Kana iwe wakamboona mutambi webcball achikwira kuti akande ibhora mumambure kana kutarisa mumhanyi achikwira pamusoro pechigumbuso mumugwagwa, unoona plyometrics. Vazhinji vedu tinotoita plyometrics tisingatombozvioni - Kana iwe wakambosvetuka kusvika pane chimwe chinhu pakakwirira rakawanda, waita plyometric exercise.
Chii chaicho chiri Plyometrics?
Ne mienzaniso iyo, unogona kuona kuti plyometrics inoratidziro yemabasa makuru anoshanda anogadzirisa kune imwe nzvimbo itsva.
Haisi kungovhura jacks kana kusvetuka tambo, zvinosanganisira kufamba kunofanana nekukwira, kusungira uye kupikisa miitiro inowedzera kuwedzeredza kutenderera kwemafupa.
Chinangwa chacho? Kudzidzisa mishonga kuti ibudise simba rinokurumidza, izvo zvinowedzera kushanda kwevatambi uye kushandisa muviri zvakafanana.
Chii Chinoitika Panguva Yokudzidzira Kuita Plyometric
Izvi zvinotaridzika zvinoitika paunosvetuka, chimwe chikonzero chatinowanzotaridzira plyometrics sekumhanya kudzidzira. Somuenzaniso, kana iwe ukasvetuka mubhokisi kana nhanho uye wobva watumbuka pasi, i quads inotambanudza sezvinoita mabvi ako achikotama uye nokukurumidzira kubvumirana zvakare nekukwira kwotevera. Ndiyo kutungamira kwekutanga kutamba kunowedzera yechipiri kuruka.
Kunyange zvazvo kurovedzwa kwepineometric kune chimwe chinhu chinomhanya nevatambi, kurovedza muviri kunogona kukohwa zvinyorwa pamwe nenzira yesimba, simba, kunyanya kutsungirira uye kupisa mamwe makorikori. Muzvokwadi, kuwedzera pomeometric kudzidzisa kubasa kwako kunogonawo kuwedzera kubuda kwemazuva - Makori ako unopisa mushure mekuvhima.
Paunoita zvakasimba, simba replumetric exercises, mwoyo wako unotanga kuwedzera, dzimwe nguva uchikutora iwe mune vanaerobic zone . Iwe unongogara imomo kwechinguva chiduku, asi yakareba zvakakwana kupisa mega-makoriyumu paunenge uchiwedzera simba uye simba kumutumbi wako.
Plyometric Precautions
Kunyange zvazvo kurovedza kwepineometric kwakanaka kune vamwe vanhu, hazvisi zvevanhu vose, uye, sechinhu chero chipi zvacho muupenyu, kune zvimwe zvishoma kune iyi yekudzidziswa.
Zvimwe zvinhu zvokufunga nezvazvo:
- Dambudziko guru rekukuvadzwa - chero nguva yaunenge uchinge uchinge uchinge wauya, unoisa njodzi yekukuvadzwa asi rudzi urwu rwekudzidzira, runowanzobatanidza kudzika, kudzika, uye kutumbuka kunogona kuisa dambudziko pamapauriri ako. Nguva imwe neimwe kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uine humwe hutano hunopfuura hutano hwako.
- Kwete kune vanotanga - Kana uchangotanga kana iwe usati wamboita rudzi urwu rwekudzidziswa zvisati zvaitika, zvakakosha kuisa mukati maro. Mudzidzisi wega kana mudzidzisi ane ruzivo rwakakura pakubatsira iwe kugadzira chirongwa chekudzidzisa plyometric chinokodzera hutano hwako hwepamusoro uye zvinangwa.
- Zvakanyanya kuoma - Plyometrics inonyanya kutengesa pamisungo, inogadzirisa mishonga uye mwoyo uye kuti iwe unozviita kakawanda unovaita zvakanyanya. Iko rudzi rwekurovedza rungasafadzi kune vanhu vanoda kushandiswa zvakanyanya.
- Inogona kukonzera kudarika -Plyometrics haisi chinhu chaunoda kuita zuva rimwe nerimwe kunze kwekuti iwe uri mutambi wenyanzvi. Kuedza dzimwe plyometrics mu 2 kana 3 workouts vhiki, uye kuzorora kwemazuva mushure mekunge, zvichida zvakakwana kuti muyero wekushandisa. Kupfuura izvozvo uye iwe unopisa mungozi.
Mienzaniso yePymometric Exercises
Zvimwe nezvekudzidzisa kweplyometric .
Kunobva:
American Council on Exercise. ACE Personal Trainer Manual, 3rd Edition . San Diego: American Council on Exercise, 2003.