Kuphunzitsa Zinsinsi Zomwe Zikupita Patsogolo
Kodi pali chinsinsi chothandizira kudumpha kwanu? Mukhoza kufuna dunk ngati chithandizo kapena mungathe kukonza luso lanu kulumpha masewera monga tenisi, volleyball, kapena zochitika zochitika monga kulumpha mkulu.
Malingana ndi Miami Heat Strength and Coachinging Coach Bill Foran, "Kuuluka ndi gulu lomwe likuphwanyidwa kwambiri lomwe lingathe, kapena kulikhulupirira, kuti likhale lophunzitsidwa bwino." Achinyamata ambiri a NBA ali ndi mawotchi ozungulira pamtunda wa masentimita 28 mpaka 34.
Kuti muthe kulumphira bwino ndizomwe mukufunikira kuti muzichita mphamvu ndi mphamvu .
Mphamvu ndi Mphamvu Zochita Zokwera
Zochita zamphamvu zimaphatikizapo kayendetsedwe kazengereza, kayendetsedwe kake monga masewera, mapapo, ndi masitepe olemera. Zochita zolimbitsa thupi zimafuna kuphulika, kuyenda mofulumira ngati zomwe zimafunikira plyometrics ndi kuyeretsa mphamvu. Plyometrics ndi mabomba oyendayenda, ombera ndi kulumpha omwe amathira mphamvu ndi mofulumira. Pomalizira, kuyendetsa bwino kuthamanga kudzawongolera kulumpha.
Pali njira zambiri zopititsira patsogolo kulumpha kwawongolera, koma zina mwazochita zowonjezereka zimaphatikizapo plyometrics, pamodzi ndi machitidwe omwe amapanga mphamvu ndi mphamvu zonse.
- Plyometrics : Zozoloŵera zofala kwambiri za plyometric zikuphatikizapo hops, jumps, ndi kayendedwe kolowera. Ntchito imodzi yotchuka ya plyometric ikudumpha kuchoka pa bokosi ndikukwera pansi ndikupita ku bokosi lapamwamba. Bokosi limalumphiranso limaperekanso chizolowezi chodumphira.
- Masewera Okwanira : Zojambulajambula izi zimapanga mphamvu ndi mphamvu. Icho ndi chimodzi mwa zochitika zabwino kwambiri za thupi zomwe mungathe kuchita.
- Kulemera / Kuthamanga Khwerero Ups : Kutsika ndikuchita masewera olimbitsa thupi omwe mungachite pafupifupi kulikonse. Sizongowonjezera mphamvu pa quadriceps yanu, mukhoza kuigwiritsa ntchito ngati gawo la cardio worksout. Ali ndi chiopsezo chochepa chovulaza.
- Mapangidwe Akumwamba Pamwamba : Zochitazi zimalimbitsa mphamvu, mphamvu, ndi liwiro m'miyendo yanu komanso kusintha mphamvu zazikulu panthawi yoyenda. Zonse zomwe mukufunikira ndi kulemera ndi malo oti muyende.
- Maseŵera amodzi a miyendo: Kamodzi kamodzi kamodzi kameneka ndi kochita masewera olimbitsa thupi komwe mungathe kulikonse, popanda zipangizo. Zimagwira ntchito m'chiuno, hamstrings, quadriceps, gluteus maximus. ndi ana a ng'ombe pamene mukulimbitsa maziko anu ndikuthandizira kusintha.
- Sprints : Zochita zochepazi zochita masewera olimbitsa thupi zimalimbitsa minofu ndi ntchito, pogwiritsa ntchito minofu yambiri panthawi imodzi poyerekeza ndi kulemera.
- Kuwongolera mphamvu : Agility kubowola kuti athandize kulimbikitsana, liwiro, mphamvu, ndi luso lapadera luso. Ambiri mwa iwo amaphatikizapo kulumpha.
- Kuthamanga kwamasitepe: Kuthamanga kwamasitepe ndikuthamanga kwambiri komwe kumathandiza kumanga msanga , mphamvu, ndi kupirira thupi. Imafuna kugwiritsira ntchito glutes, quads, ndi ng'ombe.
Mukhoza kumanga mphamvu pakuchita masewera olimbitsa thupi ochepa poyendetsa bwino, ndikupanga mphamvu ndi kuyenda mofulumira. Inunso mumayenera kusintha msinkhu wa kuyenda kuti mupange mphamvu. Izi zimachitika ndi zovuta, zofulumira.
Mukhoza kuwonjezera zolemba zina zofanana. Izi zimamanga zonse mphamvu ndi liwiro ndipo nthawi zambiri zimaphatikizapo kuthamanga, kuthamanga ndi kuthamanga.
Gwiritsani ntchito Maximum Jump
Ngati mukufuna kulumphira pamwamba, pitani pamwamba. Phatikizani nthawi kuti muzitha kulumphira, ndikuziyika pamodzi. Gwiritsani ntchito mawonekedwe anu, kuphatikizapo kutsogolera kwanu kudumphira, kuthamanga kwa mkono, ndi njira zoyenera zolowera.
Kumbukirani kuti kudumpha ndi ntchito yaikulu. Silibwino kwa aliyense ndipo mungapeze kuti ikugwira ntchito pamabondo, m'chiuno, pamagulu, ndi m'mapazi. Onetsetsani kuti mupatse thupi lanu kupumula pakati pa ntchito zovuta kuti minofu yanu ikhale ndi nthawi yokonza ndi kumanga musanatsutsane nawo kachiwiri.