15 Sep 2015 04:56

Emmanuel H. Khawlhring

​Basketball Weight Training

Mizo thalaite game ngainat em em leh Mizoram chhunga Sports Association zinga inenkawlna tha ber pakhat Baseketball Weight training tlemte chhawp chhuak ila. He game hi game condition tha tak a ni a, infiamna luhchilh tak tak lo tan pawh hriselna atan a thain insawizawi nana game tha tak a ni. Fitness training kan tih zinga pawimawh Plyometric, Quickness, Agility, Speed, Power, etc -te a awm kim vek. Hmun zau a mamawh lohna tak hian speed leh agility a mamawh hnem ta a ni.

Basketball-ah hian game dang anga tihrawl chak lai bik siam kher a ngai ve lova, chhip ler atanga kephah thlenga Pathianin chakna inkhairuala a siam sa hman tangkai a ni deuh mai. Ban, dar, kawng/mid-section, ke leh taksa engkim hi a pawimawh dan a inang vek a. Hei vang tak hian Weight training pawh Periodic deuha neih a tul ta a ni.

Game bikah Qualified Coach-in Conditioning, Agility leh Quickness drill bakah a Game khelhpui dan tur movement leh drill inmil taka a duan a ngai. Hetih lai hian awlsam tak leh Basic tak a engtik lai pawha Basketball Player ten Weight an training theih dan tur tha ber ka rawn chhawpchhuak e.

WeightTraining neih hmain taksa lum tha taka sawizawi hmasak a ngai :

Minutes 8 atanga minute 12 vel Jogging neih tur a ni a. Minute 20 atanga minute 30 Meters Sprint vawi 8 atanga vawi 10 vel neih phawt tur a ni, chumi hnuah Joint mobility leh Stretching neih bawk tur a ni. Tin, Weight kan Training-in Weight chawi rih aiin Form dik taka chawi zawk tur a ni a. Trainer-te kan tih dik leh dik loh zawh ngei ngei tur a ni bawk.

SPORT SPECIFIC WEIGHT TARINING (BASKET BALL)

FIRST DAY

Warm-up: 10 - 15 Minutes

Joint mobility and Stretching - 5 minutes

1. Barbell Back Squat 4 Sets 10 -15 Reps

2. Step-up 3 Sets 10 Reps Each

3. Dumbbell Push Press 3 Sets 10 Reps

4. Barbell/Dumbbell 3 Sets 10 Reps

5. Pull-up/Under Hand Close Grip Lat Pull Down 3 Sets 10 Reps

6. Swiss Ball Dumbbell Chest Press 3 Sets 10 Reps

7. Pulley Crunch 4 Sets 20 Reps.


SECOND DAY

Warm-up: 10 - 15 Minutes

Joint Mobility and Stretching - 5 Minutes

1. Cable/Resistance Tube Shoulder Rotation 3 Sets 15 Reps

2. Deadlift 4/5 Sets 15 Reps

3. Step/Walk Lunges 3 Sets 10 Reps Each

4. Standing Cable Row 3 Sets 15 Reps

5. Seated Cable Row 3 Sets 15 Reps

6. Cable/Pulley Core Rotation 3 Sets 20 Reps Each.