Kufambisa kweplyometric jumps ndiyo yakanyatsodzidzira miitiro inogona kushandiswa kukudziridza simba uye agility. Nepo vanhu vakawanda vachifunga nezvekufambisa mberi, zvakakosha kusanganisira maitiro anoita simba uye kugadzikana munguva dzekufambisa zvidzidzo zvakare.
Sei Uchifambira Mberi
Kuwedzera mhando ipi neipi yezvikamu zvakasiyana-siyana-ku-kufamba kumakadziro ako zvakakosha. Kufambisa kwekufambisa hakusi kungovandudza simba, kugadzikana, nekubatana, vanobatsirawo kuderedza dambudziko rekukuvara kwemitambo kuburikidza nekuwedzera kuenzanisa uye kugadziriswa kwemuviri kuburikidza nemuviri wose nekuvandudza kusungirirwa kwehudyu, mabvi, uye magumbo.
Kufambisa kwekufambisa kunobatsirawo kuwedzera simba rakaenzana mumasumbu emuviri wakadzika, kusanganisira vashandi vekudzika uye vatengi .
Vatambi vanogara vachida, kana kuti kamwe-kamwe, vanochinja maitiro, kutema kana kumira, kuisa kwekugadzirisa kwepamusoro kuchavandudza mitambo yekuita. Kunyanya, avo vanoita masikati nemitambo yepamatare-yakadai sebhola, basketball, yebhola, rugby, uye tennis-pamwe chete nevechikepe, vanocheka mafirimu, vanoita gymnasts, uye kunyange vanosimudza dombo, vanogona kubatsirwa nekuwedzera kune-side-to-side agility drills kwavari kudzidzira tsika.
The Reason for Plyometrics
Vatambi vanofanirwa kuchengetedza simba, kutonga, uye kuenzanisa munguva yekutsvaga kusvika kune rumwe rutivi gareal motion uye kuchinja. Nenzira yakawanda, mutambi anogona kupa simba nenzira mbiri: (1) achishandisa muviri wake, kana (2) kukanda kana kutura chimwe chinhu chakakura.
Kuchinja kwepineometric imwe yemigwagwa inonyanya uye yakanakisisa yevatambi kukura nekuwedzera simba . The lateral plyometric jump is one exercise that mainly uses the athlete's body weight to generate power.
Usati wamboita mapepa ekugadzirisa kwepalometric, nzvimbo yakanaka yevatambi kunotanga kuvaka simba remuviri wenyama ndeyokuita mashomanana ekugadzirisa (zvakadai se ladder drills uye dot drills) uye zvishoma nezvishoma unowedzera kuti uende. Zvimwe zvinowedzera zvakanaka kune pineometric routine zvinosanganisira zvose-out sprints, stair run / bounding, uye burpees.
Maitiro Okuita Pakupedzisira Plyometric Jumps
Ichi ndicho chimiro chepamusoro cheplyometric chinofanira kungoshandiswa chete mushure mekunge mumwe munhu ane simba rakanaka rekushanda nekubatana. Vasati vaita lateral plyometric jumps, vatambi vanofanira kunyatsokwaniswa kukwanisa makera (kusvetuka mberi / kumashure uye kurutivi / kurutivi pamusoro pezvipingamupinyi zvakadzika). Zvadaro, vanogona kukwanisa kupedza nyore nyore kupindira kweplyometric, zvakadai sekuti tum jumps.
Vakagadzirira: Chengetai basa iri mushure mekunyatsopisa. Iwe unoda kutanga nechinhu chimwe chete kunze kwerwonzi pavhu kusvikira iwe uchinetseka nedivi-ku-kurutivi kuruka. Dzivisa kuita basa iri pane zvakaoma (zvakadai sekrete) iyo yakaoma pazvibatanidzwa. Dzidzira pamatanda, uswa, jecha, hardwoods, kana gym pasi kuitira zvibereko zvakanakisisa.
The Set: Netsoka kwete kupfuura hup-width zvakaparadzana, pfugama namabvi kuti uite pasi.
The Go: Simbisai zvitsitsinho zvenyu nekukurumidza kumhanyira kumusoro uye kurutivi kune rumwe rutivi rwemutsara. Nyika zvishoma uye inobvisa kushamiswa nekunyanyisa zvakanyanya. Dzokorora kuruka mberi uye mberi pamusoro pemutsara paunenge uine mapepa ako uye chiuno chiuno uye uchitarisana mberi.
Iwe unogona kusiyanisa kuitika kwako kuitira kuti iwe ugare uye udzoke pamakumbo ose kamwechete, kana kuti ugare kune rimwe rutsoka rwekutanga uye upiwe nekfupi kaviri-danho.
Zvingani? Ita zvishoma kwemashure makumi matatu kusvika kune makumi matanhatu nemakumi mashanu, zororo pamasekondi 60 kusvika ku90 dzozodzokorora zvitatu kana kuwedzera kune imwe nzvimbo yekudzidzira dunhu.
Kufambira mberi: Shandurai nekukurumidza uye kukwirira kwekumhanya. Dzidzira kuchenesa mutsetse nemakumbo ako akakwirira uye akakwirira, pasi zvishoma uye inokurumidza kudzoka. Kana uchinge wakasununguka, wedzera ukuru uye kukwirira kwechipingamupinyi iwe uri kutamba. Wedzera masendimita mashomanana panguva apo iwe uchivandudza.
Wedzera kuoma: Ita rimwe rumbo rembambo. Izvi zvichava nesimba, simba, uye kugadzikana. Kutumbuka, kuwira, kumira uye kuputika kune rimwe gumbo kunobatsira kuvaka kugadzikana uye kugadzikana.