{"id":5961,"date":"2011-03-20T17:25:28","date_gmt":"2011-03-20T17:25:28","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=5961"},"modified":"2016-03-31T06:38:07","modified_gmt":"2016-03-31T06:38:07","slug":"3-bolum","status":"publish","type":"post","link":"http:\/\/tu11.fi\/taekwondo\/tr\/2011\/03\/3-jakso\/","title":{"rendered":"3. b\u00f6l\u00fcm"},"content":{"rendered":"

\"e\u011fitim<\/a><\/p>\n

Model egzersizi(spor e\u011fitimi)\u00a0<\/strong>1:<\/strong><\/p>\n

    \n
  1. Is\u0131nma 15-30 dk. Yakla\u015f\u0131k 300-1000 atlama.<\/li>\n
  2. Kal\u00e7alar\u0131n, fleks\u00f6rlerin ve pelvik b\u00f6lgenin etkinle\u015ftirildi\u011fi bol miktarda hafif esneme ve hareketler, bald\u0131r esnemeleri, arka ve \u00f6n k\u0131s\u0131mlar dikkatlice.<\/li>\n
  3. Kutular i\u00e7in g\u00fc\u00e7l\u00fc s\u0131\u00e7ramalar, bacak ba\u015f\u0131na 3 x 10, set toparlanmas\u0131 1 dakika, daha hafif haftalarda ve ba\u015flang\u0131\u00e7ta setleri k\u0131saltmak gerekir. Ayn\u0131 \u015fekilde sporcu yorulur ve art\u0131k tam kapasiteyle performans g\u00f6steremez hale gelirse. Setleri bile b\u0131rakabilirsiniz.<\/li>\n
  4. Gol atma egzersizleri:
    \n– Liuku+t\u00f6kk\u00e4isy, 5 toistoa per jalka
    \n– Palutus\u00a02\u00a0min.
    \n– Liuku+etujalka, 5 toistoa per jalka
    \n– Palutus\u00a02\u00a0min.
    \n– Etujalka ylh\u00e4\u00e4ll\u00e4 2 eteen + vaihto \u00fclkeden<\/strong> arka baca\u011f\u0131n ba\u015flang\u0131c\u0131na kadar, bacak ba\u015f\u0131na 5 tekrar
    \n– Palutus\u00a02\u00a0min.
    \n– Etujalka ylh\u00e4\u00e4ll\u00e4 2 eteen + vaihto havadan<\/strong>\u00a0arka baca\u011f\u0131n ba\u015flang\u0131c\u0131na kadar, bacak ba\u015f\u0131na 5 tekrar<\/li>\n
  5. Restoratif germe.<\/li>\n<\/ol>\n

    Model egzersiz (spor egzersizi) 2:<\/strong><\/p>\n

      \n
    1. Bir arkada\u015f\u0131n\u0131zla hafif tekme atma 6 x 1 dk<\/li>\n
    2. Esneme<\/li>\n
    3. M\u00fcsabakan\u0131n \u00fcst\u00fcne z\u0131rh. Her \u00e7iftin s\u0131rayla oynad\u0131\u011f\u0131 4'l\u00fc gruplar halinde. 1 dakika. savunmac\u0131n\u0131n yaln\u0131zca \u00f6n aya\u011f\u0131n\u0131n \u00fcst k\u0131sm\u0131, yumruk ve korumalarla sald\u0131r\u0131. \u0130lk setlerden sonra ritmikli\u011fe ve ritim de\u011fi\u015ftirmeye a\u011f\u0131rl\u0131k verilir, dakikada 2-3 atak yeterlidir. \u0130kinci setlerden sonra vuru\u015fun ritmini ve kalitesini hat\u0131rlat\u0131yoruz. \u00d6zellikle 1. vuru\u015fun savunmay\u0131 a\u00e7acak bir etkisi olmal\u0131. \u00dc\u00e7te birliklerden sonra g\u00f6rev bir nokta vuru\u015fu yapmakt\u0131r.<\/li>\n
    4. Son olarak, \u00f6rne\u011fin bir arkada\u015f\u0131n\u0131z\u0131n eline tekme atarak sakinle\u015fin 2 x 3 x 1 dakika<\/li>\n
    5. Hypyt yhdell\u00e4 jallalla + pito mitisille tai Airexille (3×10 molemmille jaloille), kun sujuu niin eteen, taakse ja lopuksi ymp\u00e4ri 180\u00b0 (t\u00e4m\u00e4 ainakin kerran viikossa, mieluummin 2 kertaa).<\/li>\n
    6. Hafif onar\u0131c\u0131 germe<\/li>\n<\/ol>\n

      \u00d6rnek egzersiz 3. Sabah egzersizi(\u00f6zellik egzersizi)<\/strong>:<\/strong><\/p>\n

        \n
      1. A\u00e7\u0131l\u0131\u015f 5 dk.<\/li>\n
      2. Merdiven 10 dk. s\u00fcrekli zorla\u015f\u0131yor.<\/li>\n
      3. 5 dakika ikna<\/li>\n
      4. Kutular i\u00e7in g\u00fc\u00e7l\u00fc s\u0131\u00e7ramalar, bacak ba\u015f\u0131na 3 x 10, set toparlanmas\u0131 1 dakika, daha hafif haftalarda ve ba\u015flang\u0131\u00e7ta setleri k\u0131saltmak gerekir. Ayn\u0131 \u015fekilde sporcu yorulur ve art\u0131k tam kapasiteyle performans g\u00f6steremez hale gelirse. Setleri bile b\u0131rakabilirsiniz<\/li>\n
      5. Hypyt yhdell\u00e4 jallalla + pito mitisille tai Airexille (3×10 molemmille jaloille), kun sujuu niin eteen, taakse ja lopuksi ymp\u00e4ri 180\u00b0 (t\u00e4m\u00e4 ainakin kerran viikossa, mieluummin 2 kertaa).<\/li>\n
      6. \u0130kna<\/li>\n<\/ol>\n

        Model egzersiz 3. Sabah egzersizi (\u00f6zellik egzersizi):<\/strong><\/p>\n

          \n
        1. A\u00e7\u0131l\u0131\u015f 5 dk.<\/li>\n
        2. 10 dakika atlar.<\/li>\n
        3. 5 dakika ikna<\/li>\n
        4. Kuminauhat,\u00a02 liukua + tekniikka, 3×4 molemmille jaloille.<\/li>\n
        5. Kalkars\u0131n\u0131z, bir saniye yukar\u0131, bir saniye a\u015fa\u011f\u0131, bacak ba\u015f\u0131na 3x 30 saniyelik setler<\/li>\n
        6. \u0130kna<\/li>\n<\/ol>\n

          G\u00fc\u00e7 s\u0131\u00e7ramalar\u0131<\/strong><\/p>\n

          Tehohypyt laatikolle voi ajatuksellisesti yhdist\u00e4\u00e4 potkul\u00e4ht\u00f6ihin.\u00a0Vaihtohypyn voi yhdist\u00e4\u00e4 vaihtol\u00e4ht\u00f6\u00f6n, ts. etujalka ylh\u00e4\u00e4ll\u00e4 -> tukijalan l\u00e4ht\u00f6 (kirvespotku, kiertopotku jne…).\u00a0Tasajalkahypyn voi yhdist\u00e4\u00e4 etujalan tasapomppul\u00e4ht\u00f6\u00f6n (etujalan kiertopotku, etujalant\u00f6kk\u00e4ys).\u00a0Kaksoisponnistuksen voi yhdist\u00e4\u00e4 takajalan l\u00e4ht\u00f6\u00f6n jossa tukijalka liukuu et\u00e4isyytt\u00e4 kiinni.<\/p>\n

          \u0130lk ba\u015fta bunlar, s\u0131\u00e7ramalar aras\u0131nda k\u0131sa vuru\u015f setleri (bacak ba\u015f\u0131na 3-5 vuru\u015f) yap\u0131larak somut olarak uygulanabilir. Geri d\u00f6n\u00fc\u015flerin hem s\u0131\u00e7ramalardan hem de vuru\u015flardan sonra gelmesi gerekti\u011fini belirtmekte fayda var.<\/p>\n

          Modeli videosu:<\/p>\n

          20160319_181241_1<\/a><\/p>\n

           <\/p>\n

          Atlar<\/strong><\/p>\n

          I\u015f\u0131k, bunlar\u0131n ana k\u0131sm\u0131:<\/p>\n

          D\u00fcz ayakla atlama. Ritmik olarak ileri do\u011fru 15-50 cm k\u0131sa s\u0131\u00e7rama.<\/p>\n