Konke Odinga Ukukwazi NgePlyometrics (Kanye Nokuzivocavoca Okulungele Amadolo)

-Delile

• Ukuzivocavoca kwe-Plyometric Knee-Friendly
• Khetha ama-Shock Absorbers akho
• I-Plyometric Training Gear engcono kakhulu
• Uzodinga Okokhelekayo Okuhlangene
• Buyekeza kwe-

Ziningi izindlela zokuthola umjuluko omkhulu, kodwa ama-plyometrics anesici esingu-X esingenakho okunye ukujima: Kwenza ube ocwebe kakhulu futhi usheshe kakhulu.

Ngoba ama-plyometrics ngokuvamile athola imicu esheshayo emisipha yakho-efanayo naleyo oyisebenzisela ijubane le-sprint-futhi uqeqeshe uhlelo lwezinzwa lusebenze kahle ekutholeni leyo micu esheshayo, izivivinyo ziyisihluthulelo sokuthinta amandla amakhulu emisipheni yakho. . Eqinisweni, isifundo esisha ku- Ijenali yeSayensi Yezemidlalo Nezokwelapha bathole ukuthi abadlali besifazane be-volleyball abenza ama-plyometric asebenza kabili ngesonto (imizuzu engama-25 kuya kwengama-40 yama-plyo drill-ngokwesibonelo, ukuqhuma okufana nokugxuma) kuthuthukise kakhulu imishanguzo yabo, kepha labo abenza ezinye izimo abakwenzanga. Lokho kusho ukuthi ama-plyo reps akho enza umsebenzi ophindwe kabili, akwenze uqine futhi usheshe futhi.

Lapha, imibono oyidingayo ukukhulisa ama-squats akho, amaphaphu akho, namapulangwe akho ngokuhlukahluka kwe-plyometric, ngezansi, kusuka kuJesse Jones, umqondisi wohlelo lweBascamp Fitness eSanta Monica nakwezinye izindawo zaseCalifornia. Shintsha kuzo ngezikhathi ezinamandla amakhulu enkambisweni yakho, noma zama ama-drill namavidiyo kulawa makhasi ukuze uzuze zonke izinzuzo ze-plyo. (Okuhlobene: I-5 Plyo Ishukumisela ku-Sub ye-Cardio (Kwesinye isikhathi!))

Ukuzivocavoca kwe-Plyometric Knee-Friendly

Yebo, ufunda lokho kahle. "I-Plyometrics ingenye yezindlela ezingcono zokwakha amandla emisipha asebenzayo azungeze ilunga, okusiza ukulixhasa," kusho uDkt Metzl, ophinde abe Umumo Ilungu leBrain Trust. I-Caveat: Namathela indawo yokuhlala. Uma amadolo akho ewela ngaphakathi njengoba ufika ku-squat noma i-burpee, yakha amandla akho we-butt ne-quad. UDkt Metzl uncoma ukwenza ama-squats omlenze owodwa onesihlalo ngemuva kwakho, uhlale phansi okwesikhashana bese uqeda ukusukuma. (Sebenzisa le tweak eyodwa ukuze ulungise ubuhlungu bamadolo uma ugijima.)

Khetha ama-Shock Absorbers akho

Ukugijima i-plyo fest. "Kufana nochungechunge lwamaphaphu e-plyometric," kusho uDkt. Metzl. Kepha ukugoqwa kwezicathulo zakho kuxhomeke kuwe: Umkhandlu waseMelika Wokuzivocavoca Ukuzivocavoca uthi ngisho nalabo abasebenza ngemishini yokuphefumula ngeke bathinte ijubane lakho, ifomu noma ukusetshenziswa kwamandla kagesi. Zama: Sketchers GOrun Ride 7 ($ 95; sketchers.com), Brooks Glycerin 16 ($ 150; brooksrunning.com), noma iHoka One One Clifton 4 ($ 140; hokaoneone.com).

I-Plyometric Training Gear engcono kakhulu

Kunomhlaba we-plyometrics ngale kwe-burpees. Zama la mathuluzi wokubamba umoya.

• Ipulatifomu: Amabhokisi ePlyo-kusuka kuma-intshi ayisithupha kuya phezulu-angakhuphula umfutho wakho. Zama le drill esheshayo evela ku-Becca Capell, umqeqeshi oyinhloko ku-iFit ukuqeqeshwa okubonakalayo: Fudumala ngeminithi elingu-1 lokunyathela ebhokisini. Bese wenza imizuliswano emi-3 yokugxuma kwamabhokisi angu-10, nishintshane ngama-step-over angu-10 ezinhlangothini kuya ohlangothini. (Nansi indlela yokwenza kahle ukugxuma kwebhokisi noma kuzwakala kungenakwenzeka.)
• Intambo Yeqa: Intambo yokweqa ingashisa ama-calories angu-13 ngomzuzu. Zama ukuhlanganiswa kwezintambo zikaCapell: Yenza imizuliswano emi-3 yezintambo eziyi-100 kanye nezingu-10 eziguquliwe (ngamadolo) ama-plyo push-ups; landela ngemijikelezo emi-3 yokugxuma kwezintambo zomlenze owodwa, kushintshana okungama-25 kwesokudla futhi okungama-25 kushiye umjikelezo ngamunye. (Lo mzuzu wokuzilolonga wezintambo wemizuzu engama-30 ushisa inani lamahloni lamahlanya.)
• Ukubuyisa: Qala ngalesi sifunda esimnandi esivela kuFayth Caruso, umqeqeshi oyinhloko weBellicon rebounders. Yenza imizuzwana engu-60 ngayinye ye-jump squats ukusuka phansi ukuya ku-rebounder, ukusunduza kwe-plyo kuhlaka, kanye nokugijima endaweni. Bese wenza imizuzwana engu-90 yokushaya. Yenza isifunda amahlandla ama-4.

Uzodinga Okokhelekayo Okuhlangene

Manje uyazi ukuthi imishini ye-plyometric eyenziwe kahle ngeke ibangele ubuhlungu obuhlangene. Kodwa ukudla indlela eya emadolweni aqinile akukwazi ukulimaza noma-ikakhulukazi uma izinhlungu zikugcina uphansi. Abasubathi abanobuhlungu obuhlangene obuhlobene nokuzivocavoca abathathe amagremu ayi-10 e-collagen hydrolyzate ngosuku babike ukwehla kwezimpawu phakathi nocwaningo lwamaviki angama-24 ePenn State University. Ungathola i-collagen-eyakha izicubu ze-cartilage emajoyini-kusuka ezinhlanzini, amaqanda abamhlophe, umhluzi wethambo, i-gelatin, noma i-collagen powder, kusho uSusan Blum, MD, umsunguli weBlum Center for Health eRye Brook, eNew York. (Noma zama lesi sitsha se-kiwi kakhukhunathi se-collagen smoothie.) Futhi thola ama-antioxidants ezithelweni ezinemibala egqamile nemifino ukuze uvikele amalunga kunoma yimuphi umonakalo owenziwe nge-oxidative angase awenze, uthi.

Buyekeza kwe-