Ukuzivocavoca kwe-plyometric, okuye kwabizwa ngokuthi "ukuqeqesha ukuqhuma," kuqhuma ukuqhuma okusiza ukwakha amandla, amandla, nokusheshisa. Uchungechunge lwezivivinyo ze- plyometric ezilandelwayo zenzelwe ukusiza ukuqinisa imisipha evikela amadolo, ekwehliseni ingozi yokulimaza emgodini ogujwa kakhulu ukulimala-i-anterior cruciate ligament (ACL).
Ukuze wenze lezi zivivinyo ngokuphepha, le nqubo iyisihluthulelo-ikakhulukazi ukuthi uhamba kanjani: Ngenisa kalula isisindo sakho emaqenjini ezinyawo zakho kuqala, bese uhamba kancane kancane esithende ngenkathi uguqa amadolo akho futhi uzinqunu zakho ngqo.
Ngokuqondene nomshini, into kuphela oyodinga iyinkimbinkimbi yokuzivocavoca ngamasentimitha ayisithupha (noma enye into efana nosayizi). Ungathenga ama-cones ku-inthanethi noma ezitolo zezemidlalo. Yenza ukuphindaphinda okungu-20 kokuzivocavoca ngalunye. Kufanele ukwazi ukuqedela yonke isimiso kancane ngaphansi kwehora. Futhi uma kunoma yisiphi isikhathi lapho ujwayele uzizwa ubuhlungu, vimbela ngokushesha.
Amapopu Emuva Ngaphezulu
Inhloso: Ukwandisa amandla / amandla okugcizelela ukulawula kwe-neuromuscular
- Hamba ngakwesokudla se-inch 6 intshi
- I-Hop eceleni futhi ngakwesobunxele phezu kwe-cone
- Ngokushesha nje lapho usususile i-cone futhi zombili izinyawo zithinte umhlabathi, zenzele ngaphesheya nangakwesokudla
- Phinda u-20 uphinde uqhubeke
Phambili / Amaphuphu Emuva Ngaphezulu
Inhloso: Ukwandisa amandla / amandla okugcizelela ukulawula kwe-neuromuscular
- Hlala phezu kwesibhamu, uhamba ngokushelela ngezinyawo ezinyaweni zakho bese uguqa ngamadolo
- Uma nje izinyawo zombili zithinta phansi phambi kwegundane, phinda uphindele emuva, uqaphele ukuthi ungagudli ngamadolo akho emuva ukuze uqondise-ngamanye amazwi, gcina ukugoqa kancane emadolweni akho
- Phinda uqhubeke ngokuphindaphinda okungama-20.
Amaphuphu Omuntu Ongashadile Ngokweqile
Inhloso: Ukwandisa amandla / amandla okugcizelela ukulawula kwe-neuromuscular
- Hlola phezu kwesigqoko ngonyawo lwakho lokunene
- Ngokushesha nje lapho uhamba khona, phindela emuva emuva kwikhoe, ugcine ukugoba kancane emadolweni akho
- Qhubeka ujijimela emuva nangaphezulu phezu kwesibonakaliso usebenzisa umlenze wakho wokunene ukuze uthole ukuphindaphinda okungama-20
- Phinda ngomlenze wesokunxele
Ukuhamba Okuqondile Ngezihloko
Injongo: Ukwandisa ukuphakama kwejubane eliqondile
- Hamba ngezandla zakho eceleni kwakho
- Bhonqa ngamadolo wakho kancane bese uphaqa ngezinyawo zakho ukuze ugxume ngqo
- Land on amabhola of zombili izinyawo, ukugcina amadolo akho kancane, bese ubuyela emuva esithendeni sakho ukuze wonke unyawo lwakho kuthatha isisindo emzimbeni wakho
- Phinda izikhathi ezingu-20
Izikrini Zisa
Injongo: Ukwandisa amandla namandla okugxuma okuqondile
- Ukusuka esimweni sokuma, hamba phambili ungene emzileni onomlenze wakho wokunene, uqaphele ukugcina idolo lakho langakwesokudla ekhanda lakho-ngamanye amazwi, ungavumeli idolo lakho lihambe ngaphesheya kwekhanda lakho
- Kusuka emgodini, phambuka ngonyawo lwakho lokunene bese uhambisa umlenze wakho ongakwesokunxele ungene emzileni lapho umlenze wakho wesobunxele uphambi khona futhi umlenze wakho wesokudla uphindela emuva
- Qhubeka ukulungisa, ukushintsha imilenze, ukuphindaphinda okungu-20
Umthombo:
Uhlelo lwe-PEP, iSanta Monica Sports Medicine Research Foundation, ngo-Ephreli 3, 2016.