TẬP LUYỆN BAO NHIÊU LÀ ĐỦ?

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Một boxer cần dành bao nhiêu thời gian cho phòng gym? Và đối thủ của họ thì bao nhiêu?

Biết thời lượng chính xác của việc tập luyện cho thi đấu có thể tạo nên sự khác biệt rõ ràng giữa tập luyện quá sức và phong độ đỉnh cao

Để trả lời câu hỏi tập trong bao lâu là tốt nhất, Thegioiboxing xin đưa ra một số câu trả lời.

1. Thông thường, một boxer cần dành 3 - 5 giờ tập mỗi lần, 5 lần/tuần

Chi tiết một buổi tập như sau:

- Roadwork (Đi bộ theo nhịp, chạy bộ): 30 - 60 phút

- Khởi động: 30 phút

- Tập bao cát: 30 - 60 phút

- Tập đấm với đích đấm/kỹ thuật boxing: 30 phút

- Tập đối kháng: 60 phút

- Sức bền và sức mạnh: 60 phút

- Thả lỏng: 30 phút

Một buổi tập không nhất thiết phải theo thứ tự trên ví dụ roadwork có thể đưa xuống cuối buổi, tập đối kháng có thể đưa lên trước bao cát và luyện với đích đấm tùy theo ý muốn cá nhân.



2. "Năng suất tối đa" của bạn thường chỉ kéo dài 1 tiếng

Hãy ghi nhớ rằng cơ thể của bạn chỉ có thể chịu đựng việc tập luyện cường độ cao trong 1 khoảng thời gian có hạn, nghĩa là bạn nên để dành sức lực cho phần quan trọng nhất của ngày tập đó, ví dụ, nếu đó là ngày tập đối kháng, bạn nên tập những bài tập còn lại nhẹ hơn và chừa sức cho bài tập chính, bạn không thể nào vừa tập đối kháng 6 trận đỉnh cao vừa phá kỷ luật nâng tạ hay chạy bền trogn cùng 1 ngày.

3. Bạn nên tập luyện đến khi hết sức

Hạn mức chịu đựng của cơ thế mỗi người là khác nhau, đừng cố tập theo người khác mà bỏ quên cơ thể của chính mình. Hãy cố gắng tập đến khi không thể tiếp tục được, nhưng khi đạt ngưỡng đó, hãy về nhà và nghỉ ngơi, tập thêm cũng không giúp bạn tăng thêm sức mạnh nữa.

4. Tập với các boxer khác

Có vẻ như câu hỏi "Nên tập luyện trong bao lâu ?" thường xuất phát từ những người ít khi đến phòng gym. Nếu bạn thường xuyên tập ở các trung tâm thể hình, bạn sẽ dễ dàng nhận thấy nhịp điệu tập luyện/nghỉ ngơi của mọi người xung quanh có phần giống nhau, cơ thể con người hầu hết đều có sức chịu đựng ngang nhau. Tập theo nhóm sẽ giúp bạn tìm ra nhịp điệu phù hợp và kéo dài buổi tập lâu hơn với năng lượng tích cực từ những người chung quanh.

Bạn cũng sẽ tự tin hơn vì được tham khảo nhiều người cùng tập và tự điều chỉnh bản thân, ngoài ra bạn còn nhận được sự đóng góp từ phía bạn tập với những kinh nghiệm bản thân họ đã mất thời gian để tìm ra.

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