Chilichonse Chimene Muyenera Kudziwa Zokhudza Plyometrics (Zowonjezera Zolimbitsa Thupi)

Zamkati

• Zochita Zolimbitsa Thupi za Plyometric za Knee
• Sankhani Ma Shock Absorbers Anu
• Zida Zabwino Kwambiri Plyometric Training
• Mudzafunika Mafuta Ophatikizana
• Onaninso za

Pali njira zambiri zopezera thukuta labwino, koma ma plyometric ali ndi X factor yomwe ma workout ena ambiri sakhala nayo: Kukupangitsani kukhala wosemedwa kwambiri komanso wothamanga kwambiri.

Chifukwa ma plyometric nthawi zambiri amatenga ulusi wopota mwachangu m'miyendo yanu-womwewo womwe mumagwiritsa ntchito kuthamanga mwachangu-ndikuphunzitsanso dongosolo lamanjenje kuti liziyenda bwino popanga ulusi wofulumirawo, zolimbitsa thupi ndizofunikira kwambiri kuti mugwire mwamphamvu minofu yanu . M'malo mwake, phunziro latsopano mu Zolemba za Sports Science ndi Medicine adapeza kuti osewera azimayi a volleyball omwe adachita zolimbitsa thupi kawiri pamlungu (25 mpaka 40 mphindi plyo-mwachitsanzo, kuphulika kumayenda ngati kudumpha) adasintha kwambiri ma sprint awo, koma omwe adachita zina sizinatero. Izi zikutanthauza kuti ma plyo reps anu akuchita ntchito ziwiri, kukupangitsani kuti mukhale olimba komanso achangu.

Pano, malingaliro omwe mukufunikira kuti mukweze ma squats, mapapo, ndi matabwa anu ndi kusiyana kwa plyometric, pansipa, kuchokera kwa Jesse Jones, woyang'anira pulogalamu ya Basecamp Fitness ku Santa Monica ndi malo ena aku California. Sinthanitsani iwo mwamphamvu kwambiri munthawi yanu, kapena yesani zojambulira ndi makanema patsamba lino kuti mupeze zabwino zonse za plyo. (Zokhudzana: 5 Plyo Imasunthira ku Sub kwa Cardio (Nthawi zina!)

Zochita Zolimbitsa Thupi za Plyometric za Knee

Inde, mwawerenga pomwepo. "Plyometrics ndi imodzi mwa njira zabwino kwambiri zopangira mphamvu ya minofu yogwira ntchito mozungulira mgwirizano, zomwe zimathandiza kuthandizira," akutero Dr. Metzl, yemwenso ndi wothandizira. Maonekedwe Membala wa Brain Trust. Chenjezo: Matira potera. Ngati mawondo anu akugwedezeka mkati pamene mukukwera squat kapena burpee, pangani mphamvu yanu ya matako ndi quad. Dr. Metzl amalimbikitsa kupanga ma squat a mwendo umodzi wokhala ndi mpando kumbuyo kwanu, kukhala pampando kwa mphindi yachiwiri kenako ndikuyimirira. (Gwiritsani ntchito tweak imodzi kuti mukonze maondo anu mukamathamanga.)

Sankhani Ma Shock Absorbers Anu

Kuthamanga ndi pyo fest. "Zili ngati mapapu angapo a plyometric," akutero Dr. Metzl. Koma kutsekedwa kwa nsapato zanu kuli kwa inu: An American Council on Exercise Study ati ngakhale omwe amamwa mankhwalawa sangakhudze kuthamanga kwanu, mawonekedwe anu, kapena mphamvu yanu yamagetsi. Yesani: Sketchers GOrun Ride 7 ($95; sketchers.com), Brooks Glycerin 16 ($150; brooksrunning.com), kapena Hoka One One Clifton 4 ($140; hokaoneone.com).

Zida Zabwino Kwambiri Plyometric Training

Pali dziko la plyometrics kuposa ma burpees. Yesani zida zogwirira ntchito.

• Nsanja: Mabokosi a Plyo-kuyambira mainchesi asanu ndi limodzi kupita mmwamba-atha kukulitsa mphamvu yanu. Yesani kubowoleza mwachangu kuchokera kwa Becca Capell, wophunzitsa wamkulu pa iFit maphunziro enieni: Konzekerani ndi mphindi 1 yolowera pabokosi. Kenako pangani ma round atatu a ma box 10, osinthana ndi 10-to-side step-over. (Umu ndi momwe mungadziwire kulumpha kwa bokosi ngakhale zikuwoneka kuti sizingatheke.)
• Kulumpha chingwe: Chingwe chodumpha chimatha kutentha makilogalamu 13 pamphindi. Yesani kusakaniza kwa zingwe za Capell: Chitani zopindika zitatu pazingwe za zingwe 100 ndi 10 zosinthidwa (pa mawondo) ma plyo push-ups; tsatirani ndi maulendo atatu akudumpha chingwe cha mwendo umodzi, kusinthana 25 kumanja ndi 25 kumanzere kuzungulira kulikonse. (Masewera olimbitsa thupi a mphindi 30 amawotcha mafuta ambiri amisala.)
• Rebounder: Yambani ndi dera losangalatsa ili kuchokera ku Fayth Caruso, mphunzitsi wamkulu wa ma rebounders a Bellicon. Chitani masekondi 60 kudumphadumpha kuchokera pansi mpaka kubwezera, ma plyo pamakina, ndikukhazikika m'malo mwake. Kenako chitani 90 masekondi a bouncing. Chitani kuzungulira 4 nthawi.

Mudzafunika Mafuta Ophatikizana

Tsopano mukudziwa kuti kubowola kwa plyometric kochitidwa bwino sikungayambitse kupweteka kwamagulu. Koma kudya njira yopita ku mawondo amphamvu sikungapweteke ngakhale-makamaka ngati zowawa zikukulepheretsani kukhala pansi. Ochita masewera olimbitsa thupi omwe amamva zowawa zolumikizana zolimbitsa thupi omwe amatenga magalamu a 10 a collagen hydrolyzate patsiku akuti kuchepa kwa zizindikilo pamaphunziro a 24-sabata la Penn State University. Mutha kupeza collagen-yomwe imamanga minofu ya cartilage m'magulu-kuchokera ku nsomba, mazira azungu, msuzi wa fupa, gelatin, kapena ufa wa collagen, akutero Susan Blum, MD, yemwe anayambitsa Blum Center for Health ku Rye Brook, New. Mzinda wa York. (Kapena yesani mbale iyi ya kiwi coconut collagen smoothie.) Komanso pezani antioxidants kuchokera ku zipatso zamitundu yowala komanso zamasamba kuti muteteze mafupa ku kuwonongeka kwa okosijeni komwe angabweretse, akutero.

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