Zochita Zowonongeka Zomwe Zimapangidwira Kwambiri ndi Mphamvu

Ochita masewera ambiri komanso ophunzitsira ambiri amagwiritsa ntchito masewera olimbitsa thupi kuti apange mphamvu ndi kuthamanga, kuwongolera bwino komanso kukhala ndi mphamvu komanso kupanga bwino masewera. Ndikofunika kuzindikira kuti izi ndizochitika zoopsa kwambiri, ndipo zingathe kuonjezera chiopsezo chovulaza ngati zikuchitidwa molakwika kapena popanda maziko ophunzitsira

Kodi Pymometric Exercises Ndi Chiyani?

Zochita zolimbitsa thupi ndizopadera, njira zamaphunziro zolimba kwambiri zomwe zimagwiritsidwa ntchito popanga mphamvu ya masewera (mphamvu ndi liwiro).

Maphunziro a plingometric amafunika kwambiri, kupweteka kwa mitsempha yomwe imalimbikitsa kutambasula (kutambasula minofu musanayambe mgwirizano kuti mgwirizano ukhale wamphamvu kwambiri). Zozoloŵezi 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. Zochita zimenezi nthawi zambiri zimawonjezera liwiro ndi mphamvu ndikupanga mphamvu.

Kuda nkhaŵa Ponena za chitetezo cha Plyometrics

Akatswiri pankhani ya sayansi ya sayansi ali ndi malingaliro osiyanasiyana a plyometrics. Nyuzipepala ya American College of Sports Medicine inati "maphunziro a plyometric ndi otetezeka, opindulitsa ndi opanga zosangalatsa kwa ana ndi achinyamata kuti pulogalamuyo ipangidwe bwino ndi kuyang'aniridwa." (Werengani zambiri mu Plyometric Training for Children ndi Achinyamata).

The American Council of Fitness imalimbikitsanso kuchita zozizwitsa ngati zikuchitika bwino.

Ndipo bungwe la National Strength and Conditioning Association limapereka udindo wokondera plyometrics.

Plyometrics (ndi zotsatira zolimbitsa thupi ) zingapangitse chiopsezo chovulaza ngati simukutsatira njira zina zotetezera. Mphamvu zambiri zomwe zimachitika panthawiyi zimafuna kuti othamanga aziwagwiritsa ntchito mochepa komanso powaphunzitsa bwino.

Njira Yabwino Yoyambira

Chofunika kwambiri pa pulogalamu yamapulogalamu yopezeka bwino ndi yopanga njira yopangira malo abwino. Izi zikutanthawuza othamanga m'mayiko mofewa pa zala zazing'ono ndikugwedeza ku zidendene. Pogwiritsa ntchito phazi lonse (ndi malo akuluakulu) pakufika, zimathandiza kuthetsa mphamvu pamalumiki. Chingwe china cha kukwera koyenera ndiko kupeŵa kupotoza kulikonse kapena kuyendayenda pambali.

Zomwe Zingateteze

• Plyometrics akulimbikitsidwa okha ochita masewera olimbitsa thupi
• Muyenera kukhala ndi mphamvu zammimba musanachite plyometrics
• Sungani bwino musanayambe plyometrics
• Yambani pang'onopang'ono ndi maulendo ang'onoang'ono ndipo pang'onopang'ono muzikhala ndi jumps zazikulu
• Land mofatsa ndi njira yoyenera (onani pamwambapa) kuti mukhale ndi mantha
• Muloletu kupuma kochepa pakati pa zolemba zojambula
• Imani mwamsanga ngati mumamva zopweteka m'magulu anu
• Samalani zizindikiro zochenjeza zovulaza.
• Gwiritsani ntchito nsapato zokhala ndi zikhomo zambiri kuti zithandizire kutengeka
• Chitani plyometrics pa malo ofewa kapena okhwima okha

Pulogalamuyi yophunzitsa plyometric yagwiritsidwa ntchito popewera kuvulala kwa ACL kwa osewera mpira. Pulogalamu ya kulandira kuvulala kwa ACL yapezeka kuti kuchepetsa chiwerengero cha kuvulala kwa ACL kwambiri. Ndilo lamulo lophunzitsira lomwe limaphunzitsa kupeŵa malo osokonezeka, kuwonjezeka kusintha ndi mphamvu ndi kugwiritsa ntchito zochitika za plyometric.

Kumbukirani kuti mungathe kukhala ndi mphamvu ndi mphamvu popanda kugwiritsa ntchito plyometrics, koma ngati mutenga nawo masewero omwe amafuna kudumphira ndi kukwera, maphunziro a plyometric angakhale othandiza kusintha luso ndi ntchito.

_Zotsatira:

_{Kuphunzitsa kwa Ana ndi Achinyamata, December 2001.}

_{American Council on Exercise, Plyometrics: Power Control / Impact Power, Facts Fit, 2001, M01-076 PLY - 52.}