{"id":10517,"date":"2020-01-31T09:42:22","date_gmt":"2020-01-31T09:42:22","guid":{"rendered":"https:\/\/tu11.fi\/taekwondo\/?p=10517"},"modified":"2020-05-01T12:59:48","modified_gmt":"2020-05-01T12:59:48","slug":"10517","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/tr\/2020\/01\/10517\/","title":{"rendered":"Bir sporcunun d\u00f6rt temel \u00f6zelli\u011fi ve antren\u00f6rl\u00fckteki geli\u015fiminin ana hatlar\u0131"},"content":{"rendered":"<h3>Bir sporcunun d\u00f6rt temel \u00f6zelli\u011fi ve antren\u00f6rl\u00fckteki geli\u015fiminin ana hatlar\u0131<\/h3>\n<p>Bu makalede kullan\u0131lan terimler genellikle ko\u00e7luk literat\u00fcr\u00fcnde kullan\u0131lmaktad\u0131r, ancak orada bile terimler her zaman a\u00e7\u0131k de\u011fildir veya farkl\u0131 yorumlara tabi tutulmu\u015ftur. Bu nedenle burada kullan\u0131lan terimleri a\u00e7maya ve kul\u00fcp ko\u00e7lu\u011fu ba\u011flam\u0131nda a\u00e7\u0131klamaya \u00e7al\u0131\u015ft\u0131k.<\/p>\n<p>Sunulan modeller temel kurallard\u0131r; yetkin bir antren\u00f6r ne yapt\u0131\u011f\u0131n\u0131 biliyorsa bunlardan b\u00fcy\u00fck \u00f6l\u00e7\u00fcde sapabilir.<\/p>\n<h4>Genel olarak program hakk\u0131nda<\/h4>\n<p>E\u011fitimin fiziksel oda\u011f\u0131 programda sunulmaktad\u0131r. Ayn\u0131 egzersizler ve egzersizler farkl\u0131 bir \u015fekilde uygulan\u0131rsa farkl\u0131 nitelikler geli\u015ftirebilir, ancak ko\u00e7un herhangi bir zamanda neyin geli\u015ftirildi\u011fine dair net bir fikri olmal\u0131d\u0131r.<\/p>\n<p>Nitelikleri geli\u015ftirmek istedi\u011finizde sporcunun egzersizleri bilmesi gerekir. Bu nedenle k\u0131smi performanslar\u0131 \u0131s\u0131nma \u00e7al\u0131\u015fmalar\u0131na dahil etmek iyidir. Egzersizi ayr\u0131 \u00f6\u011fretim ve \u00e7al\u0131\u015fma d\u00f6nemlerine b\u00f6lmek de \u00f6zellikle daha zor egzersizlerde anlaml\u0131 olabilir. Egzersizin \u015fiddeti az ise egzersiz s\u0131ras\u0131nda becerinin \u00f6\u011fretilmesi de m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<h4>1. T\u00fcr direnci<\/h4>\n<p>Bu ba\u011flamda sportif dayan\u0131kl\u0131l\u0131k, rekabet\u00e7i tekvandoda ihtiya\u00e7 duyulan spesifik dayan\u0131kl\u0131l\u0131k \u00f6zelliklerini ifade eder. Dayan\u0131kl\u0131l\u0131k niteliklerine hem ma\u00e7 s\u0131ras\u0131nda hem de ma\u00e7lar aras\u0131ndaki toparlanma s\u00fcrecinde ihtiya\u00e7 duyulmaktad\u0131r.<\/p>\n<p>Spora \u00f6zg\u00fc dayan\u0131kl\u0131l\u0131k \u00e7al\u0131\u015fmalar\u0131 yap\u0131l\u0131rken i\u015fin ritmi ve egzersizin dinlenme s\u00fcreleri merkezi bir rol oynar. Sporun rekabet\u00e7i performans\u0131nda kullan\u0131lan ritimleri kullanmak iyidir. 3\u00d72 dk. \/1 dakika. d\u00f6n\u00fc\u015f ve 1,30\/30\u201d ba\u015flang\u0131\u00e7 noktas\u0131 olarak hizmet eder. Daha temel dayan\u0131kl\u0131l\u0131k \u00f6zellikleri aran\u0131yorsa tempo uzat\u0131labilir ve maksimum veya h\u0131z dayan\u0131kl\u0131l\u0131\u011f\u0131 arand\u0131\u011f\u0131nda g\u00fc\u00e7 k\u0131sa s\u00fcrelerde art\u0131p uzun s\u00fcrelerde azald\u0131k\u00e7a k\u0131salt\u0131labilir.<\/p>\n<p>\u00c7al\u0131\u015fma d\u00f6ng\u00fcs\u00fc i\u00e7erisinde d\u00f6ng\u00fclerin tekrar\u0131na ba\u011fl\u0131 olarak performanslar\u0131n g\u00fcc\u00fc ve ritmi de\u011fi\u015febilmektedir. Ne kadar \u00e7ok d\u00f6ng\u00fc varsa, i\u015f d\u00f6ng\u00fcs\u00fc i\u00e7indeki yo\u011funluk da o kadar d\u00fc\u015f\u00fck olur. Antrenmandan sonra sporcu a\u00e7\u0131k\u00e7a yorulur ve tam kuvvet antrenman\u0131 ger\u00e7ekle\u015ftiremez. Kabaca, iyi ve geli\u015ftirici bir antrenman\u0131n ard\u0131ndan sporcunun restoratif egzersizlere ve restoratif esneme \u00e7al\u0131\u015fmalar\u0131na a\u011f\u0131rl\u0131k vermesi gerekti\u011fi s\u00f6ylenebilir.<\/p>\n<h5>Anahtar egzersizler:<\/h5>\n<ul>\n<li>Golleri tekmelemek i\u00e7in farkl\u0131 g\u00f6rev direkleri veya direkler.<\/li>\n<li>Gollere uygun ritimde farkl\u0131 vuru\u015f setleri.<\/li>\n<li>Verilen modelin tekrarland\u0131\u011f\u0131 e\u015fle\u015ftirilmi\u015f egzersizler<\/li>\n<li>Muhtemelen spor veya beceri b\u00f6l\u00fcmleriyle birle\u015ftirilmi\u015f \u00e7e\u015fitli sprintler<\/li>\n<li>\u00c7e\u015fitli atlama veya atlama setleri<\/li>\n<\/ul>\n<h5>Beceri geli\u015fimi:<\/h5>\n<p>Antren\u00f6r dayan\u0131kl\u0131l\u0131k antrenman\u0131 yaparken kaliteyi korumay\u0131 te\u015fvik etmelidir. \u00c7ok fazla tekrar yap\u0131ld\u0131\u011f\u0131nda teknik bozulma e\u011filimi g\u00f6sterir ve hatalar daha belirgin hale gelir. \u00d6te yandan, do\u011fru \u015fekilde ger\u00e7ekle\u015ftirilen \u00e7ok say\u0131da tekrar, tekni\u011fin uygulanma y\u00f6ntemlerini olu\u015fturur.<\/p>\n<h5>Hareketlilik<\/h5>\n<p>A\u011f\u0131r dayan\u0131kl\u0131l\u0131k egzersizleriyle ba\u011flant\u0131l\u0131 olarak hareketlili\u011fin geli\u015ftirilmesi zordur. Bu nedenle olas\u0131 geli\u015ftirme b\u00f6l\u00fcmleri \u0131s\u0131nmadan sonra, fiili etkili \u00e7al\u0131\u015fma periyotlar\u0131ndan \u00f6nce yerle\u015ftirilmelidir. Daha hafif egzersizlerde, \u00f6rne\u011fin bacak sallama fitness devreleri \u015feklinde dinamik hareketlilik geli\u015ftirebilirsiniz.<\/p>\n<h4>2. Spor h\u0131z\u0131<\/h4>\n<p>Tekvandoda spor h\u0131z\u0131 iki unsurdan olu\u015fur. <em>Reaksiyon h\u0131z\u0131<\/em> Uyar\u0131c\u0131dan performans\u0131n ba\u015flang\u0131c\u0131na kadar \u00f6l\u00e7\u00fclen s\u00fcredir. <em>Hareket h\u0131z\u0131<\/em> Yine zaman, bireysel bir performans\u0131n ba\u015flang\u0131c\u0131ndan sonuna kadar \u00f6l\u00e7\u00fcl\u00fcr. Antrenmanlarda bunlar\u0131n birle\u015ftirilip egzersize g\u00f6re ayr\u0131lmas\u0131 do\u011fald\u0131r.<\/p>\n<p>H\u0131z dayan\u0131kl\u0131l\u0131\u011f\u0131 ve h\u0131z antrenman\u0131 aras\u0131ndaki s\u0131n\u0131rda hareket ederken kabaca s\u0131n\u0131r \u00e7eki\u015fi yaparak h\u0131z dayan\u0131kl\u0131l\u0131\u011f\u0131 antrenman\u0131n\u0131n daha uzun (&gt;yakla\u015f\u0131k 6-10 sn, hatta 20-30 sn.) ve toparlanmalar\u0131n daha k\u0131sa olmas\u0131n\u0131 sa\u011flayabilirsiniz ( &lt;20&quot;) ve daha fazla tekrar (seride &gt;5-10) vard\u0131r, b\u00f6ylece egzersiz s\u0131ras\u0131nda kaslar yorulur. H\u0131z antrenman\u0131 ise sinir sistemini ve kaslar\u0131n maksimum kas\u0131lma h\u0131z\u0131n\u0131 etkilemeyi ama\u00e7lamaktad\u0131r. Ko\u015fular k\u0131sad\u0131r (&lt;10 saniye) ve bir sette daha az tekrarlan\u0131r (genellikle maksimum 10) ve geri d\u00f6n\u00fc\u015fler uzundur (&gt;20&quot;, hatta 1&#039; veya daha fazla). Seri d\u00f6n\u00fc\u015fler 5&#039;e kadar olabilir. Ama\u00e7, setler aras\u0131nda tamamen aktif kalp at\u0131\u015f h\u0131z\u0131na d\u00f6nmektir ve set i\u00e7erisinde bile kalp at\u0131\u015f h\u0131z\u0131n\u0131n en az\u0131ndan bir miktar dengelenmesi gerekir. Kalp at\u0131\u015f h\u0131z\u0131 ne kadar y\u00fcksek olursa iyile\u015fme o kadar uzun s\u00fcrmelidir.<\/p>\n<p>H\u0131z antrenman\u0131 hafif ama yeterli bir \u0131s\u0131nma gerektirir. Hareketlilik en az\u0131ndan rekabet performans\u0131 seviyesine getirilmelidir. Bir saat s\u00fcren bir egzersiz 15 dakikadan bile az s\u00fcrebilir. H\u0131z \u00f6zelliklerini geli\u015ftiren, \u0131s\u0131nma ve so\u011fumaya yeterli zaman b\u0131rakan s\u00fcrd\u00fcr\u00fclebilir bir b\u00f6l\u00fcm.<\/p>\n<p>Egzersizler y\u00fcksek g\u00fc\u00e7te ancak performans\u0131n gev\u015femesine dikkat edilerek yap\u0131l\u0131r. Performanslar aras\u0131nda yeterli dinlenme olmal\u0131 ve performans k\u0131sa olmal\u0131d\u0131r.<\/p>\n<h5>Anahtar egzersizler:<\/h5>\n<ul>\n<li>Farkl\u0131 hedeflere y\u00f6nelik reaksiyon egzersizleri<\/li>\n<li>Bir \u00e7iftle reaksiyon egzersizleri<\/li>\n<li>Kalelere verilen k\u0131sa vuru\u015flar<\/li>\n<li>Atlamalar ve tekme ve atlama kombinasyonlar\u0131<\/li>\n<\/ul>\n<h5>Beceri geli\u015fimi:<\/h5>\n<p>Kural olarak, egzersizler sporcunun \u00f6zelli\u011fi uygulayabilmesi i\u00e7in yeterince kolay olmal\u0131d\u0131r. Bununla birlikte, iyi kontrol edilen bir teknik, \u00f6zellikle reaksiyon egzersizlerinde de\u011fi\u015fiklik gerektirebilir; buna iyi bir \u00f6rnek, mesafeyi de\u011fi\u015ftirmektir.<\/p>\n<h5>Hareketlilik<\/h5>\n<p>Hareketlilik egzersizin haz\u0131rl\u0131k k\u0131s\u0131mlar\u0131nda geli\u015ftirilebilir. \u0130yile\u015ftirilebilen k\u0131s\u0131mlarda sporcunun kendini yorgun hissetmese bile sinir sisteminin gergin oldu\u011funu hat\u0131rlamakta fayda var. Bu nedenle restoratif esnemelerin \u00e7ok fazla \u00e7aba gerektirmemesi gerekir.<\/p>\n<h4>3. T\u00fcrlerin g\u00fcc\u00fc<\/h4>\n<p>Spor g\u00fcc\u00fc, spor performans\u0131 s\u0131ras\u0131nda kuvvet \u00fcretme yetene\u011fidir. Bu \u00f6zellikle tekme ve yumruklar\u0131n \u00e7arpma kuvveti ve y\u00f6n de\u011fi\u015fiklikleri a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Spor performans\u0131nda bir b\u00fct\u00fcn olarak v\u00fccudu kontrol etmek i\u00e7in kuvvete de ihtiya\u00e7 vard\u0131r.<\/p>\n<p>Spor g\u00fcc\u00fc dolayl\u0131 veya do\u011frudan uygulanabilir. Dolayl\u0131 egzersizler spor performans\u0131na \u00e7ok yak\u0131nd\u0131r ancak genel g\u00fc\u00e7 geli\u015ftirme egzersizlerini i\u00e7erir. Direkt egzersizler ise bir \u015fekilde direncin eklendi\u011fi spor performanslar\u0131d\u0131r. Egzersiz t\u00fcrleri, \u00f6rne\u011fin \u00e7e\u015fitli kondisyon devreleri ve yard\u0131mc\u0131lar\u0131n\u0131n kullan\u0131ld\u0131\u011f\u0131 ek diren\u00e7 egzersizleridir. Farkl\u0131 performanslar\u0131n ba\u015flang\u0131\u00e7 a\u00e7\u0131lar\u0131 abart\u0131labilir ve farkl\u0131 podyumlar veya engeller yard\u0131mc\u0131 olarak kullan\u0131labilir.<\/p>\n<p>Geleneksel kas fitness\u0131 devreleri her zaman m\u00fcmk\u00fcn oldu\u011funca spora \u00f6zel olarak veya spora \u00f6zel b\u00f6l\u00fcmler kullan\u0131larak (sadece squat yerine squat + tekme) ve yar\u0131\u015fma performans\u0131n\u0131n interval tarz\u0131 nedeniyle interval format\u0131nda ger\u00e7ekle\u015ftirilmelidir. Bacak sallama fitness devreleri de uygulanmal\u0131d\u0131r. Spor salonunda ek diren\u00e7 i\u00e7in iyi bir lastik bant se\u00e7ene\u011fi vard\u0131r. A\u011f\u0131rl\u0131k odas\u0131nda fitness toplar\u0131 ve kettlebell&#039;ler bulunabilir.<\/p>\n<h5>Anahtar egzersizler:<\/h5>\n<ul>\n<li>Fitness devreleri<\/li>\n<li>Ek diren\u00e7 e\u011fitimi<\/li>\n<\/ul>\n<h5>Beceri geli\u015fimi:<\/h5>\n<p>G\u00fc\u00e7 antrenman\u0131 yaparken do\u011fru performans y\u00f6ntemlerine odaklanmal\u0131s\u0131n\u0131z. \u00d6zellikle spor tekni\u011fini egzersizlerle birle\u015ftirirken sakatlanma riskini en aza indirmek i\u00e7in tekniklerin do\u011fru uygulanmas\u0131na dikkat etmelisiniz. Kaslar yoruldu\u011funda bile tekniklere ba\u011fl\u0131 kalmay\u0131 \u00f6\u011frenmek de \u00f6nemlidir.<\/p>\n<h5>Hareketlilik<\/h5>\n<p>Hareketlilik antrenmanlar\u0131 kuvvet b\u00f6l\u00fcmleriyle iyi gider. Bununla birlikte, kuvvet b\u00f6l\u00fcmleri aras\u0131nda restoratif b\u00f6l\u00fcmler ve sallamalar yapmaya ve esnemeyi geli\u015ftirmeye de\u011fer.<\/p>\n<h4>4. Hareketlilik<\/h4>\n<p>Tekvandoda hareketlilik \u00f6nemli bir \u00f6zelliktir. Hareketlilik pasif ve dinamik hareketlilik olarak ikiye ayr\u0131l\u0131r. Pasif hareketlili\u011fin bir \u00f6rne\u011fi, \u00f6rne\u011fin b\u00f6l\u00fcnmeler ve dinamik y\u00fcksek vuru\u015f olabilir. Pasif hareketlilik yaln\u0131zca eklemlerin ve kaslar\u0131n hareketlili\u011fini gerektirirken aktif, dinamik hareketlilik, kaslar\u0131n g\u00fcc\u00fcn\u00fc ve sinir sisteminin koordinasyonunu gerektirir.<\/p>\n<p>Hareketlilik, t\u00fcm egzersizlerde s\u00fcrekli olarak geli\u015ftirilir veya s\u00fcrd\u00fcr\u00fcl\u00fcr. Hareketlili\u011fi geli\u015ftirme egzersizleri genellikle daha hafif egzersizlerle ba\u011flant\u0131l\u0131yken, hareketlili\u011fi s\u00fcrd\u00fcrme\/a\u00e7ma egzersizleri amac\u0131n di\u011fer nitelikleri geli\u015ftirmek oldu\u011fu daha zor egzersizlerde yap\u0131l\u0131r.<\/p>\n<p>\u00d6zellikle son birka\u00e7 haftad\u0131r pasif hareketlili\u011fin geli\u015ftirilmesine dikkat ediliyor.<\/p>\n<p>Dayan\u0131kl\u0131l\u0131k ve g\u00fc\u00e7 d\u00f6ng\u00fcleri yukar\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi dinamik hareketlili\u011fi geli\u015ftirir. H\u0131z periyotlar\u0131 s\u0131ras\u0131nda, \u0131s\u0131nma ve toparlanma s\u0131ras\u0131nda hareketlilik korunur.<\/p>\n<p>Hareketlilik bir \u00f6zellik olarak yava\u015f geli\u015fir, \u00f6zellikle b\u00fcy\u00fcme a\u015famas\u0131ndaki gen\u00e7ler, yo\u011fun hareketlilik e\u011fitimine ra\u011fmen belirli bir a\u015famada hareket kabiliyetlerini kaybedebilirler. Ancak d\u00fczenli egzersizle v\u00fccut b\u00fcy\u00fcmesi durdu\u011fu s\u00fcrece hareketlilik artar. Hareketlilik ayn\u0131 zamanda olduk\u00e7a bireysel bir \u00f6zelliktir; baz\u0131 insanlar do\u011fal olarak bu \u00f6zelli\u011fe di\u011ferlerinden \u00e7ok daha fazla sahiptir.<\/p>","protected":false},"excerpt":{"rendered":"<p>Bir sporcunun d\u00f6rt temel \u00f6zelli\u011fi ve bunlar\u0131n antren\u00f6rl\u00fckteki geli\u015fiminin ana hatlar\u0131 Bu makalede kullan\u0131lan terimler genellikle antren\u00f6rl\u00fck literat\u00fcr\u00fcnde kullan\u0131lmaktad\u0131r, ancak bu terimlerde bile terimler her zaman a\u00e7\u0131k de\u011fildir veya farkl\u0131 yorumlara tabi tutulmu\u015ftur. Bu nedenle burada kullan\u0131lan terimleri a\u00e7maya ve kul\u00fcp ko\u00e7lu\u011fu ba\u011flam\u0131nda a\u00e7\u0131klamaya \u00e7al\u0131\u015ft\u0131k. Sunulan modeller temel kurallard\u0131r; yetkin bir antren\u00f6r ne yapt\u0131\u011f\u0131n\u0131 biliyorsa bunlardan b\u00fcy\u00fck \u00f6l\u00e7\u00fcde sapabilir.<\/p>","protected":false},"author":2,"featured_media":9346,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-10517","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>Nelj\u00e4 avainominaisuutta urheilijalla ja niiden kehitt\u00e4misen p\u00e4\u00e4linjat valmennuksessa - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"T\u00e4ss\u00e4 kirjoituksessa k\u00e4ytetyt termit ovat yleisesti valmennuskirjallisuudessa k\u00e4ytettyj\u00e4, mutta niiss\u00e4k\u00e4\u00e4n termit eiv\u00e4t ole aina yksiselitteisi\u00e4 tai niille on annettu eri tulkintoja. 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