{"id":13366,"date":"2020-10-29T11:58:43","date_gmt":"2020-10-29T11:58:43","guid":{"rendered":"https:\/\/tu11.fi\/taekwondo\/?p=13366"},"modified":"2020-11-02T11:40:22","modified_gmt":"2020-11-02T11:40:22","slug":"un-programa-de-golpes-simple-y-flexible-para-un-entusiasta-del-taekwondo","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/es\/2020\/10\/taekwondoharrastajan-yksinkertainen-ja-joustava-punttiohjelma\/","title":{"rendered":"Un programa de golpes simple y flexible para un entusiasta del taekwondo."},"content":{"rendered":"<p>Antes de implementar el programa, aprenda los siguientes movimientos: sentadilla (profunda, normal, media sentadilla), tir\u00f3n paralelo, peso muerto (con jaula) y press de banca.<\/p>\n<p>Se supone que el programa de entrenamiento debe adaptarse a su entrenamiento deportivo y otros horarios. Su idea es ser f\u00e1cilmente flexible seg\u00fan las diferentes necesidades.<\/p>\n<p>Puede descargar una tarjeta de entrenamiento que puede utilizar para realizar un seguimiento f\u00e1cil de su entrenamiento. <a href=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2020\/10\/Punttitreenin_kortti.pdf\">desde aqu\u00ed &gt;&gt;<\/a><\/p>\n<p>Punttisali.com ofrece un contrato de 6 meses para todos los aficionados y sus familiares por 20\u20ac\/mes y para deportistas que entrenan en equipos de competici\u00f3n por 15\u20ac\/mes. Pide tu tarjeta en <a href=\"https:\/\/www.punttisali.com\">www.punttisali.com<\/a>. Ingrese el nombre del aficionado en la informaci\u00f3n adicional.<\/p>\n<h3>Serie b\u00e1sica<\/h3>\n<p>La idea del conjunto b\u00e1sico es servir como cuerpo del ejercicio. Su medida determina la naturaleza del ejercicio.<\/p>\n<p>Las series b\u00e1sicas se realizan de 2 a 6 veces por ejercicio. Los primeros 2 se realizan como calentamiento y los siguientes 2-4 con pesas objetivo. La \u00faltima serie se puede acortar si la t\u00e9cnica no se mantiene firme o la ejecuci\u00f3n se congela. Si esto no sucede, se deben aumentar los pesos. Por lo tanto, los pesos objetivo se determinan en funci\u00f3n del tama\u00f1o del conjunto b\u00e1sico y de su propio rendimiento.<\/p>\n<p>Las vueltas se realizan de forma que sean al menos 3 minutos entre series. Pueden ser m\u00e1s largos, para que se recupere el ritmo card\u00edaco (zona polar 2).<\/p>\n<h3>El ritmo<\/h3>\n<p>El ritmo se basa en periodos de 4 o 5 semanas o un mes natural. Hay 4 de estos episodios.<\/p>\n<p>Cada episodio tiene su propio llamado. Conjunto b\u00e1sico que especifica el n\u00famero de repeticiones. La potencia se ajusta cambiando el n\u00famero de conjuntos b\u00e1sicos. El ejercicio dura aproximadamente 45 min. \u2013 1 hora + estiramiento hasta el final, pero esto tambi\u00e9n se puede ajustar seg\u00fan el n\u00famero de movimientos de apoyo.<\/p>\n<p>El movimiento principal se realiza en 2+2-4 series b\u00e1sicas, dependiendo de la potencia deseada del ejercicio. La potencia se ajusta semanalmente siempre al mismo ritmo o seg\u00fan otro entrenamiento. Un alumno experimentado utiliza sus propios conocimientos en la regulaci\u00f3n de potencia.<\/p>\n<h3>El poder de las semanas<\/h3>\n<p>Estos ritmos son ejemplares.<\/p>\n<p>ritmo de 5 semanas<\/p>\n<p>Semana 1: Ligera, Semana 2: Media, Semana 3 Dif\u00edcil, Semana 4: Ligera, Semana 5: Dif\u00edcil<\/p>\n<p>ritmo de 4 semanas<\/p>\n<p>Semana 1: Ligera, Semana 2: Dif\u00edcil Semana 3 ligera, Semana 4: Dif\u00edcil<\/p>\n<p>\u00a0<\/p>\n<h3>El ritmo de los episodios.<\/h3>\n<p>El plazo es siempre de un mes natural o 5 semanas.<\/p>\n<p>Episodio 1: Serie B\u00e1sica 10<\/p>\n<p>Episodio 2: Serie B\u00e1sica 8<\/p>\n<p>Episodio 3: Conjunto b\u00e1sico 6<\/p>\n<p>Episodio 4: Serie B\u00e1sica 4<\/p>\n<p>\u00a0<\/p>\n<h2>D\u00edas<\/h2>\n<ol>\n<li>\n<h4>Ponerse en cuclillas<\/h4>\n<\/li>\n<\/ol>\n<p>Giros y ejercicios<\/p>\n<p>Calentamiento de 10 min con m\u00e1quina de relleno o remo<\/p>\n<p>Persuasi\u00f3n y movimientos activos.<\/p>\n<p>Sentadilla 2 calentamiento + 2-4 series b\u00e1sicas<\/p>\n<p>Saltos de caja desde pies planos 2-4 x 10<\/p>\n<p>Lazos de goma patada lateral + patada trasera 2-3 O + 2-3 V x 10 por pierna.<\/p>\n<p>Extensi\u00f3n<\/p>\n<p><iframe loading=\"lazy\" title=\"Patada lateral con eslabones de goma\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/H2L32ULhvkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe loading=\"lazy\" title=\"Contragolpe de los eslabones de goma\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/HmI1ExoQndY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ol start=\"2\">\n<li>\n<h4>tracci\u00f3n paralela<\/h4>\n<\/li>\n<\/ol>\n<p>Giros y ejercicios<\/p>\n<p>Calentamiento de 10 min con m\u00e1quina de relleno o remo<\/p>\n<p>Persuasi\u00f3n y movimientos activos.<\/p>\n<p>Tiro paralelo 2 calentamiento + 2-4 series b\u00e1sicas<\/p>\n<p>Doble esfuerzo sobre el caj\u00f3n, elevando la rodilla con ambas piernas 2-3 O \u2013 2-3 V x 10<\/p>\n<p>Bucles de goma movimiento del cuerpo medio 2-3 O + 2-3 V x 10<\/p>\n<p>Extensi\u00f3n<\/p>\n<p><iframe loading=\"lazy\" title=\"salto con un pie\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/hTHZQUFCbgA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe loading=\"lazy\" title=\"Movimiento del cuerpo medio con bandas el\u00e1sticas.\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/PJtj-phphw4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe loading=\"lazy\" title=\"Movimiento central con bandas el\u00e1sticas: desafiante\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/fQGTmkaUcik?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ol start=\"3\">\n<li>\n<h4>Banco y peso muerto<\/h4>\n<\/li>\n<\/ol>\n<p>Giros y ejercicios<\/p>\n<p>Calentamiento de 10 min con m\u00e1quina de relleno o remo<\/p>\n<p>Persuasi\u00f3n y movimientos activos.<\/p>\n<p>Peso muerto (con jaula) 2+2-4 series b\u00e1sicas<\/p>\n<p>Banco 2 calentamiento + 2-4 series b\u00e1sicas<\/p>\n<p>Los bucles de goma superan 2-3 O + 2-3 V x 10<\/p>\n<p>Extensi\u00f3n<\/p>\n<p><iframe loading=\"lazy\" title=\"Perforadora de gomas\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/vn08fhq3p8o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Edici\u00f3n<\/h3>\n<p>Tus horarios, otros entrenamientos y lesiones pueden requerir modificar la semana. Si s\u00f3lo tienes tiempo para hacer un entrenamiento a la semana, no lo hagas. 1. Si son dos, entonces los n\u00fameros 1 y 2. Si un solo entrenamiento es demasiado largo, suelte primero las bandas el\u00e1sticas y luego las cajas\/peso muerto. Entonces, como m\u00ednimo, el entrenamiento de una semana consiste en calentamiento, sentadillas y estiramientos. \u00a1No acortes tus tramos de entrenamiento!<\/p>\n<p>Tambi\u00e9n son posibles diversas modificaciones del conjunto b\u00e1sico. Como ejemplo, en la ponderaci\u00f3n de fuerza y resistencia, los retornos se acortan (regi\u00f3n polar 3), pero las pesas son correspondientemente m\u00e1s ligeras:<\/p>\n<p>Episodio 1: Serie B\u00e1sica 20<\/p>\n<p>Episodio 2: Serie B\u00e1sica 15<\/p>\n<p>Episodio 3: Serie B\u00e1sica 10<\/p>\n<p>Episodio 4: Serie B\u00e1sica 5<\/p>\n<p>\u00a0<\/p>\n<p>Un conjunto de 4 meses que enfatiza la fuerza explosiva y la velocidad. Se alivian pesos, se prolongan las recuperaciones (hasta frecuencia card\u00edaca en reposo\/5 min, zona Polar 5) y las actuaciones a m\u00e1xima velocidad:<\/p>\n<p>\u00a0<\/p>\n<p>Episodio 1: Serie B\u00e1sica 8<\/p>\n<p>Episodio 2: Serie B\u00e1sica 6<\/p>\n<p>Episodio 3: Serie b\u00e1sica 4<\/p>\n<p>Episodio 4: Serie B\u00e1sica 2<\/p>\n<p>\u00a0<\/p>\n<h3>Notas sobre los movimientos<\/h3>\n<ul>\n<li>Haz siempre series de calentamiento (primero con barra y luego con pesas ligeras) y trata de escuchar el estado del d\u00eda, si sientes que vas con pesas m\u00e1s atrevidas.<\/li>\n<li>La sentadilla se realiza a una profundidad normal, aunque las series de calentamiento se pueden realizar en profundidad. En el \u00faltimo periodo, puedes aumentar pesas y hacer medias sentadillas. En todas las sentadillas, busque la m\u00e1xima velocidad de movimiento al subir y controle al bajar.<\/li>\n<li>La dominada paralela se realiza preferiblemente como una actuaci\u00f3n normal en lugar de cruda.<\/li>\n<li>Pie plano para la caja: lleva contigo el movimiento de la mano. Hazlo ya sea desde una posici\u00f3n est\u00e1tica (en cuclillas con las manos hacia atr\u00e1s) o con un rayo. Haz actuaciones individuales y siempre b\u00e1jate del palco, no saltes. Comienza el salto cerca de la caja y salta hacia arriba, no hacia adelante. Intenta elevar el centro de gravedad tanto como sea posible.<\/li>\n<li>Al saltar con una pierna, comience con la versi\u00f3n m\u00e1s f\u00e1cil y use la elevaci\u00f3n de rodilla y el paso solo cuando el salto b\u00e1sico se sienta bajo control.<\/li>\n<\/ul>\n<h3>Movilidad<\/h3>\n<p>El entrenamiento adicional con pesas no pretende reducir la movilidad, al contrario. Para aprovechar al m\u00e1ximo tu entrenamiento, t\u00f3mate el tiempo suficiente para terminar de estirar y calentar. Despu\u00e9s del calentamiento, es necesario un diferente bombeo de los gl\u00fateos y un balanceo din\u00e1mico de la pierna. Finalmente, debes hacer estiramientos est\u00e1ticos razonablemente largos (+10 segundos) en series de 3, teniendo cuidado de agitar bien entre curvas. Debido a las exigencias del deporte, debes concentrarte en esto con atenci\u00f3n y trabajar los m\u00fasculos grandes de la parte inferior del cuerpo. Adem\u00e1s, se debe doblar la parte media y superior del cuerpo cada vez. Reserva al menos 15 minutos para estirar. pero prefiero un poquito m\u00e1s, siempre 30 min. hasta. Acorte el entrenamiento de fuerza real en lugar de estirar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Este art\u00edculo presenta un programa de golpe \u00fanico para un entusiasta del taekwondo, cuyo prop\u00f3sito es servir como un punto de partida f\u00e1cil para el entrenamiento de fuerza con pesas adicionales en nuestro deporte.<\/p>","protected":false},"author":2,"featured_media":12931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-13366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Taekwondoharrastajan yksinkertainen ja joustava punttiohjelma - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. 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