Kuwombera kwapineometric kumayambiriro ndi masewero apamwamba omwe angagwiritsidwe ntchito kuti apange mphamvu ndi mphamvu. Ngakhale kuti anthu ambiri akuyang'ana kutsogolo, ndizofunika kuyika zochitika zomwe zimapangitsa mphamvu ndi kukhazikika pamaphunziro oyendera potsatira.
Chifukwa Chotsatira Patapita
Kuwonjezera kayendedwe ka mtundu uliwonse ku maphunziro anu n'kofunika. Mapangidwe oyendetsa bwino amangowonjezera mphamvu, kukhazikika, ndi kugwirizanitsa, amathandizanso kuchepetsa chiopsezo cha kuvulala pamasewero mwa kuwonjezera kuyeza komanso kudziwika bwino kudzera mu thupi lonse ndikukonzekera bata, maondo, ndi ubongo.
Kuwombera kwina kumathandizanso kukhazikitsa mphamvu yowonjezera minofu ya pansi, kuphatikizapo ogwira ntchito kumapiri ndi adductors .
Othamanga omwe nthawi zambiri, kapena mwadzidzidzi, amasintha kayendedwe kawo, kudula kapena kuzungulira, zokopa zowonongeka zimathandiza kuti masewera apange masewera. Mwapadera, omwe amasewera ndi masewera a milandu monga mpira, mpira wa mpira, mpira wa rugby, masewera a masewera, masewera a tennis, komanso masewera a masewera olimbitsa thupi, ochita masewera olimbitsa thupi, ogwiritsa ntchito masewera olimbitsa thupi, komanso ngakhale okwera miyala, angapindule powonjezera kuwonjezera pa chizoloŵezi chophunzitsira.
Chifukwa cha Plyometrics
Othamanga ayenera kusunga mphamvu, kuyendetsa, ndi kusinthanitsa panthawi yofulumizitsa pang'onopang'ono ndi kusintha. Kawirikawiri, wothamanga akhoza kupanga mphamvu mwa njira ziwiri: (1) kugwiritsa ntchito thupi lake, kapena (2) kukankhira kapena kutaya chinachake cholemetsa.
Kusinthasintha kwapakati ndi imodzi mwa njira zosavuta komanso zothandiza kwambiri kwa othamanga kuti apange ndi kuwonjezera mphamvu . Ulendo wothandizira pang'onopang'ono ndi ntchito imodzi yomwe imagwiritsa ntchito masewera olimbitsa thupi kuti apange mphamvu.
Musanayambe kudumpha pang'onopang'ono, malo abwino oti othamanga ayambe kumanga thupi la pansi ndi kupanga zosavuta zochepetsera (monga makwerero akudutsa ndi timadontho tating'onoting'ono) kenako pang'onopang'ono mumangomangirira. Zowonjezera zina zabwino ku chizoloŵezi cha plyometric zikuphatikizapo sprints onse, stair othamanga / malire, ndi mabomba.
Momwe Mungagwiritsire Ntchito Pambuyo Pakupita Kwambiri
Ichi ndi ntchito yopambana ya plyometric yomwe iyenera kuchitika pokhapokha wina atakhala ndi mphamvu komanso mgwirizano wabwino. Musanachite mapumidwe othawira pamtunda, othamanga ayenera kukwanitsa kukweza makwerero (kudumpha kutsogolo / kumbuyo ndi mbali / pambali pa zotchinga zotsika). Pambuyo pake, ayenera kukwanitsa kuthamanga mosavuta phokoso la plyometric, monga kuthamanga.
Okonzekera: Pokhapokha chitani zotsatirazi mutatha kutentha. Mudzafuna kuyamba ndi china choposa mzere pansi mpaka mutakhala omasuka ndi kudumpha pambali. Pewani kuchita ntchitoyi molimba (monga konkire) yomwe ili yolimba pamagulu. Yesetsani pamapalasiti, udzu, mchenga, nkhuni zolimba, kapena masewera olimbitsa thupi kuti mupeze zotsatira zabwino.
Wokonzeka: Ndili ndi mapazi osapola mbali, muweramitse mawondo kuti muwone bwinobwino.
The Go: Kuthamangitsira zidendene mwamsanga kukwera mmwamba ndi kumbali kumbali inayo ya mzere. Dziko mofewa ndipo amachititsa mantha kwambiri pochita manyazi kwambiri. Bwerezani kulumpha mmbuyo ndi mtsogolo pamwamba pa mzere pamene mukusunga mapewa anu ndi chiuno chapafupi ndikuyang'ana patsogolo.
Mukhoza kusintha movutikira kuti mukakhale pansi ndikukhazikika pamapazi onse mwakamodzi, kapena mutenge pansi pa phazi limodzi loyamba ndikukhalanso ndifupikitsa kawiri.
Angati? Pangani mphindi 30 mpaka 60-mphindi, kupuma kwa masekondi 60 mpaka 90 ndikubwerezeranso ma seti atatu kapena kuwonjezera pa chizolowezi chophunzitsira dera.
Kupititsa patsogolo: Kuthamanga msanga ndi kutalika kwa jumps. Yesetsani kuchotsa mzerewu ndi mapazi anu apamwamba ndi apamwamba, nthaka mofewa ndikufulumira mofulumira. Mukakhala omasuka, yonjezerani kukula ndi kutalika kwa zopinga zomwe mukudumphira. Onjezani masentimita angapo pa nthawi pamene mukukweza.
Lonjezerani vuto: Chitani chigoba chimodzi cha mwendo. Izi zidzakhala ndi mphamvu, mphamvu, ndi bata. Kudumpha, kukwera pansi, kuimirira ndi kudumpha pa mwendo umodzi kumathandiza kukhazikitsa bata ndi kukhazikika.