Lokacin da muke da sabon abin sha'awa don wasa, shirye-shiryen jiki don wannan wasan yana da matukar mahimmanci, mai son ne ko son haɓaka shi da ƙwarewa. Mun san cewa manyan ƙwararrun havean wasa suna da awanni da yawa na horo da shiri na jiki a bayan su. Shirye-shiryen jiki akan wasan kwallon kwalliyar kwalliya wajibi ne don zama mafi kyawun 'yan wasa kuma ku sami wasanni mafi kyau, Wannan zai sa ya zama daɗi kuma za ku iya haɓaka ƙwarewar ku da raket da kuma filin.
Idan kuna son zama ɗan wasa mafi kyau, dole ne ku sami takamaiman nau'in shiri na jiki don taimaka muku samun wasanni mafi kyau a nan gaba. Idan kun inganta, zaku isa kwallaye da wuri, zai ba ku ƙarin lokaci don aiwatar da mafi kyawun bugun jini kuma tare da madaidaiciyar dabara, ba tare da hazo ba da kuma iya ganin inda kake son jagorantar kwallon kafin bugawa.
An faɗi koyaushe cewa «An kunna wasan kwallon paddle da ƙafafu» Kuma wannan maganar gaskiya ce, tunda idan ƙafafunku basu amsa ba, komai kyawun kuzarin buga kwallayen, ba zaku taɓa isa gare su ba.
Nau'in shirye-shiryen jiki da kuke buƙatar kunna wasan kwallon kwando
Don samun wasa mafi kyau, kuna buƙatar yin jerin abubuwan yau da kullun waɗanda zasu ba ku damar haɓakawa. Bai cancanci yin abubuwan motsa jiki na yau da kullun ba, tare da wannan aikin ba a inganta shi kaɗan, kuma yana iya ma sa shi cutarwa ga ci gabanmu. Dole ne ku horar da ƙarfi, juriya, gudu da sassauci, kuma don wannan, dole ne a yi wasu nau'ikan motsa jiki. Hakanan, kuna buƙatar nau'ikan shirye-shirye daban-daban guda biyu don ku sami damar iya ɗaukar dukkan yankuna.
Dole ne ku hana rauni
Wani dalilin da yasa dole mu keɓe wani ɓangare na lokacinmu zuwa shiri na jiki shine rigakafin raunuka. Domin kamar yadda aka saba fada: "Rigakafin ya fi magani". Yawancin raunin da ya faru a cikin filin mai son saboda jiki bai yi amfani da wannan motsi ba. Don haka, Dole ne ku saka hannun jari cikin awanni na rigakafin don ceton kanku wani rauni na gaba.
Shirya kanku cikin jiki da tunani
Aƙarshe, horarwa a zahiri yana tasiri zuciyar ku, ƙirƙirar ƙarfin tunani wanda ke ba mu damar fuskantar yanayi na damuwa cikin wasanni. A lokuta masu mahimmanci, yana taimaka wajan yanke shawara mai kyau, tunda idan ƙafafunmu suna da kyau, tabbas hankalinmu a bayyane yake, a maimakon haka, ƙafafu masu nauyi da gajiya, rashin jin daɗi a gwiwar hannu da zuciyar tsere, hankalinmu zai zama mummunan kuma an toshe shi.
Darasi don shirye shiryen jikinku
Idan kai ɗan wasa ne na padel kuma kana son haɓaka matakin wasan ka, ya kamata ka ƙara ba da fifiko kan aikin fasaha da haɓaka shirin ƙarfi. Don haka, Muna so mu gaya muku abin da ya kamata ku mai da hankali a kansa don haɓaka cikin waɗannan fannoni.
Abu na gaba, Zan fallasa wasu daga cikin muhimman motsa jiki wadanda baza ku iya rasa su ba a cikin shirinku na zahiri.
Fa'idodi na mafi kyawun jiki a wasan wasan tennis
Kafin yin tsokaci kan yadda zamu kara juriya da karfi, muna so mu nuna fa'idar kasancewa cikin koshin lafiya. Tare da darussan zaku sami fa'idodi masu zuwa:
- Wasu karin abubuwan fashewa zasu taimake ka ka isa kwallayen da sauri.
- Tare da kaura mafi m, mafi daidaituwa zai ba mu damar kyakkyawan shugabanci da bugun wuta.
- Babban juriya yayin wasanni. Wasan padel yana da buƙata, gajiya ta hankali ta haɗu da gajiya ta jiki, idan har za mu iya guje wa na biyun, za mu fi ƙarfin abokan hamayya.
- Inara ƙarfi a cikin duka. Samun ƙarfi a cikin manyan na uku zai ba mu damar samun ƙarin ƙarfi a cikin bugun, yana sa mu ci ƙarin maki.
- Ana kiyaye ikon bugawa mafi kyau yayin wasan.
- Za ku isa karin kwallaye. Idan kun horar da ƙananan jiki, ma'ana, ƙafafu, kuna iya motsa ƙafafunku a sauƙaƙe ku isa zuwa ƙwallon, za ku yi sauri da sauri don samun damar bugawa da cin nasarar batun.
Wannan shine yadda ya kamata ku horar da jimiri
Don horar da juriya dole ne ku bambanta hanyoyin horo guda biyu, hanyar tsayayyar gargajiya da hanyar HIIT.
Hanyar da ta fi dacewa ta dogara ne akan yin dogon lokaci na fiye da minti 45 na motsa jiki na motsa jiki kamar zuwa gudu, gudu a kan mashin, yin iyo, hawa keke, da dai sauransu. Wannan hanyar za ta ba mu damar, a gefe ɗaya, don ƙona adadin kuzari kuma ta haka ne zai taimaka mana samun ƙarancin caloric wanda zai ba mu damar rage nauyi da rage ƙibaBugu da kari, wannan zai taimaka muku inganta karfin huhu, hakan zai sa mu sami ƙarin juriya a wasan.
Hanyar HIIT ta dogara ne akan cakuda tsawan lokaci tare da lokutan hutu. Misali, wani aikin motsa jiki na HIIT zai kasance a yi zama 10 na dakika 30 yana gudu cikin sauri, da kuma minti na dawowa. Wannan zai sa fasaharmu a kan kwalliyar ta fi kyau don kara juriya a yayin wasan, tunda a koyaushe muna hada dabara da gudu don zuwa kwallayen.
Wannan shine yadda ya kamata ku horar da ƙarfi
A gefe guda, don ƙara ƙarfi a cikin filafili dole ne ku zaɓi ɗaya darussan haɗin gwiwa tare da nauyi daban-daban. Zamu iya yin wadannan atisayen a dakin motsa jiki ko kuma ko'ina idan muna da abubuwan da ake bukata.
Darussan da ya kamata ku kula sosai shine:
- Squats: Wannan shine aikin motsa jiki. Yin aiki da kujerun zai ba mu damar ƙarfafa dukkanin ƙananan tsokoki tare da girmamawa ta musamman akan gluteus da quadriceps. Idan ka kalli kwararrun 'yan wasa, zasu buga dukkan wasan a tsugune, motsi iri daya ne kamar yadda muke yi yayin tsugunne.
- Bench latsa: wannan motsi yana taimakawa kirjin mu yin motsa jiki, motsa jiki ne na turawa inda wasu tsokoki da yawa ke ciki. Ana yin aiki da pectoral, kafadar gaban da triceps. Wadannan tsokoki guda 3 suna da matukar mahimmanci yayin da muke yin kowane irin shanyewar jiki.
- Motsa jiki na Triceps: yin atisayen triceps kamar rufaffiyar latsa, ko motsa jiki na motsa jiki tare da motsawa, yana ba ku damar aiki da waɗancan tsokoki waɗanda ke da mahimmanci ga wasan kwallon tebur.
Idan kanaso ku inganta fasahar ku, ku kiyaye wadannan nasihun da motsa jiki domin wasan ku na gaba shine mafi kyawun wasan da baku taɓa bugawa ba.