Vatambi vakawanda uye vadzidzisi vanoshandisa plyometric kudzidzira maitiro ekuvaka simba nekukurumidza, kuvandudza kuwirirana nekugadzirisa uye nekubudirira kuvandudza mitambo yekuita. Zvakakoshawo kuziva kuti izvi ndezviitiko zvepamusoro-ngozi, uye zvinogona kuwedzera kungozi yekukuvara kana zvichishandiswa zvisina kururama kana pasina chikonzero chakasimba chekudzidziswa
Chii Chinonzi Plyometric Exercises?
Kudzidzira kwepineometric kune zvakananga, yakakwirira-yakasimba kudzidzira maitiro anoshandiswa kukudziridza simba remitambo (simba nekukurumidza).
Kudzidzisa kwepineometric kunosanganisira kukwirira-kwisa, kuputika kwemisungo inoshandisa iyo invoke kutambanudza reflex (kutambanudza musumbu isati yaita zvibvumirano kuitira kuti zvibvumirano zvine simba guru). Maitiro akajairika emapineometric maitiro anosanganisira hoops, jumps, uye kushambadzira kunoenderana. Chimwe chiziviso chinonzi plyometric chinosvetuka kubva mubhokisi uye chichigumburwa kubva pasi uye kune imwe, bhokisi rakakwirira. Izvi zvinowedzera kuwedzera kukurumidza uye simba uye kuvaka simba.
Kunetseka Nezvokuchengetedzwa kwePlyometrics
Nyanzvi mumunda wekushandisa masayenzi ane maonero akasiyana-siyana eplyometrics. IAmerican College of Sports Medicine inotaura kuti "kurovedza kweplombometric ndeyekuchengetedza, kubatsira uye kunakidza basa kwevana nevechiri kuyaruka zvakapa kuti purogiramu yakanyatsogadzirwa uye inotarisirwa." (Verenga zvakawanda muPlyometric Training for Children uye Adolescents).
IAmerican Council on Fitness inokurudzirawo maitiro ekuita plyometric kana yakaitwa zvakanaka.
Uye iyo National Strength uye Conditioning Association inopa mamiriro ekumira panzvimbo yeplyometrics.
Plyometrics (uye chero ipi zvayo inogadzirisa muviri ) inogona kuwedzera njodzi yekukuvara kana iwe usingatevere zvimwe zvidziviriro zvekuchengetedza. Simba guru rinoumbwa panguva iyi rinoda kuti vatambi vashandise zvishoma uye nekudzidziswa kwakakodzera.
Nzira Yakachengeteka Yokugara
Chinonyanya kukosha chepurogiramu yakachengeteka uye inobudirira yeplyometric iri kukudziridza nzira yakachengetedza yekugara. Izvi zvinoreva mutambi wenyika zvishoma nezvishoma pane zvigunwe uye zvigumbuso kune zvitsitsinho. Nokushandisa rutsoka rwose (uye nzvimbo yakakura yepamusoro) yekutsika, inobatsira kubvisa kukanganisa kwemasimba pamajoini. Chimwe chinhu chinokosha pakunogara kwakakodzera ndechokudzivisa kusanganisa kana kumira kumativi pamabvi.
Mazano Okuchengetedza
- Plyometrics inorumbidzwa chete nokuda kwevatambi vakanaka
- Iwe unofanirwa kuva nehupamhi hwemasimba emakumbo usati waita plyometrics
- Svetura zvakasimba usati watanga plyometrics
- Tanga zvishoma nezvishoma nezviduku zviduku uye zvishoma nezvishoma uzvike kusvika kune kukura kukuru
- Nyika zvishoma nezvishoma nemaitiro akakodzera (ona pamusoro) kuti uwane kushamiswa
- Rega kuzorora kwakakura pakati pekushanda kweplyometric
- Dzoka pakarepo kana iwe uchinzwa marwadzo muzvikamu zvako
- Ngwarira kukuvara kwekuchenesa zviratidzo.
- Shandisa zvipfeko zvine zvakawanda zvokugadzirisa kuti ubatsire kunetseka
- Ita plyometrics pane zvinyoro zvishoma kana zvakakonzerwa chete
Iyi purogiramu yekudzidzira chirongwa yakashandiswa kudzivirira kukuvara kweAACL muvakadzi vatambi vematambo. Sangano rekudzivirira kukuvadzwa kweAACL rakawanikwa kuti kuderedze nhamba yekukuvara kweAACL zvikuru. Iro chirongwa chekudzidzisa chinodzidzisa kudzivisa nzvimbo dzine ngozi, kunowedzera kushanduka uye simba uye rinoshandisa maitiro eplyometric.
Ramba uchifunga kuti iwe unogona kukura simba guru uye simba kunze kwekushandisa plyometrics, asi kana iwe ukatora mumitambo inoda kuti kuruka uye kumhanya, kudzidziswa kweplyometric kunogona kubatsira mukuvandudza unyanzvi nekushanda.
Sources:
Kudzidzisa Pineometric Kwevana uye Vana Vachiri Kuyaruka, December 2001.
American Council on Exercise, Plyometrics: Kudzora Impact / Maximum Power, Fit Facts, 2001, M01-076 PLY - 52.