Mutha Kuchita Zolimbitsa Thupi za Plyometric Leg kuchokera kwa Emily Skye Pafupifupi kulikonse

Zamkati

• 2-Phase Squat
• Bweretsani Plyo Lunge
• Gulu la Plyo
• Mkulu Table / Bokosi / benchi kulumpha
• Onaninso za

Zochita za pometometric ndizodabwitsa pakusintha mphamvu, koma kulumpha mozungulira siokonda aliyense. Ngati ndinu munthu amene mumaona masewera olimbitsa thupi a plyo ngati choyipa choyenera, onetsetsani kuti pali njira zowapangitsira kuti azisangalatsa.

Chifukwa chimodzi, mutha kudumpha masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi panja kuti muwone mpweya wabwino. Kulimbitsa mwendo wa plyo kumene Emily Skye adalemba posachedwa ndi mwayi wabwino kutero. Zikuwoneka mwankhanza, koma ndikoyang'ana kumbuyo-monga gombe la Australia, komwe Skye adachita masewera olimbitsa thupi-mwina sangakhale kotero zoipa. (Zogwirizana: 5 Plyo Asunthira Sub Sub Cardio-Nthawi Zina!)

Kuti muyese kulimbitsa thupi, muyenera kungopeza tebulo, benchi, kapena bokosi pamtunda womwe mutha kudumpha. Dera limaphatikizira magawo angapo azolimbitsa thupi zosiyanasiyana zopuma pang'ono pakati. Ndizotheka kunena kuti pomaliza komaliza - kudumpha kwa bokosi - miyendo yanu idzakhala yopweteka kwambiri AF. (Yokhudzana: Ultimate Lower-Abs Workout yochokera kwa Emily Skye)

2-Phase Squat

A. Imani ndi mapazi m'lifupi m'lifupi ndikutsikira pamalo okwera. Sungani kayendetsedwe kake powongoka pang'ono, kenako ndikugwada.

B. Wongolani mawondo ndikuyimirira kuti mubwerere kuti muyambe.

Chitani magawo atatu a 20 obwereza ndi masekondi 10 ampumulo pakati pa seti.

Bweretsani Plyo Lunge

A. Yambani mobwerezabwereza ndi phazi lakumanja kumbuyo. Yendetsani kupyola kumanzere kuti mulumphe kwambiri, ndikuyendetsa bondo kumanja.

B. Bwerani mofatsa ndikubwerera kumapazi kumbuyo kuti mubwererenso kuyamba.

Chitani 3 seti za 8 reps ndi 30-60 masekondi kupuma pakati pa seti. Sinthani mbali; bwerezani.

Gulu la Plyo

A. Imani ndi mapazi m'lifupi m'lifupi ndikutsikira pamalo okwera.

B. Yendetsani zidendene kuti mudumphe mwamphamvu momwe mungathere. Mukafika, nthawi yomweyo khalani pansi.

Chitani magawo atatu a 15 obwereza ndi masekondi 30-60 ampumulo pakati pa seti.

Mkulu Table / Bokosi / benchi kulumpha

A. Imani patsogolo pa bokosi lokhala ndi mapazi otambalala phewa. Swing mikono ndi hinge m'chiuno mmbuyo ndi chifuwa chachitali, kumbuyo mosalala, komanso pachimake.

B. Gwirani manja kutsogolo, pogwiritsa ntchito liwiro kudumpha mmwamba ndi kutsogolo pang'ono, ndikutera mofewa ndi mapazi onse awiri pabokosi.

C. Imani, kutseka mawondo ndikutambasula m'chiuno. Bwererani pansi kuti mubwerere kuti muyambe.

Chitani ma seti 4 a ma reps 10 ndi masekondi 30-60 ampumulo pakati pa seti.

Onaninso za