Test de Yo-yo en fútbol y voley, músculos, grasas, calorías, dietas y cardio
Enviado por César Arévalo Ramos
- Introducción
- Grasas y quema de calorías
- Entrenamientos intervalados o intermitentes
- Resistencia intermitente test de yo-yo
- Dietas
- Conclusión
- Referencias bibliográficas
RESUMEN
Se evaluó a 3 equipos de fútbol, 3 de vóleibol y una voleibolista, todos de Lima, con recursos propios y por afición del Autor.
Palabras clave: Músculos, grasa, caloría, dieta y cardio.
ABSTRACT
Assessed 3 teams in soccer, volleyball 3 and a student of volleyball, all of Lima, with its own resources and by fans of the author.
Keywords: Muscles, fat, calories, diet and cardio.
El Test de Yo-yo constituye carreras de 20+20=40 metros en 10 segundos con recuperación de 10" o 5", para fortalecer cardio, mejorar la velocidad, eliminar grasa, mejorar respiración, estilizar arranques y giros de �uelta siempre veloces, etc. Primero se detectó músculos y grasas en tren superior e inferior:
Áreas transversales de músculos y grasas en futbol y vóley
Modelo geométrico de las áreas transversales
Medidas ideales: | Perímetros (cm) | PLIEGUES (mm) | ||||||||||
PROTOTIPOS | BRREL | ANTEBR | MUSMAX | PANTMAX | TRIC | MMED | PANT | |||||
Arquero | 31.0 | 28.0 | 61.0 | 39.0 | 9.0 | 11.0 | 5.0 | |||||
Defensor central | 30.0 | 27.0 | 59.0 | 38.0 | 6.0 | 7.0 | 4.0 | |||||
Defensor lateral | 29.0 | 26.0 | 58.0 | 37.0 | 6.0 | 7.0 | 4.0 | |||||
Medio defensivo | 30.0 | 26.0 | 58.0 | 37.0 | 7.0 | 8.0 | 4.0 | |||||
Medio ofensivo | 30.9 | 28.0 | 60.9 | 38.3 | 8.5 | 9.5 | 5.3 | |||||
Delantero central | 31.0 | 28.0 | 61.0 | 38.0 | 8.5 | 9.5 | 5.3 | |||||
Delantero lateral | 30.0 | 26.0 | 57.0 | 37.0 | 6.0 | 6.0 | 4.0 | |||||
Resultados: | AREAS TRANSV cm`2 | AREAS TRANSVERSALES mc^2 | |||||||||||||
PROTOTIPOS IDEALES | AREA T BRAZO | AREAT MUSLO | AREA T PIERNA | MUSC BRAZO | ADIP BRAZO | MUSC MUSLO | ADIP MUSLO | MUSC PIERNA | ADIP PIERNA | TOTAL ANTEBR | |||||
Arquero | 76.47 | 296.11 | 121.04 | 63.16 | 13.31 | 263.51 | 32.60 | 111.48 | 9.55 | 62.39 | |||||
Defensor central | 71.62 | 277.01 | 114.91 | 62.90 | 8.72 | 256.74 | 20.27 | 107.44 | 7.47 | 58.01 | |||||
Defensor lateral | 66.92 | 267.70 | 108.94 | 58.51 | 8.42 | 247.78 | 19.92 | 101.67 | 7.27 | 53.79 | |||||
Medio defensivo | 71.62 | 267.70 | 108.94 | 61.50 | 10.12 | 245.00 | 22.70 | 101.67 | 7.27 | 53.79 | |||||
Medio ofensivo | 75.98 | 295.14 | 116.73 | 63.42 | 12.57 | 266.92 | 28.22 | 106.80 | 9.93 | 62.39 | |||||
Delantero central | 76.47 | 296.11 | 114.91 | 63.87 | 12.61 | 267.84 | 28.27 | 105.06 | 9.85 | 62.39 | |||||
Delantero lateral | 71.62 | 258.55 | 108.94 | 62.90 | 8.72 | 241.73 | 16.82 | 101.67 | 7.27 | 53.79 | |||||
INDEPENDIENTE HUAMPANÍ | ࠍedidas: | PERÍMETROS (cm) | PLIEGUES (mm) | ||||||||||||
4 marzo-11 mayo 2014 | NOMBRE | BRREL | ANTEBR | MUSMAX | PANTMAX | TRC | MMED | PANT | |||||||
Arquero | Michel | 32.0 | 27.0 | 61.0 | 35.0 | 16.0 | 18.0 | 12.0 | |||||||
Defensas Centrales | Félix Luján | 31.0 | 28.0 | 64.0 | 38.0 | 21.0 | 20.0 | 13.0 | |||||||
Juanki | 24.0 | 24.0 | 51.0 | 33.0 | 10.0 | 8.0 | 10.0 | ||||||||
Defensas Laterales | Noel Ceras | 30.0 | 27.0 | 56.0 | 34.5 | 13.0 | 17.0 | 6.0 | |||||||
Raúl Ingaruca | 26.0 | 25.0 | 55.0 | 33.0 | 13.0 | 11.0 | 7.0 | ||||||||
Percy | 30.0 | 28.0 | 62.0 | 39.5 | 16.0 | 15.0 | 17.0 | ||||||||
Walter Gómez | 23.0 | 23.5 | 54.0 | 35.0 | 13.0 | 15.0 | 12.0 | ||||||||
Julio Saldivar | 31.0 | 27.0 | 64.0 | 41.0 | 17.0 | 15.0 | 13.0 | ||||||||
Carlos Zambra | 30.0 | 27.0 | 61.0 | 41.0 | 14.0 | 14.0 | 16.0 | ||||||||
Pablo | 32.5 | 30.0 | 58.0 | 39.5 | 15.0 | 13.0 | 15.0 | ||||||||
Medio Defensivo | Jean Pool Ventur | 27.0 | 26.0 | 59.0 | 38.0 | 16.0 | 18.0 | 8.0 | |||||||
Piero | 25.0 | 22.5 | 54.0 | 33.5 | 20.0 | 15.0 | 10.0 | ||||||||
Aníbal | 29.0 | 25.5 | 58.0 | 36.5 | 16.0 | 19.0 | 16.0 | ||||||||
Jesús | 28.0 | 24.5 | 57.0 | 36.0 | 26.0 | 31.0 | 27.0 | ||||||||
Medio Ofensivo | Coronel | 27.0 | 27.0 | 57.0 | 37.0 | 11.0 | 14.0 | 11.0 | |||||||
Giang C Rosio | 27.5 | 24.0 | 54.5 | 35.0 | 17.0 | 22.0 | 16.0 | ||||||||
Aldair Gavilán | 27.0 | 24.0 | 55.0 | 34.0 | 13.0 | 18.0 | 14.0 | ||||||||
Miguel | 26.0 | 23.0 | 52.0 | 32.0 | 15.0 | 18.0 | 15.0 | ||||||||
Delantero Central | Marvin Revilla | 24.0 | 24.0 | 54.0 | 34.0 | 12.0 | 13.0 | 9.0 | |||||||
Delantero Lateral | Javier Santana | 29.0 | 26.5 | 58.0 | 35.0 | 10.0 | 10.0 | 9.0 | |||||||
Emilio Rosio | 28.0 | 26.0 | 56.0 | 34.5 | 15.0 | 18.0 | 15.0 | ||||||||
INDEPENDIENTE HUAMPANÍ | Resultados: | AREAS TRANSV cm`2 | AREAS TRANSVERSALES mc^2 | TRABAJOS | ||||||||||
4 marzo-11 mayo 2014 | NOMBRE | AREAT BRAZO | AREAT MUSLO | AREA T PIERNA | MUSC BRAZO | ADIP BRAZO | MUSC MUSLO | ADIP MUSLO | MUSC PIERNA | ADIP PIERNA | TOTAL ANTEBR | Sugeridos Yo-yo | ||
Arquero | Michel | 81.49 | 296.11 | 97.48 | 57.90 | 23.59 | 243.75 | 52.36 | 77.61 | 19.87 | 58.01 | R1 | ||
Defensa Central | Félix Luján | 76.47 | 325.95 | 114.91 | 47.39 | 29.09 | 265.09 | 60.86 | 91.54 | 23.37 | 62.39 | R1 | ||
Junaki | 45.84 | 206.98 | 86.66 | 34.62 | 11.21 | 187.08 | 19.90 | 70.95 | 15.71 | 45.84 | R2 | |||
Defensa Lateral | Noel Ceras | 71.62 | 249.55 | 94.72 | 53.45 | 18.17 | 204.22 | 45.33 | 84.65 | 10.07 | 58.01 | R1 | ||
Raúl Ingaruca | 53.79 | 240.72 | 86.66 | 38.22 | 15.57 | 211.42 | 29.30 | 75.49 | 11.17 | 49.74 | R1 | |||
Percy | 71.62 | 305.90 | 124.16 | 49.63 | 21.99 | 261.16 | 44.73 | 92.86 | 31.31 | 62.39 | R1 | |||
Walter Gómez | 42.10 | 232.05 | 97.48 | 28.47 | 13.62 | 193.32 | 38.73 | 77.61 | 19.87 | 43.95 | R2 | |||
Julio Saldivar | 76.47 | 325.95 | 133.77 | 52.39 | 24.08 | 279.72 | 46.23 | 108.45 | 25.32 | 58.01 | R1 | |||
Carlos Zambran | 71.62 | 296.11 | 133.77 | 52.16 | 19.46 | 254.95 | 41.16 | 102.98 | 30.79 | 58.01 | R1 | |||
Pablo | 84.05 | 267.70 | 124.16 | 61.45 | 22.61 | 231.33 | 36.37 | 96.30 | 27.86 | 71.62 | R1 | |||
Medio Defensivo | Jean Pool Vent. | 58.01 | 277.01 | 114.91 | 38.42 | 19.59 | 226.45 | 50.56 | 100.21 | 14.70 | 53.79 | R1 | ||
Piero | 58.01 | 277.01 | 114.91 | 38.42 | 19.59 | 226.45 | 50.56 | 100.21 | 14.70 | 53.79 | R1 | |||
Aníbal | 66.92 | 267.70 | 106.02 | 45.74 | 21.19 | 215.43 | 52.26 | 78.83 | 27.19 | 51.75 | R1 | |||
Jesús | 62.39 | 258.55 | 103.13 | 31.30 | 31.09 | 177.74 | 80.80 | 60.26 | 42.87 | 47.77 | R2 | |||
Medio Ofensivo | Coronel | 58.01 | 258.55 | 108.94 | 44.11 | 13.90 | 220.19 | 38.36 | 89.54 | 19.40 | 58.01 | R1 | ||
Giang C. Rosio | 60.18 | 236.36 | 97.48 | 39.08 | 21.11 | 180.22 | 56.15 | 71.49 | 25.99 | 45.84 | R1 | |||
Aldair Gavilán | 58.01 | 240.72 | 91.99 | 41.79 | 16.22 | 193.77 | 46.96 | 69.73 | 22.26 | 45.84 | R1 | |||
Miguel | 53.79 | 215.18 | 81.49 | 36.06 | 17.73 | 170.92 | 44.26 | 59.25 | 22.23 | 42.10 | R1 | |||
Delantero Central | Marvin Revilla | 45.84 | 232.05 | 91.99 | 32.57 | 13.27 | 198.28 | 33.77 | 77.33 | 14.66 | 45.84 | R2 | ||
Delantero Lateral | Javier Santana | 66.92 | 267.70 | 97.48 | 53.21 | 13.71 | 239.48 | 28.21 | 82.37 | 15.11 | 55.88 | R1 | ||
Emilio Rosio | 62.39 | 249.55 | 94.72 | 43.16 | 19.23 | 201.70 | 47.86 | 70.61 | 24.11 | 53.79 | R1 | |||
Semana de entrenamientos en clubes de fútbol Villa Rosario 2013 e Independiente Huampaní 2014, que resultaron entre 2do. y 4to. puestos, ver Tabla de abajo:
Lun | Mart. | X | Jue. | V | S | Dom. | ||||||||||||
Resist. Interm. yoyo1 Fuerza Ráp.-Explos. Juegos de posición | Resist. Interm. yoyo1 Fuerza Explos.-React. Tácticas combinadas | Partidos | ||||||||||||||||
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