Kudumpha kwa Squat Kumanga Kukhala Wamphamvu ndi Mphamvu

Kupumphuka Kwambiri Kumanga Mphamvu Yamphamvu

Kukwawa kwa squat ndi maulendo a plyometric ndizoyala zofunikira zomwe zimapangitsa kukhala ndi mphamvu komanso mphamvu komanso kuthandizira kuti munthu wothamanga athamangidwe . Zochita izi nthawi zambiri zimagwiritsidwa ntchito ngati kayendedwe koyambira kuti ukhale ndi luso lolowera, kulumphika kwakukulu, kulumphika kwalitali, ndi kugwedeza bokosi. Makolo ena amagwiritsa ntchito kubowola kumeneku kuti athandize njira ya wothamanga pakamaliza kukwera .

Masewera olimbitsa thupi omwe ali pafupi ndi mndandanda wa mndandanda wa mphamvu zophulika pogwiritsa ntchito kulemera kwake kwa thupi. Zitha kuchitidwa ngati kuchita masewero olimbitsa thupi kapena monga kuphatikiza komwe kumaphatikizapo kayendetsedwe kayambe komanso / kapena pambuyo pake.

Mmene Mungapangidwire Madzi

Ntchitoyi ndi mphamvu yogwira ntchito yomwe imayenera kuchitika kokha mutatha kutentha .

1. Imani pamapazi paphewa ndi mawondo pang'ono.
2. Bwerani mawondo anu ndipo mubwere kumalo okwanira.
3. Pansi pa squat, phulani mwamphamvu mwamphamvu ndikuweramitsa mawondo anu pachifuwa chanu. Pamwamba pa kulumpha, ntchafu zanu ziyenera kukhudza msolo wanu.
4. Tulutsani miyendo yanu, muzitha kuyendetsa pansi podutsa phazi lanu (zamapazi, mpira, zipilala, chidendene) ndikutsika mu squat kachiwiri pofuna kulumphira.
5. Mukamathamanga mobwerezabwereza mutenge jumpha lotsatira.

Pezani Zambiri Kuchokera Mthunzi wa Squat

Gwiritsani ntchito malangizowo kuti mulandire ubwino kwambiri kuntchitoyi.

Lembani mfuu, kenaka tuck. Kuwongolera mawondo anu ndi kusunthira patsogolo. Khalani omasuka ndi kudumphira kwachizungu ndikupeza kutalika kwake musanayambe kumangogwiritsa ntchito mawondo anu pachifuwa chanu.

Ganizirani za malo anu. Peŵani kuchita zokololazi pa konkire ndipo mugwiritse ntchito malo otsetsereka, otsika pansi mpaka mutakhala omasuka ndi zochitikazo.

Musapitirire. Mukapeza masewero olimbikitsa kuchita ndi othandiza, pali chizoloŵezi chochita nthawi zambiri. Pankhaniyi, yesetsani kukangana. Gwiritsani ntchito mabotolowa kamodzi pamodzi pamlungu kuti musagwiritse ntchito mopitirira muyeso kapena mopitirira muyeso pamagulu anu.

Sankhani zomwe ziri zofunika kwambiri: liwiro kapena kutalika. Onetsetsani kuti cholinga chanu ndi chiyani. Ngati ikufulumizitsa, dziwani kuti kutalika kwanu kumadumpha. Ngati kutalika, komwe kumatanthawuza ku mphamvu yambiri, ndiye kuti pang'onopang'ono.

Musakopesedwe kuti muonjezere kulemera kwina , malingana ndi kafukufuku wa zolembedwa za sayansi zofalitsidwa mu Journal of Strength and Conditioning Research . Zimapanganso zopindulitsa zina zomwe zidapezeka mwa kuwonjezera kulemera kwa ntchitoyi.

Kodi Ndani Akuyenera Kuwombera?

Kwenikweni, aliyense.

Choyamba, aliyense yemwe amachita nawo ntchito zomwe zimafuna zambirimbiri, monga mpira, mpira, nyimbo, baseball, kapena pulogalamu, ayenera kuchita zozizwitsa. Kafukufuku wochulukirapo ambiri apeza kuti machitidwe monga majeremusi akudumpha amasintha bwino chifukwa chakuti onsewa amafunikira mphamvu yothamanga kuchokera minofu.

Simunayambe kuti muyambe kulumpha. Mbalameyi imalumphira, popanda chingwe, imathandizira ana aang'ono monga zaka zisanu ndikukwera bwino, kumenyedwa, kulephera, ndi kulemera.

Umboni wamakono umasonyeza kuti pulogalamu ya ma sabata asanu ndi awiri ndi asanu ndi awiri kuyambira pa sabata lachisanu ndi chimodzi, kuyambira pa 50 mpaka 60, isintha. Pulogalamu ina ya ana omwe alibe mphamvu kapena kulekerera pulogalamu kawiri pa sabata ingakhale pulogalamu yochepa kwambiri kwa nthawi yaitali. Ndipo popeza akuluakulu adzalandira phindu lomwelo, kudumphadumpha kungakhale nkhani ya banja.

_Zotsatira:

_{Domire ZJ, Challis JH. Kutalika Kwambiri ndi Nthawi Yapang'ono Kuwoneka Kwambiri. J Biomech. 2015 Aug 20; 48 (11): 2865-70. do: 10.1016 / j.jbiomech.2015.04.021. Epub 2015 Apr 22.}

_{Johnson BA, Salzberg CL, Stevenson DA. Ndemanga Yoyenera: Mapulogalamu Ophunzitsa Maphunziro a Ana Aang'ono. J Strength Cond Res. 2011 Sep; 25 (9): 2623-33. lembani: 10.1519 / JSC.0b013e318204caa0.}

_{Maćkała K, Fostiak M. Zotsatira Zopindulitsa za Kupititsa Kuchita-Kupititsa patsogolo Kuchita Zinthu ndi Kusintha Kogwirizana Kwambiri Kusiyana Kwambiri. J Strength Cond Res. 2015 Jul; 29 (7): 1956-65. lembani: 10.1519 / JSC.0000000000000853.}

_{Sáez de Villarreal E, Requena B, Cronin JB. Zotsatira za Kuphunzira Plyometric pa Sprint Performance: A Meta-Analysis. J Strength Cond Res. 2012 Feb; 26 (2): 575-84. lembani: 10.1519 / JSC.0b013e318220fd03.}