Ama-Plyo Pushups: Yiziphi Izinzuzo nokuthi Ungazi Kanjani Ngokuqonda Lokhu Ukuhamba

-Delile

• Ziyini izinzuzo zama-plyo pushups?
• Ungayenza kanjani i-plyo pushup
• Amathiphu okuphepha
• Ungayenza kanjani i-phupo pushup ibe lula
• Ungayenza kanjani i-plyo pushup ibe nzima kakhulu
• Ukudla okudlela endlini

I-Plyometric (plyo) pushups ukuzivocavoca okuthuthukile okusebenza esifubeni sakho, kuma-triceps, ku-abs nakumahlombe. Ngalolu hlobo lwe-pushup, isici se- "jumping" sengezwa esivivinyweni sokwenza kube nzima kakhulu futhi kuqhume.

Ama-pushups we-Plyo angasiza ukushisa amafutha nokwakha imisipha. Abasubathi abaningi bayazenzela ukusiza ukuthuthukisa ukusebenza kwabo kwezemidlalo ngokwakha amandla, ukukhuthazela, nejubane.

Ama-pushups ama-Plyo awanconyelwa abaqalayo noma noma ngubani oqala ngohlelo lokuqeqeshwa komzimba. Lokhu kuvivinya umzimba kufaneleka kakhulu kubantu abanamandla akhule kahle emzimbeni.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zalokhu kuvivinya umzimba, ukuthi ungakwenza kanjani ngokuphepha, nezindlela zokukuguqula kube lula noma kube nzima kakhulu.

Ziyini izinzuzo zama-plyo pushups?

Njengoba igama liphakamisa, ama-plyo pushups awuhlobo lokuzivocavoca kwe-plyometric. Ngalezi zinhlobo zokuzivocavoca, usebenza ngokuzikhandla emisipheni yakho ngokusemandleni ayo esikhathini esifushane. Lokhu kusiza ekwakheni ukubekezela, isivinini, namandla emisipheni oyikhokhile.

Ukuzivocavoca kwe-Plyometric kungakhuphula izinga lokushaya kwenhliziyo yakho ngokushesha. khombisa ukuthi lezi zinhlobo zokuzivocavoca ngamandla ziyasebenza ku:

• ama-calories avuthayo
• ukunciphisa amafutha omzimba
• ukuthuthukisa ukuqina kwenhliziyo

Ukwenza ama-plyo pushups kanye nokunye ukuqeqeshwa kwesikhawu esiphakeme (HIIT) kuhamba njengama-burpees kanye ne-jump squats kungakusiza wakhe amandla ngenkathi kukhulisa ukuqina komzimba wakho we-cardio.

Ama-pushups we-Plyo angasiza ekuqiniseni amaqembu amaningi emisipha emzimbeni wakho ophezulu, kufaka phakathi imisipha eku:

• isifuba
• izisu
• ama-triceps
• emahlombe

Ama-pushups we-Plyo angasiza futhi ekusebenziseni imicu yemisipha esheshayo esifubeni sakho, emahlombe naku-triceps. Ukusebenza kwemicu yemisipha esheshayo kungakusiza wakhe amandla namandla emisipha. Abasubathi bathembele emicimbini yemisipha esheshayo yokunyakaza ngokuqhuma njengalezo ozibona enkundleni yebhola.

Ukuze uthole imiphumela emihle, faka ama-plyo pushup esimisweni sakho sokuzivocavoca kabili ngeviki okungenani amahora angama-48 okuphumula phakathi kweseshini.

Lowo ohlole ukuthi ukuvivinya umzimba kwe-plyometric kufanele kwenziwe kangaki kusikisela kabili ngesonto kungaba imvamisa engcono kakhulu yokwakha amandla, ukusebenza, nokushesha.

Okuningi akukuhle maqondana nokuzivocavoca kwe-plyometric ngenxa yokuqina kwayo okukhulu.

Ungayenza kanjani i-plyo pushup

Ukwenza i-plyo pushup, awudingi imishini ekhethekile. Mane ulandele lezi zinyathelo:

1. Qala epulangwe eliphakeme, noma phezulu kwesikhundla se-pushup. I-torso yakho kufanele ibe kulayini oqondile, ukubandakanyeka okuyisisekelo (okuqinisiwe), nezintende ngqo ngaphansi kwamahlombe akho.
2. Qala ukwehlisa umzimba wakho kube sengathi uzokwenza i-pushup kuze kube yilapho isifuba sakho sicishe sithinte phansi.
3. Njengoba uphakamisa phezulu, yenza kanjalo ngamandla anele ukuze izandla zakho zishiye phansi. Ngobunzima obungeziwe, ungashaya izandla zakho ndawonye, ​​kepha lokhu kungakhethwa.
4. Mhlaba kancane emhlabathini, ungene kummeli wakho olandelayo ngokushesha.
5. Yenza ama-reps ama-5 kuye kwayi-10 ngamasethi ama-2 noma ama-3 esewonke. Yenza ama-reps ambalwa uma umusha ekuhambeni, ngaphezulu uma uthuthukile.

Amathiphu okuphepha

Ama-pushups ama-Plyo awanconyelwa abaqalayo. Udinga umzimba omkhulu ongaphezulu, ihlombe, namandla ayisisekelo ukuze ukwenze kahle nangokuphepha. Ungazilimaza uma ungenalo izinga elidingekayo lamandla nokuqina.

Futhi gwema ama-plyo pushups uma ululama ekulimaleni.

Ukuze wenze ngokuphephile i-plyo pushup, qiniseka ukuthi:

• izinkalo zigcinwa ezingeni elifanayo kulo lonke ukunyakaza
• amathanga aphezulu agcinwa ngokuhambisana nesifuba sakho
• i-core ibandakanyeka kulo lonke ukunyakaza ukusiza ukuvikela umhlane wakho

Nikeza imisipha yakho okungenani amahora angama-48 ukuze ululame phakathi kokwenza ama-plyo pushups.

Ungayenza kanjani i-phupo pushup ibe lula

Ama-pushups we-Plyo angenziwa lula ngokuwenza ngamadolo akho. Awudingi noma iyiphi imishini, kepha ungahle uthande ukubeka umata we-yoga ngaphansi kwamadolo akho. Noma ungazama lo msebenzi endaweni ethambile.

Landela lezi zinyathelo:

1. Qala endaweni epulangwe uguqe ngamadolo, uguqe phambili kancane ukuze ungene endaweni ephezulu yepulangwe. Qondanisa izintende zezandla zakho ngaphansi kwamahlombe akho.
2. Goba izingalo zakho ukuze uzitholele kwi-pushup.
3. Masinyane phindela emuva ngokuqhuma, ususe izandla zakho phansi.
4. Hlanganisa kancane endaweni yakho yokuqala yokuqala, uthuthele endaweni yakho elandelayo ngokushesha.

Ungayenza kanjani i-plyo pushup ibe nzima kakhulu

Uma ubambe kahle i-plyo pushup ejwayelekile, kunezindlela zokwenza kube nzima kakhulu. Zama kuphela lokhu kwehluka uma uzethemba kakhulu emandleni omzimba wakho ongaphezulu.

Ukwengeza ileveli eyengeziwe yobunzima ku-plyo pushup ejwayelekile, unga:

• Faka ukushaya izandla uma usungakwazi ukushaya ihlombe kalula.
• Phakamisa izinyawo zakho ukudala ukuncipha kwe-plyo pushup. Kudingeka ukukhuphuka okuncane kuphela ukukwenza kube nzima.
• Uma uthuthuke kakhulu, zama ukushaya ngemuva komzimba wakho esikhundleni salokho.

Ukudla okudlela endlini

I-Plyo pushups iyinselele yokuzivocavoca kwe-plyometric engakusiza ukuthi uthole amandla omzimba ophezulu. Futhi zingakusiza ukuthi wakhe ukubekezela, ubungqabavu, nokuqina komzimba.

Uma ufuna ukuzivocavoca okuphelele, ungangeza kokunye ukunyakaza kwe-plyometric njengama-jump squats, i-frog squat jump, nama-burpees.

Uma umusha kuma-plyometrics, yiba nomqeqeshi womuntu oqinisekisiwe ejimini yakho akhombise ukuhamba kwakho. Bangabuka nefomu lakho futhi bakusize wenze izivivinyo ngendlela efanele.