Wepamusoro gumi akanakisa plyometric maitiro: nzira yakanakisa yekupisa mafuta pasi.

Plyometric kudzidziswa kunoenderana nekusvetuka kurovedza uye kunoitirwa kuvandudzwa kwekukurumidza uye simba. Plyometrics iri kuramba ichizivikanwa sevamhanyi vehunyanzvi (skiers, sprinters), uye maAmateurs. Isu tinopa iwe kutarisisa kwako gumi rakanakisa plyometric Exercise yekuitira kumba.

Izvo zvakanakira plyometric kudzidziswa:

• Plyometric kudzidziswa kunobatsira kukudziridza kuputika kwemhasuru simba, masimba emitambo uye kumhanya kwekuita.

• Awa rekudzidzira kwakadaro, iwe unozogona kupisa 500-600 macalorie uye mhanyisa metabolism yako.

• Zvirongwa zvePlyometric hazvibatsire mukuparadzwa kwemhasuru, saka iwe uchapisa mafuta uye kuumba nzvimbo yacho panguva imwe chete.

• Plyometrics ndiyo imwe yenzira dzinoshanda yekupisa mafuta mumuviri wezasi. Kana iwe uine hanya nemafuta pazvidya, breeches uye cellulite, saka ita zviitwa zvakadaro nguva dzose.

• Plyometrics inovandudza mashandiro emhasuru, tendon uye tsinga. Izvi zvinokutendera iwe kuti umhanye nekukurumidza, svetukira kumusoro uye zvakaoma kurova.

• Zvakanyorwa pazasi zvirongwa hazvisi zvevatangi!

• Kune vanhu vane kukuvara kusingaperi uye chirwere chemajoini, plyometrics haina kudikanwa.

Plyometrics: pamusoro gumi kugadzirira-kwakagadzirwa

1. Plyo Makumbo kubva kuMagetsi 90 naTony Horton

Kana iwe uchangotanga kuita plyometrics, saka edza kutanga Plyo Legs naTony Horton. Ichi chirongwa chinodhura chinokodzera kune akasiyana siyana vanhu vanobatanidzwa. Muvhidhiyo iyi, Tony akaisa chete "yakamira" plyometric kurovedza muviri, uye zvinoita kuti zvive nyore kudzosera kirasi nguva. Chidzidzo chinotora maminetsi makumi mashanu, asi pakutanga iwe une refu-maminetsi gumi-kurovedza muviri. Uye zvakare, kudzidziswa inozununguswa zvishoma nezvishoma nekusimba, saka uchapona pachidzidzo kubva pakutanga kusvika pakupedzisira. Zvimwe zvekushandisa hazvidiwe.

• Plyo Makumbo: 51 maminetsi

Verenga zvimwe nezve Simba 90 ..

2. Plyo Gadzira kubva ku 21 Day Gadzirisa ne Autumn Calabrese

Imwe nzira yekushandisa kune iri nyore plyometric inoenderana nevazhinji varapi, iyi Plyo Fix. Autumn Calabrese yakagadzira yepedyo-mareferenzi kudzidziswa: inguva yemaminetsi makumi matatu chete, ine marongero akafanira uye nemabhureki pakati pezviitwa Kutanga iwe unofanirwa kumira mashoma "anopisa" kutenderera, asi zvishoma nezvishoma kusimba kwepurogiramu kuchaderera. Mumwe wevasikana anoratidza kushandurwa kuri nyore kwekurovedza muviri, saka unogona kugara uchirerutsa chidzidzo. Kudzidziswa kunoitikawo pasina zvimwe zvekushandisa.

• Plyo Gadzirisa: 32 maminetsi

Verenga zvimwe nezve 21 Day Fix…

3. Gadzirisa Plyo Gadzira Zvakanyanyisa kubva kuExtreme neAtumn Calabrese

Kana iwe wakakurira Plyo Fix, inguva yekuyedza imwe yepamberi plyometric chirongwa neAutumn Calabrese. Plyo Fix Extreme yakavakirwa pane imwecheteyo musimboti: akati wandei kutenderera, kumbomira pakati pezviitwa uye zvakafanana maminetsi makumi matatu. Nekudaro, panguva ino iwe wakamirira mamwe maitiro akaomarara, kunze kweizvozvo mumwe mutoro unopa dumbbellsizvo zvisina kushandiswa muchirongwa chekutanga. Kurovedza hakusi nyore, asi kana iwe uchida kuve uine mutete wakanaka makumbo uye nemuviri weti, unofanirwa kushanda nesimba. Kuti ugone kugonesa kurovedza muviri, tora huremu hushoma hwemakomba kana kurovedza muviri usina huremu zvachose.

• Plyo Gadzira Zvakanyanya: 31 maminetsi

Verenga zvakawanda nezve Fix Extreme ..

4. Kurwisa Shock Plyo kubva kuLes mills

Shock Plyo anogona kunyatsovhunduka: chirongwa ichi chinotanga chaizvo nemufaro. Nesimba pasina inodziya-nyowani timu yeNew Zealand yevarairidzi Les mills vanokutorera iwe mukufamba kweplyometric kufamba. Maekisesaizi anotsiviwa nekukurumidza zvakanyanya, iwe uchafamba pasi pemimhanzi inofara uine kumbomira. Nekudaro, yatove muhafu yepiri yechirongwa iyo tempo iri kudzikira zvishoma nezvishoma. Mukupedzisa, iwe unowana akati wandei esometric maekisesaizi ayo achasimbisa kubudirira. Kune maekisesaizi iwe unoda dumbbells kana pancake kubva padanda.

• Shock Plyo: 29 maminetsi

Verenga zvimwe pamusoro peKurwa…

5. Plyometric Cardio Circuit kubva kuInsanity naShaun T.

Asi kana iwe uchida kunyatsovhundutsa muyero weplyometric, edza Plyometric Cardio Circuit kubva kuInsanity. Pamwe kekutanga nguva yausingazokwanise kumira pachiitwa ichi kubva pekutanga kusvika pekupedzisira, asi nechinhu chimwe nechimwe chitsva chaunowana uchavandudza mhedzisiro yako. Shaun T anoziva nzira yekuita kuti ushande 100%. Kusunungurwa: iwe unozopa zvese kusvika wechipiri wekupedzisira wechidzidzo. Asi kana iwe watobudirira nechirongwa ichi, saka edza kurovera kwepamberi kubva mumwedzi wechipiri weInsanity - Max Interval Plyo. Inventory iwe haudi.

• Plyometric Cardio Dunhu: 42 maminetsi
• Max Nguva Plyo: 55 maminetsi

Verenga zvimwe pamusoro pekupenga…

6. Plyo Shred yeUFC Fit naMike Dolce

Plyo Shred - iyi ndeimwe vhezheni yeplyometric uremu. Munyori waro murairidzi anozivikanwa MMA varwi Mike Dolce. Chirongwa ichi chinoitwa mumashanu kutenderera, uye kusarudzwa kwemaexercise hakugone kunzi kuri nyore. Kuti ubudirire kupedzisa kudzidziswa uku hakufanirwe kukutyisidzira mamwe mabhureki, Push-UPS uye kusvetuka pagumbo rimwe, nekuti iwe wakamirira Plyo Shred shanduro dzakaomarara dzezviitwa zvinozivikanwa. Kunyangwe izvi, iko kurovedza muviri kuri kurerutsa pachiyero. Zvimwe zvekushandisa hazvidiwe.

• Plyo Yakabvarurwa: 39 maminetsi

Verenga zvimwe nezve UFC Fit ..

7. Hammer Plyometrics kubva kuMasters Hammer uye Chisel naSagi Kalev

Tinogona kutaura kuti kuiswa kweHammer Plyometrics, iwe uchazoda zvimwe zvekushandisa: chipfuva chekuwedzera kana kudhonza-bhawa, uye zvakanyanya bhenji (kunyangwe iwe uchikwanisa kuita usipo). Pano zvakare iwe uchawana sarudzo inoyevedza yemitambo yeplyometricizvo zvinoitwa nekumhanya kwazvo. Kutsemuka pakati pekurovedza muviri uye iyo pfupi nguva ichakubatsira iwe kukunda kukunda kudzidziswa kubva pakutanga kusvika pakupedzisira. Asi yeuka kuti Hammer Plyometrics (pamwe nechirongwa chese cheMasters) chakakodzera chete kune vanhu vakadzidziswa.

• Hammer Plyometrics: 26 maminetsi

Verenga zvakawanda nezve Iyo Masters Hammer uye Chisel ..

8. Plyometrics kubva kuP90x naTony Horton

Plyo Legs, iyo yatakataura pakutanga kwechinyorwa, inogona kutorwa segadziriro yekugadzirira kuPlyometrics kubva kuP90x. Tony Horton zvakare anoshandisa iyo yekumira kurovedza muviri uye anopa hukuru mutoro kumakumbo, asi kuomarara kweiyi plyometric yakanyanya kukwirira. Kudzidziswa kuri kuwedzera, kubva padanho repasi kusvika padanho repamusoro. Asi usatombo kunetseka, iko kuchinjika kwekunyanyisa uye kunyarara kurovedza muviri videothreesome hakugone kunzi kwakaomesesa. Kuti umhanye chirongwa ichi hauchazoda zvekuwedzera zvekushandisa, asi akati wandei maekisesaizi Tony anoshandisa chigaro kana chetsoka (unogona kuita usipo).

• Plyometrics: 59 maminitsi

Verenga zvimwe nezve P90x ..

9. Simba Rakachena kana Kudonha kubva kuna Weider Ruthless Steve Uria

Asi kana iwe usiri kuda kushandisa yakawanda nguva yehutano, iwe unofarira chirongwa ichi Weider Ruthless. Steve Uria akagadzira seti yemaminitsi makumi maviri emavhidhiyo ekudzikisa uremu uye mashoma mafomu. Chirongwa ichi chinosanganisira makumi maviri emakirasi akasiyana, asi akanyanya zvakanyanya plyometrics vakamirira iwe mukurovedza kwePower Willpower uye Drip. Maitiro asingafungidzike kubva kuna Steve anoita kunge epakutanga uye anonakidza, asi ivo vanoita basa ravo. Iwe uchapisa mafuta, sungisa mhasuru uye nekuvandudza yavo panyama fomu. Iko kuverenga hakudi.

• Simba Rakachena: Maminitsi makumi maviri
• Kudonha: 21 maminetsi

Verenga zvakawanda nezve Weider Ruthless ..

10. Grit Plyo anobva kuLes mills

Grit Plyo - yakakwira yakasimba nguva iri hafu-awa chirongwa. Varairidzi vezvigadzirwa vakagadzira makirasi ayo anozokutungamira kune yakakwira mhedzisiro munguva pfupi. Uchachinja zviitwa zvekusimbisa zvikwata zvakasiyana zvemhasuru, uye plyometric zviitwa zvekumhanyisa uye kutsungirira. Chikamu chakanakisa ndechekuti izvo zvinoburitswa Grit Plyo achibuda nguva dzose (yega mwedzi mitatu), saka chirongwa hachina nguva yekufinhwa. Kuti udzidze iwe unoda pancake kubva kubhawa kana dumbbell. Mune mamwe edhisheni anodawo imwe yekuwedzera nhanho-kumusoro.

• Grit Plyo: maminitsi makumi matatu

More Grit ..

Kana iwe uchida kugadzira muviri wako, kugadzirisa mashandiro ako epanyama, kupisa mafuta mumuviri wese uye kunyanya mumakumbo, wobva waita mutemo kugara uchiita plyometric Exercises. Kutanga, unogona kuedza Plyo Fix, Shock Plyo kana Plyo Legs uye zvishoma nezvishoma enda kune mamwe mapurogiramu akaoma.

Uyezve verenga: Wepamusoro gumi simba rekudzidziswa kumba kwemaminitsi makumi matatu.