Uqeqesho lobunzima beTennis

Ithenisi ifuna amandla, amandla kunye nonyamezelo. Ngaba ukudibanisa uqeqesho lobunzima bentenetya kwirejimeni yokomelela komdlali eyahlulwe ngokwezigaba ukuphumeza ezona ziphumo zilungileyo?

Uqeqesho lobunzima beTennis

Kwimidlalo yobuchwephesha esebenzisa ukuphakamisa iintsimbi, uqeqesho luhlala luqhekeka ngokwezigaba zonyaka. (UDaniel S Lorenz, uMichael P Reiman, uJohn C Walker. 2010) Isigaba ngasinye siquka iinjongo ezithile ezinegalelo kunye nokwakhela phezu kwesigaba sangaphambili. Oku kwaziwa njenge periodization. Ithenisi idlalwa unyaka wonke ngaphakathi nangaphandle. Lo ngumzekelo wenkqubo yokuqeqesha ubunzima bentenetya ukwakha amandla.

Ngaphambi kwexesha

• Ekuqaleni kwangaphambi kwexesha, abadlali balungiselela ukuphinda bakhe amandla abo emva kwekhefu.
• Ugxininiso kukwakha amandla okusebenza kunye nezihlunu ezithile.

Late Pre-Season

• Ngasekupheleni kwesizini yangaphambi kwexesha, abadlali bayazilolonga ukuze balungele ukuqala kwesizini.
• Apha, ugxininiso lusekwakheni amandla aphezulu.

Ngexesha

• Ngexesha lonyaka, ukuzilolonga rhoqo, ukudlala, kunye nokhuphiswano luyaqhubeka kwaye abadlali bakwimeko ephezulu.
• Kweli nqanaba, amandla kunye nokugcinwa kwamandla kugxininiso.

Ikhefu loNyaka

• Oku kuxa abadlali kufuneka baphumle okwethutyana.
• Nangona kunjalo, abadlali kufuneka bahlale besebenza ukuba bafuna ukugcina inqanaba elithile lokuqina.
• Ugxininiso kukuphumla kunye nokubuyisela kunye nokugcinwa komsebenzi wokukhanya, njengoqeqesho olunqamlezayo kunye nokuzivocavoca okulula kwe-gym.
• Uphando lubonise ukuba ukuthatha ikhefu kuqeqesho lwamandla anzulu kuyawunceda umzimba ukuba uphinde wakheke. (UDaniel Lorenz, waseScot Morrison. 2015)

1. Le yinkqubo yesigaba esithathu esijikelezileyo.
2. Isigaba sokuqala sigxile ekwakheni amandla asisiseko kunye nezihlunu
3. Inqanaba lesibini kunikezelo lwamandla.
4. Abadlali abadlala unyaka wonke banokuqhubeka nenkqubo yamandla xa besakha iziseko.
5. Abadlali abathatha ikhefu ngaphezulu kweeveki ezintandathu kufuneka baqale kwakhona ngenkqubo yamandla.

Ngaphambi kwexesha loNyaka – iSigaba sokuQala

Amandla kunye nezihlunu

• Ugxininiso kukuphakamisa iintsimbi ezinzima, kodwa ungahambi ngamandla apheleleyo ukuqalisa ukuqeqesha inkqubo ye-nervous ukuze isebenze kunye nemicu yezihlunu.
• Ukwakhiwa kwemisipha okanye i-hypertrophy / ubungakanani bokwakha izihlunu kuya kwenzeka ngexesha lophuhliso lwamandla.
• Amandla asisiseko senqanaba lophuhliso lwamandla.

Ukuzivocavoca:

1. Ubude bexesha: iiveki ezi-6 ukuya kwezi-8
2. Iintsuku zokuSebenza: 2-3, ubuncinane usuku olunye, nangona kunjalo, ezimbini zinconywa phakathi kweeseshoni.
3. Reps: 8-10
4. Iiseti: 2-4
5. Ukuphumla phakathi kweesethi: 1-2 imizuzu

• I-Barbell squat, i-dumbbell squat, okanye i-sled hack squat
• Ukufa kwe-Romanian
• Umqolo ogobileyo weDumbbell
• Ukwandiswa kwe-Dumbbell triceps okanye ukutyhala umatshini
• Ikhebula lokunqunqa iinkuni
• I-Lat pulldown ukuya ngaphambili kunye nokubamba okubanzi
• Reverse crunch

Izinto ekufuneka Uzikhumbule

Sebenzisa Ubunzima obufanelekileyo

• Lungisa ubunzima ukwenzela ukuba ii-reps zokugqibela zibe nzima kodwa zingabangeli ukusilela ngokupheleleyo.

Ukulinganisa isiqingatha esisezantsi

• Ikhonkco elingasemva kwezinqe, i-gluteals / i-buttocks, imilenze ephezulu, kunye nezibilini zibaluleke ngokulinganayo kwaye zifuna ingqalelo elinganayo. (Eline Md De Ridder, et al., 2013)
• I-squats kunye ne-deadlifts yakha amandla kunye namandla kulo mmandla.

Landela iFomu eyiyo

• Kwimithambo ephezulu yomzimba efana ne-dumbbell press, i-lat pulldown, kunye ne-wood chops ifom efanelekileyo kufuneka ilandelwe.
• Gcina iingalo kwinqwelomoya ethe nkqo ngeengalo eziphezulu.
• Musa ukwandisa ngokugqithiseleyo ezantsi kwentshukumo.
• Khumbula ukukhusela igxalaba elisengozini.

Mamela uMzimba

• Uqeqesho lwamandla lucelomngeni ngokwasemzimbeni nasengqondweni.
• Abantu abangakwaziyo ukuchacha kwiseshoni enosuku olunye kuphela lokuphumla bayacetyiswa ukuba bahambise ucwangciso kwiiseshoni ezimbini ngeveki.
• Ubuhlungu bemisipha okanye ukulibaziseka kokuqala kwemisipha - i-DOMS - iyinto eqhelekileyo, nangona kunjalo, intlungu edibeneyo ayikho.
• Beka esweni iintshukumo zengalo namagxa ngeli xesha.
• Yeka ukuba kukho naziphi na iintlungu zamalungu okanye ukungaphatheki kakuhle.

Phambi kwexesha lasemva kwexesha – kwiSigaba seSibini

amandla

Amandla kukukwazi ukuhambisa eyona mithwalo inzima ngexesha elifutshane kwaye kukudityaniswa kwamandla kunye nesantya. Kule nqanaba, umdlali wakha phezu kwamandla aphuhliswe kwisigaba sokuqala kunye nokuqeqeshwa kobunzima be-tennis oya kwandisa amandla okuhambisa umthwalo kwisantya esiphezulu.

• Uqeqesho lwamandla lufuna ukuphakamisa iintsimbi ngesantya esiphezulu kunye nogqabhuko-dubulo.
• Umzimba kufuneka uphumle ngokwaneleyo phakathi kokuphindaphinda kunye neeseti ukwenzela ukuba intshukumo nganye yenziwe ngokukhawuleza.
• Inani leesethi linokuba ngaphantsi kwesigaba sokuqala ngenxa yokuba akukho ngongoma ekuqeqesheni kweli nqanaba xa umzimba ukhathele.

Uqheliso lomsebenzi

1. Ubude bexesha: Iyaqhubeka
2. Iintsuku ngeveki: 2
3. IiReps: 8 ukuya kwi-10
4. Iiseti: 2-4
5. Ukuphumla phakathi kokuphindaphinda: imizuzwana eyi-10 ukuya kwe-15
6. Ukuphumla phakathi kweesethi: ubuncinane umzuzu o-1 okanye ude ubuyiselwe

• I-Barbell okanye i-dumbbell ijinga icocekile
• Ikhebula tyhala-tsala
• Ikhebula lokunqunqa iinkuni
• Intambo yengalo enye iphakamisa
• Medicine ibhola push press
• Ibhola yeyeza emile ijija kunye neqabane okanye yedwa - 6 × 15 ukuphindaphinda ngokukhawuleza kwaye uchache phakathi kweeseti.

Izikhumbuzo Xa Ulungiselela Eli Xesha

Ixesha lokubuyisela

• Kuqeqesho lwamandla, kubalulekile ukuba umzimba uphinde waphinda waphinda waphinda kwaye usete ukuze umntu akwazi ukwandisa intshukumo.
• Ubunzima akufunekanga bube nzima kwaye amaxesha okuphumla anele.

Tyhala Xa Kunokwenzeka

• Ukuphumla kubalulekile, kwangaxeshanye, umdlali kufuneka atyhale imithwalo enzima ngokufanelekileyo ukuphuhlisa amandla ngokuchasene nokuxhathisa okubalulekileyo.
• Xa ujija ibhola yeyeza, yenza iseti epheleleyo kwindawo ephezulu, emva koko uphumle ngokwaneleyo phambi kokulandelayo.
• Ukuba ukwenza ibhola yeyeza sebenzisa ibhola yodwa, sebenzisa ibhola elula kwaye ugcine ibhola ezandleni zakho ngelixa ujija.

Kwixesha lonyaka – iSigaba seSithathu

Xa ixesha lonyaka liqala uqeqesho alupheli ukwenzela ukunceda ukugcina amandla kunye namandla.

Amandla kunye nokugcinwa kwamandla

• Isigaba sokuqala kunye nesigaba sesibini kwiiseshoni ezimbini zizonke ngeveki.
• Rhoqo ngeveki yesihlanu, tsiba uqeqesho lobunzima ukuze ufumane ukuchacha kakuhle.

Amaphuzu aphambili

Izinto ekufuneka uzigcine engqondweni ngexesha lonyaka.

Kulumkele Ukucwangcisa Kaninzi

• Gwema ukuqeqeshwa kwamandla ngosuku olufanayo xa uqhuba enkundleni.
• Ukuba uqeqesho lobunzima kufuneka lube zombini ngemini enye, zama ukwahlula ukuzilolonga zibe ziiseshoni zakusasa nasemva kwemini.

Ixesha lokucwangcisa

• Phumla ngokupheleleyo kuqeqesho lwamandla iveki enye kwezintandathu.
• Umsebenzi wokuzivocavoca okhanyayo ulungile.
• Ngexesha lonyaka, sebenzisa intuition xa kuziwa ekusebenzeni kwindawo yokuzivocavoca.
• Abantu abanexesha elilinganiselweyo, banamathele kuqeqesho lwezakhono zasenkundleni endaweni yoqeqesho lobunzima bentenetya.

Ixesha langaphandle

Ukuba kukho i-off-season, eli lixesha lokudakumba kwengqondo kunye nomzimba kunye nokubuyisela umzimba ogcweleyo.

• Kwiiveki ezininzi, libala malunga nokuqeqeshwa kobunzima kwaye wenze ezinye izinto.
• Hlala ulungile kwaye usebenze ngoqeqesho olunqamlezayo okanye eminye imisebenzi yomzimba kodwa ugcine ukukhanya ukunqanda ukwenzakala.

Kunconywa ukubonisana nomqeqeshi, umqeqeshi, imidlalo chiropractor, kunye/okanye umnyangi womzimba ukuphuhlisa inkqubo ethile kwiimfuno zomntu, iinjongo zokufaneleka, kunye nokufikelela kwizibonelelo.

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Ukwenzakala koMnqonqo kwezeMidlalo

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Ucaphulo

Lorenz, DS, Reiman, MP, & Walker, JC (2010). Iperiodization: uphononongo lwangoku kunye nophunyezo olucetyisiweyo lokuvuselela iimbaleki. Impilo yezemidlalo, i-2 (6), i-509-518. doi.org/10.1177/1941738110375910

Lorenz, D., & Morrison, S. (2015). IINGCINGA EZINGAKUMBI KWIXESHA LAMANDLA NEMEKO YE-SPORTS PHYSICAL THERAPIST. Ijenali yamazwe ngamazwe yonyango lomzimba, 10(6), 734–747.

De Ridder, EM, Van Oosterwijck, JO, Vleeming, A., Vanderstraeten, GG, & Danneels, LA (2013). Umsebenzi ongemva kwekhonkco lezihlunu ngexesha lokuziqhelanisa nolwandiso olwahlukeneyo: isifundo sokuqwalasela. I-BMC ye-musculoskeletal disorders, i-14, i-204. doi.org/10.1186/1471-2474-14-204