Pymometric exercises, iyo yakave ichidaidzwa kuti "jump jump training," inoputika inofamba inobatsira kusimba simba, simba, nekukurumidza. Izvo zvakatevedzana zvepymetric exercises izvo zvinotevera zvakagadzirirwa kubatsira kusimbisa misumbu inochengetedza mabvi, kuderedza dambudziko rekukuvadza kune gumbo mumabvi anowanzokonzerwa kukuvara-anterior cruciate ligament (ACL).
Kuti uite maitiro aya akachengeteka, iyo nzira inokosha-kunyanya kuti iwe unosvika sei: Softly kubvuma kuremera kwako pamabhora etsoka dzako kutanga, uye zvishoma nezvishoma udzoke zvakare kuchitsitsinho chako uchigadzika mabvi ako akakombama uye chiuno chako chakarurama.
Kana iri midziyo, chinhu chimwe chete chaunenge uchida chirwere chemafemikiti matanhatu (kana chimwe chinhu chinogona kufanana nehukuru). Iwe unogona kutenga cones paIndaneti kana mumitambo yekutengesa zvinhu. Ita zvekudzokorora makumi maviri emabasa ose. Iwe unokwanisa kukwanisa kupedzisa mutambo wose mune zvishoma pasi peawa. Uye kana pane imwe nguva panguva yechiitiko iwe unonzwa kurwadziwa, simira pakarepo.
Nzvimbo Yechemberi Pamusoro Pechimwe Chete
Chinangwa: Kuwedzera simba / simba kusimbisa kutonga kweurusiki
- Simira kune kodzero ye 6-inch cone
- Tarisa kumativi uye kuruboshwe pamusoro pechirungu
- Kana uchangobva kubvisa kona uye tsoka dzose dzakabata pasi, dzikira pamusoro parutivi uye kurudyi
- Dzokorora makumi maviri
Pamberi / Mashure Ekushure Pamusoro peCone
Chinangwa: Kuwedzera simba / simba kusimbisa kutonga kweurusiki
- Tarisa pamusoro pekona, zvishoma nezvishoma uchienda pamabhora etsoka dzako uye uchikotama pamabvi
- Sezvo tsoka mbiri mbiri dzichibata pasi pamberi petsvina, dzokera shure shure kwayo, uchichenjerera kuti usanamatira ibvi rako kumashure kuitira kuti ururamise-mune mamwe mazwi, ramba uchinge wakakotama mumabvi ako
- Dzokorora uchienderera mberi kwemakumi maviri ekudzoka.
Chimwe Chete Gumbo Rinopinda Pamusoro Pechimwe Chete
Chinangwa: Kuwedzera simba / simba kusimbisa kutonga kweurusiki
- Tarisa pamusoro pekona nerutsoka rwako rworudyi
- Pangosvika iwe, fungidzira kumashure pamusoro pekona, uchengetedze zvishoma zvishoma mumabvi ako
- Ramba uchinge usvetuka mberi nepamusoro pamusoro petsvina uchishandisa gumbo rako rokurudyi re 20 reps
- Dzokorora nerutsoka rworuboshwe
Vertical Jumps With Headers
Chinangwa: Wedzera kukwirira kwemajoni
- Mira nemaoko ako kurutivi rwako
- Bhenama mabvi ako zvishoma uye pfugama nemakumbo ako kuti utumidze zvakananga
- Nzvimbo pazvipira zvetsoka mbiri, kuchengeta mabvi ako zvishoma zvakakotama, wozofuratira pachitsinho chako kuitira kuti tsoka yako yose itore mutoro mumuviri wako
- Dzokorora kanomwe
Sumo Jump
Chinangwa: Wedzera simba uye simba rekumhanya
- Kubva pane chimiro, famba uchienda kune imwe nzvimbo nerutivi rwako rworudyi, uchichenjerera kuchengeta mabvi ako akakodzera maererano nechidzitiro chako-mune mamwe mazwi, usabvumira mabvi ako kuti apfuure mberi kwechidzitiro chako
- Kubva pamugwagwa, pfugama nemutsoka wako wekurudyi uye simbisa ruoko rwako rworuboshwe kuruboshwe mune rutsoka rwako rworuboshwe ruri mberi uye gumbo rako rokurudyi riri shure
- Ramba uchigadzira mapapiro, kushandura makumbo, kwekudzokorora makumi maviri
Kunobva:
PEP Program, Santa Monica Sports Medicine Research Foundation, Kubvumbi 3, 2016.