Ukuqeqeshwa kwe-Plyometric: ubuhle nobubi, izivivinyo, uhlelo lokuqeqesha.

I-Plyometrics iyinhlanganisela yokuzivocavoca kwejubane yokuthuthukisa amandla wokuqhuma, okususelwa ekunciphiseni okusheshayo nasekunciphiseni kwemisipha. Ukuzivocavoca kwePlyometric okuhlose ukuthuthukiswa okuphelele komdlali: ukukhuthazela okwandayo, isivinini namandla emisipha. Kulesi sigaba samanje ama-plyometrics abe yisisekelo sezinhlelo eziningi zokuqeqesha futhi ayithandwa nje kuphela kubasubathi abangochwepheshe kepha nakubathandi bokuqina.

I-Plyometrics yayisekelwe ezindleleni zokuqeqesha zaseSoviet zabasubathi bama-Olimpiki, futhi isabalele e-United States kuma-80-ies. Okokuqala, ukuqeqeshwa kwe-plyometric kwakuthandwa kuphela phakathi kwabagijimi abangochwepheshe, kepha kancane kancane le ndlela isetshenzisiwe ezinhlelweni zokuqina ngenxa yokusebenza kwayo okunciphisayo nokuthuthukisa ikhwalithi yomzimba.

Manje, lapho umhlaba ubhekene nokuqhuma kwangempela ekuqeqeshweni kwe-HIIT naku-crossfit, izivivinyo zeplyometric zisetshenziswa yonke indawo.

Yini ama-plyometrics?

I-plyometrics ivame ukubizwa ngokuthi ukuqeqeshwa kweqa. Futhi lokhu kuyiqiniso, ingxenye enkulu yokuzivocavoca kwe-PLIO kususelwa kunqubo yokugxuma, ngokwesibonelo: ama-burpees, squats ngokugxuma, ukweqa ama-degree angama-180, ukweqa intambo, ukweqa emsamo, njll. Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ama-plyometrics awagxili nje. Isibonelo, ukuzivocavoca okunjenge Push-UPS ngokushaya izandla, Sprint, baphonsa umuthi amabhola, donsa-UPS kubha nokotini okubizwa nangokuthi izivivinyo zakudala ze-plyometric.

Konke mayelana ne-Push-UPS

Kungani kunesidingo sokuqeqeshwa kwe-plyometric?

  • Ukwehla kwesisindo nokushiswa kwamafutha: Ukusebenza kwe-PLIO kukhulu kakhulu futhi kushisa amakhalori amaningi.
  • Ekwakhiweni kwamakhono wejubane elikhulu namandla wokuqhuma: lokhu kuzokusiza ukuthi uthuthukise ukusebenza kwakho kuleyo midlalo edinga ukunyakaza okungazelelwe futhi okunamandla (ukusubatha, ubuciko bokulwa, ukudlala imidlalo, njll.).
  • Ukuqhubeka nokusheshisa ukukhula kwemisipha: Ukuzivocavoca umzimba nge-PLIO kuncane ekukhuleni kwemisipha, kepha kuyasiza ekunqobeni ukuma okungadalwa ukujwayela komzimba.
  • Okwenzelwe ukukhuthazela nokuxhumana: lokhu kuzokusiza hhayi ngesikhathi sokuqeqeshwa kuphela kepha nangesikhathi sokuvivinya umzimba empilweni yansuku zonke.

Ukuzivocavoca kwe-PLIO kwandisa amandla emisipha. Sigcizelela ukuthi amandla (amandla) amandla (amandla) emisipha umqondo ohlukile. Ukukhulisa isisindo esiphezulu sezisindo kuyisilinganiso samandla. Kepha amandla omzimba okukhombisa ngokushesha amandla awo aphelele - lawa ngamandla noma amandla wokuqhuma.

Isebenza kanjani? Ake sicabangele isibonelo sejump. Siyagxuma, lokho kuxoshwa emhlabeni, futhi kulesi sigaba, inkontileka yemisipha (isigaba sokugxila). Uma sisemoyeni, bayakhululeka futhi bazelule (isigaba se-eccentric). Ngaphansi kokuxhumana okusha nobuso babuye baphoqeleka ukuba benze isivumelwano, balungiselela okunye ukugxuma. Ukwehlisa isikhathi phakathi kokunwebeka nokusikwa - yilokho ama-plyometrics. Futhi lokhu kuthuthukisa isivinini semisipha namandla.

Ukuqeqeshwa kwe-Plyometric kungachazwa njengoku: ukushaqeka, ukuqhuma, ukushesha nokuqina. Le kuyindlela ephumelela kakhulu yokwehlisa isisindo, ukukhulisa amandla emisipha, ukukhipha umzimba nokwandisa umphumela we-anabolic. Kodwa-ke, ukuzivocavoca ngokweqile kungaba yinto ebuhlungu kakhulu, uma ungagcini ukuvivinya umzimba futhi ungayilandeli imithetho eyisisekelo yokuqeqeshwa.

Ukuzivocavoca kwePlyometric - 23 Ukuhlukahluka kwePlyo

10 izinzuzo eziyinhloko ze-plyometric

Ngakho-ke, yiziphi izinzuzo eziphambili zeplyometric nokuthi kufanele ufake imithwalo ye-plyometric ohlelweni lwakho lokuqina?

  1. I-Plyometrics iyithuluzi elihle lokwehlisa isisindo. Ukuzivocavoca kwe-Plyometric kukhulu kakhulu, kudinga amandla amaningi futhi kusebenze cishe wonke amaqembu emisipha, ngakho-ke kushe amakhalori amaningi ngeseshini eyodwa futhi kukhuthaze ukunciphisa umzimba ngokushesha.
  2. Ukusebenza kwe-PLIO kuhlanganisa izinsimbi kanye ne-cardio-load, kukuvumela ukuthi ngasikhathi sinye ushise amanoni nezicubu zethoni zomzimba wonke.
  3. I-Plyometrics isiza ukuthuthukisa amandla emisipha eqhumayo nekhono lejubane, futhi ithuthukise ukusebenza. Ngenxa yalokhu uzokwazi ukuthuthukisa ukusebenza kwabo okuyisisekelo kwezemidlalo: uzogijima Ngokushesha, ukushaya Ngokuqinile kakhulu, ukwenza ukuphosa buqamama, gxuma ephakeme. Ama-Plyometrics awusizo ikakhulukazi kwezemidlalo yeqembu (ibhola, i-volleyball, ithenisi), ezinseleleni, ku-sprint kwezokusubatha.
  4. Ngaphandle kokuthi ukulahleka kwesisindo endaweni ethile yomzimba akunakwenzeka, yikuphi ukusebenza kwe-plyometric okubhekwa njengendlela ephumelela kunazo zonke yokushisa amanoni emzimbeni ongezansi. Inani elikhulu lokugxuma lenyusa ukujikeleza kwegazi futhi linegalelo ekushiseni okukhulu kwamafutha ezinyaweni.
  5. Ukuze PLIO-ukusebenzisa akudingi imishini eyengeziwe. Ungenza ama-plyometric ekhaya, emgwaqeni, enkundleni yezemidlalo, esihlalweni esijwayelekile "sokuzamazama" noma ejimini egcwele. Udinga kuphela isisindo somzimba wakho. Ngemuva kwesikhathi ungasebenzisa izisindo kanye nesiteji sokugxuma, kepha kwimishini eminingi yokuzivocavoca ye-PLIO ayidingeki.
  6. Ukuzivocavoca kwe-Plyometric kwandisa amandla nokunwebeka kwamathenda (izicubu ezixhuma phakathi kwemisipha namathambo), okunciphisa amathuba okuphuka ngesikhathi sokwenziwa kwesinye se-cardio nokuqeqeshwa kwamandla.
  7. Ama-plyometrics angabangelwa ukuqeqeshwa kwe-aerobic, kepha kube nomthelela omubi omncane emisipheni. Amakilasi, asuselwa ekuqhumeni kwesikhawu sokuzivocavoca, cishe awabhubhisi izicubu zemisipha ngokungafani nokusebenza okudala kwe-cardio ngejubane elifanayo.
  8. Ukuzivocavoca kwe-Plyometric kulabo abafuna ukukhulisa umphumela we-anabolic. Uma uzwa ukuthi ukukhula kwemisipha yakho kwehlile, futhi ukuqeqeshwa kwamandla okujwayelekile akulethi miphumela, faka kuhlelo lwayo lwe-PLIO-Workout izikhathi ezimbili ngesonto. Ngokwabo, umthwalo wokuqhuma uthinta kancane ukukhula kwemisipha, kepha kuyasiza ukunqoba ukuma okungadalwa ukujwayela komzimba.
  9. Ukuzivocavoca kwe-Plyometric kungenye yezindlela ezinhle kakhulu zokuthuthukisa ukuhlangana nokubekezela.
  10. Ukuhlala phansi nokuntuleka kokuvivinya umzimba kuvusa izinga eliphansi le-metabolism, kwehlisa amandla omzimba kanye ne-atrophy yemicu yemisipha esheshayo. Ngokusebenza okujwayelekile komzimba futhi ufeze imiphumela yokuqina kufanele uvuke imicu yemisipha "esheshayo" futhi ukhuthaze imetabolism. Futhi lapha nje futhi ngisize ukuzivocavoca kwe-plyometric.

Okubi nokuphikisana

Njenganoma yimaphi ama-plyometrics ashubile anezithiyo eziningana nokuphikisana. Lo mkhuba wokuqina ufanelekile kubantu abaphilile ababekezelela ukuzivocavoca umzimba. Yiziphi izinkinga zokuzivocavoca kwe-plyometric:

  1. Ukuzivocavoca nge-PLIO kunikeza ingcindezi emajoyintini. Umthwalo osindayo ikakhulukazi uthola idolo neqakala, elingavikeli i-100% ngisho nemishini efanele futhi ugqoke ibhandishi elikhethekile.
  2. Ukugxuma kukhuphula izinga lokushaya kwenhliziyo yakho, ngakho-ke, lapho imithwalo ekhethwe kahle i-plyometrics ingathinta inhliziyo.
  3. Ukuqeqeshwa kwe-Plyometric akuyona eyabaqalayo.
  4. Kukhona ingozi yokulimala ngenxa yokufika kabi noma ukuwa.
  5. Ngenxa yokuzivocavoca ngejubane eliphezulu kuvame ukuhlupheka ngemishini, ngakho-ke kunciphisa ukusebenza kahle futhi kwandise ingozi yokulimala.
  6. Ukuzivocavoca kwe-PLIO kunika ingcindezi enkulu emgogodleni.

Ukuqeqeshwa kwe-Plyometric kuyaphikiswa uma une:

Vele, noma yikuphi ukuzivocavoca kungashintshwa ngokwamakhono abo. Kepha okushiwo yi-plyometric ukwenza izivivinyo zejubane lokuqhuma namandla agcwele, ngaphandle kwalokho incazelo yalo ilahlekile nje. Ngakho-ke, uma impilo ingavumeli, kungcono ukhethe uhlobo oluhlukile lomthwalo.

Ukuzivocavoca kwePlyometric

Sikunikeza ukukhetha kokuzivocavoca kwe-plyometric okudume kakhulu ngaphandle kwemishinilokho kuzokusiza ukwakha ukuqeqeshwa kwekhwalithi okusebenzayo. Zonke izivivinyo ze-plyometric zihlukaniswe ngamaqembu ama-3 obunzima. Njengoba wazi, ukwahlukaniswa kunalokho kungqubuzana, ngoba ubunzima bokuvivinya umzimba bunqunywa ngokukodwa.

I-Plyometric isebenzisa ubunzima obuphansi

1. Ukugxuma ekuzalaneni kwezandla nezinyawo (Jumping Jack)

2. Ukugxuma ngokuzalanisa izinyawo eplankini (iPlank Jack)

3. Ukugijima nokuphakamisa amadolo (Amadolo Aphakeme)

I-Skater (i-Skater)

5.I-Skier (I-Ski Jump)

6. Ukugijima okuvundlile (Izintaba Ezikhuphukayo)

Ukuzivocavoca kwePlyometric kokubunzima okujwayelekile

7. Jump amaphaphu (Lunge Jump)

8. Eqa epulangwe (Ipulangwe Tuck In Out)

9. Ukweqa ama-degree angama-180 (180 ° Jump)

10. Ukukhahlela phambili (Front Kick)

11. Ukugijima endaweni yetafula (Crab Kicks)

Izikwele ezinokweqa (i-squat Jump)

Ukuzivocavoca kwe-Plyometric kunzima kakhulu

13. kuzuba okuphezulu (Tuck Jump)

14.I-Pushups enekotini (Push up nge-Clap)

15. IBurpee (iBurpee)

16. X-gxuma (X-gxuma)

17. Ukukhahlela izinqe endibeni (Ukukhahlelwa Kwezimbongolo)

I-Gif esetshenziswe ku-athikili evela kuvidiyo engu-44 Best Plyometric Exercises (Isiteshi se-Youtube iVeva)

Amathiphu wokuqeqeshwa kwe-plyometric

  1. Ngaphambi kokuqhubeka nohlelo lokuqeqeshwa kwe-plyometric kokuzivocavoca okuhlongozwayo, naka izincomo okufanele uzilandele ukukhulisa ukusebenza kwama-plyometric.
  2. Ukuqeqeshwa kufanele ngaso sonke isikhathi kuqale ngokuzifudumeza (imizuzu engu-7 kuya kwengu-10) bese kuphetha ngokuqina nokwelula (imizuzu emi-5-7) Ungalokothi uqale ukuziqeqesha ungafudumali, kungadala ukulimala.
  3. Isikhathi sokuqeqeshwa kwe-plyometric akufanele sibe ngaphezu kwemizuzu engama-60, kufaka phakathi ukufudumala nokuqina. Uma usaqala ukwenza ama-plyometric, uzikhawulela ekuqeqeshweni imizuzu eyi-15-20, ukhulisa kancane kancane isikhathi sesifundo.
  4. Ukuqeqeshwa kwe-PLIO ngejubane elisheshayo, kepha kufanele wenze izivivinyo ngokucophelela, ngokugxila okuphelele nangokuhambisana nenqubo yokuzivocavoca ukuze ungalimali. Ifomu elifanele lihlale libaluleke ngaphezu kwenani labaphindayo!
  5. Imvamisa, izivivinyo ze-plyometric zisuselwa ohlelweni lokuqeqeshwa kwesifunda ngokususelwa ekuphindaphindeni kokuzivocavoca ngezindlela eziningi. Yenza umsebenzi ngamunye imizuzwana engu-20 kuya kwengu-45 yokuphumula phakathi kokuzivocavoca kuya kumasekhondi ayi-10-30. Umbuthano ngamunye kufanele ube wokuphindaphinda okungu-4-8, uphumule phakathi kwemijikelezo imizuzu engu-1.5-2. Qedela uhlelo lokuqeqesha oluthola ngezansi.
  6. Uma uhlose ukusebenza ekwakhiweni kwamandla emisipha eqhumayo, udinga ukuqeqeshwa kwe-plyometric kathathu ngesonto. Uma ufuna nje ukuthuthukisa ifomu, ukudonsa umzimba nokuqinisa umphumela we-anabolic, kwanele ukwenza ama-plyometric amahlandla ama-3 ngesonto kuhlanganiswe nokuqeqeshwa kwamandla. Ikhefu phakathi kokuqeqeshwa kwe-PLIO ngeke libe ngaphansi kwamahora angama-48.
  7. Ukuze usebenzise izivivinyo ze-plyometric kufanele okungenani ube nesipiliyoni esincane sokuqeqeshwa. Uma unesikhathi eside uzibandakanya nokuqina, kungcono ukuqala ukuncipha ngokuhamba njalo kutreadmill noma uhambe ekhaya ividiyo.
  8. Ekuqaleni, zama ukwenza ukuqeqeshwa kwe-plyometric kuphela ngesisindo somzimba wakhe ngaphandle kokusebenzisa imishini eyengeziwe (yezisindo, amabhentshi namabhokisi). Ngokudingeka ukuqala kangcono ukuzisebenzisa hhayi ngaphambi kwenyanga yamakilasi ajwayelekile. Ngendlela, ukusetshenziswa okuthandwa kakhulu kwezokwelapha amabhola ukuqeqeshwa kwe-plyometric.
  9. Uma wenza ukuqeqeshwa kwe-plyometric kubalulekile, hhayi ukuphakama kokuzivocavoca, nokushesha kokubulawa. Isibonelo, lapho wenza ama-squats ngokugxuma (i-Squat Jump), kubalulekile ukuthi ungahlali ujule ngangokunokwenzeka, futhi ngokushesha okukhulu ukugxuma.
  10. Ungathathi izivivinyo ze-plyometric endaweni ye-damper (hhayi eqinile).
  11. Ngokusetshenziswa okujwayelekile kokuqeqeshwa kwe-plyometric kungcono ukusebenzisa ama-brace wedolo neqakala. Lokhu kuzosiza ekwehliseni umthelela emajoyintini, yize kungeke kuvikele u-100%.
  12. Kunconywa ukuthi ungadli amahora angu-1.5-2 ngaphambi kokuqala kohlelo lokugxuma, ngaphandle kwalokho kungadala ukugaya ukudla.
  13. Ukuzivocavoca kwe-Plyometric kusebenza ngokulinganayo kubo bobabili abesilisa nabesifazane.
  14. Njalo yenza ukusebenzisa i-plyometric ezicathulweni zokugijima ezinamasoli angaxegi.

Bona futhi:

Ungalwenza kanjani uhlelo lokuqeqeshwa kwe-plyometric?

Ngokuyisisekelo ukuqeqeshwa kwe-plyometric ye- uhlelo lwesikhawu esiyindilinga ngamakhefu amancane okuphumula phakathi kokuzivocavoca. Sikunikeza izinketho ezi-3 zezinhlelo ezenziwe ngomumo kuma-plyometrics.

I-Plyometric TABATA Workout

Ukuzivocavoca okujwayelekile kwe-TABATA kumi kanje: imizuzwana engama-20 yenza lo msebenzi, kuphumule imizuzwana eyi-10. Umjikelezo wesinye sokuzivocavoca uphindaphindwa izikhathi eziyi-8. Ngemuva kwalokho thatha ikhefu lemizuzu engu-1,5-2 bese udlulela ekuzivocavoca umzimba okulandelayo. Ngakho-ke, esivivinyweni ngasinye, unemizuzu engu-4, ngakho-ke, ngokwesibonelo, ukuqeqesha imizuzu engama-45 (ngaphandle kokuzifudumeza nokupholisa phansi) kudingeka uthathe izivivinyo eziyi-8 ze-plyometric.

Ukuqeqeshwa kweTABATA: uhlelo lwezandla + lokuzivocavoca

Qala ngokuzivocavoca umzimba kokuqala (i-Skater). Ukuqeqeshwa kusekelwe esimisweni semizuzwana engu-20 yomsebenzi onzima nokuphumula kwamasekhondi ayi-10, phinda imijikelezo engu-8. Ngemuva kokuphela kokuzivocavoca okungu-8 kwe-Skater sekuphelile, thatha ikhefu imizuzu engu-1.5-2. Bese udlulela ekuvivinyweni okulandelayo okungu-180 ° Jump bese ngaleyo ndlela uphinda njalo izivivinyo:

Ukuzivocavoca okudala kwe-TABATA: izivivinyo ezi-8, imijikelezo engu-8 yokuvivinya ngakunye, imizuzwana engama-20 yokuqeqeshwa okujulile nemizuzwana eyi-10 yokuphumula

Isikhathi sokujikeleza se-plyometric Workout

Ukuqeqeshwa kwesikhathi esiyindilinga kungakhiwa kunoma yisiphi isimiso, sinikeza kuphela isibonelo senye yezinketho ezivame kakhulu. Isibonelo, thatha izivivinyo ze-plyometric ezi-4-8. Ukuqeqesha kuzoba nemibuthano ephindayo. Ububanzi buhlanganisa lezi zivivinyo ezi-4 kuye kwezi-8 ezenziwa ngendlela efanayo, ngamakhefu amafushane phakathi kokuzivocavoca. Imibuthano iyaphindwa inani lezikhathi olifisayo.

Isibonelo sokuqeqeshwa kwesikhathi esiyindilinga kwabaqalayo

Umjikelezo ngamunye uqukethe izivivinyo ezi-6 ezenziwa ngokulandelana:

Ukuzivocavoca kwenziwa ngokulandelana ngokulandelana: ukusebenza kwamasekhondi angu-30, ukuphumula kwemizuzwana engu-15 bese udlulela kokulandelayo. Ithanga elilodwa ngokulandelana lifaka izivivinyo ezi-6 futhi lihlala cishe imizuzu engu-4.5. Phinda ukuzivocavoca okungu-3-4 nxazonke, uphumule phakathi kwamarounds - imizuzu emibili.

Isibonelo sokuzivocavoca kwesikhawu esiyindilinga sezinga eliphakathi

Umgomo ofanayo wezinga eliphakathi, ukukhethwa kokuzivocavoca kuphela okuzoba ngale ndlela elandelayo:

Ukuzivocavoca kwenziwa ngokulandelana ngokulandelana: ukusebenza kwamasekhondi angu-30, ukuphumula kwemizuzwana engu-15 bese udlulela kokulandelayo. Ithanga elilodwa ngokulandelana lifaka izivivinyo ezi-6 futhi lihlala cishe imizuzu engu-4.5. Phinda ukuzivocavoca imizuliswano engu-5-6, uphumule phakathi kwamaround - imizuzu emibili.

Ukuqeqeshwa kwe-Plyometric, ukuzivocavoca okubhanqiwe

Enye inketho yokuzivocavoca isikhathi se-plyometric yile elandelayo. Khetha izivivinyo ezimbili bese ushintsha phakathi kokuphindaphinda okungu-3-4 ngokuphumula okuncane phakathi kwamasethi. Emzuliswaneni olandelayo thatha ezinye izivivinyo ezimbili uphinde futhi, ushintshe. Ngakho-ke kwenziwe inani elinqunywe kusengaphambili lemizuliswano.

Isibonelo sokuzivocavoca sezinga eliphakeme labaqalayo abaphakathi

Thatha izivivinyo ezi-8, uzihlukanise ngababili:

Umjikelezo ngamunye uhlanganisa izivivinyo ezi-2. Isibonelo, thatha umzuliswano wokuqala. Kwenziwe ngokulandelana okulandelayo: Imizuzwana engama-20 Jumping Jack -> rest 20 seconds -> 20 seconds Lunge Jump -> 20 seconds rest. Ngakho-ke umjikelezo ongu-4. Okusho ukuthi, emzuliswaneni wokuqala uzokwenza amasethi ama-4 weJumping Jack nendlela engu-4 yeLunge Jump. Emjikelezweni olandelayo umgomo ofanayo, ukuzivocavoca kuphela okuguqukayo. Phumula phakathi kwemijikelezo - imizuzu emibili.

Isikhathi sokuqeqeshwa esiphelele: ~ 25 imizuzu. Uma kunesidingo, isikhathi sokuzivocavoca noma isikhathi sokuphumula singancishiswa / sikhuphuke.

Isibonelo sokusebenza kwezinga eliphakathi nendawo

Kokuzivocavoca kwesimiso esifanayo komfundi onolwazi oluningi. Thatha izivivinyo ezi-10 uzihlukanise ngazimbili ezi-5:

Umgomo wokubulawa uyafana: amasekhondi angama-20 amaDolo aPhezulu => amasekhondi angu-20 aphumle => Imizuzwana engama-20 iBurpee => amasekhondi angu-20 aphumule. Futhi phinda imijikelezo emi-4. Okusho ukuthi, emzuliswaneni wokuqala uzokwenza amasethi ama-4 ama-High Knees nendlela engu-4 yeBurpee. Phumula phakathi kwemijikelezo - imizuzu emibili.

Ingqikithi yobude bokuzivocavoca: ~ imizuzu engama-35. Uma kunesidingo, isikhathi sokuzivocavoca noma isikhathi sokuphumula singancishiswa / sikhuphuke.

Njengoba wazi, lezi yizibonelo nje zokuqeqeshwa kwe-plyometric, ungalungisa uhlelo ukuze luvumelane namathuba akho, okungukuthi:

Ngamafuphi. Ukuqeqeshwa kwe-Plyometric kungenye yezinhlobo ezisebenza kahle kakhulu zokuqina kwesisindo nokususa isisindo esiningi. Ngaphezu kwalokho, ukuvivinya umzimba kwe-PLIO kungasiza ukuhambisa ukuqina kwesisindo semisipha futhi kwandise umphumela we-anabolic. Kodwa-ke, ama-plyometrics kufanelekile kubantu abangenazo izinkinga zempilo abalungele imithwalo esindayo.

Bona futhi:

shiya impendulo