Plyometric kudzidziswa: zvayakanakira nezvayakaipira, kurovedza muviri, chirongwa chekudzidzisa.

Plyometrics isanganiswa yekumhanyisa maitiro ekuvandudza simba rinoputika, iro rakavakirwa pakumhanya nekukurumidza uye mhasuru kudzvinyirira. Plyometric Workout inovavarira mukusimudzira kwakazara kwemutambi: kuwedzera kutsungirira, kukurumidza uye mhasuru simba. Panguva ino plyometrics yakava hwaro hwakawanda hwedzidzo yekudzidzira uye inozivikanwa kwete chete pakati pevatambi vehunyanzvi asiwo vanofarira kugwinya.

Plyometrics yaive yakavakirwa panzira dzekudzidzisa dzeSoviet dzevatambi veOlympic, uye yakapararira muUnited States muma80-ies. Kutanga, kudzidziswa kweplyometric kwaizivikanwa chete pakati pevamhanyi vehunyanzvi, asi zvishoma nezvishoma nzira iyi yakashandiswa muzvirongwa zvehutano nekuda kwekugona kwayo kwakanyanya uye nekuvandudza mhando yemuviri.

Zvino, kana nyika iri kusangana neicho chaicho muhodhi yekudzidzisa kweITIT uye kuyambuka, plyometric Exercise inoshandiswa kwese kwese.

Chii chinonzi plyometrics?

Iyo plyometrics inowanzo kunzi svetuka kudzidziswa. Uye ichi ichokwadi, chikamu chakakura cheiyo PLIO-zviitwa zvichibva panzira yekusvetuka, semuenzaniso: burpees, squats nekusvetuka, kusvetuka 180 degrees, kusvetuka tambo, kusvetuka papuratifomu, nezvimwe. Zvisinei, zvakakosha kuziva kuti plyometrics haisi kungojamba. Semuenzaniso, kurovedza kwakadai se Push-UPS nekuombera, Sprint, kukanda mishonga mabhora, dhonza-UPS pabhawa nekotoni inonziwo yakasarudzika plyometric Exercises.

Zvese nezve Push-UPS

Nei kudiwa kweplyometric kudzidziswa?

  • Yekuonda uye kurasikirwa kwemafuta: PLIO-kushanda kwakanyanya uye kunopisa akawanda macalorie.
  • Zvekuvandudzwa kwemhando yepamusoro-mhanya uye simba rekuputika: izvi zvinokubatsira kunatsiridza mashandiro ako mumitambo iyoyo inoda kufamba nekukasira uye kune simba (kumhanyisa, mutambo wehondo, kutamba mitambo, nezvimwewo).
  • Kuti utangezve uye mhanyisa mhasuru kukura: PLIO-kushandisa zvishoma pesuru kukura, asi ivo vanobatsira kukurira kudzika kunokonzerwa nekugadzirisa kweiyo muviri.
  • Zvekuvandudzwa kwekutsungirira nekubatana: izvi zvinokubatsira kwete chete panguva yekudzidzira asiwo panguva yekurovedza muviri muhupenyu hwezuva nezuva.

PLIO-zviitwa zvinowedzera kugona kwemhasuru. Tinosimbisa kuti simba (simba) simba (kusimba) kwemhasuru imwe pfungwa. Kusimudza huremu hunorema hwezviyero chiyero chesimba. Asi kugona kwemuviri kuratidza pakarepo simba ravo - iri isimba kana simba rinoputika.

Chinoshanda sei? Ngatitarisei iwo muenzaniso wekusvetuka. Isu tinosvetuka, izvo zvinodzingwa kubva pasi, uye muchikamu chino, chibvumirano chemhasuru (chikamu chakanyanyisa). Kana isu tiri mumhepo, ivo vanozorora uye vanotambanudza (eccentric chikamu). Pasi pekubatana patsva nevepamusoro ivo vanomanikidzwa zvakare kubvumirana, kugadzirira kumwe kusvetuka. Kuti udzikise iyo nguva pakati pekutambanudza nekudzvinyirira - ndizvo zviri plyometrics. Uye izvi zvinovandudza mhasuru kumhanya uye simba.

Plyometric kudzidziswa kunogona kutsanangurwa se: kuvhunduka, kuputika, nekukurumidza uye kwakanyanya. Iyi inzira inoshanda kwazvo yekudzikisa huremu, kuwedzera simba remhasuru, kurira kwemuviri uye kuwedzera maitiro evanabolic. Nekudaro, kusvetuka kurovedza muviri kunogona kukuvadza zvakanyanya, kana ukasacherekedza iko kurovedza uye ukasateedzera iyo yakakosha mitemo yekudzidzira.

Plyometric Exercise - 23 Plyo Misiyano

10 zvakanakira plyometric

Saka, ndeapi mabhenefiti akakosha eplyometric uye kuti ubatanidze mitoro yeplyometric muchirongwa chako chemuviri?

  1. Plyometrics chishandiso chakakura chehuremu. Plyometric Exercises yakanyanya kwazvo, inoda simba rakawanda uye inomutsa angangoita ese mapoka emhasuru, nekudaro pisa macalorie mazhinji muchikamu chimwe chete uye inosimudzira kurasikirwa nekukurumidza.
  2. PLIO-kurovedza unobatanidza zviyero uye cardio-mutoro, zvichikubvumidza iwe panguva imwe chete kupisa mafuta uye toni mhasuru yemuviri wese.
  3. Plyometrics inobatsira kukudziridza kuputika kwemhasuru simba uye nekumhanyisa kugona, uye kuwedzera mashandiro. Nekuda kweizvi iwe uchave unokwanisa kukwidziridza yavo yekutanga mamhanzi mashandiro: iwe unomhanya nekukurumidza, kurova zvakaoma, kuita kukanda kure, svetuka yepamusorosoro. Plyometrics inonyanya kubatsira mumitambo yetimu (nhabvu, volleyball, tenesi), mumatambudziko, mune iyo sprint mumitambo.
  4. Kunyangwe paine chokwadi chekuti kurasikirwa kwemuno mune imwe nhengo yemuviri hazvigoneke, ndeapi maitiro eplyometric anoonekwa senzira inoshanda kwazvo yekupisa mafuta mumuviri wezasi. Huwandu hukuru hwekusvetuka hunowedzera kutenderera kweropa uye zvinopa kune kwakanyanya kuwedzera mafuta kupisa mumakumbo.
  5. Zve PLIO-kudzidzira hazvidi zvekuwedzera zvekushandisa. Iwe unogona kuita plyometrics kumba, mumugwagwa, paNhandare, mune yakajairwa "rocking chair" kana yakazara-yakazara gym. Iwe unongoda wega wega huremu. Unogona kushandisa gare gare zviyereso uye nhanho chikuva chekusvetuka, asi kune mazhinji PLIO-ekushandisa ekushandisa haidiwe.
  6. Plyometric Exercise inowedzera simba uye elasticity yematoni (inosangana nyama pakati pemhasuru nemapfupa), iyo inoderedza mukana wekutsemuka panguva yekuitwa kweimwe ye cardio uye simba-kudzidziswa.
  7. Iyo plyometrics inogona kuverengerwa nekurovedza kweaerobic, asi iine mashoma mashoma maitiro pamhasuru. Makirasi, ayo akavakirwa pakuputika kwenguva yekurovedza muviri, angangoita kwete kuparadza mhasuru nyama mukusiyana neyekutanga cardio kurovedza panguva imwecheteyo nhanho.
  8. Plyometric Workout kune avo vanoda kuwedzera iyo anabolic mhedzisiro. Kana iwe uchinzwa kuti mhasuru yako kukura yakadzikira, uye yakajairwa simba kurovedza haina kuunza mhedzisiro, sanganisira muchirongwa chayo chePLIO-Workout ka2 pavhiki. Ivo vega, kuputika mutoro kunokanganisa zvishoma mhasuru kukura, asi ivo vanobatsira kukurira kudzika kunokonzerwa nekugadzirisa kweiyo muviri.
  9. Plyometric Exercises ndiyo imwe yedzakanakisa nzira dzekuvandudza kubatana uye kutsungirira.
  10. Kugara kwehupenyu uye kushomeka kwekurovedza muviri kunoderedza yakaderera mwero we metabolism, kudzikisa simba remuviri uye atrophy yekukurumidza mhasuru fibers. Zvekujaira kushanda kwemuviri uye kuwana mhedzisiro mukusimba unofanirwa Kumuka "nekukurumidza" mhasuru tambo uye kukurudzira metabolism. Uye pano izvozvi uye svika pakubatsira kweplyometric Exercises.

Kukanganisa uye zvinopesana

Kufanana nechero rakanyanya plyometric ine zvipingamupinyi zvakawanda uye zvinopesana. Aya maitiro akasimba akakodzera kune vanhu vane hutano vanoshivirira kurovedza muviri. Ndezvipi zvakanakira maitiro eplyometric:

  1. PLIO-maekisesaizi anopa kushushikana kumajoini. Kunyanya inorema mutoro tora ibvi uye gumbo, izvo zvisingadziviriri 100% kunyangwe iyo chaiyo michina uye kupfeka yakakosha bhandeji.
  2. Kusvetuka kunowedzera kurova kwemoyo wako, nekudaro, kana mitoro yakasarudzwa zvakanaka plyometrics inogona kukanganisa moyo.
  3. Plyometric kudzidziswa haisi yevatangi.
  4. Iko kune njodzi yekukuvara nekuda kwekumhara kwakashata kana kunyange kudonha.
  5. Nekuda kwekurovedza muviri pakumhanya kwakanyanya kunowanzo shungurudzwa nemidziyo, uye nekudaro kunoderedza kugona uye kunowedzera njodzi yekukuvara.
  6. PLIO-maekisesaizi anopa kushushikana kuzhinji pamusana.

Plyometric kudzidziswa kunopesana kana iwe uine:

Ehezve, chero kurovedza kunogona kuchinjika kune kwavo kugona. Asi zvinoreva plyometric kuita zviitwa zvekumhanya uye nesimba rakazara, zvikasadaro zvarinoreva zvinongorasika. Naizvozvo, kana hutano husingatenderi, zvirinani kusarudza imwe mhando yemutoro.

Plyometric kurovedza muviri

Tinokupa iwe sarudzo yeakanyanya kufarirwa plyometric maekisesaizi asina michinaizvo zvinokubatsira iwe kuvaka unoshanda mhando kudzidziswa. Ese ma plyometric Exercise akapatsanurwa kuita matatu mapoka ekuomerwa. Sezvaunoziva, kupatsanurwa kuri kuita zvekupokana, nekuti kuomarara kwemaekisesaizi kwakatemwa zvakanyanya zvakasiyana.

Plyometric Exercise yakadzikira kuomarara

1. Kusvetuka kubva pakubereka kwemaoko nemakumbo (Jumping Jack)

2. Kusvetuka nekubereka tsoka mupuranga (Plank Jack)

3. Kumhanya nekusimudza mabvi (Kumusoro Mabvi)

4. Skater (Skater)

5. Skier (Ski Jump)

6. Kumhanya kwakatwasuka (Kukwira Kwemakomo)

Plyometric Exercises yeavhareji kuomarara

7.Jump mapapu (Lunge Jump)

8.Jumps mupuranga (Plank Tuck In Out)

9. Kusvetuka 180 degrees (180 ° Jump)

10. Kicks kumberi (Mberi Kick)

11.Kumhanya pachinzvimbo chetafura (Crab Kicks)

12. squats nekusvetuka (squat Jump)

Plyometric Exercises idambudziko repamberi

13. Kumusoro kusvetuka (Tuck Jump)

14. Pushups nedonje (Push kumusoro neKurova)

15. Burpee (Burpee)

16. X-svetuka (X-svetuka)

17. Kick matako mu tambo (Dhongi Kick)

Gif yakashandiswa muchinyorwa kubva muvhidhiyo 44 Yakanakisa Plyometric Exercises (Youtube chiteshi Veva)

Matipi ekudzidzisa kweplyometric

  1. Usati waenderera mberi kune chirongwa che plyometric kudzidziswa kweakarongedzerwa maekisesaizi, teerera kune kurudziro iwe yaunofanirwa kuteedzera kuti uwedzere kushanda kweplyometric.
  2. Kudzidziswa kunofanira kugara kuchitanga nekudziya-kumusoro (7-10 maminetsi) uye kupera nekukwikwidza uye kutambanudza (5-7 maminetsi). Usambofa wakatanga kudzidzira usina kudziya, zvinogona kukonzera kukuvara.
  3. Iyo nguva yekudzidzira plyometric haifanire kunge isingapfuure maminetsi makumi matanhatu, kusanganisira kudziya-sunga uye sunga. Kana iwe uchangotanga kuita plyometrics, unozvitenderedza iwe kudzidziswa kwemaminetsi gumi nemashanu kusvika makumi maviri, zvishoma nezvishoma uchiwedzera nguva yechidzidzo.
  4. PLIO-kudzidzisa nekumhanya, asi iwe unofanirwa kuita maekisesaizi zvakanyatsonaka, uine pfungwa dzakazara uye uchitevedzera maitiro ekurovedza kuitira kuti usakuvara Iyo chaiyo fomu inogara ichikosha kupfuura nhamba ye reps!
  5. Kazhinji, plyometric kurovedza kunoenderana nehurongwa hwekudzidziswa kwedunhu kunoenderana nekudzokorora kwekurovedza muviri munzira dzinoverengeka. Ita yega yega kurovedza muviri kwemasekondi makumi maviri kusvika makumi mana ekuzorora pakati pezviitwa kusvika 20-45 masekondi. Denderedzwa rega rega rinofanirwa kunge riri re10-30 kudzokorora, zorora pakati pekutenderera 4-8 maminetsi. Pedzisa chirongwa chekudzidzisa iwe chaunowana pazasi.
  6. Kana iwe uri kuronga kushanda mukusimudzira kwesimba rinoputika kwemhasuru, iwe unoda plyometric Workout katatu pasvondo. Kana iwe uchingoda kuvandudza fomu, kudhonza muviri uye kusimbisa iyo anabolic mhedzisiro, zvakakwana kuita plyometrics 3 nguva pasvondo pamwe chete nekudzidziswa kwesimba. Kutsemura pakati peiyo PLIO-kudzidziswa kunenge kusiri pasi pe48 maawa
  7. Nekudzidzira plyometric Exercise iwe unofanirwa kuve unenge usinganyanye kudzidziswa ruzivo. Kana iwe uri wenguva refu uchiita mukusimba, zviri nani kutanga kudzikira huremu nekugara uchifamba pane yekutsika kana kufamba kumba vhidhiyo.
  8. Pakutanga, edza kuita plyometric kudzidziswa chete nekurema kwemuviri wake pasina kushandisa zvimwe zvekushandisa (zvesimbi, mabhenji nemabhokisi). Zvekudikanwa zvirinani kutanga kuzvishandisa kwete zvisati zvaitika kupfuura mumwedzi wemakirasi akajairwa. Nenzira, kushandiswa kwakakurumbira mumishonga mabhora plyometric kudzidziswa.
  9. Paunoita plyometric kudzidziswa yakakosha, kwete kukura kwenzvimbo dzekurovedza muviri, uye kumhanya kwekuurayiwa. Semuenzaniso, kana uchiita squats nekusvetuka (squat Jump), zvakakosha kuti usagare wakadzika sezvinobvira, uye nekukurumidza sezvinobvira kusvetuka.
  10. Usatore plyometric kurovedza pane damper (kwete yakasimba) pamusoro.
  11. Nekujairidzwa kuitiswa kweplyometric kudzidziswa zvirinani kushandisa mabhureki emabvi uye ankle. Izvi zvinobatsira kudzora kukanganisa kwemajoini, kunyange zvisinga dzivirire 100%.
  12. Zvinokurudzirwa kuti usadye kwemaawa 1.5-2 chirongwa chekusvetuka chisati chatanga, zvikasadaro zvinogona kukonzera kuzvimba.
  13. Plyometric Exercise inoshanda zvakafanana kune vese varume nevakadzi.
  14. Gara uchiita plyometric Workout mune yekumhanyisa shangu ine isina-kutsvedza soles.

Onawo:

Nzira yekugadzira sei chirongwa che plyometric kudzidziswa?

Chaizvoizvo plyometric kudzidziswa kwe denderedzwa penguva system nekuzorora kudiki pakati pekurovedza muviri. Isu tinokupa iwe 3 sarudzo dzeakagadzirira-dzakagadzirwa zvirongwa pane plyometrics.

Plyometric TABATA Workout

A classic TABATA Workout iri seinotevera: makumi maviri masekondi ita basa racho, gumi masekonzi zororo. Kutenderera kweimwe yeekirisheni kunodzokororwa kasere. Wobva watora zororo remaminetsi 20-10 woenderera mberi nekuita zvinotevera. Saizvozvowo, pachiitwa chega chega chekuita, une maminetsi mana, saka, semuenzaniso, yekudzidzira maminetsi makumi mashanu (kusanganisa kudziya-uye kutonhorera) inoda kutora masere eplyometric maekisesaizi.

TABATA kudzidziswa: manyore + chirongwa chekurovedza muviri

Kutanga neyekutanga kurovedza muviri (Skater). Kurovedza kunoenderana nemutemo wemasekondi makumi maviri ebasa rakanyanya uye masekondi gumi zorora, dzokorora zvisere zvisere. Mushure mekudzokororwa kasere kwechiitwa Skater kwapera, tora zororo kwemaminitsi 8-1.5. Wobva waenderera mberi kune unotevera kurovedza muviri 2 ° Jump uye nekudaro unogara uchidzokorora zvese zviitwa.

A classic TABATA Workout: 8 kurovedza muviri, masekondi masere pachiitwa chega chega, masekondi makumi maviri ekudzidziswa kwakasimba uye masekondi gumi zorora.

Denderedzwa nguva plyometric Workout

Denderedzwa nguva yekudzidziswa inogona kuvakwa pane chero musimboti, isu tinongopa muenzaniso weimwe yesarudzo yakajairika. Semuenzaniso, tora 4-8 plyometric Exercises. Kurovedza kunosanganisira madenderedzwa akati wandei anodzokorora. Range iri rinosanganisira zviitwa zvina kusvika zvisere zvinoitwa nenzira imwe chete, paine mabhureki mashoma pakati pekurovedza muviri. Iyo madenderedzwa inodzokororwa inodiwa nhamba yenguva.

Muenzaniso weyakatenderera nguva yekudzidziswa kwevatangi

Kutenderera kwega kwega kunosanganisira zviitwa zvitanhatu zvinoitwa zvakateedzana.

Maekisesaizi anoitwa zvakateedzana imwe mushure meimwe: masekondi makumi matatu anoshanda, masekondi gumi nemashanu zorora uye enda kune rinotevera kurovedza muviri. Rimwe bheji zvichiteerana rinosanganisira 30 kurovedza muviri uye rinotora anenge 15 maminetsi. Dzokorora chiitwa 6-4.5 kutenderera, zorora pakati pekutenderera - 3 maminetsi.

Muenzaniso wenguva yakatenderera yekurovedza muviri kune yepakati nhanho

Iwo iwo iwo musimboti wepakati wepakati, chete kusarudzwa kwezviitwa ndiko kunotevera:

Maekisesaizi anoitwa zvakateedzana imwe mushure meimwe: masekondi makumi matatu anoshanda, masekondi gumi nemashanu zorora uye enda kune rinotevera kurovedza muviri. Rimwe bheji zvichiteerana rinosanganisira 30 kurovedza muviri uye rinotora anenge 15 maminetsi. Dzokorora iro basa 6-4.5 kutenderera, zorora pakati pekutenderera - 5 maminetsi.

Plyometric kudzidziswa, paired kurovedza muviri

Imwe sarudzo yepvalometric Workout ndiyo inotevera. Sarudza maekisesaizi maviri uye chinja pakati pe3-4 yekudzokorora uine zvishoma zororo pakati pemaseti. Muchikamu chinotevera tora mamwe maekisesaizi uyezve, kuchinjanisa. Naizvozvo wakaita yakatemerwa nhamba yekutenderera.

Semuenzaniso kurovedza kwepamberi yekutanga-yepakati nhanho

Tora zviitwa zvisere, zvipatsanure zviri zviviri:

Denderedzwa rega rega rinosanganisira 2 kurovedza muviri. Semuenzaniso, tora denderedzwa rekutanga. Inoitwa mune inotevera kuteedzana: makumi maviri masekondi Kusvetuka Jack -> zororo makumi maviri masekondi -> makumi maviri masekondi Lunge Jump -> makumi maviri masekondi zororo. Saka 20 yekutenderera. Ndokunge, mukutenderera kwekutanga iwe uchaita mana seti eJumping Jack uye nzira ina yeiyo Lunge Jump. Muchikamu chinotevera iwo iwo musimboti, iwo chete maekisesaizi anochinja. Zorora pakati pekutenderera - 20 maminetsi.

Yese yekudzidzira nguva: ~ 25 maminetsi. Kana zvichidikanwa, iyo yekurovedza nguva kana nguva yekuzorora inogona kuderedzwa / kuwedzerwa.

Semuenzaniso kudzidzira kweiyo yepakati-yepamusoro nhanho

Pane imwecheteyo kuvaka musimboti wekudzidzira kune ane ruzivo mudzidzi. Tora zviitwa gumi uye zvipatsanure kuita maviri maviri:

Nheyo yekuuraya yakafanana: masekondi makumi maviri Kumusoro Makumbo => 20 masekondi zororo => 20 masekondi Burpee => makumi maviri masekondi zororo. Uye saka dzokorora mana macircule. Ndokunge, mukutenderera kwekutanga iwe uchaita mana seti eHigh Knees uye 20 nzira yeBurpee. Zorora pakati pekutenderera - 20 maminetsi.

Yakazara kureba kwekushanda: ~ makumi matatu nemashanu maminitsi. Kana zvichidikanwa, iyo yekurovedza nguva kana nguva yekuzorora inogona kuderedzwa / kuwedzerwa.

Sezvaunoziva, iyi ingori mienzaniso yekudzidzira kweplyometric, unogona kugadzirisa chirongwa ichi kuti chikwanise mikana yako, inoti:

Kupfupisa. Plyometric kudzidziswa ndeimwe yemhando dzakanyanya kunaka dzekusimba kwehuremu uye kubvisa huremu hwakawandisa. Uye zvakare, iyo PLIO-kurovedza muviri inogona kubatsira kufambisa kumira mukati mesumbu uye kuwedzera iyo anabolic mhedzisiro. Zvisinei, plyometrics inokodzera vanhu vasina matambudziko ehutano avo vakagadzirira mitoro inorema.

Onawo:

Leave a Reply