Squat Anopinda Kuvaka Agility uye Simba

Kupumbuka kwepineometric Kuvaka Simba Dynamic

Squat anokwira uye kusvetuka kweplyometric ndiyo inoshandiswa inoshandiswa kugadzirisa simba uye simba pamwe nekubatsira kugadzirisa mutambi wemhepo yakasvetuka . Ichi chiito chinowanzoshandiswa semutambo wokutanga kukudziridza unyanzvi mukusvetuka kwakasimba, kuruka kwepamusoro, kusvetuka kwenguva refu, uye bhokisi rinoputika. Vamwe vanodzidzisa vanoshandisa iyi drill kuti vabatsire kuvandudza nzira yemutambi panguva yekukwira kwesekete .

Iyo squat inomira mashizha emvura pedyo nechokumusoro kwerongwa rwekuvandudza simba rinoputika achishandisa chete mutambi wenhengo yemutumbi. Inogona kuitwa sechinhu chimwechete chekuita muviri kana sekusanganiswa kunosanganisira zvimwe kufamba mberi uye / kana mushure mokunge tamboka.

Nzira Yokuita Sei Squat Inoputika?

Ichi chiito ndeche simba rinosimba rinokurudzira rinofanira kuitwa kana mushure mekudziya kwakakwana.

1. Simira netsoka mapepa akafara uye mabvi zvishoma.
2. Bhota mabvi ako uye uende kunzvimbo yakakwana ye squat.
3. Pasi pechikwereti, shandisa simba zvakasimba zvakananga zvichiuya nemabvi ako kumapfupa ako paunenge uri midair. Pamusoro pekumhanya, mahudyu ako anofanira kugunzva torso yako.
4. Sunungura makumbo ako, ita kuti iwe ugare nekufamba netsoka dzako (zvigunwe, bhora, mabheji, chitsitsinho) uye udzike mu squat zvakare kune imwe nzvimbo inoputika.
5. Paunenge uchisvika pakarepo dzokorora kuruka inotevera.

Tora Nyaya Yakanyanya Kubva kuSecat

Shandisa izvi mazano kuti uwane rubatsiro rwakanyanya kubva pane izvi.

Nail the jump, then tuck. Tucking mabvi ako kumusoro ndeyekufambira mberi. Iva nerugare nejoko rinokwidzika uye uwane imwe yakakwirira usati watanga kuunza mabvi ako muchifuva chako.

Funga nezvekugara kwako. Dzivisa kuita zvinhu izvi pakrete uye shandisa zvinyoro, zvakanyatsotarisa kugadzika kusvika iwe uchinakidzwa nehutachiona.

Usapfuurira. Paunowana chiito chinonakidza kuita uye chinoshanda, kune chido chekuzviita kakawanda. Muchiitiko ichi, kurwisa chido. Shandisa izvi zvinoshandiswa kamwechete kamwechete pavhiki kuti urege kunyanyisa kana kuwedzeredza maitiro pamajoi ako.

Sarudza chii chinonyanya kukosha: kukurumidza kana urefu. Ratidza kuti chinangwa chako ndechei kuita izvi. Kana ikakurumidza, ziva kuti kukwirira kwekumhanya kwako kunotambura. Kana iri yakakwirira, iyo inoshandura kuva mune simba guru, uye zvishoma nezvishoma.

Usanyengedzwa kuti uwedzere kuwedzera , maererano nekuongorora kwezvesayenzi mabhuku akabudiswa mu Journal of Strength uye Conditioning Research . Icho chinosvika pasina humwe rubatsiro rwakatowanikwa nekuwedzera huwandu hwekuita.

Ndiani Anofanira Kuita Squat Anopepuka

Kunyanya, munhu wose.

Chokutanga pane zvose, ani naani anobatanidzwa mumabasa anoda zvakawanda zvekutsvaga, sebhola, bhora, nhamba, baseball, kana track, anofanira kunge ari kuita plyometric maitiro. Ongororo dzakawanda dzekutsvakurudza dzakawana kuti maitiro akafanana nekwenu squat anowedzera kushandiswa kwepfint kubva kune zvose zvinoda simba iro rinoputika kubva mumasumbu.

Iwe hausati uri muduku zvikuru kuti utange kusvetuka. Squat anokwira, asina ruzivo, anogona kubatsira vana vaduku sezera remakore mashanu vachivandudza kumhanya, kukwikwidza, kuenzanisa, uye kugona.

Uhu huripo hunoratidza kuti purogiramu kaviri pavhiki kwevhiki 8-10 kutanga pa 50-60 marumisi purogiramu ichashanda. Purogiramu inotevera yevana vasina ruzivo kana kushivirira kwepurogiramu purogiramu yevhiki ingadai iri purogiramu yakaderera yehurefu kwenguva yakareba. Uye sezvo vanhu vakuru vachengetedza zvikomborero zvakafanana, kusvetuka kwechikwata kunogona kuva nenyaya yemhuri.

_Sources:

_{Domire ZJ, Challis JH. Maximum Height uye Minimum Time Vertical Jumping. J Biomech. 2015 Aug 20; 48 (11): 2865-70. doi: 10.1016 / j.jbiomech.2015.04.021. Epub 2015 Apr 22.}

_{Johnson BA, Salzberg CL, Stevenson DA. Kugadziriswa Kwakarongeka: Plyometric Training Programs yeVaduku Vana. J Strength Cond Res. 2011 Sep; 25 (9): 2623-33. doi: 10.1519 / JSC.0b013e318204caa0.}

_{Maćkała K, Fostiak M. Maitiro Akakomba ekupindira kwePlyometric-Performance nekugadziriswa kwakafanana muKuparadzaniswa Kwekuita Kusiyana. J Strength Cond Res. 2015 Jul; 29 (7): 1956-65. doi: 10.1519 / JSC.0000000000000853.}

_{Sáez de Villarreal E, Requena B, Cronin JB. Migumisiro yePlyometric Training paSprint Performance: A Meta-Kuongorora. J Strength Cond Res. 2012 Feb; 26 (2): 575-84. doi: 10.1519 / JSC.0b013e318220fd03.}