Abagijimi abaningi nabaqeqeshi basebenzise izivivinyo ze-plyometric ukuvuselela amandla nokuvinjelwa, ukuthuthukisa ukusebenzisana nokuqina futhi ngokuphumelelayo ukuthuthukisa ukusebenza kwezemidlalo. Kubalulekile ukuqaphela ukuthi lezi zivivinyo ezinobungozi obuphezulu, futhi zingandisa ingozi yokulimala uma zenziwe ngokungalungile noma zingenasisekelo esiqinile sokuqeqeshwa
Ziyini Ukuzivocavoca Kwe-Plyometric?
Izivivinyo ze-Plyometric zikhethekile, amasu okuqeqesha kakhulu okusetshenziselwa ukuthuthukisa amandla okudlala (amandla nesisindo).
Ukuqeqeshwa kwe-Plyometric kuhilela ukuphakama okukhulu, ukuqhuma kwemisipha eqhumayo eyenza i-reflex ye-stretch (elula imisipha ngaphambi kokuba izivumelwano zibe nezivumelwano ezinamandla amakhulu). Ukuzivocavoca okuvamile kunazo zonke kubandakanya izinhlanzi, ukuqhuma, nokunyakaza okuhambisanayo. Umsebenzi owodwa ovelele we-plyometric ugijima ebhokisini bese uphumula phansi bese ungena kwenye, ibhokisi eliphakeme. Lezi zivivinyo zivame ukwandisa isivinini namandla kanye nokwakha amandla.
Ukukhathazeka Ngokuphepha Kwe-Plyometrics
Ochwepheshe emkhakheni wokuzivocavoca wesayensi banemiqondo ehlukahlukene ye-plyometrics. I- American College of Sports Medicine ithi "ukuqeqeshwa kwe-plyometric kuwumsebenzi ophephile, onenzuzo nokujabulisayo wezingane nentsha enikeziwe ukuthi uhlelo luhlelwe kahle futhi luqondiswe." (Funda kabanzi ku-Training Plyometric for Children and Adolescents).
I-American Council of Fitness iphinde ikhuthaze ukuhlolwa kwe-plyometric uma kwenziwa kahle.
Futhi i-National Strength and Conditioning Association inikeza isikhundla sokuma ngokuqondene ne-plyometrics.
I-Plyometrics (nanoma yikuphi ukuvivinya umzimba ) ingandisa ingozi yokulimala uma ungalandeli izinyathelo ezithile zokuphepha. Amandla amakhulu akhiqizwa ngalezi zinyathelo adinga ukuthi abagijimi bawasebenzise kancane futhi ngokuqeqeshwa okufanele.
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Isici esibaluleke kakhulu ohlelweni oluphephile futhi olusebenzayo lwe-plyometric luhlakulela isistimu yokufika ngokuphepha. Lokhu kusho ukuthi umgijimi uhamba ngokuzithoba ezinzwaneni nasemigqumeni ezithende. Ngokusebenzisa inyawo lonke (kanye nendawo enkulu ebusweni) yokufika, kusiza ukuhlakaza amandla okuthinta amalunga. Esinye isihluthulelo sokufika kufanelekile ukugwema noma yikuphi ukuphikisana noma ukuhamba ngezinyawo emadolweni.
Amathiphu okuphepha
- I-Plyometric inconywa kuphela kubadlali abahle kahle
- Kumele ube namazinga aphakeme emandla omlenze ngaphambi kokwenza i-plyometrics
- Ukufudumala kahle ngaphambi kokuqala i-plyometrics
- Qala kancane nge-jumps encane futhi kancane kancane wakha kuze kuqhume amajubane amakhulu
- Izwe ngokushelela ngenqubo efanele (bheka ngenhla) ukuze uthole ukushaqeka
- Vumela ukuphumula okuningi phakathi kokusebenza kwe-plyometric
- Misa ngokushesha uma uzizwa ubuhlungu emalungeni akho
- Nakani izimpawu zokuxwayisa ukulimala.
- Sebenzisa izicathulo ezinamanzi amaningi ukuze usize ukwesaba
- Yenza ama-plyometrics ezindaweni ezilula noma ezinamathele kuphela
Lolu hlelo lokuqeqesha lwe-plyometric lusetshenziselwe ukuvimbela ukulimala kwe-ACL kubadlali besifazane bebhola. Uhlelo lokuvimbela ukulimala kwe-ACL litholakale ukunciphisa inani lama-ACL ukulimala kakhulu. Kuyindlela yokuqeqeshwa efundisa ukugwema izikhundla ezisengozini, ukwandisa ukuguquguquka namandla kanye nokusebenzisa umzimba we-plyometric.
Khumbula ukuthi ungathuthukisa amandla amakhulu namandla ngaphandle kokusebenzisa i-plyometrics, kodwa uma ubamba iqhaza emidlalweni edinga ukuxuma nokufika, ukuqeqeshwa kwe-plyometric kungasiza ekuthuthukiseni ikhono nokusebenza.
Imithombo:
Ukuqeqeshwa kwePlyometric for Children and Adolescents, Disemba 2001.
Umkhandlu waseMelika Wokuzivocavoca, i-Plyometrics: Impact Elawulwayo / Amandla Okukhulu, Ama-Fit Facts, 2001, i-M01-076 PLY - 52.