Plyometrics imapanga mphamvu ndi mphamvu mumaso ako, quads ndi ng'ombe
Mukamaganizira za kudumpha, kudumphira ndi kudumphira mumatha kusokoneza mafano a ana okondwa akudutsa m'munda wa daisies. Koma kawirikawiri masiku ano mungawone akuluakulu akugwiritsa ntchito luso loyendayenda monga gawo la pulogalamu ya masewera olimbitsa thupi.
Ochita masewera olimbitsa thupi adagwiritsa ntchito masewera olimbitsa thupi kwa zaka zambiri, koma tikhoza kuyamika mapulogalamu ambiri a CrossFit pobweretsa masukuluwa akale. Kukongola kwa kulumpha kungakhale kosavuta. Aliyense angathe kuchita izo, ndikupita patsogolo, ndipo mukhoza kuwonjezera mitundu yosiyanasiyana malingana ndi momwe iwe umathamangira mmwamba, momwe iwe umalumbirira mofulumira, momwe iwe umalumphira, ndipo ngati iwe umalumpha ndi limodzi kapena mapazi awiri pa nthawi.
Kuuluka kumakhala kotetezeka mukamayang'anitsitsa thupi lanu ndi malo anu. Ngati simunachite zojambula zamtundu uliwonse kapena nthawi zonse mumachita maseŵera kapena zinthu zomwe zimatengera mapazi onse pansi nthawi yomweyo (kuthamangira ziwerengero, kuyenda ndi elliptical si), samalani poyamba pang'onopang'ono komanso kumanga kulumpha luso.
Jump Safety
Ngati simukuzoloŵera kuchita masewera olimbitsa thupi, mumayesetsa kuvulazidwa ngati mutayambanso kupanikizana ndi kudumpha kapena kubwerera. Oyamba kumene akulangizidwa kuti ayambe malo otetezeka, monga udzu wochita masewera kapena udzu kapena pansi ndikuyamba maphunziro angapo kuti apange luso loyenerera kuti aziwombera. Tikulimbikitsidwa kuti tigwire ntchito ndi wophunzitsi kapena wophunzitsa ngati mwatsopano kuti muphunzire pliometric.
Onani Momwe Mungapewere Dziko Lembani kuti mudziwe zomwe zingachitike mofulumira ndi momwe mungachitire bwino.
1 - Jump Rope
Mutha kuyamba mosavuta ndi plyometrics mwa kuyamba ndi ubwino wina wautsikana-chingwe chowulukira. Kugwiritsira ntchito chingwe chowombera kumakupatsani njira yosavuta yothetsera minofu yogwiritsidwa ntchito pa plyometrics komanso kukuthandizani kuti mukhale omasuka ndi mgwirizano wofunikira kuti mukhale ndi mphamvu zowonjezereka. Ngati mulibe chingwe chowombera, mungathe kuwapusitsa mosavuta, ndipo ingolumphirani pa inchi kapena awiri ngati kuti mukudumpha chingwe. Kusuntha kophweka kumeneku kumakupangitsani kukhala mawonekedwe a mwamphamvu kwambiri pamsewu.
Dulani masekondi 30-60 panthawi imodzi, pita pang'ono ndi kubwereza katatu. Chitani ichi tsiku lililonse kwa sabata ndipo mudzakhala wokonzeka kupita ku ulendo wina wotsatira.
2 - Kudumpha kwa Squat
Kudumpha kwa squat kumafuna kukhala ndi chidziwitso chochepa komanso kutentha pang'ono kuti mupewe kuvulala. Pambuyo popumphira chingwe kwa mphindi imodzi, khalani pamalo okonzeka ndi mapazi anu pambali pambali, mawondo anu omasuka ndi ogulidwa, ndi makwinya akugunda pafupi madigiri makumi asanu ndi anai ndikuwonekera pamaso pa thupi lanu. Konzekerani kuti muthamangitse, muthamangitse msana wanu, mukugwada ndi kumira mu squat. Mukangoyenda mofulumira, mutembenuzira thupi lanu molunjika kupita kumlengalenga ndi nthaka ndi maondo ofewa kuti mutenge zotsatira zake.
Mbalame yothamanga imakhala yabwino chifukwa iwe ukhoza kusintha mwamphamvu mwa kusintha momwe umayesera kukwera ndi kubwereza mofulumira kulumpha ndi momwe mumalumbirira mowirikiza. Mukhoza kupita ku nambala yapadera (15 jumps full) kapena mukhoza kupita nthawi (dumpha masekondi 30). Mukhozanso kuwonjezera mapulaneti ozungulira pamtundu wanu. Sakanizani pamene mukukula, ndipo nthawi zonse muyimire ngati mutamva mapasa osasangalatsa, ululu, kapena kutopa.
3 - Bokosi Limatuluka
Kuti mutsimikizire kuti muli ndi luso lophunzitsira, mumatha kuwonjezera bokosi lanu. Yambani ndi bokosi lalifupi ndikumanga pang'onopang'ono pa nthawi. Mukhoza kutsika, kapena kudumpha pansi pogwiritsa ntchito zomwe zili zoyenera kwambiri kwa inu. Mwinamwake simungathe kufika ku bokosi la "bokosi" la 64 lamasewera a CrossFit, koma mukhoza kukwaniritsa zatsopano.
4 - Kuwongolera Zochitika Pambuyo
Mtsati wotsatira wa zochitika zozungulira zimaphatikizapo hop. Mwa kudumpha pa phazi limodzi mukuwonjezera khama lanu, komanso kuonjezera zotsatira, kotero onetsetsani kuti mukuchita izi pamalo otetezeka. Pewani konkire, ndipo pewani malo osagwirizana. Mukufuna kuti mupite mosavuta, ndipo muteteze pamene mukuchita izi. Mukhoza kusintha mphamvu mwa kusinthasintha kutalika kwa kulumpha, ndi kusinthasintha njira. Kuti muwonjezere mphamvu , mwachitsanzo, mukhoza kupita patsogolo ndi kumbuyo. Sizophweka ngati zingamveka. Ngati mukuchita zokopa, onetsetsani kuti mukugwira ntchito miyendo yonse.