Abasubathi be-Elite bebelokhu besebenzisa i-plyometrics ukwenza ngcono amandla akho okuqhuma futhi yize kukhona labo abacabanga ukuthi kumane nje kuyindaba yokufaka uchungechunge lokugxuma ngezikhathi zokuziqeqesha, ama-plyometric ayinkimbinkimbi kakhulu yize aqukethe uhlobo lokuzivocavoca umzimba olususelwa ukwenza izivivinyo zokugxuma ukwenza ngcono amandla yemisipha, ikakhulukazi umzimba ongezansi.
Njengoba kungukuqeqeshwa yenzelwe ukuthuthukiswa kwabasubathi abaphezulu, Njengomthetho ojwayelekile, akufanele isetshenziswe kubasubathi ngaphandle kwesisekelo esanele semisipha, ngakho-ke kufanele kuthintwe ngeseluleko sikachwepheshe wezemidlalo. Umzimba womsubathi kufanele uzilungiselele ukumelana nomthwalo kanye nomthelela omkhulu walo mkhuba wokuziqeqesha. Inqubo yokufika nayo ibaluleke kakhulu, okungukuthi, ukwazi ukuthi ungagcina kanjani ukugxuma.
Ngaphambi kokuqala, ngakho-ke, kufanele wenze isimo esivamile nokuqinisa futhi uma usuqala, hlela izikhathi ezimbili ngesonto, ezintathu uma kubagijimi abaqeqeshwe kahle futhi uhlala ushiya usuku lokuphumula okungenani phakathi kweseshini eyodwa nokunye . Kanye namandla, kubalulekile yenza ukuhlolwa kokuqina okungaguquguquki nokunamandla Ukubheka ukuzinza komsubathi, kufanele akwazi ukulinganisa okungenani imizuzwana engama-30 emlenzeni owodwa evule amehlo bese evala.
Ngaphambi kokuthi siqale uncoma ukufudumeza umzimba lokho kufaka umsebenzi wokuguquguquka ngenxa yenani lokucindezeleka elibekwe emisipheni. Futhi, okusele phakathi kwamasethi kufanele kube kukhulu kunesikhathi esichithwe kusethi uqobo. Eqinisweni, lokhu kufanele okungenani kube ngaphezulu kwamahlanu kuya kwayishumi ngaphezulu. Lokho wukuthi, uma umsebenzi uthatha imizuzwana emi-5, konke okunye kufanele kube phakathi kwamasekhondi angama-25 kuye kwangama-50. Lesi sikhathi sizoba yiso esinquma ubukhulu besikhathi.
Ukuzivocavoca kwe-plyometric okwaziwa kakhulu yi- ama-burpees, ilungele ukusebenza umzimba wonke. Ukugxuma kwebhokisi, ukugxuma ngamadolo esifubeni noma ukushaya okushayayo nakho kuwela kulesi sigaba.
Izinhlobo zokuzivocavoca, kusuka phansi kuya ekuphakameni okuphezulu:
- ukweqa okungaphansi ngaphandle kokuhamba okuvundlile.
- kuzuba Submaximal nge Rebound futhi ukufuduka okuncane ovundlile (isib phakathi Izigaxa)
- Isikwele-Jump
- kuzuba okunesisindo
- Iwela kudilowa ephansi
- Maximum gxuma ngaphandle kwezithiyo
- Maximum gxuma phezu kwezithiyo
- Gxuma ngokuqoqa izingxenye zomzimba
- Ugxuma kusuka kubude obufana nalobo obunikezwe umsubathi ekuhlolweni okuqondile okuqondile
- Umlenze owodwa weqa
Izinzuzo
- Kuqinisa imisipha
- Sheshisa
- Ithuthukisa ukulinganisela nokuxhumanisa
- Ikhuthaza ukunciphisa umzimba
- Kuthuthukisa ukulawula umzimba
Izingozi
- Ukuvivinya umzimba okunomthelela omkhulu
- Cindezela amalunga
- Ingozi ephezulu yokulimala
- Falls