Table of Contents

Fahimtar Muhimmancin Jimrewa a Wasan Paintball

Paintball yana buƙatar ci gaba da motsa jiki a cikin wasannin da zasu iya ɗaukar mintuna talatin zuwa awanni da yawa. Tsayayya shine tushen da ke tallafawa saurin, daidaito, da yanke shawara mai kyau a ƙarƙashin matsi. Lokacin da tanadin ku na makamashi ya yi ƙasa, lokutan amsawa suna jinkiri, mai nuna alama yana wahala, kuma sanin dabarun ya ɓace. 'Yan wasa masu ƙwarewa suna kula da daidaitaccen aiki a cikin mintuna na ƙarshe na wasa, galibi suna jujjuya yanayin lokacin da abokan gaba suka riga sun gaji. Gina ƙarfin hali ba game da gajeren ƙoƙari ba ne amma game da haɓaka ikon yin aiki a babban matakin tsawon lokaci. Wannan fa'idar ya zama mafi bayyana a cikin tsarin gasa, yanayin wasan-wasa, da yakin basasa na katako waɗanda ke buƙatar motsawa a fadin yanayin da ba daidai ba yayin da ɗaukar kayan aiki. Ba tare da ƙarfin hali mai kyau ba, har ma da mafi ƙwarewa ɗan wasa yana zama mai ɗaukar nauyi yayin da wasan ke ci gaba.

Halin da Ya Sa Kallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon

Fahimtar yadda jikinka ke samarwa da amfani da makamashi yana taimaka maka ka horar da kai. Paintball ya dogara ne da tsarin makamashi na aerobic yayin motsi mai tsawo da kuma tsarin anaerobic yayin gajeren, tsananin tsalle, slides na bunker, da musayar saurin harbi. Tsarinka na aerobic yana amfani da oxygen don canza carbohydrates da kitse zuwa mai, yana tallafawa aiki mai ɗorewa a tsawon lokaci. Tsarinka na anaerobic yana farawa yayin motsi mai fashewa, yana amfani da makamashi da aka adana ba tare da oxygen ba, amma yana samar da lactate wanda ke ginawa da iyakance aikin. Ingantaccen horo na jimiri yana inganta tsarin biyu: yana haɓaka tushen aerobic don ku dawo da sauri kai tsaye tsakanin tashin hankali mai tsanani, kuma yana ɗaga ƙofar lactate don ku iya ci gaba da ƙarfin lokaci mai yawa. Wannan daidaitawa yana fassara zuwa kyakkyawan aiki a cikin wasanni masu tsawo inda kuke maye gurbin matsayi tsakanin ƙananan ƙarfi da manyan ƙarfin wuta.

Ƙarfafa Zuciya da Jiki don Wasan Paintball

Ka Gina Ƙungiyar Aerobic

Yanayin 2 horo na motsa jiki shine tushen ci gaban jimiri. Wannan yana nufin aiki a 6070 cikin ɗari na matsakaicin bugun zuciyarka, saurin da zaka iya yin magana amma ka ji kadan numfashi. Gudun, keke, iyo, ko amfani da injin motsa jiki na minti 4060, sau uku zuwa hudu a mako, yana gina ƙarancin ƙwayar tsoka a cikin tsokoki kuma yana inganta ƙarancin bugun zuciya. A cikin makonni takwas zuwa goma sha biyu, wannan horo yana rage bugun zuciyarka da ke hutawa kuma yana ba ka damar motsawa cikin inganci a filin wasan zane ba tare da gajiya ba.

Ƙarfafawa na Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

Paintball ba wasa ne na kwanciyar hankali ba. Kuna gudu, zamewa, tsayawa, kwance, da harbi a cikin jerin abubuwan da ba a iya tsammani ba. Horar da lokaci mai tsawo (HIIT) yana maimaita waɗannan buƙatun. Haɗa ɗayan zuwa zaman HIIT biyu a mako: sakan ashirin zuwa talatin na cikakken ƙoƙari, sannan sakan sittin zuwa sittin na dawo da aiki, maimaita sau takwas zuwa goma sha biyu. Tsalle a kan hanya, jinkirin keke, ko aikin igiyar yaƙi zaɓi ne mai kyau. HIIT yana haɓaka ƙarfin ku na anaerobic kuma yana koya wa jikin ku don tsabtace lactate cikin inganci, yana shirya ku don maimaita ƙoƙarin fashewa da ake buƙata a cikin wasan paintball mai tsawo.

Ayyukan motsa jiki na zuciya na musamman

Don yin aikin motsa jiki kai tsaye, kwaikwayon motsi na paintball. Kafa hanya tare da cones da ke wakiltar bunkers kuma yi matukan jirgi, shuffles na gefe, da ƙananan crawls. Ka ɗauki alamarka da kaya a lokacin waɗannan atisayen don daidaita jikinka a ƙarƙashin nauyin wasa. Canja tsakanin tsalle-tsalle na talatin da biyu tsakanin bunkers da tafiye-tafiye na ninin da biyu don sake maimaita saurin wasa na gaske. Wannan nau'in horo yana cike gibin tsakanin cardio na yau da kullun da jimiri na musamman na wasanni, yana tabbatar da canja wurin yanayin ku kai tsaye zuwa filin.

Horar da Ƙarfi ga Mai Wasan Kwallon Ƙafa

Ƙarƙashin Jiki da Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙ

Ƙafafun da ke da ƙarfi da kuma ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren ƙwararren

Ƙarfin Jiki da Ƙarfin Ƙarfin Ƙarfin

Hannunka, kafadu, da hannayenka suna ɗauke da kuma aiki da alamar a duk lokacin wasan. Ƙarfin hannu da ƙarfin riƙewa suna da mahimmanci saboda gajiya hannuwan suna haifar da rashin sarrafa firikwensin da raguwar daidaito. Fama's carries, matattu rataye, curls hannu, da kuma riƙe masu horar da ke gina jimiri a hannayenka da hannayenka. Kayan motsa jiki na kafada da baya kamar jere, janyewa, da kuma latsawa suna tabbatar da cewa zaka iya riƙe alamar a cikin matsayi mai shiri ba tare da ƙona tsoka ba a farkon wasan. Horar da jikinka ya kamata ya cika aikin jikinka na kasa, ba ya mamaye shi, tun da Paintball yafi wasa ne na kafafu.

Ƙarfin Plyometric don Motsawa na Fashewa

Plyometric motsa jiki ci gaba da fashewa ikon da ake bukata domin nutse cikin bunkers, tsalle a kan shinge, da kuma hanzarta fita daga hutu. Box tsalle, fadi tsalle, gefe iyakoki, da kuma clap push-ups horar da sauri-twitch tsoka fiber to fire da sauri. Yi plyometrics sau ɗaya a mako, manufa a farkon wani horo zaman lokacin da jijiya tsarin ne sabo ne. Wadannan motsa jiki inganta your ikon samar da karfi da sauri, kai tsaye kara your gudu da agility a filin ba tare da bukatar bulky tsoka taro.

Tawali'u da Kuma Hana Raunin

Jimiri ba shi da ma'ana idan ka yi rauni. Jarabawar motsa jiki tana rage tsananin tsokoki, yana inganta yawan motsi, kuma yana rage haɗarin tashin hankali da tsagewa na yau da kullun a cikin paintball. Jarabawar motsa jiki kafin aiki yana shirya tsokoki don motsawa: ƙafafun ƙafa, juyawa na kashin kai, huhu masu tafiya, da kuma zagaye na hannu suna shirya jikinka don bukatun wasan. Jarabawar tsaye bayan aiki ko a ranakun hutawa yana taimakawa wajen kula da tsayin tsoka da rage ciwo. Yoga yana da tasiri sosai ga 'yan wasan paintball saboda yana haɗuwa da sassauci, ƙarfin core, da daidaito a cikin aiki ɗaya. Aikin yoga na mako-mako guda zai iya inganta ikon motsawa cikin sauƙi ta hanyar matsayi mara kyau ba tare da yin cramps ba, riƙe cuddings, da kuma dawo da sauri tsakanin wasanni.

Ka'idojin Gina Jiki da Ruwa

Abincin da Ya Faru da Wasan

Jikinka yana bukatar isasshen makamashi don ci gaba da wasanni na dogon lokaci. Ka ci abinci mai ma'auni wanda ya ƙunshi carbohydrates masu rikitarwa, furotin mai ƙarancin nauyi, da kuma kitse masu kyau sa'o'i uku zuwa huɗu kafin ka yi wasa. Oatmeal tare da qwai da avocado, sandwich na turkey a kan gurasa mai hatsi, ko shinkafa tare da kaza da kayan lambu sune zaɓuɓɓuka masu kyau. Carbohydrates suna ba da makamashi mai sauƙi, furotin yana tallafawa aikin tsoka, kuma kitse suna ba da isasshen mai don yin wasanni na tsawon lokaci. Ka guji abinci mai nauyi, mai mai da ke zaune a cikin ciki kuma yana haifar da rashin jin daɗi yayin aikin jiki.

Abincin Cikin Wasan

A lokacin dogon zaman paintball, musamman wasanni ko wasan kwaikwayo na tsawon sa'o'i, kana bukatar ka sake cika makamashi da kuma electrolytes. Pack sauƙi narkewa abun ciye-ciye kamar bananas, energy gels, bushe 'ya'yan itace, ko granola sanduna. cinye kananan yawa kowane sittin zuwa tara minti domin kula da jini sugar matakan da jinkirta gajiya. Electrolyte drinks ko Allunan taimaka maye gurbin sodium, potassium, da magnesium rasa ta hanyar gumi. ruwa kadai ne sau da yawa bai isa ba ga tsawo wasa; electrolyte balance ne mai muhimmanci ga hana cramps da kuma kula da aikin ganewa.

Abincin da Zai Taimaka Maka Ka Daina Bayan Wasan

A cikin minti talatin zuwa sittin bayan wasa, cinye furotin da carbohydrates don gyara nama na tsoka da kuma mayar da ajiyar glycogen. Shake furotin tare da banana, madara cakulan, ko cin abinci na nama mai laushi tare da shinkafa da kayan lambu yana hanzarta murmurewa. Abincin abinci mai kyau bayan wasa yana rage ciwo kuma yana shirya jikinka don horo na gaba ko ranar wasa.

Tsarin Tsarin Ruwa

A ranar wasa, ku sha daga goma sha shida zuwa ashirin na ruwa sa'o'i biyu zuwa uku kafin wasa, sa'an nan kuma takwas zuwa goma zuwa ashirin da minti kafin wasa na farko. sha karami sau da yawa a lokacin wasa maimakon girma a lokaci guda, wanda zai iya haifar da kumbura. Kula da launi na fitsari: launin rawaya mai haske yana nuna dacewa da ruwa, yayin da launin rawaya mai duhu yana nuna cewa kuna buƙatar ƙarin ruwa. zafi da danshi suna ƙara yawan asarar ruwa, don haka daidaita yawan shan ku daidai.

Yin Amfani da Kwanciyar Rai da Kuma Yin Barci

A lokacin da ake yin horo, ba a lokacin horo ba, ƙarfin hali yana inganta. Barci shine kayan aikin dawo da mafi ƙarfi ga 'yan wasa. Manya suna buƙatar awanni bakwai zuwa tara na barci mai inganci a kowace dare don ingantaccen aikin jiki da fahimta. A lokacin barci mai zurfi, jikinka yana sakin hormone na girma, yana gyara ƙwayoyin tsoka, kuma yana ƙarfafa ƙwarewar motsi da aka koya yayin motsa jiki. Rashin barci yana lalata lokacin amsawa, yanke shawara, da jimiri, yana rage aikin paintball kai tsaye. Kafa daidaitaccen lokacin barci da farkawa, iyakance fallasa allo kafin kwanciya, kuma kiyaye yanayin bacci sanyi da duhu.

Yin aiki mai aiki tsakanin zaman horo da kwanakin wasa ma yana da mahimmanci. Yin tafiya mai sauƙi, yin kwalliya, tsawa, ko yin keke mai ƙarancin ƙarfi yana haɓaka gudanawar jini kuma yana rage ƙarancin tsokoki ba tare da ƙara gajiya ba. Shirya aƙalla rana ɗaya ta hutu a mako, kuma yi amfani da aikin dawo da aiki a ranakun da ke tsakanin zaman horo mai ƙarfi. Massage da tufafin matsawa na iya tallafawa farfadowa, amma bacci mai ɗorewa da abinci mai gina jiki suna ba da babbar riba ga saka hannun jari.

Yin Wasanni da Kuma Ƙarfin Zuciya

Aikin Gudanar da Ƙarfi a Wurin Yin Aiki

Yanayin yanayi a cikin yanayin wasan yana ƙarfafa jimiri na zahiri da na dabara. Gudun motsa jiki wanda ya ƙunshi harbi yayin motsawa, harbi daga ƙananan matsayi, da tsalle tsakanin bunkers a ƙarƙashin matsin lokaci. Jirgin bunker hamsin, inda kuke motsawa ta hanyar bunkers hamsin da sauri kamar yadda zai yiwu yayin da kuke kula da wuta mai kyau, yana gina ƙarfin jimiri na musamman na wasanni da ƙarfafa tsarin motsi.

Hanyoyin numfashi don Ci gaba da Ayyuka

Hatsarin numfashi yana daidaita bugun zuciya da kuma mayar da hankali a lokacin da ake matsa lamba sosai. Yi amfani da numfashi na diaphragmatic: numfashi cikin zurfi ta hanci na tsawon dakika huɗu, riƙe na tsawon dakika huɗu, numfashi ta bakin na tsawon dakika huɗu. Yi amfani da wannan fasaha tsakanin maki, a lokacin hutu a cikin aiki, ko lokacin da kake jin bugun zuciyarka yana ƙaruwa. Hatsarin numfashi yana hana firgita, yana rage ƙoƙarin da aka ɗauka, kuma yana taimaka maka ka kasance da kwanciyar hankali da daidaito lokacin da jikinka yake cikin damuwa. Haɗa numfashi a cikin aikin horo yana sa su zama na atomatik yayin wasanni.

Ƙarfin Zuciya da kuma Mai da Hankali

Jimiri na jiki yana tallafawa jimiri na tunani, amma horo na tunani yana inganta ikon ku na ci gaba da mayar da hankali kai tsaye. Paintball yana buƙatar tsaro na yau da kullun: bincika filin, bin diddigin matsayin abokin gaba, sadarwa tare da abokan aiki, da yanke shawara a cikin rabin dakika. Gajiya ta hankali tana faruwa kafin gajiya ta jiki ga yawancin 'yan wasa. Yi aiki don kula da hankali yayin horo ta hanyar faɗaɗa tsawon lokacin motsa jiki bayan yankinku na jin daɗin. Ayyukan gani inda kuke yin atisaye na tunani yayin motsawa ta hanyar wasan kwaikwayo na dogon lokaci suna gina hanyoyin jijiyoyin da ke haɓaka aikin duniya na ainihi. Rage wasanni cikin ƙananan ɓangarori, suna mai da hankali kan cin nasarar kowane musayar tunani maimakon damuwa game da tsawon wasan gaba ɗaya. Wannan hanyar tana rage yawan aiki da kuma adana makamashi.

Gina Tsarin Koyarwa Mai Ƙaruwa

Ƙara ƙarfin hali yana buƙatar tsari mai tsari. Tsallakewa cikin horo mai girma da sauri yana haifar da ƙonawa, rauni, ko motsa jiki. Fara da farkon matakin farawa wanda ke ɗaukar makonni biyu zuwa huɗu, yana mai da hankali kan kafa daidaitattun halaye na motsa jiki da ƙarfin jiki a matsakaiciyar ƙarfi. Sannu a hankali ƙara yawan horo da ba fiye da kashi goma cikin ɗari a mako. Haɗa makonni na horo kowane mako na huɗu ko na biyar, rage girma da kuzari don ba da damar cikakken farfadowa.

  • Litinin: Yanayin 2 cardio, minti 45; aikin asali, minti 15
  • Talata: Horar da ƙarfi, mayar da hankali a ƙananan jikin; motsa jiki mai ƙarfi
  • Laraba: HIIT zaman, minti 20; wasan-musamman horo, minti 30
  • Alhamis: Horar da ƙarfi, saman jiki da kuma mayar da hankali kan riƙewa; yoga ko aikin sassauƙa, minti 30
  • Jumma'a: Tashin aiki: tafiya mai sauƙi ko yin keke, minti 30; mirgine kumfa
  • Asabar: Paintball horo ko scrimmage, cikakken zaman
  • Lahadi: Cikakken hutawa ko aiki mai sauƙi

Ka daidaita wannan samfurin bisa ga matakinka na yanzu, jadawalin wasanni, da kuma iyawar dawo da kai. Maɓalli shi ne daidaito a kan ƙarfin. Horarwa da ka ci gaba da shi na tsawon watanni yana haifar da ci gaba mai ɗorewa, yayin da shirye-shirye na ɗan gajeren lokaci masu tsanani ke haifar da tasoshin ko ƙaruwar.

Kuskuren da Mutane Suka Yi Kuma Yadda Za Mu Guje Su

Yawancin 'yan wasan paintball suna lalata ci gaban jimirinsu ta hanyar kuskuren da za a iya kaucewa. Yin motsa jiki da yawa shine mafi yawan haɗari: yin horo sosai kowace rana ba tare da isasshen hutawa ba yana haifar da gajiya mai tsawo, rashin daidaiton hormonal, da haɓaka haɗarin rauni. Saurari jikinka kuma ka huta da gaske. Yin watsi da horo na ƙarfi a cikin fa'idar kardio mara iyaka wani kuskure ne. Cardio yana haɓaka jimiri, amma horo na ƙarfi yana haɓaka tattalin arzikin motsi, yana rage haɗarin rauni, kuma yana tallafawa ƙarfin fashewa. Shirye-shiryen daidaitawa ya fi tsarin tsarin sikeli ɗaya kyau.

Ƙananan matakai a lokacin wasanni kuma suna lalata ƙarfin jimiri ba dole ba. Sabbin 'yan wasa sukan yi gudu a ko'ina, suna ɓata makamashi wanda ya kamata a adana shi don lokutan mahimmanci. Koyi motsawa yadda ya kamata, tafiya lokacin da ya dace kuma ku ajiye matakai don sauye-sauye tsakanin bunkers ko turawa mai tsanani. Masu ƙwarewa suna amfani da yanayin ƙasa da rufewa don rage haɗari da rage yawan aiki. Hakazalika, rashin numfashi yana haifar da gajiyawa da wuri. 'Yan wasan da suka riƙe numfashin su yayin musayar tashin hankali suna hana tsokoki oxygen kuma suna ƙaruwa da bugun zuciya. Yi aiki da numfashi mai saurin kai har sai ya zama na atomatik.

Idan ka yi watsi da abinci mai gina jiki da kuma ruwa a ranar wasan, hakan zai ɓata mako-mako na horo. Ko da 'yan wasa masu kyau suna yin sanyin gwiwa idan ba su ci da sha yadda ya kamata ba. Ka shirya shirinka na abinci da kuma ruwa a gaba, kuma ka manne masa ba tare da la'akari da yadda kake ji a lokacin wasan ba. A ƙarshe, rashin daidaito a cikin horo yana haifar da sakamako mai saurin kai. Yin motsa jiki a kai a kai ba ya gina jimiri mai ɗorewa. Ka yi aiki a kan tsarin ci gaba, ka bi ci gabanka, kuma ka daidaita kawai lokacin da bayanai suka goyi bayan canji.

Gina ƙarfin Paintball wani saka hannun jari ne na dogon lokaci. Tsarin horo, dabarun abinci, da ayyukan dawowa da aka bayyana a nan sun zama cikakkiyar tsarin don haɓaka jimiri. Aiwatar da su da haƙuri da horo, kuma za ku ga ci gaba mai ɗorewa a cikin ikon yin aiki mafi kyau daga farkon wuri zuwa ƙarshen tutar. Don ƙarin albarkatu kan daidaitaccen wasanni, tuntuɓi Kwalejin Kimiyyar Wasanni ta Amurka don jagororin horo na hujja, kuma bincika Kimiyyar Halitta na Mutum don wallafe-wallafen kimiyya na wasanni waɗanda ke da alaƙa kai tsaye da wasan ƙwallon ƙafa. Ƙungiyar Ƙasa ta Kasa da Ƙarfin ƙarfi da Tsarin Yanayi ta NFL tana ba da albarkatun shirye-shirye masu amfani, yayin da ƙungiyar 'Yan wasan Paball ta NFL ta NFL ta ba da nasihu na al'umma da takamaiman abubuwan da suka faru.