Ngati munayamba mwachita masewera olimbitsa thupi ndikuyang'ana munthu pangodya akudumphira mmwamba m "mabokosi, akudumpha mozunguza kapena kugwira ndi kuponyera mipira ya mankhwala, mwawona kuphunzitsidwa kwa plyometric . Mwinamwake mwakhala mukudziŵa chidwi koma, mochulukira, mumadzifunsa, "Chifukwa chiyani wina angachite zimenezo kwa iwo okha?"
Chifukwa chimodzi? Kutentha makilogalamu ambiri. Wina? Kuwonjezera mphamvu, mphamvu, ndi kuyenda.
Kuonjezera ngakhale mphindi zochepa za maphunziro a plyometric ku chizoloŵezi chanu nthawi zonse mukhoza kuwonjezera kuntchito kwanu pamene mukupanga mphamvu ndi mphamvu zambiri pamilingo, zinthu ziwiri zomwe zingathandize kuti ntchito zanu zina zikhale zosavuta. Chinsinsi ndichotseketsa kuti musapewe chovulaza.
Zofunikira
Maphunziro a plyometric akhala akuthandiza kwambiri ochita masewera komanso ochita masewera olimbitsa thupi kuti agwiritse ntchito mphamvu zawo. Zingamve zachilendo, koma njira imodzi yowonjezera mphamvu ndiyo kuwonjezera kukongola kwa miyendo yanu. Izi ndi zomwe zimachitika ndi kubwereza kubwereza (chimodzi mwa zizindikiro za kuphunzitsidwa kwapineometric): Nthaŵi iliyonse pamene muthamuka, zibambo zanu zimatambasula ndiyeno zimagwirizana ndi zomwe mukutsatira. Ndichokutambasula kuchokera ku kulumpha koyamba kumene kumapangitsa kuti kachiwiri kwanu kudumphire kwambiri.
Ndi othamanga, kuphunzitsidwa kwa plyometric kumaphatikizapo masewero olimbitsa thupi makamaka omwe amapangidwira masewera awo monga kulumpha kuchokera pa nsanja ndikukwera pansi kupita pa nsanja yapamwamba.
Ambiri a ife sitikusowa masewero olimbana ndi vutoli, koma mukhoza kuphatikizapo mtundu wa plyometric womwe umasunthira kuntchito yanu kuti muwonjezere mwamphamvu ndi zovuta.
Zifukwa zochepa chabe zoyesera plyometrics:
- Ndi njira yosinthira ntchito yanu, kuwonjezera mavuto onse ndi mphamvu
- Zimapangitsa kuti thupi lisavomereze, njira yodzikongoletsera yonena kuti mutha kukhazikika pamodzi
- Imawonjezera mphamvu m'mthupi. Mudzakhala ndi mphamvu yowonjezera pa zonse zomwe mukuchita - Cardio worksouts, mphamvu mphamvu, komanso ntchito zapakhomo
- Ikuwonjezera mphamvu yomwe, kachiwiri, imabweretsa ntchito zina zomwe mukugwira ntchito komanso tsiku ndi tsiku
- Ikuwonjezera kuyenda m'magulu anu
- Ikhoza kukuthandizani kutentha makilogalamu ambiri pamene mukugwira ntchito
Kusamala
Maphunziro ozungulira:
- Yapambana, yayikulu ndipo ikuphatikizapo masewera olimbitsa thupi . Musayesere maphunzirowa mpaka mutaphunzira mwakhama kwa miyezi yambiri ndikupewa kwathunthu ngati muli ndi ululu wosakanikirana kapena kuvulala.
- Amafuna mphamvu ndi chipiriro, onetsetsani kuti mumapanga pulogalamu yonse ya maphunziro a cardio ndi mphamvu musanayese.
- Zingathe kuvulaza - Elizabeth Quinn, Sports Medicine Guide, akuchenjeza m'nkhani yake, Plyometrics-The Controversy akupitiriza , "Kuvulala kwakukulu kwa maseŵera kumayambitsidwa ndi minofu yambiri yomwe imadutsa miyeso yovuta ... Khalani ndi mphamvu kuposa kukwera bokosi la 2 mpaka 3 ndikukweza bokosi lina? " Pezani maphunziro oterewa, kuyambira kumaphunziro ophweka (mwachitsanzo, kulumphira m'malo ndi kudumphira kozizira) ndikuwongolera omwe asanasunthire kuchita zovuta zambiri.
- Izi ziyenera kuchitika mukakhala mwatsopano, osati pamene mwatopa kale, ndipo muyenera kutsatiridwa ndi tsiku lopumula kuti thupi lanu likonzeke ndikubwezeretsanso.
- Izi ziyenera kuchitidwa kamodzi kapena kawiri pamlungu. N'zosavuta kudzivulaza ndi mtundu wa maphunzirowa, choncho khalani osamala.
Kachilinso, kukhala osamala ndi kuchita masewero olimbitsa thupi poyamba kungakuthandizeni kuti muzitha kupeza njira yophunzitsira. Tsopano, mungatani kuti muphatikizepo nthawi zonse?
Ngakhale zochitika za plyometric ndizopita patsogolo, ngati muli bwino, musakumane ndi zovulala ndipo mukuyang'ana zovuta, kuwonjezeranso kuntchito yanu yachizolowezi yowonjezera kungapangitse kukula ndi kukula kwa pulogalamu yanu yonse.
Kukonzekera Plyo
- Kutentha : Onjezerani masewera olimbitsa thupi mukatha kutentha kwambiri kotero thupi lanu likonzekera machitidwe
- Zovala Zochititsa Makhalidwe Abwino: Valani nsapato zabwino, masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pamwambapa: Pansi lamatabwa, malo odyera masewero, phokoso, etc. m'malo mochita konkire
- Konzekerani Chigamulo: Zochita za Plyo ndizovuta kwambiri, zomwe zimafuna kulumpha ndi kubwera ndi ziwalo zofewa kuti muthetse kuvulala. Elizabeth Quinn, Sports Medicine Guide, akulangiza "... wothamanga m'mayiko mofewa pazendo zazing'ono ndikugwedeza ku zidendene. Pogwiritsa ntchito phazi lonse (ndi malo akuluakulu) pofika pamtunda kumathandiza kuthetsa mphamvu zamagulu." Muyeneranso kupeŵa kupotoza pamene mukuyenda, zomwe zingayambitsenso kuvulaza.
- Pezani M'kati Mwawo: Musaiwale, plyo ikukweza pamphuno, komanso minofu ndi minofu. Ndibwino kuyambitsa zochepa, kuyesera kuchita masewera olimbitsa thupi kuti thupi lanu liziyenda mwatsatanetsatane ndipo pang'onopang'ono kuwonjezera mphamvu pa nthawi.
- Konzani Zochita Zanu : Ngati mumazichita bwino, machitidwe a plyo ndi ovuta ndipo amatenga zambiri kunja kwa thupi. Pokonzekera ntchito yanu pa sabatayi, yesetsani kugwira ntchito molimbika kwambiri pambuyo pa tsiku lopuma kuti thupi lanu likhale mwatsopano. Pitirizani kuchita masewera olimbitsa thupiwa mpaka masiku awiri osaphatikizapo pa sabata kuti mupatseni nthawi yanu.
Kuwonjezera Plyo ku Ntchito Yanu
Pali njira zingapo zomwe mungapangire maphunziro a plyometric m'zochitika zanu zamakono.
- Maphunziro a Pakati : Kuphunzitsa nthawi kumaphatikizapo kupititsa patsogolo kwambiri ndi nthawi yowonongeka, njira yabwino yodziyesera nokha. Yambani ndi masewera olimbitsa thupi, monga Squat Jumps, kubwereza kwa masekondi 30-60. Tsatirani izi ndi zosavuta zochita, monga kuyenda, kwa pafupi mphindi 2-3 ndi kubwereza.
- Kuphulika Kwakukulu : Njira ina ndiyo kupukuta masewera olimbitsa thupi nthawi zonse zomwe mumapanga kuti mupite kuntchito. Mwachitsanzo, kutenthetsa kwa mphindi 10, ndiye kuti muziyenda mwendo wofulumira kapena kuyenda (pamtunda kapena kunja) kwa mphindi zisanu. Panthawi imeneyo, pita ndipange mphindi imodzi ya jack plyo (kapena masewera olimbitsa thupi). Bwererani ku kuyenda kwanu / jog ndikuchitanso kachiwiri mumphindi 5. Mukhozanso kusintha nthawi yanu yonse yopuma (mwachitsanzo, kusuntha kwa mphindi mumphindi 3, kenako 6, kenako 10, kenaka mubwerere ku 3, etc.).
- Ntchito Zapang'ono, Zapamwamba : Njira ina ndiyo kupanga plyo kuti mupange masewera olimbitsa thupi. Ikani palimodzi masentimita khumi kapena awiri ndikuchita chimodzimodzi kwa masekondi 10-60, kupumula malinga ngati mukufunikira pakati pa zochita zanu kuti mubwezeretse. Mungafune kusunga izi mwachidule, kuzungulira 20-30 mphindi kuti musapitirire.
Amenewa ndi malingaliro ochepa chabe, ndipo ngati mukufuna zina zowonjezera, ndiwe wovomerezeka wabwino pa mavidiyo owonetserako kunyumba. Vidiyo yoyenera ingakuphunzitseni machitidwe osiyanasiyana ndikuwonetsani mawonekedwe abwino komanso momwe mungaphunzire zambiri.
M'munsimu muli ena alangizi ndi mawebusaiti kuti mupeze zochitika zazikulu zamagetsi:
Mindy Mylrea amapereka mavidiyo angapo apamwamba. "All Out Cardio" imapereka njira zambiri zamagetsi, " Tabata Trek" ndi yabwino kwa oyendayenda ndi maulendo a njinga zamoto komanso "Zozizwitsa Zosangalatsa," zimatero zonse.
Cathe Friedrich amapereka maphunziro osiyanasiyana osiyanasiyana, mavidiyo ena akugwiritsa ntchito sitepe ndi ena osagwiritsa kanthu koma thupi lanu. Kupita kunja kumaphatikizapo "Mayi Max," "IMAX 2," ndi kanema yovuta ya HIIT , yotchedwa, chabwino, "Hiit - High-Intensity Interval Training" yomwe ikuphatikizapo ntchito zitatu zosiyana ndi matani a machitidwe a plyo. Cathe ndizomwe mungasankhe kuti muzitha kugwira ntchito.
Pano, mudzapeza ntchito zosiyanasiyana ndi malingaliro monga:
- Dera lapamwamba la Cardio ndi Mphamvu
- Ntchito Yopangira Bootcamp
- Dera Loyendayenda la Kalori
- Kunja Kutsegulira Ntchito
- Zochita za Plyo za Kupewa Kuipa kwa ACL
- Kupititsa patsogolo Jump Yanu Yowonekera
- Kugwiritsa Ntchito Zochita Zolimbitsa Thupi
Kumbukirani kuti maphunziro a plyometric ndi ntchito yapamwamba ndipo ambiri a ife sitiyenera kuchita zambiri kuti tipeze phindu - kamodzi kapena kawiri pa sabata kokwanira. Kufikira pa zochepa zochita masewera olimbitsa thupi ndi njira yabwino, komabe, kukweza msanga mtima wanu mwamsanga ndi kukonza mphamvu, mphamvu ndi minofu kupirira.
> Zotsatira:
> American Council on Exercise. Buku la ACE Personal Trainer , Edition 3. San Diego: American Council on Exercise, 2003.
> Fowler K, Kravitz L. "Mphamvu Zowonongeka." IDEA Fitness Journal . Vesi 8, Nambala 9 September 2011.