Kutambasula Kwabwino Kwambiri Pamaso pa Plyometrics

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Mukupita ku masewera olimbitsa thupi kuti mukachite masewera olimbitsa thupi a plyometric? Musanayambe maphunziro anu odumphira, mudzafuna kutambasula-koma zingakhale zopindulitsa ngati mukuchita zolimbitsa thupi (monga ena mwa 6 Active Stretches You should Be Doing). Ngati zotalikitsa zanu zili static-pomwe mumangogwira malo amodzi kwa nthawi yayitali-mungakhale bwino kuti mudumphe gawo lonselo, makamaka malinga ndi kafukufuku watsopano wofalitsidwa mu Zolemba Za Mphamvu & Kafukufuku Woyesa.

Pamene ochita kafukufuku adatenga nawo gawo kuti agwire 30- kapena 60-sekondi static static stretches, gulu loyamba silinapindule ndi ndondomeko yawo yotsatira ya plyometric poyerekeza ndi omwe adadumpha kutentha kwathunthu. Kuphatikiza apo, gulu logwira masekondi makumi asanu ndi limodzi lidawona fayilo ya kuchepa pochita! "Kutambasula mwamphamvu sikuthandiza anthu ambiri omwe akuchita masewera olimbitsa thupi chifukwa sikuti kumathandizira kuyenda kwathu, zomwe ndi zomwe tiyenera kuchita tisanachite zinthu zomwe zimafunikira mphamvu komanso kuthamanga ngati ma plyometric," atero katswiri wazolimbitsa thupi Marni Sumbal, RD, mwini wa TriMarni Coaching ndi Nutrition.

Ngakhale ofufuzawo sanayese kutambasula kwamphamvu, Sumbal akuwakayikira ngati akadakhalapo, atha kukhala kuti awona zolimbikitsa pamachitidwe awo a plyometric poyerekeza ndi gulu losafunda. "Kutambasula kwamphamvu kumathandiza kuti magazi anu azipopa komanso kutithandiza kuti tiziyenda bwino, komanso kusinthasintha, kotero kuti minofu imatha kutalikitsa ndikugwirizanitsa bwino, kukuthandizani kuti muchite bwino muzotsatira za plyometric," akutero.

Plyometrics ndimphamvu kwambiri, mwamphamvu kwambiri, imachita masewera olimbitsa thupi, imawonjezera Sumbal, chifukwa chake kubetcha kwanu ndikutentha ndi zochitika zochepa zomwe zimatsanzira zomwe mukufuna kuchita. Mwachitsanzo, ngati mukufuna kuchita mawondo apamwamba, mutha kuyenda m'malo ngati gawo la kutentha kwamphamvu. Malingana ndi Sumbal, njira yabwino kwambiri yotambasulira plyometrics yanu isanakwane, ndikutenga mphindi zisanu kapena 10 zolimba ngati kudumpha, kumangirira, kuyenda mapapu, kukumbatirana ndi maondo. Kenako mudzayamba masewera olimbitsa thupi anu onse.

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