Plyo Pushups: Kodi Phindu Lake Ndi Momwe Mungadziwire Izi

Zamkati

• Kodi maubwino a plyo pushups ndi ati?
• Momwe mungapangire plyo pushup
• Malangizo a chitetezo
• Momwe mungapangire kuti plyo pushup ikhale yosavuta
• Momwe mungapangire kuti plyo pushup ikhale yovuta kwambiri
• Tengera kwina

Plyometric (plyo) pushups ndi masewera olimbitsa thupi omwe amagwira chifuwa, ma triceps, abs, ndi mapewa. Ndi mtundu uwu wa pushup, chinthu "cholumpha" chimawonjezeredwa kuzolimbitsa thupi kuti chikhale chovuta komanso chowopsa.

Ma Plyo pushups amatha kuthandiza kuwotcha mafuta ndikupanga minofu. Ochita masewera ambiri amawachita kuti athandizire kukonza masewerawa pomanga nyonga, kupirira, komanso kuthamanga.

Ma Phupo pushups sakuvomerezeka kwa oyamba kumene kapena aliyense amene angoyamba kumene pulogalamu yolimbitsa thupi. Kuchita masewerawa ndi koyenera kwambiri kwa anthu omwe ali ndi mphamvu zolimbitsa thupi.

Werengani kuti mudziwe zambiri za maubwino a ntchitoyi, momwe mungachitire mosatekeseka, ndi njira zosinthira kuti zikhale zosavuta kapena zovuta.

Kodi maubwino a plyo pushups ndi ati?

Monga momwe dzinalo likusonyezera, ma plyo pushups ndi mtundu wa masewera olimbitsa thupi a plyometric. Ndi mitundu iyi ya masewera olimbitsa thupi, mumayesetsa kutulutsa minofu yanu kuthekera kwanu munthawi yochepa. Izi zimathandiza kumanga kupirira, kuthamanga, ndi nyonga mu minofu yomwe mukufuna.

Zochita za Pometometric zimatha kugunda mtima wanu mwachangu. Onetsani kuti mitundu iyi yazolimbitsa thupi ndiyothandiza pa:

• zopsereza zopatsa mphamvu
• kuchepetsa mafuta m'thupi
• kukulitsa kulimbitsa mtima kwamtima

Kuchita ma plyo pushups limodzi ndi maphunziro ena othamanga kwambiri (HIIT) amayenda ngati ma burpees ndikulumphira squats zitha kukuthandizani kuti mukhale ndi mphamvu ndikulimbitsa thupi lanu.

Ma Plyo pushups amatha kuthandiza kulimbitsa magulu ambiri am'magazi m'thupi lanu, kuphatikiza minofu yanu:

• chifuwa
• m'mimba
• triceps
• mapewa

Ma plyo pushups amathanso kuthandizira kuyika ulusi wolimba mwachangu m'chifuwa, m'mapewa, ndi ma triceps. Kugwiritsa ntchito ulusi wofulumira wa minofu kungakuthandizeni kuti mukhale ndi mphamvu komanso minofu. Ochita masewerawa amadalira kulumikizana mwamphamvu kwa minofu kuti iphulike ngati yomwe mumawona pabwalo la mpira.

Kuti mupeze zotsatira zabwino, onjezerani ma plyo pushups pantchito yanu kawiri pa sabata ndi kupumula kwa maola 48 pakati pa magawo.

Omwe adasanthula kuti masewera olimbitsa thupi akuyenera kuchitidwa kangati kawiri pa sabata atha kukhala njira yabwino kwambiri yolimbikitsira mphamvu, magwiridwe antchito, komanso changu.

Zowonjezera sizabwino pazochita zolimbitsa thupi za plyometric chifukwa champhamvu kwambiri.

Momwe mungapangire plyo pushup

Kuti muchite plyo pushup, simukusowa zida zapadera. Tsatirani izi:

1. Yambani pamwamba, kapena pamwamba pa pushup. Mtembo wanu uyenera kukhala wolunjika, wokhazikika (womangika), ndi mitengo ya kanjedza pansi pamapewa anu.
2. Yambani kutsitsa thupi lanu ngati kuti mupanga pushup mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
3. Pamene mukukweza, chitani ndi mphamvu yokwanira kuti manja anu achoke pansi. Pazovuta zina, mutha kuwomba mmanja, koma izi ndizotheka.
4. Ikani pansi pang'ono, ndikusunthira kwa rep rep yanu nthawi yomweyo.
5. Chitani maulendo 5 mpaka 10 pamaseti awiri kapena atatu. Chitani zochepa mobwerezabwereza ngati mwatsopano posamuka, zambiri ngati mwapita patsogolo.

Malangizo a chitetezo

Mafupa a Plyo sakuvomerezeka kwa oyamba kumene. Mumafunikira thupi lokwera kwambiri, phewa, ndi mphamvu yayikulu kuti muzichita moyenera. Mutha kudzivulaza ngati mulibe mphamvu yofunikira komanso kulimbitsa thupi.

Komanso pewani ma plyo pushups ngati mukuchira kuvulala.

Kuti mupange plyo pushup bwinobwino, onetsetsani kuti:

• chiuno chimasungidwa pamlingo wofanana pakuyenda konse
• ntchafu chapamwamba zimasungidwa mogwirizana ndi torso yanu
• pachimake chikugwira nawo gawo lonselo kuti muteteze msana wanu

Perekani minofu yanu osachepera maola 48 kuti muthe kupuma pakati pa ma plyo pushups.

Momwe mungapangire kuti plyo pushup ikhale yosavuta

Ma Plyo pushups amatha kukhala osavuta pochita maondo anu. Simukusowa zida zilizonse, koma mungafune kuyika mphasa wa yoga pansi pa mawondo anu. Kapena mutha kuyesa izi pofewa.

Tsatirani izi:

1. Yambani pamalo omata mutagwada, mukugwada patsogolo pang'ono kuti mukwere pamalo okwera. Gwirizanitsani manja anu pansi pa mapewa anu.
2. Pindani mikono yanu kuti mudzichepetse mu pushup.
3. Nthawi yomweyo kankhirani kumbuyo mwamphamvu, ndikutsitsa manja anu pansi.
4. Bwerani pansi pamalo anu oyambira, ndikupita kumalo anu otsatira nthawi yomweyo.

Momwe mungapangire kuti plyo pushup ikhale yovuta kwambiri

Ngati mwakhala mukumva ma plyo pushup okhazikika, pali njira zopangira zovuta. Ingoyesani kusiyanasiyana uku ngati muli ndi chidaliro pakulimbitsa thupi lanu.

Kuti muwonjezere vuto lina ku plyo pushup yanthawi zonse, mutha:

• Onjezani kuwombera kwina mukatha kuwomba kamodzi kokha.
• Kwezani mapazi anu kuti muchepetse plyo pushup. Kungofunika kukweza pang'ono ndikungowonjezera.
• Ngati mwapita patsogolo kwambiri, yesani kuwomba m'mbuyo kumbuyo kwa thupi lanu.

Tengera kwina

Ma Plyo pushups ndi masewera olimbitsa thupi omwe angakuthandizeni kukhala ndi mphamvu zolimbitsa thupi. Angakuthandizeninso kuti mukhale ndi chipiriro, changu, komanso kulimbitsa thupi.

Ngati mukufuna kulimbitsa thupi kwathunthu, mutha kuwonjezera pazoyenda zina za plyometric monga kulumpha, kulumpha kwa achule, ndi ma burpees.

Ngati mwatsopano ku plyometrics, khalani ndi mphunzitsi wanu wovomerezeka pa malo anu ochitira masewera olimbitsa thupi akuwonetseni mayendedwe anu. Atha kuwonanso mawonekedwe anu ndikukuthandizani kuchita zolimbitsa thupi molondola.