Kana iwe wakambove uri muimba yekurovedza uye ukaona munhu ari pakona achikwira kumusoro uye pasi mumabhosi, achikomberedza pasi kana kutora nekukanda mishonga mipira, waona kuve kwepineometric . Iwe unogona kunge wakanga uchida kuziva asi, kupfuura zvingangodaro, waishamisika, "Sei munhu angazviita izvozvo ivo pachavo?"
Chimwe chikonzero? Kupisa makoriri akawanda. Chimwe? Kuwedzera simba, simba, nekufamba.
Kuwedzera kunyange maminetsi mashomanana ekudzidzira kweplyometric kune zvaunowanzoita zvinogona kuwedzera kushanda kumabasa ako apo uchivaka simba rakawanda uye simba mumakumbo, zvinhu zviviri zvinogona kuita kuti mamwe mabasa ako ave nyore. Chinokosha kuisa mukati maro kuti urege kukuvara.
The Basics
Kudzidzira kwepineometric kwave kwenguva refu iri huru yevatambi uye kudzidzira kuita basa pavanopisa simba. Icho chinogona kunge chisinganzwisisiki, asi imwe nzira yekusimudza simba ndeyokuwedzera kutarisa reflex mumakumbo ako. Izvi ndizvo zvinoitika nekudzokorora kudzokorora (chimwe chezviziviso zvekudzidzira kweplyometric): Nguva imwe neimwe kana iwe uchibva pakusvetuka, zvigadziro zvako zvinotambanudza ndokuzobvumirana nekukwira kwako. Icho chinotambanudza kubva kumhanyo yekutanga iyo inoita kuti wechipiri itumire zvakanyanya.
Nevatambi, kudzidzisa kweplyometric kunosanganisira kudzidzira kwakasimba kwakanyatsorongedzerwa pamitambo yavo yakadai sekumhanyira kubva pachikuva uye kuchikwira kubva pasi kusvika pane imwe nzvimbo yakakwirira.
Vazhinji vedu hatitsvaki maitiro ehuwandu hwekuoma, asi unogona kuisa pineometric-type inofamba mumushandi wako kuti uwedzere kuwedzera uye kuoma.
Zvimwe zvikonzero zvishomanana zvekuedza plyometrics:
- Ndiyo nzira yekushandura kushanda kwako, kuwedzera zvose zvinetso uye simba
- Iyo inowedzera neuromuscular proprioception, nzira inofananidzira yokuti iwe uchava nehana yakanyatsobatana
- Inowedzera simba mumutumbi wakaderera. Iwe uchanzwa humwe humwe humwe humwe humwe humwe humwe hunoita - Cardio workout, simba yekudzidzisa, uye kunyange mabasa ezuva nezuva
- Inowedzera simba iyo, zvakare, inobhadhara mune mamwe mabasa ako uye hupenyu hwezuva nezuva
- Inowedzera kufamba muzvikamu zvako
- Inogona kukubatsira iwe kupisa makoriki akawanda panguva yekushanda kwako
Precautions
Kudzidzisa kwepineometric:
- Yakafambira mberi, yakasimba uye inosanganisira yakakosha miitiro . Usaedze rudzi urwu rwekudzidzira kusvikira wakaramba uchingoedza kwemwedzi inoverengeka uye uzvidzivirire zvachose kana iwe uine marwadzo asingagumi kana kuti kukuvadzwa.
- Inoda simba uye kutsungirira, saka iva nechokwadi chokuti unovaka zvose nepurogiramu yakakwana ye cardio uye simba kudzidzisa usati waedza.
- Inogona kukonzera kukuvara -Elzabeth Quinn, Sports Medicine Guide, inonyevera munyaya yake, Plyometrics-The Controversy Inopfuurira , "Kuwanda kwemitambo kunokonzerwa nemasimba emisimba ye musculoskeletal iyo inopfuura kudarika kwekugadzikana kwemaitiro ... Izvi zvinoreva kukuvara kunokonzerwa nokuwedzerwa simbisai. Chii chinogona kuva chakasimba kudarika kuvhara 2 kusvika 3 bhokisi bhokisi uye kudzokera kune rimwe bhokisi? " Dzorera mumhando iyi yekudzidzira, kutanga nemashandiro akaoma (semuenzaniso kusvetuka panzvimbo uye kukwadza kwechikwata) nekudzidzira avo vasati vafambira mberi kune mamwe maitiro akaoma.
- Izvo zvinofanira kuitwa kana iwe uchangobva kutsva, kwete apo iwe watotanga kuneta, uye unofanirwa kuteverwa nezuva rezororo kuitira kuti muviri wako ugadzirise uye uwanezve.
- Inofanira kuitwa chete kana kamwe kana kaviri pavhiki. Zviri nyore kuzvikuvadza iwe nerudzi urwu rwekudzidziswa, saka iva wakangwarira.
Zvakare, kuva wakangwarira uye kuita zvidzidzo zvekutanga pakutanga kunogona kukubatsira kuti usunungure nzira yako kupinda muchidzidzo cheplyometric. Zvino, iwe unogona sei kuisa plyo muitiro wako?
Kunyange zvazvo maitiro epineometric ari kufambira mberi, kana iwe uri mumamiriro akanaka, usina kukuvara uye uri kutsvaga dambudziko, kuwedzera kune yako nguva dzose yekuita basa kunogona kuwedzera kukudzika uye kuwedzera kwepurogiramu yako yose.
Kugadzirira Plyo
- Kusuruvara: Wedzera plyo maitiro mushure mekunge mave nekudziya kwazvo zvokuti muviri wako wagadzirira kudzidzira
- Quality Athletic Shoes : Iva nehutano hwakanaka, kushamisika shangu uye kuita maitiro aya pamusoro pepamusoro: Gorofu rakaoma, gym floor, track, etc. pane kungori
- Gadzirira Kugadzirisa : Zviratidzo zveplyo zvakakosha zvikuru, zvichida kusvetuka uye kutumisa nemajoka mapfupi kuti urege kukuvara. Elizabeth Quinn, Sports Medicine Guide, inokurudzira "... mutambi wacho anotsika pasi zvishoma nezvigunwe zvigunwe uye zvigumbuso kune zvitsitsinho." Kushandisa netsoka dzose (uye nzvimbo huru) kuitira kugadzirisa kunobatsira kubvisa simba remagetsi pamagungano. " Iwe unofanirwawo kudzivisa kufungidzira sezvaunoita, izvo zvinogona kukonzera kukuvara.
- Dzorera MuIri: Usakanganwa, plyo iri kutengesa pane zvinyorwa, pamwe chete nemisumbu uye zvigunwe. Zvakanakisa kutanga zviduku, kuedza chiedza chiedza chekudzidzira maitiro kuitira kuti muviri wako uve nechikwata chekufamba uye zvishoma nezvishoma kuwedzera kuwedzera kwemazuva.
- Ronga Zvaunoshanda : Kana ukazviita zvakanaka, zviratidzo zveplyo zvakaoma uye zvinotora zvakawanda kubva mumuviri. Paunenge uchironga kushanda kwako kwevhiki, purogiramu yakakwirira-yakasimba plyo workouts mushure mezuva rezororo kuitira kuti muviri wako uve mutsva. Chengetedza rudzi urwu rwekudzidzira kusvika kusvika 1-2 zvisingaiti mazuva evhiki kuitira kuti muviri wako uwane nguva yekuwanazve.
Kuwedzera Plyo kune Zvaunoshanda
Pane nzira dzakawanda dzokubatanidza kudzidzisa kweplyometric muitiro wako wezvino.
- Kudzidzisa kuyananisira : Kupindira kwekudzidzisa kunosanganisira kushandura kukwirira kwepamusoro nekugadzirisa nguva, iyo nzira yakanakisisa yekuedza kuita iwe pachako. Tanga ne-plyo exercises, yakadai se Squat Jumps, achidzokorora kwemasekondi 30-60. Tevera izvi nekuita mashomanana nyore, zvakadai sokufamba, kwemaminitsi anenge 2-3 nekudzokorora.
- Kukwirira-Kwakawanda Kwakawanda : Chimwe chisarudzo ndechokusasa zvirwere zveplyo nguva dzose pakushanda kwako nguva dzose kwepamusoro-yakasimba bursts. Semuenzaniso, svetura kwemaminitsi gumi, ega uende kumhanya kana kufamba (pamba kana kunze) kwemaminitsi mashanu. Panguva iyoyo, chivhara uye uite 1 miniti ye plyo jacks (kana imwe purogiramu). Dzokera kune kufamba kwako / jog uye uite zvakare mune imwe maminitsi mashanu. Iwe unogonawo kuchinja nguva yako mukati mekuvhima muviri (semuenzaniso, plyo kufamba mumaminitsi matatu, ipapo 6, ipapo 10, uye kudzoka kusvika 3, nezvimwewo).
- Pfupi, High-Intensity Workouts : Imwe nzira ndeyekuita plyo kwekuita basa rako rese. Isa pamwe chete 10 kana zvakadaro plyo maitiro uye uite imwe neimwe kwemaawa 10-60, kuzorora chero bedzi iwe unoda pakati pekudzidzira kuti uwane zvakakwana. Iwe unogona kunge uchida kuchengetedza iyi pfupi, maminitsi makumi maviri nemakumi matatu kuti urege kuidarika.
Izvo zvinongova mazano mashomanana uye, kana iwe uchida humwe hutungamiri, iwe uri mukoti akanaka wemavhidhiyo mavhidhiyo. Vhidhiyo yakarurama inogona kukudzidzisa maitiro akasiyana-siyana ekuratidza uye kukuratidza maitiro akanaka uye kuti ungawana sei zvakanyanya maitiro.
Pasi pane vamwe vadzidzisi uye mawebsite nekuda kwekushanda kukuru kweplyometric workouts:
Mindy Mylrea inopa maverengi akakura epakati pemavhidhiyo. "All Out Cardio" inopa huwandu hwemasimba makuru, " Tabata Trek" yakakwana kune vanofambisa uye mabhasikoro uye "Zvinotyisa Zvishoma," zvinodaro zvose.
Cathe Friedrich anopa zvakasiyana-siyana zvekudzidzisa uye kupedza nguva, mamwe mavhidhiyo anoshandisa danho uye vamwe vasingashandisi chinhu kunze kwemuviri wako. Kumira kunze kunosanganisira "Interval Max," "IMAX 2," uye yakaoma chaizvo HIIT video, inonzi, zvakanaka, "Hiit - High-Intensist Interval Training" iyo inosanganisira zvitatu zvakasiyana-siyana uye toni zvepyo maitiro. Cathe isarudzo yakasimba yepamusoro-soro, high impact plyo workouts.
Pano, uchawana zvakasiyana-siyana zvekushanda uye pfungwa dzinosanganisira:
- Advanced Cardio uye Strength Circuit
- Bootcamp Workout
- Yakawedzerwa Calorie-Burning Circuit
- Kunze Kwenyika Basa Rokufambira
- Plyo Runodzidzira kweAACL Kukuvara Kuzvidzivirira
- Kuvandudza Yenyu Yako Yacho
- Kudzidzira Kuita Kudzidzira Kudzidzira
Yeuka, kurovedza kwepineometric ibasa rakafambisa uye vazhinji vedu hatidi kuita zvakawanda kwazvo kuti tikohwe zvibereko - kamwe kana kaviri pavhiki zvakakwana. Kuisa mune zvishoma plyo kudzidzira inzira yakanakisisa, zvisinei, kuwedzera mwoyo wako nekukurumidza nekuvandudza simba rako, simba uye musimba kutsungirira.
> Sources:
> American Council on Exercise. ACE Personal Trainer Manual , 3rd Edition. San Diego: American Council on Exercise, 2003.
> Fowler K, Kravitz L. "Explosive Power." IDEA Fitness Journal . Bhuku 8, Nhamba 9 September 2011.