Cov txheej txheem:
- Dab tsi yog shuttle khiav
- Vim li cas lub shuttle khiav
- Leej twg tsis xav tau lub shuttle khiav
- Yuav ua li cas npaj rau koj lub shuttle khiav
- Yuav ua li cas kom raug shuttle khiav
- Yuav xaiv koj li cas
- Thaum twg thiab ntau npaum li cas rau shuttle
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Ntau tus paub txog kev tawm dag zog txij li hnub kawm ntawv. Tab sis qhov no tsis txhais hais tias tam sim no nws yuav yooj yim li.
Dab tsi yog shuttle khiav
Shuttle khiav yog ib hom kev khiav uas koj ceev nrooj npog qhov deb, feem ntau yog li 10-50 meters, thiab mam li nco dheev tig 180 ° thiab khiav nyob rau hauv qhov kev taw qhia. Thiab yog li ob peb zaug.
Vladislav Norkin CSKA tus kws qhia ntaus pob ncaws pob
Qhov sib txawv tseem ceeb ntawm "shuttle" thiab kev ua haujlwm tsis tu ncua hauv txoj kab ncaj nraim yog qhov hloov pauv tsis tu ncua. Ntawm no tus neeg ncaws pob yuav tsum tsim kom muaj kev ceev tshaj plaws, nres sai sai, hloov cov kev taw qhia thiab nrawm raws nraim qhov kev coj ua.
Ntau tus neeg tau paub txog qhov kev tawm dag zog no txij li hnub kawm ntawv, txij li cov kev sim tsheb khiav tau dav siv los ntsuas aerobic endurance - muaj peev xwm ua haujlwm ntawm qhov siv tau ntev.
Kev khiav ceev ceev, xws li American Strength and Conditioning Association 5-10-5 Test, kuj yog siv los ntsuas cov neeg ncaws pob agility thiab lub zog.
Vim li cas lub shuttle khiav
Shuttle khiav yog qhov sib txawv ntawm kev khiav ib txwm nyob rau hauv txoj kab ncaj nraim - ob qho tib si ntawm kev thauj khoom ntawm lub cev thiab hauv cov ntsiab lus ntawm cov kev txawj uas nws tsim.
Artyom Kuftyrev Master of Sports hauv kev ua kis las thiab kev ua kis las, tus neeg khiav dej num marathon, tus tsim ntawm lub tsev kawm ntawv khiav
Kev hloov pauv ntau zaus hauv kev taw qhia ntawm kev txav yog nrog los ntawm cov leeg nqaij eccentric, uas cuam tshuam rau cov leeg nqaij. Yog li ntawd, qaug zog tsim sai heev nyob rau hauv shuttle khiav. Tsis tas li ntawd, koj yuav tsum txhim kho qhov pib ceev ob peb zaug, uas yog siv zog heev thiab yuav tsum tau siv zog ua haujlwm siab.
Kev sib xyaw ua ke ntawm cov xwm txheej no ua rau shuttle khiav ib qho kev tawm dag zog zoo heev rau pab pawg thiab tiv tauj cov kis las - ncaws pob, ntaus pob, ntaus pob, ntaus pob thiab lwm yam. Tsis tas li ntawd, nws muaj nyob rau hauv cov qauv ntawm TRP thiab feem ntau cov tub ceev xwm cov koom haum.
CSKA tus kws qhia ntaus pob ntaus pob Vladislav Norkin piav qhia tias kev caij tsheb npav yog lub hauv paus rau cov neeg ntaus pob ncaws pob, vim muaj ntau yam kev hloov pauv, nres thiab nrawm hauv qhov kev ua si no.
Vladislav nws tus kheej tsis tu ncua siv qhov kev tawm dag zog no hauv kev cob qhia ntawm nws cov players, feem ntau nyob rau hauv cov txheej txheem ntawm kev cob qhia ua ntej lub caij thiab nyob rau hauv lub sij hawm ntev ntawm kev ua si.
Vladislav Norkin
Shuttle khiav tsim pib ceev, siab tshaj plaws ceev tshaj qhov luv luv, braking thiab kev taw qhia hloov. Tsis tas li ntawd, lub shuttle yog qhov zoo ntawm kev siv lub zog ceev-lub zog endurance - lub peev xwm los tsim lub zog tawg siab tshaj plaws nyob rau lub sijhawm ntev.
Yog li ntawd, ua ib lub shuttle khiav yuav qhia koj yuav ua li cas kom sai sai khiav ib tug luv luv, sai tig ib ncig thiab khiav nyob rau hauv lwm yam kev taw qhia, ua hauj lwm li no rau lub sij hawm ntev tsis exhaling los yog ua rau koj ob txhais ceg nqaij.
Leej twg tsis xav tau lub shuttle khiav
Yog tias koj qhov kev ua kis las lossis kev ua haujlwm tsis suav nrog kev sib tw luv luv nrog kev hloov pauv sai sai, kev khiav tsheb yuav tsis muaj txiaj ntsig. Yog tias npaj rau kev xa cov qauv.
Vladislav Norkin
Kuv tsis pom lub ntsiab lus ntawm kev siv ntau hom kev thauj mus los rau sprinters, txij li lawv muaj lub hom phiaj sib txawv - pib muaj zog zoo thiab kev txhim kho ntawm qhov siab tshaj plaws hauv txoj kab ncaj nraim.
Tib yam tuaj yeem hais rau cov neeg ncaws pob amateur. Yog tias tsis muaj lub hom phiaj los tsim cov peev txheej uas kuv tau piav qhia ua ntej, ces koj tsis muaj qhov xav tau sai rau "shuttle".
Tsis tas li ntawd, shuttle khiav yog ib qho kev tawm dag zog heev. Vladislav Norkin hais tias thaum lub sijhawm pib sai thiab nres tam sim nrog kev hloov pauv, koj tuaj yeem ua rau cov leeg ntawm sab nraub qaum, Achilles tendons, pob taws thiab hauv caug pob qij txha.
Cov neeg uas nyuam qhuav pib koom nrog jogging lossis pab pawg kis las yuav tsum ua raws li qhov kev tawm dag zog no nrog ceev faj heev. Yog tsis muaj kev npaj ua ntej, qhov kev pheej hmoo ntawm kev raug mob nce ntau heev.
Yuav ua li cas npaj rau koj lub shuttle khiav
Kev sov so yog qhov tseem ceeb ua ntej kev tawm dag zog, tab sis thaum nws los txog rau kev khiav tsheb, txhua yam yuav hnyav dua.
Vladislav Norkin
Txhua qhov kev tawm dag zog tawg yuav tsum tau ua tiag tiag. Nws tsis txaus los twist koj lub caj dab thiab pob taws. Nws yog ib qho tsim nyog yuav tsum ua kom muaj lub zog sov so, npaj koj tus kheej rau kev khiav, thiab tsuas yog tom qab ntawd pib kev cob qhia.
Yuav pib nrog, ua gymnastics sib koom ua ke: qaij thiab tig ntawm lub taub hau thiab lub cev, kev sib hloov hauv txhua pob qij txha 8-10 zaug hauv txhua qhov kev taw qhia. Tom qab ntawd ua dynamic stretch. Xaiv 5-6 lub cev qoj ib ce los ntawm cov lus hauv qab no thiab ua txhua qhov rau 30 vib nas this.
Vladislav Norkin tau qhia kom suav nrog viav vias ob txhais ceg rau pem hauv ntej, mus rau sab thiab rov qab rau hauv qhov sov so, vim tias qhov kev txav no yuav pab npaj lub duav flexors thiab extensors, nrog rau cov leeg adductor.
Tom qab ncab rau hauv qhov chaw, ua cov kev ua haujlwm tshwj xeeb los ntawm video hauv qab no:
- sib tshooj ntawm sab ceg;
- tsa lub duav;
- ncaj ob txhais ceg;
- "Reindeer" khiav;
- "tsheb tuam";
- lunges;
- mincing khiav;
- dhia tawm ntawm ib ceg;
- dhia tawm ntawm ob txhais ceg ncaj.
Ua ib txheej ntawm cov kev tawm dag zog no ntawm qhov deb ntawm 20-40 meters thiab koj tuaj yeem txav mus rau kev khiav tsheb.
Yuav ua li cas kom raug shuttle khiav
Yuav ua li cas coj txoj haujlwm pib
Sawv ntsug nyob rau hauv pem hauv ntej ntawm txoj kab pib, tso lub jogging ceg me ntsis nyob rau hauv pem hauv ntej thiab hloov koj lub cev hnyav rau nws, thiab nqa lub pob taws tom qab sawv ntsug tawm hauv pem teb.
Khoov lub cev nrog lub nraub qaum ncaj, khoov koj txhais tes ntawm lub luj tshib thiab nyob ze rau lub cev. Txav mus rau sab caj npab rov qab mus rau jogging ceg me ntsis rau pem hauv ntej.
Los ntawm txoj haujlwm no, koj yuav pib.
Yuav ua li cas nthuav tawm
Yuav kom kawm paub yuav ua li cas tig tsis tau nkim sij hawm, ua ntej sim ua kom qeeb, luv luv khiav nrog lub ntse 180 ° tig ntawm qhov kawg ntawm ceg.
Khiav cov ntu uas tau xaiv nyob rau hauv ib qho chaw ntsiag to. Ib kauj ruam ua ntej ntawm txoj kab, tig ko taw mus rau hauv lub kaum sab xis ntawm qhov kev taw qhia.
Tig ib ncig thiab tso koj txhais ko taw rau hauv kab kom nres qhov kev sib hloov kom tiav. Tsis txhob ncaj nraim ua ntej pib thim rov qab.
Tom qab tig, thawb tawm nrog koj txhais ceg khoov tawm hauv pem teb. Hauv qhov no, tus ntiv taw ntawm jogging ko taw yuav tsum taw tes rau ntawm qhov chaw koj yuav khiav.
Ib txwm tig dhau ib lub xub pwg nyom, ntawm tib lub npe nrog cov jogging ceg. Yog hais tias thaum pib muaj koj sab laug ceg nyob rau hauv pem hauv ntej, koj yuav siv sij hawm nres ntawm nws thiab tig ib ncig ntawm nws.
Ua raws li 4-6 ntawm cov kab no.
Thaum koj tau ua tiav qhov ntse tig tom qab khiav qeeb, sim ua tib yam nrog lub nrawm. Siv txoj haujlwm pib, khiav ntu ntawm qhov nrawm ze rau qhov siab tshaj plaws, thiab thaum kawg, nres nrawm thiab tig ib ncig, zoo li hauv kev tawm dag zog dhau los.
Khiav plaub ntawm no yam tsis muaj kev cuam tshuam, ces so rau 90 vib nas this thiab rov ua 2-3 zaug ntxiv.
Yuav xaiv koj li cas
Muaj ntau ntau txoj kev khiav tsheb thauj mus los thiab kev xaiv nyob ntawm koj lub hom phiaj thiab qib kev qoj ib ce.
Rau beginners
Artyom Kuftyrev qhia pib nrog lub tsev kawm ntawv tus qauv, maj mam nce tus naj npawb ntawm cov voj voog:
- Lub lis piam 1.3 × 10 m. Rov ua qhov kev tawm dag zog 4-5 zaug, so ob feeb ntawm kev teeb tsa.
- Lub lis piam 2.5 × 10 m. Ua 4-5 series nrog so ntawm 2-2.5 feeb ntawm so ntawm lawv.
- Lub lis piam 3.7 × 10 m. Ua 4 series nrog so ntawm ob feeb hauv nruab nrab.
Sij hawm dhau mus, koj tuaj yeem nce cov voj voog, tab sis tsis txhob txo qhov seem ntawm cov teeb tsa.
Artyom Kuftyrev
So ntawm qhov rov ua dua yuav tsum ntev txaus - 90 vib nas this lossis ntau dua - txhawm rau kho lub plawv dhia thiab cov khw muag khoom ntawm creatine phosphate, uas yog cov roj tseem ceeb rau hom haujlwm no. Ua txhua tus rep nrog kev mob siab rau thiab siab tshaj plaws. Thiab khaws cov sijhawm khiav ntawm cov koob los taug qab kev nce qib.
Koj tuaj yeem sim lwm txoj kev khiav tsheb thauj mus los thaum koj ua tiav.
Rau siab heev
Vladislav Norkin tau hais txog ob hom shuttle khiav uas nws siv hauv nws qhov kev cob qhia.
Khiav 40 vib nas this
Koj kos 28 meters (qhov ntev ntawm lub tsev hais plaub ntaus pob), moos 40 vib nas this, thiab shuttle, suav cov voj voog. Vladislav hais tias lub sijhawm no nws cov tub ntxhais kawm tswj kom kov yeej 7, 5-8 qhov chaw. Yog tias koj txiav txim siab ua ntau tshaj ib qho ntawm qhov kev tawm dag zog no, nco ntsoov lub sijhawm koj so.
Suicide khiav
Txhawm rau sim qhov kev hloov pauv no, ua thawj lub cim ntawm 9 metres (thawj kab nplua rau ntawm lub tsev hais plaub ntaus pob), thiab tom qab ntawd peb ntxiv txhua 5 meters (hauv nruab nrab, kab nplua nplua, thiab cov kab rov qab). Yog li, qhov deb tshaj plaws yuav nyob ntawm qhov deb ntawm 28 meters ntawm koj.
Ua ntej, khiav mus rau thawj lub cim thiab rov qab mus, tom qab ntawd mus rau qhov thib ob thiab rov qab, mus rau peb thiab rov qab, mus rau plaub thiab rov qab. Tom qab ntawd rov pib dua.
Ua lub sijhawm ua haujlwm no, piv txwv li hauv 30/90 hom, qhov twg koj shuttle sprints rau 30 vib nas this thiab so rau 90 vib nas this.
Thaum twg thiab ntau npaum li cas rau shuttle
Txij li thaum lub shuttle khiav yog ib qho kev tawg thiab kev kub ceev, Artyom Kuftyrev qhia ua nws nyob rau hauv lub xeev "tshiab" - thaum pib ntawm kev cob qhia.
Vladislav Norkin hais tias nws feem ntau siv shuttle khiav hauv kev sov so, tom qab kev ua haujlwm khiav, rau kev npaj zaum kawg rau kev cob qhia thiab ua kom lub hauv paus paj hlwb.
Nyob rau hauv cov nqe lus ntawm kev cob qhia zaus, tsis txhob shuttle jogging txhua hnub.
Vladislav Norkin
Txhua hnub shuttles ntawm qhov siab tshaj plaws yuav ua tsis muaj dab tsi zoo. Kev ua haujlwm tawg txhua hnub yuav tsis ua rau koj nrawm dua lossis nyuaj dua. Xwb, koj tsuas yog raug mob vim qaug zog thiab yuav tsis muaj peev xwm mus kawm ntxiv.
Ua lub shuttle khiav 1-3 zaug hauv ib lub lis piam, nrog tsawg kawg ib hnub so ntawm ob zaug, kom koj cov leeg thiab lub paj hlwb rov zoo.
Pom zoo:
"Difference" thiab "difference": yuav ua li cas kom tsis txhob muaj cov ntsiab lus tsis meej pem thiab pib hais lus kom raug
Lub subtleties ntawm Lavxias teb sab lus rau cov neeg uas siv zog rau kev nyeem ntawv kiag li: peb paub yuav ua li cas hais lus kom raug - txawv los yog txawv
Yuav ua li cas kom tsis txhob poob zoo tom qab raug mob thiab rov qab sai dua
Koj tsis tas yuav tsum tso tseg kev tawm dag zog. Txhawm rau kom tsis txhob poob lub zog thiab kev ua siab ntev, koj yuav tsum xaiv cov kev tawm dag zog kom raug, coj mus rau hauv tus account hom kev raug mob thiab theem ntawm kev rov zoo
Yuav ua li cas kom koj khiav ceev thiab tsis txhob raug mob
Peb yuav qhia rau koj seb qhov kev sib tw thiab kev sib tw ntev npaum li cas cuam tshuam rau ib leeg, nrog rau lwm yam uas koj yuav tsum xav txog txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm
Kab mob qhua pias hauv menyuam yaus thiab cov neeg laus: yuav ua li cas kom tsis txhob mob thiab yuav kho li cas
Kab mob qhua pias (chickenpox) yog ib yam kab mob sib kis tau zoo heev los ntawm tus kab mob Varicella Zoster. Nws txoj kev kho mob los txo cov tsos mob
Yuav ua li cas kom tsis txhob muaj kev raug mob rau lub caij ntuj sov thiab mob ntau tshaj plaws
Hlawv, lom, kab tom - ntau yam txaus ntshai tos peb nyob rau lub caij ntuj sov. Ua tib zoo mloog cov kws kho mob kom qhov kev mus rau qhov xwm txheej tsis xaus ntawm chav xwm txheej ceev