Uma ngabe uke wahlala ejimini futhi uhlola umuntu ekhoneni eqaqa futhi ehla emabhokisini, ehamba ngokuzungezile noma ebamba futhi ephonsa imithi yezokwelapha, ubonile ukuqeqeshwa kwe-plyometric . Kungenzeka ukuthi wawufuna ukwazi kodwa, cishe, wazibuza, "Kungani umuntu angazenzela lokho?"
Isizathu esisodwa? Ukushisa ama-khalori amaningi. Enye? Ukwandisa amandla, amandla, nokuhamba.
Ukwengeza ngisho nemizuzu embalwa yokuqeqeshwa kwe- plyometric kumkhuba wakho ovamile kungeza amandla ekusebenzeni kwakho ngenkathi ukwakhiwa kwamandla amaningi namandla emilenzeni, izinto ezimbili ezingenza ezinye izinto zakho zokusebenza zibe lula. Isihluthulelo ukululaza kuso ukuze ugweme ukulimala.
Okuyisisekelo
Ukuqeqeshwa kwe-plyometric sekuyisikhathi eside kuba yisisekelo sabadlali kanye nezivivinyo zokusebenzisa amandla abo okuqhuma. Kungase kuzwakale kungaqondakali, kodwa enye indlela yokukhulisa amandla ukwandisa i-reflex elula emilenzeni yakho. Yilokho okwenzekayo ngokuphindaphinda okuphindaphindiwe (enye yezimpawu zokuqeqeshwa kwe-plyometric): Njalo uma ufika ekudumeni, ama-quads akho alula futhi bese uthola isivumelwano sokuqhafaza okulandelayo. Kuyinto elula kusukela ekujuleni kokuqala okwenza ukuthi i-jump yakho yesibili igxume nakakhulu.
Ngezigijimi, ukuqeqeshwa kwe-plyometric kuhilela ukuzivocavoca okukhulu okwenzelwe imidlalo ethile efana nokugudluka endaweni yesikhulumi bese uphumula phansi endaweni yesikhulumi esiphezulu.
Abaningi bethu abadingi ama-exercises alowo mganga wobunzima, kodwa ungakwazi ukufaka uhlobo oluyisisekelo lwe-plyometric oluhambayo ekusebenzeni kwakho ukuze wengeze ngokwengeziwe futhi inselele.
Izizathu ezimbalwa nje zokuzama i-plyometrics:
- Yindlela yokushintsha ukusebenza kwakho, wanezela inselele nokuqina
- Ithuthukisa ukutholakala kwe-neuromuscular, indlela enhle yokusho ukuthi uzoba nokuthula okuhlangene kangcono
- Ukwandisa amandla emzimbeni ophansi. Uzozwa lokhu kwamandla engeziwe kukho konke okwenzayo - ukusebenza kwe-Cardio, ukuqeqeshwa kwamandla, ngisho nemisebenzi yansuku zonke
- Ukwandisa amandla, futhi, aphinde akhokhe ekusebenzeni kwakho nokuphila kwansuku zonke
- Ukwandisa ukuhamba kwamalungu akho
- Kungakusiza ushise amakholori amaningi ngesikhathi sokuzivocavoca kwakho
Ukuqapha
Ukuqeqeshwa kwePlyometric:
- Isithuthukisiwe, iningi futhi ihilela ukuvivinya umzimba okuphezulu . Ungazami lolu hlobo lokuqeqesha kuze kube yilapho usuqhathanisa njalo izinyanga ezimbalwa futhi uzigweme ngokuphelele uma unomunyu ohlangene noma olimalayo.
- Kudinga amandla nokukhuthazela, ngakho qiniseka ukuthi ukwakha kokubili uhlelo oluphelele kokubili ukuqeqeshwa kwe- cardio nokuqina ngaphambi kokuthi uzame.
- Kungabangela ukulimala -Lelizabeth Quinn, Umhlahlandlela Wezokwelapha Wezemidlalo, uqaphele esihlokweni sakhe, i- Plyometrics-I-Controversy iyaqhubeka , "Ukulimala okuningi kwezemidlalo kubangelwa amandla e-musculoskeletal structures ezidlula imingcele yezingqinamba zesakhiwo ... Lokhu kusho ukuthi ukulimala kubangelwa ukugqithisa ngokweqile qinisa. Yini engase ibe namandla ngaphezu kokubopha ibhokisi lesithupha 2 kuya ku-3 bese uphindela kwenye ibhokisi? " Nciphisa lolu hlobo lokuqeqesha, ukuqala ngokuzivocavoca okulula (isib. Ukugxuma endaweni kanye nokuqhuma kwe-squat) futhi ujabulele labo ngaphambi kokuqhubekela phambili ekuzivocavoca okunzima kakhulu.
- Kumele kwenziwe uma usuvuselelekile, hhayi lapho usuvele ushathele, futhi kufanele ulandelwe usuku lokuphumula ukuze uvumele umzimba wakho ulungise futhi ululame.
- Kufanele kwenziwe kuphela mayelana kanye noma kabili ngesonto. Kulula ukuzilimaza ngalolu hlobo lokuqeqesha, ngakho-ke qaphela.
Futhi, ukuqapha nokwenza izivivinyo eziyisisekelo ekuqaleni kungakusiza ukuba unciphise indlela yakho yokuqeqesha nge-plyometric. Manje, ungafaka kanjani i-plyo kwisimiso sakho?
Nakuba ukuhlolwa kwe-plyometric ukuhamba phambili, uma usesimweni esihle, ungenalo ukulimala futhi ubheka inselele, ukungezela esimisweni sakho sokusebenza njalo kungangezelela ukujula nokuqina ohlelweni lwakho jikelele.
Ukulungiselela i-Plyo
- Ukufudumala : Yengeza umzimba we-plyo ngemva kokushisa kakhulu ukuze umzimba wakho ulungele ukuzivocavoca
- I-Quality Athletic Shoes : Gqoka ikhwalithi enhle, shaya izicathulo ezishaya umxhwele futhi wenze lezi zivivinyo endaweni elula: I-hardwood floor, i-gym floor, ithrekhi, njll kunokuba ukhonte
- Lungiselela Impact : Ukuzivocavoca kwe-Plyo kukhona umthelela ophezulu, odinga ukugxuma nokufika ngezixhumanisi ezithambile ukugwema ukulimala. U-Elizabeth Quinn, Umhlahlandlela Wezokwelapha Wezemidlalo, uncoma ukuthi "... umgijimi usemhlabeni ngokuzithoba ezinzwaneni nasemigqumeni ezithende. Ngokusebenzisa lonke unyawo (kanye nendawo enkulu) yokufika kuyasiza ukuhlakaza amandla emathonjeni emajoyini." Kumele futhi ugweme ukuhlanekezela lapho uhamba, okungabangela nokulimala.
- Nciphisa Kuyo : Ungakhohlwa, i-plyo iyashaya intela emajoyini, kanye nemisipha nezicubu ezixhumene nazo. Kungcono ukuqala umzimba omncane, uzama ukuzama ukujula umzimba ukuze ulungise umzimba wakho ngalolu hlobo lokunyakaza futhi kancane kancane wenezela ngamandla ngokuhamba kwesikhathi.
- Hlela Ukusebenza Kwakho : Uma wenza kahle, ukuvivinya iplomu kunzima futhi kuthatha okuningi emzimbeni. Uma uhlela ukusebenza kwakho ngeviki, hlela ukusebenza okukhulu kwe-plyo emva kokuphumula komzimba wakho. Gcina lolu hlobo lokuzivocavoca kuze kube yizinsuku ezingu-1-2 ezingenakulandelana ngesonto ukuze unike isikhathi sakho somzimba ukuze siphumelele.
Ukwengeza i-Plyo ku-Workouts yakho
Kunezindlela eziningi zokufaka ukuqeqeshwa kwe-plyometric zibe isimiso sakho samanje.
- Ukuqeqeshwa Kwesikhashana : Ukuqeqeshwa kwesikhathi sokungena kuhilela ukushintsha ukuphakama okukhulu ngesikhathi sokutakula, indlela enhle yokuzama ukuzisebenzisa emsebenzini wakho. Qala ngokuzivocavoca, njenge-Squat Jumps, ephinda imizuzwana engu-30-60. Landela lokhu ngokuzivocavoca okulula, njengokuhamba, cishe imizuzu engu-2-3 bese uphinda.
- Ukushisa Okuphezulu: Enye indlela ukufafaza umzimba we-plyo ekusebenzeni kwakho njalo ukuqhuma okukhulu. Isibonelo, ukufudumala okungenani imizuzu engu-10, bese uhamba ngendlela ehamba phambili noma ugijimi (esitokisini noma ngaphandle) imizuzu engu-5. Ngaleso sikhathi, gxuma bese wenza umzuzu owodwa we-plyo jacks (noma omunye umshini wokuzivocavoca). Buyela emuva ekuhambeni kwakho / ugijime futhi uyenze futhi eminye imizuzu emihlanu. Ungaphinde ushintshe izikhathi zakho kulo lonke umsebenzi (isib., Ukuhamba kwe-plyo emizuzwini emi-3, bese-ke, bese kuthi-ke, bese ubuyela ku-3, njll.).
- Ukusebenza okufishane, okunamandla kakhulu: Okunye okukhethwa kukho ukwenza i-plyo yonke ukuqeqeshwa kwakho. Beka ndawonye ama-plyo angu-10 noma ngaphezulu bese wenza ngamunye ngemizuzwana engu-10-60, ukuphumula uma nje udinga phakathi kokuzivocavoca ukuze ululame ngokugcwele. Ungase ufune ukugcina le mfushane, cishe amaminithi angu-20 kuya ku-30 ukugwema ukuyiqeda.
Lezo zimbono nje ezimbalwa futhi, uma udinga isiqondiso esengeziwe, ungumqashi omuhle wamavidiyo wokuvivinya ekhaya. Ividiyo elungile ingakufundisa izinhlobo ezahlukene zokuzivocavoca futhi ikubonise ifomu elihle kanye nokuthi ungayithola kanjani indlela yokuzivocavoca.
Ngezansi abanye abafundisi namawebhusayithi ukuthola ukusebenza okuhle kwe-plyometric:
I-Mindy Mylrea inikeza amavidiyo amaningana okuphumula okuphambili. "Yonke i-Out Cardio" inikeza izinketho eziningi zamandla, " iTata iTrak" iphelele kubantu abajikelezayo nabashayeli bebhayisikili kanye "Nezimpendulo Ezesabekayo," kusho konke.
UCathe Friedrich unikeza ukuqeqeshwa kwe-plyo nokuphumula okuhlukahlukene, amanye amavidiyo asebenzisa isinyathelo kanti abanye abasebenzisi lutho ngaphandle komzimba wakho. Ukuphuma ngaphandle kufaka phakathi "I-Interval Max," "IMAX 2," nevidiyo enzima kakhulu ye- HIIT , ebizwa ngokuthi, "Hiit-High-Intensity Interval Interval Training" ehlanganisa ukusebenza okuhlukene kathathu namathani we-plyo umzimba. Ukukhwabanisa kuyisinqumo esiqinile sokuqina okukhulu, ukusebenza okuphezulu komthelela we-plyo.
Lapha, uzothola ukusebenza okuhlukahlukene nemibono efaka:
- I-Advanced Cardio ne-Strength Circuit
- I-Bootcamp Workout
- I-Advanced Calorie-Burning Circuit
- Umsebenzi wokujikeleza wangaphandle
- Ukuzivocavoca kwe-Plyo ye-ACL Yokuvimbela Ukulimala
- Ukuthuthukisa i-Jump yakho ebonakalayo
- Ukuqeqeshwa Ukuzivocavoca Okuqhumayo
Khumbula, ukuqeqeshwa kwe-plyometric ngumsebenzi ophambili futhi iningi lethu akudingeki ukwenza okuningi kakhulu ukuvuna izinzuzo - kanye noma kabili ngesonto kwanele. Ukufaka ama-plyo wokuzivocavoca ambalwa kuyindlela enhle kakhulu yokuphakamisa izinga lenhliziyo yakho ngokushesha nokuthuthukisa ukuqina kwakho, amandla kanye nokukhuthazela kwemisipha.
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer , u-3rd Edition. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2003.
> Fowler K, uKravitz L. "Amandla okuqhuma." I-IDEA Fitness Journal . Umqulu 8, Inombolo 9 Septemba 2011.