ezintathu ze-8 reps.

I-Bicep Curl ukuya kwi-Overhead Press

• Lo msebenzi unceda ukukhusela igxalaba nzakala.
• Abahlaseli phuhlisa izihlunu zesibini ezomeleza i-spiking.
• Kunconywa ukwenza iiseti ezintathu ze-8 reps.

Ibhola leMithi liphose Phantsi

• Olunye uqheliselo olucetyiswayo lokuxhathisa olunokwenziwa kukuphoswa kweebhola zeyeza.
• Injongo kukuphosa ibhola iyeza phantsi ngamandla; ibhola iyagqabhuka, yibambe kwaye iphinde.
• Kunconywa ukwenza iiseti ezimbini ezine-6-10 reps.

Ibhendi iReverse Lunge ukuya kwi-Overhead Press

• Ukuzivocavoca okucetyiswayo okunokwenziwa kunye nebhendi yokumelana.
• Umthambo awufuni ndawo ininzi, ngoko ke unokwenziwa phantse naphi na.
• Kunconywa ukwenza iiseti ezimbini-ezintathu ze-10-15 reps.

Kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo onokudala inkqubo eyahluka-hlukeneyo yokomelela ukwenza umthambo/uqeqesho/ukusebenza kube mnandi ngakumbi.

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UkuBumbiswa kweBhunga

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Indlela UQeqesho lweAerobic kunye noKuxhathisa

Umzimba ulungelelanisa ngokwahlukileyo kwiindidi ezahlukeneyo zokuzilolonga. Uqeqesho lweAerobic kunye nokumelana ngalinye lixelela umzimba ukuba uziqhelanise ngeendlela ezahlukeneyo. Zombini zibalulekile ekubunjweni komzimba okunempilo, kwaye xa zenziwe ngokudibeneyo, yaziwa ngokuba uqeqesho olufanayo. I-Aerobic ingcono kakhulu ekulahlekeni kwamafutha, uqeqesho lokuxhathisa lwakha izihlunu ezigcina umzimba usebenza imini yonke. Nangona kunjalo, Iindlela ze-molekyuli ezibandakanyekayo kwi-aerobic kunye nokumelana nokuziqhelanisa kunokuphazamisana omnye nomnye ukuba akucwangciswanga ngokufanelekileyo. Amanyathelo amabini okunciphisa naluphi na uphazamiseko olunokwenzeka kunye nokwandisa izibonelelo ze-aerobic/resistance:

isondlo

• Ukutya okuneprotheyini okwaneleyo kubalulekile ekuziqhelaniseni nezihlunu kuqeqesho lokuxhathisa.
• Ivuselela i-protein ye-muscle synthesis emva koqeqesho lwangaxeshanye.
• Emva kweeseshoni zokuzilolonga, sebenzisa ubuncinane i-25g iprotheni ekumgangatho ophezulu ukufezekisa amandla kunye nokuphuculwa kwe-hypertrophy.

ukuchacha

• Xa usenza zombini uqeqesho lwe-aerobic kunye nokumelana nosuku olunye, ukwandisa ukuchacha ixesha phakathi kweeseshoni.
• Amandla kunye ne-aerobic fitness gains iphantsi xa ezimbini zohlulwe ngeeyure ezi-6 okanye ngaphantsi.
• Iiyure ezingamashumi amabini anesine phakathi kweeseshoni lixesha elicetyiswayo, ngakumbi ukuba okuphambili kukunyamezela.

Ucaphulo

Ikhamera, uDonny M et al. "Ukungeniswa kweprotheyini kwandisa iprotein ye-myofibrillar emva kokuzilolonga ngaxeshanye." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Phola, uAnn M et al. "Ukuthintelwa kokulimala kwamagxa kwiimbaleki ezingaphezulu: indlela esekwe kwisayensi." Ijenali yaseBrazil yonyango lomzimba vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. "Isicwangciso soqeqesho lwamandla aqhushumbayo kubadlali abancinci bebhola yevoli yabasetyhini." Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

URamirez-Campillo, uRodrigo et al. "Iimpembelelo zoQeqesho lwePlyometric Jump kwi-Vertical Jump Height of Volleyball Players: Ukuphononongwa okuCwangcisiweyo kunye noHlalutyo lweMeta yoLwango oluLawulwayo olungenamkhethe." Ijenali yesayensi yezemidlalo kunye neyeza vol. 19,3 489-499. 13 Agasti 2020

Seminati, Elena, kunye noAlberto Enrico Minetti. "Ukusetyenziswa ngokugqithiseleyo kuqeqesho lwe-volleyball / ukuziqhelanisa: Uphononongo kwigxalaba kunye nokulimala okunxulumene nomqolo." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

USilva, uAna Filipa et al. "Impembelelo yoQeqesho lwePlyometric kubadlali beVolleyball: uPhononongo oluCwangcisiweyo." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

UVillareal, uDennis T et al. "I-Aerobic okanye i-Resistance Exercise, okanye zombini, ekutyeni abantu abaDala abaBatyebileyo." Ijenali yeNew England yezamayeza vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338