"Da bao gio ban cam thay nhip tim dap nhanh hon moi khi qua bong lan tren san co chua? Neu cau tra loi la co, thi xin chuc mung, ban chinh thuc gia nhap hoi ""nhung ke nghien"" – nhung nguoi ghien bong da dich thuc. Doi voi chung toi, bong da khong chi la mot mon the thao, no la mot phan mau thit, mot lieu thuoc tinh than khong the thieu. Nhung de chay het minh tren san, de theo kip nhung pha bong dinh cao, dieu kien tien quyet khong nam o doi chan kheo leo, ma nam o nen tang the luc vung chac – va do la luc nhung bai tap chay tro thanh ""vi cuu tinh"" cua moi tin do tuc cau.



Suc Manh Tu Nhung Vong Chay: Tai Sao NguoiGhien bong da Khong The Thieu Chay Bo?



Nhieu nguoi lam tuong, ky thuat ca nhan la tat ca. Tuy nhien, hay nhin vao nhung ngoi sao hang dau the gioi. Ho co the re dat dieu luyen, nhung dieu khien ho khac biet chinh la kha nang duy tri cuong do thi dau suot 90 phut, tham chi la 120 phut. Su khac biet do den tu dau? Chinh la tu nhung buoi tap luyen khong ngung nghi, dac biet la cac bai tap chay.



Bong da hien dai doi hoi toc do but pha lien tuc, nhung pha di chuyen khong bong thong minh va kha nang phuc hoi nhanh chong sau moi pha va cham. Neu ban chi tap trung vao sut bong ma bo qua viec ren luyen suc ben, ban se nhanh chong hut hoi, tro thanh ganh nang cho doi bong ngay tu phut 60.



Cac bai tap chay khong chi giup tang cuong he tim mach, cai thien dung tich phoi – nhung yeu to then chot de duy tri nang luong. Chung con giup co bap chan, dui, va bap chan (calf muscle) tro nen san chac, giam nguy co chan thuong khi thuc hien cac dong tac xoay nguoi dot ngot hoac dung phanh gap tren san co.



Kien Tao Lich Tap: Bai Tap Chay Nao Phu Hop Cho Nguoi Ghien Bong Da?



De thoa man con ghien bong da, viec tap luyen phai mo phong sat nhat voi cuong do va yeu cau cua tran dau. Chay bo duong dai (marathon pace) co the tot cho suc ben chung, nhung no khong du de tao ra su bung no can thiet trong mot pha tan cong. Chung ta can su da dang.



1. Bai Tap Chay Nuoc Rut (Sprint Intervals): Day la ""vu khi bi mat"" cua cac cau thu. Hay chia nho buoi chay thanh cac doan ngan cuong do cao (vi du: chay het toc luc 30 met), sau do la thoi gian nghi chu dong (di bo hoac chay nhe nhang) de co the phuc hoi mot phan. Lap lai chuoi nay 8-10 lan. Ky thuat nay giup huan luyen co the ban chuyen doi nhanh chong giua trang thai hoat dong toi da va hoi phuc, giong het nhu khi ban phai lien tuc but toc de don duong chuyen hoac truy can doi phuong.



2. Chay Bien Toc (Fartlek Training): Neu ban cam thay cac bai tap cuong do cao qua kho khan, Fartlek (tam dich: tro choi toc do) la lua chon tuyet voi. Khi chay ngoai troi, hay tu dat ra cac moc ngau nhien: chay nhanh den cot den tiep theo, chay cham den bui cay kia, roi lai tang toc den khi gap mot nguoi di bo. Su ngau hung nay khien co the luon phai thich nghi, rat gan voi su hon loan co to chuc tren san co.



3. Bai Tap Chay Da Huong (Agility Runs): Bong da khong chi la chay thang. Ban can phai ngoat, doi huong, lui lai. Hay dung cac non tap (cones) de tao ra mot hinh chu Z, hinh vuong, hoac hinh tam giac. Tap trung vao viec giu trong tam thap khi doi huong. Su nhanh nhen nay chinh la thu giup ban vuot qua hau ve doi phuong chi trong mot nhip ngoat bong.



Dung Chi Chay, Hay Chay Vi Bong Da



Con ghien bong da cua chung ta can duoc nuoi duong bang su ky luat. Dung xem cac bai tap chay nhu mot nghia vu nham chan. Hay hinh dung moi buoc chay la mot lan ban dang tao khoang trong cho dong doi, la mot lan ban dang thu hep khoang cach voi doi thu.



De duy tri dong luc, hay tim kiem nhung cong dong, nhung dien dan noi nhung nguoi cung chung dam me thao luan ve chien thuat, phong do cau thu, va ca nhung kho khan trong tap luyen. Khi ban co mot nguon cam hung doi dao, viec xo giay ra san tap luyen se tro nen de dang hon bao gio het.



Hay nho rang, san co vinh quang luon chao don nhung nguoi da do mo hoi tren duong chay. Su ben bi khong chi giup ban choi hay hon, ma con keo dai su nghiep yeu bong da cua ban. Hay bien nhung buoc chay hom nay thanh nhung ban thang ngay mai!"

xem them: tip ca do bong da