I-Squat ihamba Yakha amandla nobuciko

Ukunyuka kwePlyometric Yakha Amandla Amandla

Ukuhamba kwe-Squat kanye nokuhamba kwe-plyometric yizigodi eziyisisekelo ezithuthukisa amandla nobukhulu kanye nokusiza ukuthuthukisa ukugijima okuqondile komdlali. Lo msebenzi uvame ukusetshenziselwa ukunyakaza kokuqala ukuthuthukisa ubuchwepheshe ekujuleni okuqinile, ukujuluka okuphezulu, ukujula okude, nokugijima kwebhokisi. Abanye abaqeqeshi basebenzise le-drill ukusiza ukuthuthukisa inqubo yomdlali ngesikhathi sokuphakama kwe-squat .

Izigqoko ze-squat ziqhamuka phezulu phezulu kohlu lokuthuthukisa amandla okuqhuma usebenzisa isisindo somzimba kuphela. Kungenziwa njengokuzivocavoca okulodwa noma njengenhlanganisela ehlanganisa ezinye ukuhamba ngaphambi nangemva kokudumala.

Indlela Yokwenza I-Squat Ihla

Lokhu kusetshenziselwa ukuhamba ngamandla okunamandla okumele kwenziwe kuphela emva kokufudumala okuphelele.

1. Hamba ngezinyawo ububanzi begceke namadolo kancane.
2. Bhonqa ngamadolo bese wehla endaweni egcwele ye-squat.
3. Ngaphansi kwe-squat, vula ngamandla ngokuzenzele ukuletha amadolo akho esifubeni sakho ngesikhathi esisodwa. Ngaphezulu kokugxuma, amathanga akho kufanele athinte i-torso yakho.
4. Khipha imilenze yakho, lawula ukufika kwakho ngokuhamba ngezinyawo (izinzwane, ibhola, ama-arches, isithende) bese uphinde ungene ku-squat ukuze uthole enye ingxube ye-explosive.
5. Lapho ufika ngokushesha uphinde uphinde uphume.

Thola Okungaphezulu Kokuphuma Kwe-Squat

Sebenzisa lawa macebiso ukuze uthole inzuzo enkulu kulo msebenzi.

Nail the jump, ke tuck. Ukudonsa amadolo akho phezulu ukunyakaza okuphambili. Thola ukhululekile nge-jump squat futhi uzuze ukuphakama ngaphambi kokuba uqale ukuletha amadolo akho esifubeni sakho.

Cabanga ngemvelo yakho. Gwema ukwenza lezi zikhonkwane kukhonkolo futhi usebenzise indawo ephansi, ephansi ukufika kuze kube yilapho ukhululekile kulowo msebenzi.

Ungadluli. Uma uthola umsebenzi ojabulisayo okwenzayo futhi osebenzayo, kunomkhuba wokwenza njalo kaningi. Kulesi simo, silwe nesifiso. Sebenzisa lawa ma-drill angaphezu kwesisodwa ngesonto ukugwema ukusebenzisa ngokweqile noma ngokweqile kumalungu akho.

Nquma ukuthi yini ebaluleke kakhulu: isivinini noma ukuphakama. Bonisa ukuthi umgomo wakho uwuphi kulo msebenzi. Uma ijubane, yazi ukuthi ukuphakama kwakho kweqa kuzoba nokuhlupheka. Uma kuphakama, okuguqula amandla amaningi, bese wehla.

Ungakhohliswa ekwandiseni isisindo esengeziwe , ngokubuyekezwa kwezincwadi zesayensi ezanyatheliswa ku- Journal of Strength and Conditioning Research . Kuvela izinzuzo ezengeziwe ezitholakalayo ngokufaka isisindo esengeziwe kulowo msebenzi.

Ubani Okufanele Uyenze I-Squat Ihamba

Ngokuyinhloko, wonke umuntu.

Okokuqala, noma ubani ohlanganyela emisebenzini edinga okuningi kwe-sprinting, njengobhola bebhola, ibhola, ithrekhi, i-baseball, noma ithrekhi, kufanele enze ama-plyometric umzimba. Ucwaningo olukhulu oluningi luye lwathola ukuthi ukuzivocavoca okunjenge-jump squat kuthuthukisa ukusebenza kwe-sprint kusukela kokubili kudinga amandla okuqhuma avela emisipha.

Awusencane kakhulu ukuqala ukugxuma. I-Squat ihamba, ngaphandle kwe-tuck, ingasiza izingane ezincane ezineminyaka engu-5 ubudala zithuthukisa ukusebenza, ukukhahlela, ukulinganisela, nokuqina.

Ubufakazi bamanje bubonisa ukuthi uhlelo oluphindwe kabili ngesonto lwamasonto angu-8-10 oluqala ngo-50-60 luya emsebenzini luzosebenza. Uhlelo oluhlukile lwezingane ezingenalo ikhono noma ukubekezelelana uhlelo oluphindwe kabili ngesonto luzoba uhlelo oluphansi kakhulu isikhathi eside. Futhi njengoba abantu abadala bazogcina izinzuzo ezifanayo, ukuqhuma kwe-squat kungaba yinto yomndeni.

_Imithombo:

_{I-Domire ZJ, Challis JH. Ukuphakama Okuphezulu Nesikhathi Esincane Isimpande Esivela. J Biomech. 2015 Aug 20; 48 (11): 2865-70. doi: 10.1016 / j.jbiomech.2015.04.021. Epub 2015 Apr 22.}

_{UJohnson BA, uSalzberg CL, uStevenson DA. Ukubuyekezwa Okuhlelekile: Izinhlelo Zokuqeqesha zePlyometric zezingane ezincane. I-J Strength Cond Res. 2011 Sep; 25 (9): 2623-33. doi: 10.1519 / JSC.0b013e318204caa0.}

_{UMaćkała K, Fostiak M. Imiphumela Ephumelelayo Ye-Plyometric Intervention-Performance Improvement kanye Nezinguquko Ezihambisana Nokuhlukahluka Kwama-Sprinting Gait. I-J Strength Cond Res. 2015 Jul; 29 (7): 1956-65. i-doi: 10.1519 / JSC.0000000000000853.}

_{USáez de Villarreal E, Requena B, uCronin JB. Imiphumela Yokuqeqeshwa kwe-Plyometric ngokusebenza kwe-Sprint: I-Meta-Analysis. I-J Strength Cond Res. 2012 Feb; 26 (2): 575-84. i-doi: 10.1519 / JSC.0b013e318220fd03.}