March Matsatsi a haufi mona! Ha libapali tsa hau tsa k'holejeng li li ratang li otla makhotla ho loantša tsela ea bona ea ho qetela ea bane, ke hobane'ng ha u sa latele tataiso ea bona 'me u fetolele boithabiso ba hau ka nako e khutšoanyane? Ho nka lipapali tse tebileng tsa lipapali ho qeta le ho theosa le lekhotla, ho khaola, ho qhomela le ho thunya ka metsotso e 40 ea tlhōlisano e matla, 'me bapalami ba basketball ba na le' mele ea ho e bontša. Hlahisa koloi ea bona ea tlhōlisano 'me u ikitlaetse ho phethahatsa ts'ebetso ena e matla ea March Madness ho ikoetlisa
Seo U se Hlokang: Sebaka sa basketball sa ka ntle-ntle le sebaka se seng. Haeba u ka khona, sebelisa lekhotla la basketball ea sebele (lipaki tse ngata li na le tsona) ho etsa kemiso ena. Lekhotla le tla le fa tokoloho ea ho matha le ho potoloha habonolo.
Tlhaloso mabapi le Tlhaloso ea Boemo ba Leholimo : Haeba u etsa mosebetsi ona ka ntle , haholo-holo haeba o etsa ka letsatsi la pele le mofuthu la selemo, hlokomela hore 'mele oa hao o ka' na oa se ke oa sebelisoa mocheso. Boloka metsi le uena, 'me u nahanisise ka hloko hore na u hloka ho tlatsetsa ka electrolyte kamora' mele oa hau oa ho ikoetlisa. Haeba nako ea hau ea nako e telele ebile e le matla, ha u fufulela haholo kapa ha boemo ba leholimo bo chesa haholo, ke habohlokoa hore u behe lijo tse matlafatsang bakeng sa ho fola ha mesifa ha u se u ikoetlisa.
1 - Warmup
Pele u kenella ka nama ea tloaelo ena, futhumatsa ka litlhahiso tse latelang:
- Jog ho potoloha lekhotla : Ho potoloha ho potoloha lekhotla ka metsotso e le 'ngoe ka tsela e le' ngoe, ebe u reteleha 'me u qete metsotso e' ngoe ka lehlakoreng le leng.
- Lekhotla le tletseng ka ho feletseng : Tsamaisa lekhotla mme o khutlele ka potlako kamoo u ka khonang kateng. Phomola metsotsoana e 10 'me u phete makhetlo a mabeli hape.
- Pere ea lekhotla le khotsofatsang : Qala ho sethaleng sa motheo mme u qale ho ea molaong oa ho laola mahala. Hlahisa morao ho ea pele, khutla mme u qale ho ea lekhotla la halofo mme u khutlele hape. Ebe o fofa ka lehlakoreng la mahala la ho lahla le ka morao, joale lekhotla le feletseng le morao. Letoto lena le tletseng ke pere e le 'ngoe. Phomola motsotso o le mong, ebe o pheta makhetlo a mabeli hape.
Ho futhumala hohle ho lokela ho nka metsotso e robeli, mohlomong nakoana e telele haeba u etsa qeto ea hore u hloka phomolo e eketsehileng. Haeba u se na monyetla oa ho ba le lekhotla la basketball, sebelisa feela sebaka seo o nang le sona mme u tsamaee sebakeng se le seng, u iketse nako ka metsotsoana e 20 ka sprint le metsotsoana e 40 ka pere.
E le hore u qete ho ikoetlisa, qeta boikoetliso bo bong le bo bong kamoo ho bontšoang metsotsoana e 50, o lateloa metsotsoana e 10 pele u tsoela pele ho ikoetlisa. Ka mor'a ho ikoetlisa kaofela, e phomola metsotso e le 'ngoe ho isa ho e' meli. Etsa potoloho ena e robeli ka makhetlo a mabeli bakeng sa ho ikoetlisa ka motsotso oa metsotso e 40-u sebetse hafeela libapali tsa hao tsa basketball li u rata!
2 - Lay-Up Skips
Qala ho bapalami ba lipapali, mahlo a maoto, maoto a maoto-lehlakoreng le leng, leoto le leng ka pel'a le leng. Tšoara basketball matsohong ka bobeli ka letheka le le leng. Ka mokhatlong o matla, khutlisetsa lengole la hao ka morao ha u ntse u hatella bolo ea maoto a hao a maoto, u ikakhele ka moeeng ka matla a ho khaotsa matla ha u ntse u fihla bololeng moeeng ka hlooho ea hau.
Naha habonolo, mangole a kobehile hanyenyane, boemong boo u bo qalileng. Hang-hang etsa tlōlo e 'ngoe ka lehlakoreng le leng. U ka 'na ua batla ho senya leoto la hao fatše, haholo-holo ho lebisa tlhokomelo mosebetsing oa leoto la hao le tsitsitseng
Etsa marotholi ka lehlakoreng le leng bakeng sa metsotso e 50 e tletseng. U tla tlōla ka lehlakoreng le leng ka lekhetlo la bobeli ka potoloho.
3 - Lehlakoreng la li-Slide ka Ball Taps
Sebelisa pente ea lebokose la mahala la ho lahlela lebokoseng la basketball kapa li-cones tse peli tse behiloeng ka maoto a 12 ho khetholla sebaka sa hau. Qala bohareng ba sebaka, mangole a kobehile, a qeta morao, basketball matsohong a hau. Etsa setšoantšo ka morao ho sehla se nepahetseng 'me u fihle fatše' me u phunyeletse 'mele oa hau ho ea ho basketball ho ea khohlopo, ebe u khutlisetsa slide le ho slide ka morao ho ea lehlakoreng le letšehali mme u khumama ho pholletsa le' mele oa hau ho oela fatše hape. Tšoara ka potlako kamoo u ka khonang ka morao, ho boloka motheo oa hau o tiile ho sireletsa botšehali ba hau.
4 - Squat Setšoantšo se Eights
Squat e tlaase, e se e khutlela morao, boima ba hao lirethe. Tšoara basketball matsohong ka bobeli pakeng tsa maoto a hao, matsoho a atolositsoe. Lumella ka letsoho le le leng 'me ue fihlele ka morao ha u ntse u fetisetsa bolo morao pakeng tsa maoto a hao le letsoho la hao le letetseng. E tšoare ka letsoho ka morao 'me u phunye bolo ea hao ho potoloha leoto la hao mme u khutlele bohareng, nako ena e fihlella letsoho la hao le fapaneng ka mor'a hao ho bokella bolo. Tsoela pele ho fetisa bolo e potolohileng le pakeng tsa maoto a hau ka setšoantšo sa borobeli-tse robeli ha u ntse u boloka squat e tlaase. Hopola ho boloka sekoti sa hau se tiile-ha u ntse u itšetlehile ka pele le morao lehlakore, abs ea hao e tla fumana mosebetsi o moholo !
Feta bolo ka tsela e le 'ngoe bakeng sa metsotsoana e 50 e tletseng. U tla fetola litaelo mme u li fetise ka tsela e fapaneng nakong ea potoloho ea bobeli.
5 - Lithaba tse sa tsitsang
Qala sebakeng se phahameng sa pushup matsoho a hau a holimo ho basketball. Etsa sekoti sa hau 'me u boloke letheka le tlaase. Tloha lengole le le leng ho ea ka lebokoseng la hau, u ama bolo ea maoto a hau fatše. Ka mokhatlong o le mong, phunyeletsa ka liatla tsa hau mme u phunyeletse maoto, u fetole maoto a hao, kahoo leoto la hau le otlolohileng le fihla ka mor'a hao mme leoto la hao le otlolohileng le huloa ka sefuba. Tsoela pele ho otlolla maoto ka morao ho feta metsotsoana e 50 e tletseng kapele kamoo u ka khonang.
Haeba ho e-na le mathata a thata haholo ha batho ba nyolohelang lithabeng ha ba ntse ba leka-lekana holim'a bolo, tlola bolo 'me u e etse ka matsoho fatše.
6 - Pakeng tsa Lunge tsa Leoto
Emisa selelele, u tšoere basketball ka holim'a hlooho ea hau, matsoho a atolosoa. Nka mohato o mongata ka leoto le le leng mme u khumama, u theolele lengole ka morao fatše. Ha u ntse u etsa joalo, otlolla molumo oa hau hanyane ka hanyane 'me u tlise bolo, ue fete tlas'a lengole la hao.
Tlanya ka serethe se ka pele mme u khutlele ho ema, u phahamise bolo ka hlooho ea hau. Pheta ketso ka lehlakore le fapaneng, 'me u tsoele pele matšoafo ana a tsoelang pele bakeng sa metsotsoana e 50 e tletseng.
7 - Sekho se bitsoang Spider squat
Beha maoto a hao a lekaneng ho feta mahlakore a mahetla, menoana ea hau e halefile hanyenyane ka ntle. Sheba fatše 'me u behe basketball pakeng tsa maoto a hao fatše. Hlahloba mokhoa oa hau ho netefatsa hore boima ba hau bo le lieteleng tsa hau, letheka la hau le tsitsitsoe mme mangole a hau a lekana le (empa eseng ka pel'a) menoana ea hau. Ho tloha sebakeng sena, fihla letsoho le leng ka morao ho uena 'me u tlanye basketball, ebe u fihla ka lehlakoreng le leng ka mor'a hao ho tlanya bolo. Finyella letsoho la pele ka pel'a hao ho tlanya bolo, ho latela letsoho la hao le fapaneng. Mokokotlo o ka morao o sutumetsang pele o tla o tsoela pele ka potlako kamoo u ka khonang metsotsoana e 50 e ntse e ntse e boloka sekoti se tlaase.
Lintlha tse bonus! Leka ho phunya bolo ho e-na le ho e kenya feela.
8 - High Plank
Ipehele sebakeng se phahameng sa pushup matsoho a hao ka holim'a basketball. Beha maoto ka bophara bakeng sa botsitso bo tebileng. Emisa sekoti sa hau 'me u tšoare sethala se tsitsitseng ka metsotsoana e 50 e feletseng.
9 - Liphetoho tse hlabang
Qetella potoloho ka ho sebetsa liketso tsa hau. Lula fatše, maoto a hao a koalehile, lirethe li ama fatše 'me li itšetlehe ka hanyenyane ho etsa boemo ba "V" ka' mele oa hao le maotla. Tšoara basketball matsohong a hao ka pel'a setopo sa mpa. Ka mokokotlo oa hao o thata, senya lehlakoreng la hao ka lehlakoreng le le leng, tlanya bolo ka ntle ho letheka la hao, ebe u sotha tsela e eang ka lehlakoreng le leng, u phunyeletse bolo hape. Tsoela pele ka lehlakoreng le leng ho sotha metsotsoana e 50 e tletseng.
Kamora ho qeta likhahla tsa oblique, phomola metsotso e le 'ngoe ho isa ho tse peli, ebe u etsa potoloho ka makhetlo a mararo. Hopola ho fetola mahlakoreng ha u etsa papali ea ho phalla le setšoantšo se tlaase sa squat 8s.