Kuyini ukuqeqeshwa kwe-plyometric?

I-Plyometrics uhlobo lokuqeqeshwa komzimba. Kubonakala ngokunyakaza okukhulu nokushesha. Kuboniswa ukuqeqesha abantu abafuna ukunciphisa umzimba noma ukwandisa izinkomba zomzimba zamandla, isivinini, ukukhuthazela.

Kuvame ukufakwa njengokuzivocavoca isikhawu phakathi kwezemidlalo eyinhloko noma ukuqina okulula.

Plyometrics - kuyini?

Eminyakeni engaphezudlwana kwamashumi amathathu edlule, iqoqo lokuzivocavoca lakhiwa. Ithole igama "plyometrics" sibonga uFred Wilt. Umsubathi waseMelika ubhekise ekufudumaleni kwabagijimi baseSoviet.

Bazifudumeza ngaphambi kwezinhlanga, benza ukushesha, ukugxuma okubukhali. Ngemuva kwalokho, inqubo yezemidlalo yangena empilweni yabasubathi nabantu abazilungiselele ngokomzimba njengohlobo oluhlukile lokuzivocavoca okukhethekile enkingeni eyodwa.

Kuyini ukuqeqeshwa kwe-plyometric?

Amakilasi ePlyometrics akhuthaza:

• ukuncipha. Ukuqina kokuvivinya umzimba nge-plyometric esikhathini esifushane kudala ukuthi umzimba ushise amakholori amaningi;
• ukuthuthukiswa kwamakhono okwenza ukunyakaza okukhulu, okubukhali, kanye nokunyakaza okunamandla. Amakhono anjalo alusizo kwezobuciko bokulwa, ezokugijima nezokuphakamisa izinsimbi, njll.
• ukwandisa amandla emisipha yezicubu. I-Plyometrics isiza umzimba ukuzivumelanisa. Kuyasiza futhi ukunqoba izehlakalo ezimile;
• ukuthuthukiswa kokukhuthazela. Ukusebenza kwePlio kuthuthukisa ukusebenzisana. Zombili lezi zici ziwusizo empilweni yansuku zonke;
• ukukhula kancane kwemisipha. Ama-Plyometrics awanawo umthelela omkhulu ekukhuleni kwevolumu uqobo, kepha ukusebenza kwe-plio kunomthelela ekukhuleni kwamandla okuqhuma.

Uma umuntu efuna ukuba nokuxhumana okuhle kakhulu, ukukhuthazela, umzimba oqinile, omuhle, ama-plyometric azomsiza.

Ubuhle nobubi

Izinzuzo eziyinhloko zemithwalo ye-plyometric yilezi:

1. Amakholori amaningi alahlekile kuseshini eyodwa yama-plyometrics. Ukuzivocavoca okunjalo kubhekwa njengesisombululo esifanele kulabo abafisa ukunciphisa umzimba.
2. I-Plyometrics ayibandakanyi izivivinyo zamandla kuphela, kepha nokuzivocavoca kwe-cardio. Ngakho-ke, kanye nokulahleka kwamakhilogremu athe xaxa, ungafaka ithoni kuwo wonke amaqembu emisipha.
3. Inkimbinkimbi isiza ukuthuthukisa ukusebenza komzimba: ijubane lokugijima lizokwanda, ukushaya kuzoba namandla amakhulu, futhi ukugxuma kube ngaphezulu.
4. Ukuzivocavoca ngePlio kuyasiza kulabo ababambe iqhaza kwi-volleyball, ithenisi, ezokugijima, ezokulwa neminye imidlalo enamandla futhi esheshayo.
5. Kwabaqalayo, ekuqaleni, akudingeki ukufakwa kwempahla. I-Plyometrics ingenziwa noma nini nanoma kuphi lapho kufaneleka khona. Umgwaqo, indlu, ijimu izokwenza. Okudingayo isisindo somzimba. Kwesinye isikhathi udinga ipulatifomu yesinyathelo ukwenza ukweqa okukhethekile, kanye nezisindo.
6. Ama-Plyometrics anomthelela omuhle esimweni samathenda, enza ukuthi abe nokunwebeka futhi angajwayele ukudabuka.
7. Ukuqeqeshwa kwePlio uhlobo lokuzivocavoca nge-aerobic. Kodwa-ke, umthelela wabo omubi ezintanjeni zemisipha mncane.
8. Ukuzivocavoca umzimba kwandisa umphumela we-anabolic. Kulabo abamatasa bepompa imisipha, kufanele kufakwe ukusebenza kweplio.
9. "Ukungabambeki" kwemetabolism ngesikhathi sokuzivocavoca kwenzeka ngenxa yokuqeqeshwa kwezicubu zemisipha ezibizwa ngokushesha.
10. I-Plyometrics ifaneleka kubo bobabili ubulili. Ukusebenza kwayo kuzofana.

Ubunzima:

• Ukwenza ama-plyometrics kuthinta kabi isimo samalunga, idolo neqakala kusengozini yokubhujiswa.
• Ukugxuma kukhuphula izinga lokushaya kwenhliziyo yakho. Umthwalo obalwe ngokungafanele ungaphazamisa umsebenzi wezitho zesistimu yenhliziyo.
• Ama-plyometrics akufanele enziwe ngabaqalayo abangaqeqeshiwe.
• Kukhona amathuba okulimala ngokuwa ngengozi noma ukufika kokwehluleka.
• Ukuqeqeshwa kwePlio kubeka ubunzima obukhulu emgogodleni.

Ukungafani kwama-plyometrics

Kunemikhawulo eminingi ekuvimbela ekwenzeni lolu hlobo lokuzivocavoca umzimba.

Okungukuthi:

1. Noma yiziphi izifo zenhliziyo, imithambo yegazi, kanye nezitho zokuphefumula. Isibonelo, i-asthma, ischemia, ukungasebenzi kahle, i-bronchitis enamandla, njll.
2. Izifo zomgogodla, amalunga, uhlelo lwamathambo.
3. Ukukhuluphala ngokweqile.
4. Ukuntuleka kokuqina kwezemidlalo.
5. Ukuvezwa ukulimala kwezandla nezinyawo.
6. Noma yikuphi ukuzwa okubuhlungu.
7. Izimo zokwanda kwezifo ezingamahlalakhona.
8. Izifo ezibangelwa amagciwane.
9. Izikhathi zangemva kokuhlinzwa, nezikhathi zokuvuselelwa.

I-Plyometrics ingenziwa ngabantu abakhulile ngokomzimba noma abaqeqeshiwe abanempilo enhle. Ngemuva kwalokho ukusebenza kwe-plio kuzoba lusizo.

Imithetho yokwenza izivivinyo ze-plyometric

Njengazo zonke izinto eziyinkimbinkimbi nohlobo lomthwalo wamandla, ama-plyometric aneqoqo lemithetho eyisisekelo yokuqalisa kwawo ukusebenza. Isidingo sokulandela imithetho nezincomo kuzosiza ukuvikela impilo nokuthuthukisa izinga lokuqina komzimba.

Imithetho imi kanje:

1. Qala iseshini yakho yama-plyometrics ngokuzifudumeza. Ukuqeqeshwa kuphetha nge-hitch. Ngokwesilinganiso, bahlala imizuzu engu-7. Akunasimo lapho lo mthetho unganakwa, ungakhohlwa ukufudumeza imisipha ngaphambi kokuzikhandla, ukuze ungalimazi imisipha kanye nemicu yemisipha.
2. Ukuzivocavoca nge-plio uqobo kuthatha imizuzu engama-45. Kufanele uqale ukuqeqeshwa ngosuku lokuqala kusuka kumaminithi we-15, kancane kancane, ngokuhamba kwenyanga, ukwandisa isikhathi.
3. Njengoba ukwenziwa kusho isivinini nokucija, kuyadingeka ukugxila ekusebenzeni okulungile futhi uqaphele kakhulu ukugwema ukulimala.
4. Ukuvivinya okukodwa kwenziwa kusuka kumasekhondi angama-20 kuye kwangama-40, lapho-ke udinga ukuthatha ikhefu imizuzwana engu-15-20 (kwesinye isikhathi isigamu somzuzu). Kufika ama-reps ayi-8 kusetshenzwe kumbuthano owodwa. Kuthatha imizuzu emi-2 ukuphumula phakathi kwemibuthano.
5. Ukuzivocavoca kwe-Plio kunconywa ukuthi kwenziwe izikhathi ezimbili ngesonto ukuthuthukisa umphumela we-anabolic. Kepha kulabo abafuna ukuthuthukisa amandla namandla emisipha, ungakhuphula kufinyelele kwabathathu. Thatha ikhefu phakathi kwamakilasi okungenani izinsuku ezimbili.
6. Kulabo abafisa ukwenza izivivinyo ze-plio, kufanele bacatshangelwe izinga lokuqina kwabo ngokomzimba. Kwabaqalayo, kungcono ukuqala ukuchitha lawo maphawundi angeziwe nge-treadmill.
7. Ekuqaleni, udinga ukusebenzisa isisindo somzimba wakho kuphela. Ukufakwa kwempahla okungeziwe kungasetshenziswa ngaphambi kwenyanga.
8. Khumbula ukuthi ijubane libaluleke kakhulu kune-amplitude.
9. Ubuso buzodinga okuqinile. Ukumunca ukushaqeka kuleli cala ngeke kusebenze.
10. Ukuhlomisa amalunga ngama-brace kuzokwenza ukuthi ukuvivinya umzimba kuphephe impilo yakho.
11. Awukwazi ukudla kuze kube amahora amabili ngaphambi kokuqala kwenkimbinkimbi.
12. Uzodinga izicathulo ezisezingeni eliphakeme ezinamasoli angasheleli.

Izinhlobo zokuzivocavoca kwe-plyometric

Kunezinhlobo eziningi zokuzivocavoca i-plio. Amanye enzelwe abaqalayo, amanye anenselelo enkulu nakubantu abakhulile ngokomzimba. Lokhu ubuhle besakhiwo - ukuzibandakanya kuso kuzokunika ithuba lokuthuthukisa isivinini sokwenza izivivinyo ezinzima.

Izinhlobo eziyinhloko zokuzivocavoca:

1. Ngokusekelwa. Ukunyakaza ngesivinini esikhulu kwenziwa ngendlela yokweqa ungene ekusekelweni. Amadolo agobile. Ngekhanda lakho eliqondile, udinga ukugxuma kusekelo ngokucindezela okubukhali. Okulandelayo, udinga ukwehla ngesinyathelo esilula emuva.
2. Ixoxo. Ukuzivocavoca kwenziwa ngokugxumela kusekelo, ngemuva kwalokho amadolo kufanele aqondiswe. Ngemuva kwalokho gxumela emuva endaweni yokuqala. Izingalo zigobile ngalesi sikhathi.
3. Ukweqa isithiyo. Lapho wenza lo msebenzi, ikhanda liqondiswa, imilenze iphakanyisiwe kancane. Ngemuva kwalokho badinga ukuqondiswa. Awukwazi ukuhlala ngezitho eziqondile.
4. Ama-lumges. Ngemuva kwe-lunge ejwayelekile (amathanga ayalingana phansi), ukuma kwemilenze kuyashintsha ngokugxuma okubukhali. Ukuze wenze lo msebenzi ngokufanele, udinga ukusunduza phansi ngezinyawo ezimbili. Ngemuva kwalokho, endaweni ephezulu yokuphakamisa, shintsha ukuma kwemilenze.
5. IBurpee. Ukuzivocavoca okunzima. Isikhundla sokuqala ukulungiselela ama-push-ups. Ngemuva kwalokho amadolo adonswa ngokucijile esifubeni. Umzimba uqondisiwe. Kufanele ushaye izandla zakho phezu kwekhanda lakho. Shintsha ukunyakaza. Buyela endaweni yokuqala.
6. Ama-push-up ngokuhlukaniswa kwezintende zezandla. Goba izingalo zakho bese uzicindezela kakhulu phansi. Uma ufisa, ungaxaka ukuzivocavoca umzimba ngokuzama ukwenza ukotini.
7. Ukucindezela kwe-Spiderman. Ngesikhathi sokuzivocavoca, kudingeka ukuguqulwa okubukhali kwezingalo. Donsela umlenze owodwa esifubeni. Ngemuva kwalokho, uhlangothi lomzimba luyashintsha. Abaqalayo akudingeki basuse izandla zabo phansi.
8. Climber. Isikhundla sokuqala - ukulungiselela ama-push-ups. Ngemuva kwalokho umlenze kufanele ulethwe eduze kwesifuba bese uwuthinta. Ngesikhathi seqa, shintsha imilenze uye komunye.

I-Plyometrics iyindlela emnandi futhi esheshayo yabantu abaqinile yokwandisa amandla abo omzimba. Ngeshwa, le nkimbinkimbi inzima kakhulu kulabo ababuthakathaka. Ukuqeqeshwa kwePlio akuvunyelwe kuwo wonke umuntu. Ngakho-ke, noma kunjalo, ukubonisana nodokotela kwenhliziyo, umgogodla kanye namalunga ngeke kube yinto engafanele.

Bukela ividiyo: Keep Your VERTICAL JUMP! - Quarantine Plyometric Workout (Novemba 2024).