Eyona > Isantya > Iiplyometri zesantya kunye nokudubula - isisombululo

Iiplyometri zesantya kunye nokudubula - isisombululo

Ngaba iiplyometric zonyusa isantya?

IPlyometri, eziintshukumo apho utsibela khona ngokudubula kwaye uchithe ixesha elincinci emhlabeni kangangoko kunokwenzeka, kufunyenwe kuyephuculaukubalekaisantyakunye nokusebenza ngokufanelekileyo.12.09.2017





I-Tryon ngumdlalo wokunyamezela, owona msitho mfutshane ungabizwa ngokuba yi-super sprint, kodwa enyanisweni ibandakanya okuncinci, ukuba kukho nantoni na, ke usenokuzibuza ukuba kutheni ungafuna ukongeza ukuzilolonga kwinkqubo yakho njengoko silapha kwindawo yokuhlambela iqela namhlanje iplyometry dip meexlain plyometry iyadubulaIzinto eziluncedo kakhulu kuthi endleleni kwaye zichazwa njengomsebenzi ovumela umsipha ukuba ufezekise amandla aphezulu kwelona xesha lifutshane kunokwenzeka lokuzivocavoca ngeBiometric ubeke izihlunu zakho phantsi komthwalo nomzimba wakho ubunzima njengoko bandiswa kwaye ke balindele ukuba banciphise ngokukhawuleza kwaye baphindaphindeke kangangoko kunokwenzeka, xa ubeka oku kwimisipha yakho ngokunyanzelwa okunyanzelekileyo, bayomelela kwaye sonke siyazi ukuba amandla omlenze olungileyo abalulekile xa uhamba ngebhayisikile kwaye ubaleka. Kusenokwenzeka ukuba ulivile igama lesantya sokunxibelelana xa usebenza kwaye lo ngumcimbi wexesha. Umgama kwaye uya kuqaphela ukuba unyawo lwakho luwushiya ngokukhawuleza kangakanani umhlaba emva kokufika, oku kuphucula ukusebenza kwayo njengoko igcina kwaye inciphisa amandla ngakumbi kuko konke ukukhaba zingaphi iinkcukacha zikaRaishin kwaye iyichaphazela ngokuqinisekileyo imithambo yakhe ye-gaitplyometric, zonke ezo zihlunu zincinci zangaphakathi zixhase ukuze usebenze kwaye usebenze unyawo lwakho kunye nomlenze ongezantsi kunye nokwenza izihlunu ezinkulu kunye nokubanceda kwipateni elungileyo ukuzisa xa kufikwa kumgangatho wakho.

Ayizukukwenza ukuba usebenze ngakumbi njengembaleki, kodwa iya kukwenza ungabi sengozini yokwenzakala kwaye ngenxa yoko ungabi sengozini yokwenzakala. Uyakwazi ukubaleka ixesha elide kwaye kunokwenzeka ukuba ubaleke ngokukhawuleza. Ifom elungileyo kunye nokugxila kuyadingeka kule mithambo kunye nokuzifudumeza, kwaye kungenxa yokuba ulindele ukuba ungazilulazi izihlunu kwaye usebenze ngokukhawuleza nangokukhawuleza, ukuba kwenziwe ngokufanelekileyo kwaye kufakwe kwinkqubo yoqeqesho lwe-triathlon , kuya kufuneka ubone ukuphucuka okubonakalayo kwintsebenzo yakho yonke kungekudala, namhlanje sinezinto ezintlanu zemithambo esikhethileyo esihamba kuzo uneehops ezisisikwere ezinemilenze enye njengoko zivakala ngathi, uzokutsiba kwiimbombo zone ze isikwere, ke qala ngokuma kumlenze wakho wasekunene uze ucinge ukuba kukho isikwere phambi kwakho kwaye utsibela phambili kwikona ephezulu ngasekunene, hlala ngokuqinileyo kumlenze wakho wasekunene kwaye uqiniseke ukuba unemali eseleyo ukusuka apho uzakuxhuma emlenzeni wakho wasekhohlo uye kwikona elandelayo ukusukela apha uzatsiba ubuye umva kwakhona ngomlenze wakho wasekhohlo kwaye ekugqibeleni ungcileza ngomlenze wakho wasekunene ubuyele kwindawo yokuqala kwangoko xa unebhalansi yakho kwaye apho ujika umva t ulwalathiso ukuze ubuyele umva ujikeleze isikwere ngokwewotshi, ngoko ke tsiba ukusuka ekunene uye emlenzeni wasekhohlo yibambe phambili uye ekhohlo uye emhlabeni kumlenze wakho wasekhohlo, emva koko uwelele emhlabeni ngomlenze wasekunene uze emva koko utsibe ubuye umva, ke umhlaba kumlenze wakho wasekunene kwaye ugqibezele apho uqale khona ngoku ufuna ukugqibezela iiluphu ezintathu kumacala omabini ukuze zizonke izikwere ezithandathu zinqumame imizuzwana engamashumi amathandathu, xa uthe waphumla uphinde kwakhona kwaye uzame kathathu okanye kane.

Ukutsiba okunzulu kukuzivocavoca iaplyometric phantse zonke iimbaleki ezinokuxhamla kuzo. Siza kujolisa kwiiseti ezine zokuphindaphinda ezisibhozo ukuya kwezilishumi kwaye sizenze ezi zihlandlo ziphindwe kathathu ukwandisa inani lokuphindaphinda kuseti, okanye singalonyusa inani leesethi ezonyukayo esizenzayo kodwa sigcine ukuphindaphinda ngeseti enye ngokufanayo indawo yokuma kwibhokisi encinci yokutsiba emgangathweni kunye nokuma kwindawo eguqulweyo usabela ngokukhawuleza emgangathweni ukutsiba phezulu emoyeni kangangoko kunokwenzeka, xa iinyawo zakho zibetha emhlabeni, jika iingalo zakho phezulu ukongeza ngaphezulu isantya kunye namandla okutsiba kwakho ukubuyela umva okanye kwibhokisi kwaye uphinde inkqubo. Ngokwenyani lo ngumthambo obalekayo, kwaye injongo yawo kukuphucula ixesha lakho lokudibana, ke ukunciphisa ixesha elisezantsi konyawo lwakho ukuze wenze oku, hamba ngemilenze yakho uthe nkqo kangangoko kwaye zama nje ukuma ukubeka ibhola yonyawo ukuze ithole lakho lamathambo, amathanga kunye ne-glutes zenziwe ukuba zikushukumisele phambili, ukuze iimpundu zakho zidityanise yonke imisipha ngasemva kwemilenze yakho kwaye iya kufumana ulungelelwaniso kuba uya ziingalo zakho kufuneka uziqhubele phambili kulomthambo ufuna ukugxila ekubeni namaqatha neenyawo ezomeleleyo, ke ngoku ucinga ngokunciphisa elo xesha lokudibana naxa izinto zihamba kakuhle xa usendleleni okanye kubunzima uyabaleka, kuya kufuneka ngoku uve isandi esicace gca kwaye ufuna ukuba uzame iimitha ezingama-40 ukude emva koko ubaleke ezinye iimitha ezingama-20 uye kwiA.



Ukubuyela umva kwaye siphinda-phinda rhoqo kahlanu xa uqala umlo wamanqindi jumpsit kubaluleke kakhulu ukuba siqale ngobude obusezantsi kwaye sonyuse ukuba njengoko siqhubeka, sihamba phezulu kakhulu ngokukhawuleza, siza kwenzakalisa iinyani zethu, ngokukhawuleza okukhulu, mayibe njalo Qala ukugoba phambi kwebhokisi yakho oyikhethileyo, yehlisa umzimba wakho, emva koko utsibe ebhokisini, ujikelezisa iingalo zakho ukuze ukonyuse ujingi lwakho. Umhlaba kwiibhola zeenyawo zakho kwindawo yokugoba kancinci kwaye ugcine ibhalansi yakho yesibini okanye ezimbini ezilungileyo, okwesibini njengoko uphucula, ungonyusa ukuphakama kweqonga onokuthi utsibe kulo ukuqala iseshoni yethu. Singaqala ngokuseta iiseti ezisibhozo ukuya kwezilishumi, umzekelo, kwaye sizenze iiseti ezimbini ukuya kwezintathu ngokuphumla okuninzi okufunekayo phakathi kwezo seti kwaye njengenkqubela phambili sinokwenza ukuphindaphinda ngeseti kwaye sinokwenza iiseti ezininzi, kodwa thina singabonyusa kwakhona ukuphakama kwebhokisi yethu, njengenye indlela yenani labaphindayo kunye noseto olunye, sinokusebenza kubude bexesha ndingacebisa imizuzwana engama-45 ukuya kuma-60 yokutsiba okuqhubekayo kwaye ungayenza loo nto uninzi lwakho unokwenza iiseti ezimbini ezintathu, vele uphinde ubuye njengoko ufuna phakathi kweeseti kunye nolunye uqhubeko eziphakamileyo ezahlukeneyo kunye neebhloko.

Lo ngomnye umthambo wokubaleka ophindaphindiweyo njengomthambo we-plyometric, kwaye ngokusisiseko kukubaxa kokubaleka ngenjongo yokuchitha ixesha elininzi emoyeni kangangoko, ke uza kuqala ukusebenza kwaye emva koko uqalise ukwandisa ubude bomgama wakho ngoku ukucinga malunga nokuphakama kunye nokude nako konke ukubetha. Ngelixa ugcina isiseko sakho kodwa usebenzisa iingalo zakho ukukuqhubela phambili, ukuxhuma yenye indlela eluncedo yokubamba amandla ombane wokuqhushumba ofunekayo ngelixa usebenza. Ke fumana izinyuko ezikhululekileyo zasimahla kwaye uqiniseke ukuba azikho mtyibilizi kwaye umgama ofanelekileyo uyahlukana kwaye ujonge ukwenza iihambo ezintandathu ngexesha.

i-strava ebalekayo kunye ne-GPS yokuhamba ngebhayisikile

Ukuba ufuna ukubona inqaku malunga nokuziqhelanisa nokusebenza kwesitayile esenzelwe ngokukodwa i-triathletes nceda ucofe apha, ukuba ufuna ukubona elinye inqaku lendlela onokuphucula ngayo umgangatho wakho cofa apha

Yintoni i-plyometrics yesantya?



IPlyometri(ekwabizwa ngokuba zii-plyos) luhlobo loqeqesho lokuzivocavoca olwenzelwe ukuvelisa iintshukumo ezikhawulezayo, ezinamandla, kunye nokuphucula imisebenzi yenkqubo yemithambo-luvo, ngokubanzi ngenjongo yokuphucula ukusebenza kwezemidlalo.

Ngaba ii-plyometrics zilungile kubasubathi?

AbahluziEkuqaleni

Injongo eyi-1 kukuphuhlisa isantya.IPlyometrisisiqwenga soqeqesho, xa sisetyenziswe kwiidosi ezisezantsi, sinokuqinisaKulungileimikhwa kunye nokukhulisa amandla kunye nokuqhuma.

Ngaba imida ikwenza ukhawuleze?

Ukubopha kunceda iimbaleki ukuba ziphucule ulungelelwaniso kunye nesingqisho. Okokugqibela, njengoko ukubopha kungumsebenzi omkhulu kakhulu, sisixhobo esinamandla sokuphuculaisantyaukusuka kwi-5-20 yeemitha, okanye ukukhawulezisa phakathi. Itndiza kuthandakanjaloyenzaenamandla ngakumbi kwiintshukumo ezinokudubula, njengokutshintsha indlela kunye nokutsiba umlenze omnye.27. Ngo-2016.



Yintoni le namhlanje bafana sithetha ngezantya ezibini, eyona nto ibaluleke kakhulu kumdlalo nanjengoko sisebenza kwisantya sethu veki nganye. Ezi zinto zintlanu ziphambili ziya kukunceda uzithathe ngokungazenzisiyo Ukuphucula isantya sakho ngokukhawuleza kunanoma ngubani na, ewe, awunguye umnumzana, mnumzana, molo bafo, iimetriki zePilar ezisisiseko soqeqesho. Le yimithambo eya kuthi ifundise izihlunu zakho ukuba zifumane amandla aphezulu ngexesha elincinci, ngenjongo yokunyusa isantya samandla kunye nokudubula kugcina izinto zilula kangangoko ukuze kumzekelo wokuqala ubone indlela yokutsiba ngaphandle i-engile encinci, iyatshintsha iinyawo kwaye iyatyhala ngokukhawuleza nje ukuba ibethe emhlabeni.

Unokwenza le milenze inye. Qaphela ukuba xa ndifika emazantsi ndisazipompa iingalo zam xa ndigqiba ukubuyela kumda wamanyathelo ambalwa emva koko ndiphume kancinci ndize kwelinye icala. Ukutsiba kwemilenze emibini okanye ukutsiba okubanzi kulungele ngaphezulu kwesantya sakho kuphela okunokuthi kuchaphazele ukutsiba kwakho nkqo okungomnye nje umdlalo.

Wonke umntu unokuphucula. Qala ngemilenze yomibini ngaphezulu nje kancinane kububanzi be-hip ngaphandle kwaye uBendand uzama ukutsiba uye phambili kangangoko kunokwenzeka. Abadlali abaninzi baphoswa yinto kuba kubonakala ngathi ayibalulekanga okanye kulula kakhulu, kodwa ngomsebenzi ophindaphindiweyo baya kukunika amandla kunye nokudubula kwi-Giving Sprint yenye yezona ntshukumo zethu zinzima ozilwela ngazo ukuze ubambe ulungelelwano phakathi isantya kunye nokutsiba nkqo ngokuthe nkqo.

Okwesibini xa ubetha emgangathweni uqhuma ubuye phezulu kwaye ngaphezulu, ezi yindlela elungileyo yokuqhubeka uqhuba umlenze wakho phantsi ukuze ukhabe ngenene ngemilenze yakho yomibini kwaye utyhale eludongeni uqale ngomlenze omnye phezulu kuma-90 I-degree angle, tyhala umlenze wakho wokuma uye phambili kwaye ukuba unesingqisho esihle thm ungasonyusa isantya kwaye usebenze ngokutyhala kwaye usebenze nzima ngalo lonke ixesha ibhokisi yethu ixhuma ilandelayo okanye ibar encinci kwaye unyuka uzolule, uya kuhlala Olunye unyawo kwaye uye ngqo ekutyhaleleni phezulu ukusuka apho, yintoni eyenzayo, idala amandla ngakumbi kwi-drive yakho kwaye iya kulingana ne-sprint ekhawulezayo. Ukutsiba kwe-squat kuyinto yakudala yentshukumo yethu yokuqhushumba kunye namandla omlenze, ke ayizukuphoswa, usenokukhumbula kwangethuba indlela esiziguqule ngayo ngokongeza amabinzana, ekunokwenzeka ukuba oko kwenzeka ngokuqhushumba nokujikeleza embindini womoya emva koko ubuyisele umva ngolunye uhlobo. Tsiba olo hlobo lomsebenzi kuba bengafuni nje ukuba kwiqela kwaye oko kubi kakhulu ngenxa yexabiso lezinto oza kuzifumana, xa usenza le mithambo kufanelekile imizuzwana emibini eya kuthatha Iqhekeza elincinci leerabha, njengengcali uyenza loo mithambo ubuncinci kabini ngeveki, kukho iindlela ezingapheliyo zokuqinisa iteyiphu uyisebenzise, ​​kodwa kule nto siyifunayo namhlanje, lo msebenzi ugqibelele kuko konke esikwenzayo kukuxelisa umlobothi umtya weqatha lakho ngasemva kwakho kwaye uliphakamise ngokungathi uyabaleka, ushukumisa ezakho iiArms kwaye uzame ukuhlala ululwelo, nokuba kubelula ukuluqonda, luhlobo lolo lwekhasethi, yibeke nje apha emaqatheni kwaye uhambe ngokufanayo ungayitshintsha imilenze umlenze wakho uphinde uphinde kwelinye icala.

Isitshixo kukufumana ukunganyangeki nentshukumo ye-sprint, eya kukwenza ukuba ukhawuleze kakhulu. Le ntshukumo iya komeleza kwaye izinzise imilenze yakho, siyenza le nto ngaphandle kobunzima kwaye ingaphezulu kokukulungeleyo namhlanje siza kuba mhlophe Uya kuba sejimini kungekudala ukuze yonke le nto ukhathazeke ngayo, kodwa Sizakubeka unyawo olunye ebhentshini okanye kwinqwanqwa kwaye sizithobe ngqo phantsi, ukuzama ukunciphisa ukujija kwaye ungavumeli idolo langaphambili liguqe ukuba sele unayo le nto uyenzileyo, umi phambi kweqatha. kwaye uyazi ukuba ayilunge kangakanani imilenze yakho, ukuba uyakwazi ukuyenza ngaphandle kokubambelela kwinto ethile intle, kodwa ayongxaki ukuzifumana ubambelele kancinane entweni ukugcina ibhalansi yakho iphantsi kangangoko unako ngelixa ukugcina umlenze wakho wangaphambili uthe tye kangangoko, ukuba awukakulungeli ukuya ezantsi kangangoko unakho ngelixa uhlala uzinzile kwaye usonyusa isantya esincinci, ngokucacileyo awuyi kungqina ukukhawulezisa kwakho konke kunye nesantya ngaphandle kokuba uzityhale oku ukuyivala yonke sinoluhlu lomgama inc Ukuphinda usebenzise i-sprints kwaye Ukujolisa kwibhola ekhatywayo yokubaleka encinci kufuna utshintsho olukhulu lwendlela ke kufuneka uqiniseke ukuba uyayifumana nayo. Sinezinto ezikhawulezayo ezimbalwa apho kugxilwe ekufumaneni isantya esiphezulu.

Siqala ngee-10, 20 kunye neeyadi ezingama-40 xa sifika kwindawo yethu yokupaka izithuthi siya kubeka iimakethi kwiimitha ezintlanu ngaphandle ukuze sityhalele emva kwako nakuphi na ukulibaziseka. Olu qheliselo luya kukunceda ngeendlela ezininzi kunenye, okt ukuba ungaphumelela kuzo, yenze xa ungakwazi ukuthatha ikhefu, wenze into ekufuneka uyenzile, kodwa uziqhelanise nokwenza into yonke imihla eya kukwenza ube ngumdlali ongcono njengamazwana kwaye ukhetha ukubhalisela uxolo

Ngaba ukutsiba squats kukwenza ukhawuleze?

Xhuma squatsNyusaeyakhoAmandla okuqhushumba, ukuphucula amandla aphezulu nangaphantsi, kunye nokutshisa iikhaloriNgesantyaKunesiqhelosquats. Amandla aqhushumbo anikawenaukukwazi ukuhambaNgesantyakwaye uhambe ngokukhawuleza, iimbaleki zebhola ekhatywayo, intenetya, kunye nomkhondo kunye nenkundla bayilwela.

Ngaba iiplyometric zinokwakha umsipha?

I-Plyometricuqeqesho lujolise ekwandiseni ukomelela kunye nokusebenza kweentsinga ezikhawulezayo. Ukuguqula oku kwigumbi lobunzima kwiiseti zakho ezinzima kuthetha ukubandakanyeka okukhulu kweyakhoizihlunuImicu yomeleleyo yokunyusa kwakho, ekhokelela kwisantya kunye nasekuzuzeni amandla.

Ngaba ukwenza iiplyometric mihla le kubi?

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Ukuzivocavoca nge-plyometric kwenza njani ukuba uqhume ngakumbi?

Ezi zinto zintathu zokugqibela aziveli kuqeqesho lwamandla wedwa, ke kubalulekile ukuba ujikeleze imeko yakho yokomelela ngoqeqesho lokutsiba (elinye igama le-plyo). Zonke iintshukumo zeplyo zifuna ukuba izihlunu zakho zolule kwaye zenze isivumelwano ngokukhawuleza, okubanceda ukuba babe nesiqhushumbisi.

Yeyiphi eyona mithambo iplyometric ilungileyo ngesantya?

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