I-jumping plyometric jumps yizivivinyo eziphambili ezingasetshenziswa ukuthuthukisa amandla nobuciko. Ngenkathi abantu abaningi begxila ekuhambeni phambili, kubalulekile ukufaka izivivinyo ezenza amandla nokuzinza ngesikhathi sokuzivocavoca kokuhamba kwesikhathi.
Kungani Move Kamuva
Ukwengeza noma yikuphi ukunyakaza okuhlangene kuya koqeqesho lwakho kubalulekile. Ukunyakaza kwe-Lateral akugcini nje ukuthuthukisa amandla, ukuzinza nokuxhumanisa, futhi basiza ukunciphisa ingozi yokulimala kwezemidlalo ngokuthuthukisa ibhalansi kanye nokwakheka komzimba kuwo wonke umzimba nokuthuthukisa ukuqina okuhlanganyelwe kwe-hip, knee, ne-ankle.
Izigxobo ze-lateral nazo zisiza ukwakha amandla alinganiselayo emisipha yomzimba ophansi, kufaka phakathi abathumbi be-hip nabathengisi .
Abagijimi abavame ukushintsha ukuqondisa, ukusika noma ukuguqula, izigxobo zesikhashana zizokwenza ngcono ukusebenza kwezemidlalo. Ngokukhethekile, labo abadlala insimu nemidlalo yasenkantolo-njengobhola bebhola, basketball, ibhola lebhola, i-rugby, ne-tennis-kanye nabase-skiers, abadlali be-skaters, ama-gymnasts, ngisho nabagibeli bezintaba, bangazuza ngokufaka ama-drills eceleni isimiso sokuqeqesha.
Isizathu sePlyometrics
Abadlali badinga ukugcina amandla, ukulawula, kanye nokulinganisela ngesikhathi sokuhamba ngokushesha kuya kwesinye ukuhamba kwe-lateral nokuguquka. Ngokuvamile, umgijimi angenza amandla ngezindlela ezimbili: (1) asebenzise isisindo sakhe somzimba, noma (2) ukuphonsela noma ukuphonsa okuthile okunzima.
Ukunyakaza kwe-plyometric kungenye yezindlela ezilula futhi eziphumelelayo kakhulu zabagijimi ukukhiqiza nokwandisa amandla . Ijubane le-lateral plyometric ngumsebenzi owodwa osebenzisa isisindo somzimba womdlali.
Ngaphambi kokwenza ama-jumpal plyometric aqhuma, indawo enhle yabagijimi ukuqala ukwakha amandla emzimbeni aphansi ukwenza ngokwenza izinto ezilula zokugqoka (njengama-drill kanye ne-drills). Ezinye izengezo ezinhle kumzila we-plyometric zihlanganisa konke okuphuma ngaphandle, izitebhisi ezigijima / ezilinganiselwe, nama-burpees.
Indlela Yokwenza Ngaphambili I-Plyometric Jumps
Lokhu kuyisenzo esiphezulu se-plyometric okufanele sisetshenziswe kuphela ngemuva kokuba umuntu enesimo esihle samandla nokusebenzisana. Ngaphambi kokwenzela i-lateral plyometric jumps, abagijimi kufanele bakwazi kalula ukuqedela izikhwama zesitebhisi (ukuqhuma phambili / emuva nangakwesokudla / eceleni). Okulandelayo, kufanele bakwazi ukuqedela kalula ukuhamba kwe-plyometric, njenge-jump tum.
I-Ready: Yenza lo msebenzi kuphela emva kokufudumala okukhulu. Uzofuna ukuqala ngento engaphezu komugqa phansi uze ukhululeke ngokuxhuma ngokuhlangene. Gwema ukwenza lokhu kusebenza ngobunzima (njengokukhonkolo) okuyinto enzima kumajoyini. Hlanganisa nge-carpet, utshani, isanti, ama-hardwood, noma indawo yokuzivocavoca ukuze uthole imiphumela emihle.
I-Set: Ngezinyawo ezingaphezu kwe-hip-width eceleni, bhonqa amadolo ukuze uqhekeke ngqo.
I-Go: Ukuphoqa ngezintethe zakho ngokushesha uphakanyise phezulu uphinde ubheke ngaphesheya komugqa. Land ngokushelela futhi ubambe ukwethuka ngokugxila ngokujulile. Phinda ugijimise emuva nangaphezulu phezu komugqa ngenkathi ugcina amahlombe akho futhi uqaqa isikwele futhi ubheke phambili.
Ungashintsha ukufika kwakho ukuze uhambe futhi uvuselele izinyawo zombili ngesikhathi esisodwa, noma uqale ngomunye owodwa kuqala futhi uvuselele ngesinyathelo esincane esifushane.
Mangaki? Yenza ngezikhathi eziphakathi kuka-30 kuya kwezingu-60, ukuphumula ngamasekhondi angu-60 kuya kwangu-90 bese uphinda ngezi 3 noma uzifake esimisweni sokuqeqeshwa kwesifunda.
Ukuqhubekela phambili: Vry speed and height of the jump. Zama ukuhlanza umugqa ngezinyawo zakho eziphakeme futhi eziphakeme, umhlaba ophansi futhi usheshe usheshe. Uma usukhululekile, ukwandisa usayizi nokuphakama kwesithiyo oweqa kuso. Engeza amasentimitha ambalwa ngesikhathi uma uthuthukisa.
Ukwandisa ubunzima: Yenza izintambo zomlenze owodwa. Lokhu kuzokuthuthukisa amandla, amandla, nokuzinza. Ukujula, ukufika, ukuma nokugxeka emlenzeni owodwa kuzosiza ukwakha ibhalansi nokuzinza.