PHMepHa TpeHHpoBtHHa nporpaMa

OcHOBaHa Ha 12-MeceneH KarepaneH uHKún c TpHMeceneH aKTHBeH ceçoH

Meceu 1 : Hçbbh aKTHBHHa ce3OH; ó Meceua npeäH Hananoio My. HçapùœnHBocT: Êarepere ce necio no necHH äo cpeäHO rpyäHH nacaœH -âùnrH TpeHHpoBKH, npH KOHTO cyxoœHnHara He ce HaroBapBar. npaßere no 30 h noBene äBH^eHHH, nocne nonHBame 1S MHHyiH Êarepere h OTKarepBaHie necHH MapmpyiH no hhkootko m>iH. Akd ce nyBciBare cHrypeH, onHiañie äa BOäHie no-necHH lypoBe. Ténañie hhh Kapaéie Koneno ça noäo5paBaHe pHiúMa Ha äH0aHe-ro h KpúBOoápaúeHHero.

Meceu 2: ébúh qkthbhhh ceçoH; Bce oùe cre b He MHoro äo5pa ôopMa, 5eneœme HanpeäBK.

Cèna: npoâùëœaBaHie TpeHHpoBKHie ça HçapùœëHBocT, ho npHáaBere h -rpyäHH ctbnkh - npo5Bañre no hhkcotkd m>iH no 6-12 âBHœeHHa, kohto He œere äa MHHere or npúB m>T. ÇanonHere c 5onâï>p KarepeHe h npoâùnœere cneâBaùHre hhkcotko Meceua H35HrBaHie ManKHre xBaiKH, ça äa He BapBare Bce Oùe HenoärorBeHHre ch cyxoœHëHH. HaKOH ynpaœHeHHa ça cêyëHa Maca cùùo ùe bh noMorHar, ho H35arBaHie npeKaneHHie HaroBapBa-.. OnHiañie äa noäo5pme rúBKaBociTa ch.

Meceu 3 : ÔopMaia bh ce noäo5paBa, cHnara bh ce yBenHnaBa, H3äp"B®nH-BociTa bh e Bene ronaMa - roBa e kikhob Meceu

Anaepo5HH ynpaœHeHHa: Oiäenere 2S% or ipeHHpoBKara Ha H3äp"B®nH-

OT B

BociTa, 2S% Ha crnaia h 2S% Ha aíaepo5HH äBH^eHHe (no 1S-40 MHoro chtobh äBH^eHHa, Me^äy kohto MycKynHie He Morar äa ce Bú3craHOBaT). TpeHHpame Ha HHrepBanH (10-20 äBH^eHHH, eäHa MHHyra nonHBKa; noBropere rpH m>iH; nonHHere 1S MHHyiH, cneä roBa çanonHere HOBa cepHa), Karo nocreneHHO yBenHnaBaie HaiOBapBaHero. Oiäenere ocraHanHie 2S% Ha rpeHHpaHe ça cHna aHaepo5íH ycnoBHa (3-6 äBH^eHHH, kohto ca Ha rpaHHuara Ha ô>H3HnecKH-H BùçMoœHocrH; nonHBKa ça 1S MHHyiH, nocne noBiopeie).

Meceu 4: Oipa5oTBaHe Ha eHrpaMH h noäroroBKa ça aKiHBHHH ceçoH. Cmo5aBaHe: HçKanBame ronaM 5poH lypoBe Ha H3KycTBeHaia creía hhh ipeHHpoBúnHHa MacHB, ot necHH äo 6nH3KH äo ôè3HnecKara bh rpaHHua, ça npeänonHiaHe Ha ropHa ocrnypoBKa, ça äa cre cnoKOHHH. 3a äa ipeHHpare ncHxHKaia ch Ha BOäan, Karepere Bene ManKO no-rpyäHH lypoBe Ha cBpú3Ka. nocBeùaBaHre eäHa ipeHHpoBKa ceäMHnHO (ça äa He pa3BHBare nomH eHrpaMH b peçyrrar Ha npeyMopa) Ha ipeHHpaHero ça cma h aHaepo5HH äBH^eHHa - roBa Moœe äa 5täe Ha hhkoh 5onätp, 3anonBañre m>pBO c no-rpyäHH MapmpyiH, cneä roBa npeMHHaBaHie Ha no-necHH.

S h ó: AKTHBeH ceçoH. nocraBaHie ch peanHcTHnHH uenH, ho He 3a5paBaHre äa OTäenare BpeMe h ça nonHBKa.

TexHHKa, ncHxHKa, ôèçHnecêa ôopMa: npo5Bañre rpyäHH lypoBe. npeäH KarepeHe paçrpaBaHre, noärorBHHie ce ncHxHnecKH. ünaHHpaHTe äo5pe œKanBaHero, yBepere ce, ne a noäroroBKa. Heêa ycHneHHie rpeHHpoBKH 3arBúpäaT caMoyBepeHociTa bh. peMe nonHBaHre no HaKonKD äeHa; Karepeie HeùO no-necio hhh no-cre "ênacHê", noKarepere cnopiHo; aêo cre 5onätp MaHHaK, Bùpœere ce Ha

HMare

HMare yciaHOBKa. Häere Ha HeùO no-necio npocro 3a yäOBonciBHe.

Meceu 7: CneA aKTHBHHa ce30H. MHoro Karepann ch B3HMar noHHBKa. ToBa hm noMara Aa ce no^roTBHT 3a BTopn aKTHBeH ce30H, K0HT0 Mo®e Aa BKnKHBa He^o ctBceM pa3nrnHo, KaTo 3hmho KaTepeHe, cono KaTepeHe HaA MopeTo nnn KaTepeHe b Apyr panoH.

"OcMHcnaHe": npe3 to3h nepnoA 3a6paBeTe cepno3HoTo KaTepeHe. XoAeTe no necHH TypoBe, 3a Aa He ry6m-e $opMa. He e iomo Aa npeKtcHeTe 3a ManKo ycnneHHTe rpeHHpoBKH.

Meceu 8: npeAH BTopna aKTHBeH ce3oH. Ako npeAHmma Meceu cTe "AaBann no-noneKa", cera 6h rpa6Bano Aa cTe oTnoHHHann h Aa cTe totobh 3a cneABa^Ha ce3oH.

Cnna: Cera ^e ch Bt3BtpHeTe ^opMara no-6tp3o, 3aToBa o6tpHeTe BHHMaHHe Ha cnnara - 6onAtp KaTepeHeTo e Ao6pa HAea. BHHMaBaHTe 3a cyxo®HnnaTa, 3arpaBafrre Ao6pe. TpeHHpoBKHTe 3a H3^pt®nHBocT Bce o^e ^e 3aeMar 50% ot BpeMeTo bh. MioroKpaTHoTo noBTapaHe Ha Ktcn nocneAoBarenHocTH ot ^BH^eHHH ^e 3aTBtpA^T H3rpa^eHHTe Bene eHrpaMH. He ce npeyMopaBafrre.

Meceun 9 h 10: BropH aKTHBeH ce3oH, othobo Ha cKanHTe. BtpHeTe ce Ha He^o HeAoBtpmeHo ot npeAHmHHa ce3oH Hnn noceTeTe hob panoH. BcnymBame ce b cHrHannre Ha TanoTo ch, aKo e roToBo 3a "roneMHa yAap", He ce Kone6afrre, aKo He, TpeHHpafrre, AoKaro ce nonyBcTBare noAroTBeH.

TexHHKa: KarepeHeTo Mo®e Aa MHoro TpyAHo, aKo bh nnncBa TexHHKa, 3aroBa o6tpHeTe n BHHMaHHe. 3aMHcneTe ce Btpxy npo6neMa ch h HanHHHre Aa ro npeoAoneeTe h ^e ce cnpaBHTe. He ce Kone6aHTe Aa "cne3eTe" Ha no-necHH MapmpyTH, 3a Aa pa^HHHpaTe crana ch.

Meceu 11. BpeMe 3a paBHocMeTKa; npeueHeTe cnnHHTe h cna6m-e ch crpaHH.

TpeHHpoBKa 3a nonpaBaHe: Ako HaMare AocTar-bHHo cnna, 3anonHeTe TpeHHpoBKHTe 3a cneABa^Ha ce3oH o^e ot cera; aKo TexHHKara bh "Kyua", onpaBeTe a, AoKaro o^e cTe BtB ^opMa. EirpaMHTe ce yTBtp^AaBar caMo aKo rn npaKTHKyBare c neKoTa (Koraro noBeK e yMopeH nnn H3non3Ba noma TexHHKa, cMAaBa HenpaBHnHH eHrpaMH). Ako "H3AHmare" ncnxmecKH, oTAeneTe BpeMe, 3a Aa cTaHeTe no-yBepeHH b ce6e ch. noMoneTe npnaTenn Aa bh H3TtKHar cnnHHre bh nepTH - ToBa ^e bh noMorHe!

Meceu 12: BpeMe 3a npeKtcBaHe - HaManeTe KaTepeHeTo ch ao Be^Ht® ce^MHHHo. OcTaBeTe TanoTo ch Aa ce BMcTaHoBH HantnHo, TaKa ^e 3anonHeTe cne^Ba^na ce3oH c HoBa cTpacT KtM cKanara.

Eene^Ka: Ta3H nporpaMa e ctcTaBeHa cnopeA pa6oTHa ceAMHua c ABa nonHBHH ahh, npe3 kohto ^e ce KarepHre Han-MHoro, h 12-MeceneH uHKtn c TpHMeceneH aKTHBeH ce3oH. CTaBa AyMa caMo 3a cKanHH KaTepanH, TaKa ne 3a ctcTe3arenH h bhcohhhhh annHHHcra Mo®e Aa ce Hano®ar HaKon MoAH^HKauHH.

nocTOHHeH iiaiipeiMx irfM

Ha TO3H eTan BHe CHrypHO Bene CTe pemèëH äa npoÔBaTe h ch 3aäaBaxe Búnpoea: Kaê äa 3anoHHa?

*3anHmeTe ee Ha Kype kúm hhkoh Këy6, npH oïhthh HHCTpyKTopH. *OnHTaére Ha hhkoh H3KycTBeHa CTeHa.

*HaMepeTe hhkoh npHHTeë, kohto cùùo HCKa äa ce KaTepH, h HanpaBeTe CBpú3Ka. n^pBaTa bú3mo®hoct 6eç cúMHeHHe Ha HaM-6e3onacHaTa h e Hañ-npenopúHHTenHa. Ta e cùùo TaKa h Hañ-CKúno CTpyBaùara, BúnpeKH ne npeäHMCTBaTa ch çacëyœaBaT ueHaxa.

ÂTopaTa cùùo e äo6pa, aKO äpyrHxe Kaxepa™ bh npHeMaT h aKO ea äOCTaTúHHO oïhthh, ça äa BH oáynaT! He bcmkh "cTapè" h "neneHè" KaxepanH ea äo6pH yHHTeëH. HaTpynBaHeTO Ha oïht noä rpHœHTe Ha äpyrH KaxepanH Bee naK e äo6tp HanHH äa ce çanoHHe.

noeneäHaTa bú3mo®hoct e HaH-aBamropHCTmHa, a cùùo h Hañ-onacHa. He KaçBaMe "íe, HeäefiTe" - KaTepeHeTO caMO no ee6e ch e enopT ça ëroàèTeëHTe Ha npHKëKraeHHH h BHHarH KpHe pHCKOBe. ôeëTa e äa CBeäeM onacHOCTHTe äO mhhhmóm, 6eç äa ry6èM h3^hbhbaHeTO ot epeùaxa e

HeH3Be CTHOTO.

KaKBOTO h äa H36epeTe, He pHCKyBañTe H3ëHmHO. Moœe 6h HaM-ëecHHHT HanHH äa ro HanpaBHTe e Kaxo npoBepaBaxe no hhkmko ïùth bchhko - ceäamaTa, Bù3ëHTe, ocHrypoBKHTe. È TaKa, 3a6aBëHBaÔTe ee!

Bo^ätp KaTepeHe e bchhkh npeäOxpaHHTe^HH MepKH - Bo6h BeHCúH b yeKO TaHKC, Teêcae. B CAÙ, HMa orpoMeH H36op ot bú3mo®hocth ça KaTepeHe, ot 6onätpH äO roëeMH CTeHH h neäeHH BOäonaäH.

KaTepeHe Haä BOäHaTa noBúpxHOCT b TorapT, ôeëc. ToBa e Kparäa CTeneH Ha aBaHTTOpH3úM - CTpaxoTHa OKOëHa epeäa, TpyäHa CKaëa h CùMHHTeëHa ocHrypoBKa, HanùëHO b 6pHTaHCKaTa TpaäHUHa!

ETHKa h ona3eaHe Ha 0K0^HaTa cpe^a

Hhkoh KaTepanH aübüt nú®nHBH CBeAeHHH no 0TH0meHHe Ha Bú3M0®H0CTHTe ch h TOBa M0®e Aa AOBeAe ao chhho HeAOBoncTBO cpeA ocraHanHre. Ho 3amo ce xBanar tohkobü? KaTepeHeTO e npeAH bchhko caMO eAHa Hrpa. TaKa e, ho KaKTO bchhkh cnoproBe, to hmü cboh eTHKa h npaBHna h MaKap h HenHcaHH, bchhkh rH 3HaaT. Hhkoh MHoro H3BecTHH KaTepanH ca "HapymHHH npaBHnara" hhh ce cmhtü, ne ca rH HapymHnH - Bce ome ce boaht cnopoBe 3a "®ene3HHH núT", ocTaBeH ot HranHaHeua Me3ape MaecTpH, kohto ro H3non3Ban Karo A0Ka3arencTB0 3a núpBOTO ch H3KanBaHe Ha Cepo Tope b nararoHHH. noA CúMHeHHe ce nocTaBH h núpBOTO H3KanBaHe Ha cnoBeHeua Tomo U,eceH no ro®Hara CTeHa Ha .HxoTce b XHManaHre. HeBú3M0®H0 e oáane Aa ce onpeAenH "aáconroTHara hcthhü" -bchhko M0®e Aa ce nocTaBH noA CúMHeHHe no H3HCKBaHHHTa Ha AeHcTBamHTe b onpeAeneH MOMeHT eTHHHH npaBHna.

HHCTO HJK'aMBaHe

EtO npHeTHTe B MOMeHTa TepMHHH B oSnaCTTa Ha HHCTHTe H3KaHBaHHH!

*OHcaHT-$nam: MapmpyTúT e 6hh H3KarepeH 6e3 H3non3BaHe Ha H3KycTBeHH onopH (hhcto), Ha CBpú3Ka, 6e3 npeABaprnenHa hh^opmüuhh ("SeTa"), BKnroHHrenHO chhmkh Ha rypa h pa3Ka3H ot npeAHmHH noKopHrenH. OcHrypoBKHTe ce octübht ot CBpú3Kara h ce CúáHpar. no CTeHara He ce AonycKa Aa ce octübh hh^o.

*®nam: MapmpyTúT ce H3KarepBa hhcto, ho KarepaHHre ca rneAanH hhkoh Aa MHHaBa npeAH thx hhh ca HManH HHKaKBa Apyra hh^opmüuhh.

*Ohcüht: MapmpyTúT ce h3kühbü no noAoáeH hühhh, ho KarepanHTe HMar npaBO Aa noBTopHT hhkoh naca®, kohto He ca MHHanH hhcto, hhh Aa noHHBar Ha ocHrypoBKHTe.

*PeAn0HHT (MepBeHa tohkü): MapmpyTúT e 6hh KarepeH npeAH Ha ycTaHOBKa, hhh uenHHT, hhh Ha nacTH. Koraro ce nonyBCTBare CHrypHH, M0®eTe Bene Aa ro H3KanHre hhcto (TOBa e npHeMnHBa HopMa 3a TpyAHH rypoBe, KaKTO cnopTHH, TaKa h tpüahuhohhh).

*nHHKn0HHT (P030Ba tohkü): ToBa e nonynpH3Haro 3a hhcto npeMHHaBaHe, Koraro npeABapH-TenHO HMare ocTaBeHH npHMKH no ocHrypoBKHTe h BOAHTe Ha thx. npH MHoro TpyAHH rypoBe, hüh-necTO cnopTHH, b nocTOflHeH TaBaH, He ce npaBH pa3nHKa Me®Ay peAnoHHT h nHHKnoHHT H3KanBaHe. ToBa, Koero Ka3axMe AOTyK, bü®h rnaBHO 3a cnopTHH h kúch tpüahuhohhh MapmpyTH. B eKCTpeMHHH arnHHH3úM, annHHCKHre eKcneAHUHH h KarepeHeTO no roneMH CTeHH Te3H CTaHAapTH He ce cna3BaT tohkobü - b Te3H cnynaH Hañ-Ba®H0 e ouenaBaHeTO, He3aBHCHM0 ot cpeACTBara. OSmaTa TpyAHOCT Ha MapmpyTa onpeAena oueHKara, kohto me nony^Hre ot ocTaHanHre Karepa™. KpaHHara uen Ha Karepana e Aa h3kühh MapmpyTa c mhhhmmho H3non3BaHe Ha H3KycTBeHH onopH h c mhhhmóm npeABapHTe^Ha hh^opmüuhh. Kohkoto n0-ManK0 h3kühb ühhh hmü eAHH MapmpyT, tohkobü noBene KarepanH hcküt aü ro noBTopHT b kohkoto ce M0®e no-HHCT cran - tobü aübü bú3mo®hoct 3a Hanpe-

^pyrH eTHHHH HOpMH

B KarepeHeTO ce cmhtü 3a HeeTHHHO Aa "oTKpaAHem" Typa, Búpxy kohto hhkoh e paáoTHn Aúnro BpeMe. Ako HOBeK hckü Aa ch 3ana3H npaBOTO hü núpBonoKopHren Ha coácTBeHHH ch Typ, oáHKHOBeHO ro MapKHpa küto "B npouec Ha eKHnHpaHe" c nepBeía naHAenKa Ha núpBHH k^hh. Ha 3an0HBaHeT0 Ha ryp, kohto He MO^em Aa H3KanHm h Bep0HTH0 HHKora hhmü aü 3aBúpmHm, cúmo He ce raeAa c AoSpo oko. (no 0TH0meHHe hühhhü hü npoKapBaHe TypoBeTe MoraT aü ce pa3AenaT hü npoKapaHH OTAony - K^acHnecKH - h OTrope - cnopTHH. Míoro KarepanH npHeMar cümo núpBHTe 3a "hcthhckh" - E. np.)

He ch MHcneTe, ne üko BHe He M0®eTe Aa MHHeTe eAHH naca® 6e3 H3n0n3BaHeT0 hü H3KycTBeHa onopa, hhkoh cneA büc hhmü aü ycnee Aa ro npeMHHe hhcto. flpyrH KarepanH, c no-Aoápa eKHnHpoBKa HnH no-AoSúp CTHn hü KarepeHe, M0®e Aa bh HaAMHHar. 3ütobü ocTaBeTe Hemo h 3a HAHHTe noKoneHHa!

HHh X^n "HaáHBa" ■. c SonTOBe hob Typ b TañnaHA. B T03H paHOH H3n0n3BüHeT0 hü tükúb bha ocHrypoBKH e

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