Uma wake wambona isidlali se-basketball sifinyelela ukuphonsa ibhola enetheni noma ubukele umgijimi weqa phezu kwesiteleka kumcimbi wethrekhi, ubonile i-plyometrics. Abaningi bethu benza ngisho ne-plyometrics ngaphandle kokuqaphela nakanjani - Uma usuvele ugibele phezulu ukuze ufinyelele okuthile eshalofini eliphezulu, wenze umsebenzi we-plyometric.
Yini ngempela i-Plyometrics?
Ngalesi sibonelo, ungabona ukuthi i-plyometrics uhlobo lomsebenzi omkhulu othembisayo owenza umthelela ezingeni lonke elisha.
Akugcini nje ukugxuma ama-jack noma ukugwedla intambo, kuhilela ukunyakaza okufana nokweqa, ukubopha nokuqhuma ukuvivinya umzimba okugxila ekwenzeni ngcono i-reflex ye-stretch yemisipha.
Injongo? Ukufundisa imisipha ukukhiqiza amandla esheshayo, okuthuthukisa ukusebenza kwabagijimi nokuzivocavoca ngokufanayo.
Kwenzekani Phakathi Nokuzivocavoca Kwe-Plyometric
Lesi siphezulu esilula senzeke uma usuqa, isizathu esisodwa sivame ukubhekisela kuma-plyometrics njengokuqeda ukuqeqeshwa. Isibonelo, uma ugxuma phezulu ebhokisini noma isinyathelo bese uqaqa phansi, i-quads ilula njengoba amadolo wakho egoba bese uphinde usebenze ngokuphindaphindiwe ngokuzuma okulandelayo. Kungukuqala kokuqhuma kokuqala okuthuthukisa ukuxhuma kwesibili.
Nakuba ukuqeqeshwa kwe-plyometric kungumdlali othile osebenzisa ukuqeqeshwa, umshini wokuzivocavoca umzimba angavuna izinzuzo kanye nangendlela yamandla amaningi, amandla amaningi, ukukhuthazela okwengeziwe nokushisa ama-khalori amaningi. Eqinisweni, ukwengeza ukuqeqeshwa kwe-plyometric ekusebenzeni kwakho kungabuye kwandise i- afterburn - I-calories oyishisayo ngemva kokuzivocavoca.
Uma wenza umzimba oqinile, onamandla we-plyometric, izinga lokushaya kwenhliziyo yakho liya phezulu, ngezinye izikhathi likuyisa endaweni ye-anaerobic . Uhlala lapho isikhathi esifushane, kodwa isikhathi eside ngokwanele ukushisa ama-mega-kilojoule ngenkathi ukwakhiwa kwamandla namandla amakhulu emzimbeni wakho.
Ukuqapha kwe-Plyometric
Nakuba ukuqeqeshwa kwe-plyometric kuhle kwabanye abantu, akuwona wonke umuntu futhi, njengokunye okukhona ekuphileni, kunezinsizakalo ezithile kulolu hlobo lokuqeqesha.
Ezinye izinto nje okufanele uzicabangele:
- Ingozi ephakeme yokulimala - Noma kunini lapho ugijima, ubungozi bokulimala kodwa lolu hlobo lokuqeqeshwa, okuvame ukubandakanya ukugxila okujulile, ukuphuza nokugxuma kungafaka umxhwele kumalungu akho. Isikhathi ngasinye lapho uhlala khona amalunga akho agcina izikhathi eziyisikhombisa amandla kunesisindo somzimba wakho.
- Akusibo abaqalayo - Uma uqala nje noma ungakwenzi lolu hlobo lokuqeqesha ngaphambi, kubalulekile ukululaza kulo. Umqeqeshi womuntu siqu noma umqeqeshi ungumthombo omkhulu wokusiza ukusetha uhlelo lokuqeqesha lwe-plyometric oluhambisana nezinga lakho lokuzivocavoca nemigomo.
- Kunzima ngempela - i-Plyometrics ibeka intela kakhulu emisipha, izicubu ezixhumeneyo nenhliziyo nokuthi uyenze ngokuphindaphindiwe kwenza kube nzima nakakhulu. Lolu hlobo lokuqeqesha lungase lungathinti abantu abakhetha ukusebenza okulinganisela okungaphezulu.
- Kungabangela ukuxoshwa ngokweqile - I-Plyometrics akuyona into ofuna ukuyenza nsuku zonke ngaphandle kokuthi ungumdlali ochwepheshe. Ukuzama amanye ama-plyometrics kokusebenza okungu-2 noma oku-3 ngesonto, ngezinsuku zokuphumula ngemuva, mhlawumbe ngokwanele ukuvivinya umzimba. Ngaphezu kwalokho futhi usengozini yokushisa.
Izibonelo ze-Exercise Exercises
- I-Froggy ihamba
- Ama-Burpe noma ama-Squat Thrusts
- I-squat ihamba
- Ihlangothini eliya eceleni kuya kuLunges Lunges
Okuningi mayelana nokuqeqeshwa kwe-plyometric .
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2003.