Plyometric Power Plan

-Delile

• Buyekeza kwe-

Njengamanje uyazi ukuthi izivivinyo ze-plyometrics-explosive jumping, njengokugxuma kwebhokisi-kuzuzisa kakhulu. Abagcini ngokukhuphula izinga lokushaya kwenhliziyo yakho (ngakho-ke ushisa amanoni amaningi namakhalori ngenkathi ukuqinisa nokwenza izicubu zomzimba), ukuthola ama-plyos akho njalo kungakusiza ukuthi usheshe futhi ube namandla kakhulu kokunye okufunayo. (Bheka lokhu Kusebenza KwePlyometric: Gxumela I-Jiggle.)

Kepha lolu hlelo, olwenziwe yi-Autumn Calabrese, umakhi we-21 Day Fix kanye ne-21 Day Fix EXTREME entsha, luyabakhuphula omunye inothi. Ngokufaka izinsimbi kulezi ziqhumane, uthola okulinganayo Okuningi bang ngempunzi yakho esebenza kanzima. Yingakho: "Uma ungeza ukumelana, imisipha kanye nesistimu yenhliziyo kufanele isebenze kanzima kakhulu ukuze ufeze ukunyakaza okufanayo," kusho uCalabrese. “Lokhu kusho ukuthi wakha izicubu ezithambile futhi shisa amakhalori engeziwe." Ngakho-ke, usalindeni? Gxumela kukho.

Isebenza kanjani: Yenza ukuhamba ngesifunda, wenze ukuhambisa ngakunye umzuzu owodwa ngaphambi kokudlulela kokulandelayo. Phinda umjikelezo izikhathi ezintathu ingqikithi.

Uzodinga: Ama-dumbbells

Iskwele Jump

A Qala ukuma izinyawo zihlukene ngobubanzi be-hip futhi uhambisane, ubambe i-dumbbell esandleni ngasinye emaceleni akho.

B Gobisa amadolo womabili kuze kube yilapho imicu yemisipha ifana nomhlabathi bese ugxumela emoyeni, ugcine izimbumbulu ezinhlangothini zakho. Mhlaba uguqe ngamadolo, usesimweni se-squat bese uphinda. Yenza ama-reps amaningi ngangokunokwenzeka ngomzuzu owodwa.

Split Squat Jump

A Qala ngesimo sokuma, i-dumbbell esandleni ngasinye, bese ugoba womabili amadolo ku-angle engama-90 degree.

B Ukugcina i-abs ihlanganyela futhi isifuba sakho siphezulu, qhuma emoyeni ugcina imilenze yakho isendaweni ebanjiwe nangama-dumbbells eceleni kwakho. Land endaweni efanayo ngamadolo agobile bese uphinda. Yenza ama-reps amaningi ngangokunokwenzeka iminithi elingu-1.

Sumo Squat Jump

A Qala ngezithende zakho ndawonye, ​​izinzwane zavela, zibambe i-dumbbell kunoma yikuphi ukuphela ezingeni lesifuba. Gobisa amadolo endaweni ye-squat bese uqhuma uye phezulu emoyeni, ugcine i-dumbbell isezingeni lesifuba.

Isikwele Hop

A Qala ukuma izinyawo zihlukene ngobubanzi be-hip futhi uhambisane, ubambe i-dumbbell esandleni ngasinye emaceleni akho.

B Gobisa amadolo womabili kuze kube yilapho imicu yemisipha ifana nomhlabathi bese ugxumela phambili, kwesokudla, emuva, bese ngakwesokunxele, ushaya wonke amakhona amane esikwele, ufike ku-squat njalo. Yenza ama-reps amaningi ngangokunokwenzeka ngomzuzu owodwa.

Ukugxuma Kwenkonyane

A Qala ukuma ngezinyawo zakho ububanzi be-hip ububanzi futhi buhambisane, ubambe i-dumbbell esandleni ngasinye ohlangothini lomzimba wakho.

B Gobisa amadolo akho kancane bese ugingqika phakathi kwebhola lonyawo lwakho ukuze uqhume ezinzwaneni zakho. Izwe ngamadolo agobile futhi uphinde. Yenza ama-reps amaningi ngangokunokwenzeka ngomzuzu owodwa.

AmaBurpee Tuck Eqa

A Qala izinyawo zakho zibe ububanzi be-hip-width ngokuhlukana futhi uhambisane, beka izandla zombili phansi phambi kwakho, bese ugxumela emuva epulangeni, ugcine ikhanda lakho, i-torso, nezithende emgqeni owodwa.

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