Էҡ͡ѧ
Էҡ͡ѧ ѺҢ¢ͧԷʵáҷش Ңҷ ѵػʧ ҧҧѺ蹡 ѡöʴ ö ѡҾش ҨԷҡ͡ѧ ͧѡâͧԷҡ͡ѧ¡öҧҴ蹡ѹ ѡ÷ҧԷҡ͡ѧª·ѡդç դ վСѧФʹͧͷ դʹͧлʹ ״ 駤ö㹡ѡ ÷çҧ蹡մ ҹѡҷդҧԷҹҡ͡ʢͧաҡ Ǥöҹ ǡ դ״蹢ͧТ͵ҡ ç 駡ѧҹҧջԷҾҡ
Ҵ´ŧաԴͧСͺҧԷҴѧǹդ·ԧҧ ¢鹷
ç ¶֧öͧͧ͡㹡÷͡çѺ觵ҹҹ㹢й ç͡ҡЪͧͧõѺҹ ѧ觼ŵͧСͺ ѡҷçѧҹ¡ դҡ繵 աͧСͺ˹ ԴҡͧҧԷҡ͡ѧ繤ö㹡ҧ¨ҡش˹աش˹㹪ǧ 觷ѡͺءԴ繵ͧ ǡ¡Ѻç ռҨҡͧСͺ դç դ״蹴 վѧФʹ з ѧ ¶֧ дѺͧçѡ㹡蹡繡üҹҧçФ
ǹ ʹͧ ͧͧöͧͷз͵ҹҹçзҹ˹ öзͤҨҡҹҹ ѡҷҧԷҴ зҧջԷҾ ʹͧлʹ ͧѡӤѭѡҾҧҧҡ 繤öͧѡҷҹ ˹ѡö鹵ǡѺ ͧǢͧѺ÷ӧҹͧ ʹ ʹʹ 觼ŵͤʹͧʹ¤״蹢ͧ͵ 觷ѡҵͧ йѡҵͧ÷ѡҢͧǢ͵ͧ͢ҧ
ǹ ÷ç ͧӤѭաС˹觷ǢͧѺԷҢͧѡ 㴷蹡ա ѡҷդҧԷҨöѡͧҧҡ ·蹷ҧջԷҾ ѡҷöѡҧ ԴҴҡ
з蹴»ԷҾŧ ͧСͺش¢ͧԷҾҧԷ ö㹡ѧҹ ѡҵͧöѧҹҧ١ͧ ѡкǹâͧѧҹҧ´
ͧСͺҹ繾鹰ҹդӤѭҧҡ㹡蹡 ͧ Сͺѡ͡ʷʴö ѡмǢͧءѺûپ鹰ҹҹ ¢ͧȷҧá ҧáͧ Сͺ դѹԴѺҧҧԷ͡蹡ҹѧաҧ ͧСͺǡѺ ᾷ ʵ ԵԷ 繵
͡ѧẺúԤ Сúá
͡ѧẺúԡ
繡͡ѧ ͧҧ ѡ 鹻ҳ 65-80 % ͧѵҡ٧شͧ㨵Դ͡ѹ ҧ 25-30 ҷ ͡ѧµѡɳйúǹءͧСͺ ԴŴ ʹ ʹ 繡úкʹ к ͧ 㨨ç ˹§ ʹлʹաâµǴ Ŵʹ
ѵҡ٧شͧ ӹdzٵ
ѵҡ٧شͧ
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͡ѧҡԡҹҹǤҧ Ǥ鹢ͧѧ شѡ֡ʺͼԴ ҽ֡ͧҧ ¡ҧ(35 ) õǨآҾкʹ ͡ѧ͡ҷẺúԡ ¹ պѡҹ (͡) úԡ ⴴ͡ Թ ÷ ѻ 3-6 ѹ дѺ˹ѡͧ͡ѧ ͡ ѧ˹ѡѵҡ 80% 1 Ҩ͡ѧ (Ѻþѡ) ѹѹ 駹餧աࡳµ ֡ó ͧФͧҵѴ
˵ зҧ Ҹ ( 22 . ) 繡觷ҧ´ҧҡ Թͺࢵͧ͡ѧآҾ 蹨֧÷ӡԨ
͡ѧẺúԡ 繡ҹ˹ѡѡ 觺лʹ ѡ ҵͧվѧҡ鹡ͧúá çҹҹ(˹ѡ) 仴
úá ú 3 ͧСͺ
1. ѧ (Strength) çҹҹ (˹ѡǧ) н֡վѧҡТҴͧѡ˭鹴 úç (çҹҹҡ)÷Թ Set 12-14 駵ͷ Թ 3-4 Set ѹ ˹ѡҡѡѹѹ 2 ѹ ҨѺ觺Фҧͧҧ ҧѹ
˵ صӡ 18 ú˹ѡҡ Ҩ ТͺҴ з٧شԭѹ
2. ҹ (Endurance) ͧçҹҹҡǫ (Թ) 20 Set Թ 3-4 Set ѹ
3. ûҹҹ (Coordination) 繡͡ҧ ѹѹ ý֡ûҹҹ 蹡 ҧ ͡Ѻаҹ úá Ъ¡ед١ǢͧѹѺ çդ˹蹡д١ҡ鹴 á ͺҧ (Warm up) ¡͡ѧẺúԡ 25-30 ҷ ѧҡǤ ŧ (Cool down) ·״ͤ¡ 15-30 ҷ Ъ ״ (Flexibility) բ鹴 úдѺ˹ѡ ý֡ǻҳ 3-4 Ѻ˹ѡͧúҡ鹵
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