I-Plyometrics yakha amandla namandla emagqumeni akho, ama-quads namathole
Uma ucabanga ngokugwedla, ukweqa nokugxuma ungase ushaye ngokushesha izithombe zezingane ezijabulayo ezihamba emkhakheni wama-daisies. Kodwa kaningi lezi zinsuku ungabona abantu abadala basebenzisa la makghono okunyakaza okuyisisekelo njengengxenye yohlelo lokuqeqeshwa kwe-hardcore.
Abagijimi be-Elite basebenzise ukuhamba komzimba okuyisisekelo emashumini eminyaka, kepha singabonga izinhlelo ezidumile ze-CrossFit zokuletha lezi zikole zokuqala zesikole. Ubuhle bokugxuma kungase kube lula. Noma ubani angayenza, iyaqhubeka, futhi ungakwazi ukwengeza ukuhlukahluka okungapheli kuncike ekuphakameni kwakho phezulu, ukugxuma okusheshayo, isiphi isiqondiso osigxumayo, nokuthi ungagxuma ngeyodwa noma kokubili izinyawo ngesikhathi.
Ukuvama ngokuvamile kuphephile uma unaka umzimba wakho kanye nendawo yakho. Uma ungenzanga noma yiluphi uhlobo lwezingodo ze- plyometric noma uyenze njalo imidlalo noma imisebenzi ethatha izinyawo zombili phansi ngesikhathi esisodwa (ukubala okuhambayo, ukuhamba kanye ne-elliptical ayithandi), thatha izinyathelo zokuqapha ngokuqala kancane futhi ukwakheni ikhono lokugxuma.
I-Jump Safety
Uma ungajwayele ukuthinta umzimba, ubeka ingozi yokulimala uma uqala ngokufutheka ngokuzuma noma ukuvuselela. Abaqalayo baxwayiswa ukuba baqale endaweni elula, efana nendawo yokudlala utshani noma ematheni noma phansi bese uqala amasonto ambalwa okuqeqeshwayo okuqhubekayo ukuthuthukisa kancane ikhono elidingekile ukuze kuqhume izibhamu ezinamandla. Kunconywa ukuthi usebenze nomqeqeshi noma umqeqeshini uma ususha ukuqeqeshwa kwe-plyometric.
Hlola Indlela Yokuphepha Kanjani Umhlaba Hamba ukuze uqonde ukuthi yini engase ihambe kahle ngenkathi igxuma nokuthi ungayenza kanjani kahle.
1 - I- Jump Rope
Ungakwazi ukuqala kalula nge-plyometrics ngokuqala ngenye intandokazi yobuntwana-intambo yokuqaqa. Ukusebenzisa i-jump rope kukunika indlela elula yokumisa imisipha esetshenziselwa i-plyometrics kanye nokuthola ukhululekile ngokubambisana okudingekayo ukuze kube nemingcele enamandla kakhulu ye-plyometric. Uma ungenalo intambo yokuqhafaza, ungakwazi kalula ukuyifaka, bese nje ugijimise ngamasentimitha noma amabili njengokungathi uyidonsa. Lokhu kuthutha okulula kukukwenza ube nomumo wokuqina okukhulu phansi komgwaqo.
Yeqa amasekhondi angu-30-60 ngesikhathi, thatha isikhashana esifushane bese uphinda izikhathi ezingu-3-5. Yenza lokhu nsuku zonke ngesonto futhi uzobe ulungele ukuqhubekela phambili ku-plyo.
2 - Ukuhamba kwe-squat
Izimpukane ze-Squat zidinga ukulungiswa okungaphezulu futhi kufudumele kancane ukugwema ukulimala. Ngemuva kokuqaqa intambo isikhathi esingangomzuzu, uhlale endaweni ehlelekile ngezinyawo zakho ngobubanzi behlombe, amadolo akhululekile futhi egobile, futhi izintambo zigobile cishe ngamayunithi angamashumi ayisishiyagalolunye bese uphuma phambi komzimba wakho. Yilungele ukwenza inqwaba ye-squat egxuma, ngokuphonsa u-butt yakho emuva, ukuguqa ngamadolo bese uphonsa phansi ku-squat. Ngokuhamba okusheshayo okusheshayo, uzovuselela umzimba wakho ngqo emoyeni nasemhlabeni ngamadolo athambile ukuze uthole umthelela.
Ukugxuma kwe-squat kuhle ngoba ungashintsha amandla ngokushintsha ukuthi uphakeme kangakanani ukuzama ukugxuma nokuthi uphinda uphinda kanjani ukugxuma nokuthi zingaki ezishiya ukwenza ngokulandelana. Ungahamba ngenombolo ethize (izimpumputhe ezigcwele ezingu-15, isibonelo) noma ungahamba isikhathi (gxuma imizuzwana engu-30). Ungaphinda wengeze i- lateral plyometric eya kumkhuba wakho. Hlanganisa njengoba uqina, futhi ume njalo uma uzizwa noma yiziphi izinwele ezingavamile, ubuhlungu noma ukukhathala.
3 - Ibhokisi liyaphuma
Ukuze uphakamise i-ante yokuqeqeshwa kwamakhono we-plyometric, ungakwazi ukwengeza ibhokisi ukugijima esimisweni sakho. Qala ngebhokisi elifushane futhi uthuthuke kancane kancane ngokuhamba kwesikhathi. Ungahambisa, noma weqa phansi kuye ngokuthi yini ephephile kuwe. Ngeke ufike kufinyeleleke ebhokisini le-64 "ebhokisini le-CrossFit, kodwa ungase uphumelele okusemandleni akho omusha.
4 - Ama- Hop Hop Drills
Izinga elilandelayo lokusebenza kwe-plyometric kuhilela i-hop. Ngokuziphonsa ngezinyawo owodwa ukwandisa umzamo, kanye nokwandisa umthelela, ngakho qiniseka ukwenza lokhu endaweni ephephile. Gwema ukhonkolo, futhi ugweme indawo engafanele. Ufuna ukuhamba ngokushelela, futhi ngokuphepha uma wenza lokhu. Ungashintsha ubukhulu ngokushintsha ukuphakama kwe-jump, futhi ngokushintshashintsha isiqondiso. Ukuze ukwandise i- agility , isibonelo, ungakwazi ukuhamba phambili futhi ubuye uhlangothi. Akuyona into elula njengoba ingase izwakale. Uma uqhuba ama-hopping drills, qiniseka ukuthi usebenza zombili imilenze.