Ukuzivocavoca okungu-10 okuhle kakhulu kwe-plyometric: indlela engcono yokushisa amanoni phansi.

Ukuqeqeshwa kwe-Plyometric kusekelwe ekuzivocavoca kwe-jumping futhi kuhloswe ngakho ukuthuthukiswa kwejubane namandla. Ama-Plyometrics aya ngokuya ethandwa kakhulu njengabasubathi abangochwepheshe (abagibeli bokushibilika eqhweni, ama-sprinters), nama-Amateurs. Sikunikeza izivivinyo ezi-10 ezinhle kakhulu ze-plyometric ongazenza ekhaya.

Izinzuzo zokuqeqeshwa kwe-plyometric:

• Ukuqeqeshwa kwe-Plyometric kusiza ukuthuthukisa amandla emisipha eqhumayo, amandla ezemidlalo nokushesha kokuphendula.

• Ihora lokuzivocavoca okunjalo, uzokwazi ukushisa ama-calories angu-500-600 futhi usheshise umzimba wakho.

• Izinhlelo ze-Plyometric cishe azinikeli ekubhujisweni kwemisipha, ngakho-ke uzoshisa amafutha futhi ulolonge indawo ngasikhathi sinye.

• I-Plyometrics ingenye yezindlela eziphumelela kakhulu amafutha ashayo emzimbeni ongezansi. Uma ukhathazekile ngamanoni emathangeni, ama-breeches kanye ne-cellulite, bese uvivinya umzimba njalo.

• I-Plyometrics ithuthukisa ukusebenza kwemisipha, imisipha nezinzwa. Lokhu kuzokuvumela ukuthi ugijime ngokushesha, weqe phezulu futhi kube nzima ukushaya.

• Kubhalwe ngezansi izinhlelo akuzona ezabaqalayo!

• Kubantu abanokulimala okungapheli nezifo zamalunga, ama-plyometrics awathandeki.

Ama-Plyometrics: ukusebenzisa okuphezulu okwenziwe okuphezulu okungu-10

1. UPlyo Legs ovela kuPower 90 noTony Horton

Uma usaqala ukwenza ama-plyometrics, bese uzama ukuqala ama-Plyo Legs noTony Horton. Lolu uhlelo olungabizi kakhulu olufanele kubantu abahlukahlukene ababandakanyekayo. Kule vidiyo, uTony ufake kuphela ukuzivocavoca "okuqondile" kwe-plyometric, futhi kwenza kube lula ukuhlela kabusha ikilasi. Isifundo sithatha imizuzu engama-50, kepha ekuqaleni unokuzivocavoca okude kwemizuzu eyi-10. Ngaphezu kwalokho, ukuqeqeshwa inyakaziswa kancane kancane ngamandla, ngakho-ke uzosinda esifundweni kusukela ekuqaleni kuze kube sekugcineni. Imishini eyengeziwe ayidingeki.

• IPlyo Legs: imizuzu engu-51

Funda kabanzi mayelana ne-Power 90 ..

2.I-Plyo Fix kusuka ku-21 Day Fix nge-Autumn Calabrese

Enye indlela eya kwi-plyometric elula ezofanelana nodokotela abaningi, le Plyo Fix. I-Autumn Calabrese idale ukuqeqeshwa okuseduze: isikhathi semizuzu engama-30 kuphela, nokuhleleka okulungile nangamakhefu phakathi kokuzivocavoca. Okokuqala kufanele umelane imizuliswano embalwa "eshisayo", kodwa kancane kancane ukuqina kohlelo kuzokwehla. Enye yamantombazane ikhombisa ukuguqulwa okulula kokuvivinya umzimba, ngakho-ke ungahlala wenza isifundo sibe lula. Ukuqeqeshwa kwenzeka futhi ngaphandle kwemishini eyengeziwe.

• I-Plyo Fix: imizuzu engama-32

Funda kabanzi mayelana ne-21 Day Fix…

3. Lungisa i-Plyo Fix Extreme kusuka ku-Extreme nge-Autumn Calabrese

Uma usudlulile nge-Plyo Fix, sekuyisikhathi sokuzama uhlelo lwe-plyometric oluthuthuke kakhulu nge-Autumn Calabrese. IPlyo Fix Extreme yakhelwe kumgomo ofanayo: imizuliswano eminingana, ukuma okufishane phakathi kokuzivocavoca kanye nemizuzu efanayo engama-30. Kodwa-ke, kulokhu ulinde izivivinyo eziyinkimbinkimbi ngokwengeziwe, ngaphandle kwalokho umthwalo owengeziwe unikeza ama-dumbbellsezingasetshenziswanga ohlelweni lokuqala. Ukuziqeqesha akulula, kepha uma ufuna ukuba nemilenze emincane emihle nomzimba onamathoni, kufanele usebenze kanzima. Ukuze wenze lula ukuzivocavoca umzimba, thatha isisindo esincane sama-dumbbells noma ukuzivocavoca ngaphandle kwesisindo.

• I-Plyo Fix Extreme: imizuzu engu-31

Funda kabanzi mayelana ne-Fix Extreme ..

4. Combat Shock Plyo ovela eLes Mills

UShock Plyo angashaqeka ngempela: uhlelo luqala ngokujabula kakhulu. Cishe alikho iqembu elifudumele laseNew Zealand labaqeqeshi iLes Mills elizokususa ekunyakazeni kwe-plyometric traffic. Ukuzivocavoca kushintshwa ngokushesha okukhulu, uzohamba ngaphansi komculo ojabulayo ngokuma okumbalwa. Kodwa-ke, vele engxenyeni yesibili yohlelo i-tempo incipha kancane kancane. Ekuphetheni, uzothola izivivinyo eziningana ze-isometric ezizoqinisa impumelelo. Ukuzivocavoca uzodinga ama-dumbbells noma i-pancake evela endukwini.

• UShock Plyo: imizuzu engama-29

Funda kabanzi mayelana nokulwa…

5. I-Plyometric Cardio Circuit evela ku-Insanity noShaun T.

Kepha uma ufuna ukushaqisa umthamo we-plyometric, zama iPlyometric Cardio Circuit kusuka ku-Insanity. Mhlawumbe okokuqala ngqa ungeke ukwazi ukumelana nalokhu kuvivinya umzimba kusukela ekuqaleni kuze kube sekugcineni, kodwa ngokufeza okusha ngakunye uzothuthukisa imiphumela yakho. UShaun T uyazi ukuthi angakwenza kanjani usebenze ngo-100%. Ukukhululwa: uzonikeza konke kuze kube yisekhondi lokugcina lesifundo. Kepha uma usuvele uphumelele ngalolu hlelo, bese uzama ukuzivocavoca okuthuthuke kakhulu kusuka ngenyanga yesibili ye-Insanity - iMax Interval Plyo. Yokusungula awudingi.

• I-Plyometric Cardio Circuit: imizuzu engu-42
• I-Max Interval Plyo: imizuzu engu-55

Funda kabanzi mayelana nokuhlanya…

6. I-Plyo Shred ye-UFC Fit noMike Dolce

I-Plyo Shred - lena enye inguqulo yokwehla kwesisindo se-plyometric. Umbhali wayo ngumqeqeshi owaziwayo we-MMA fighters uMike Dolce. Lolu hlelo lubanjwa emahlandla ama-5, futhi ukukhethwa kokuzivocavoca ngokuqinisekile akunakubizwa ngokuthi kulula. Ukuze uqedele ngempumelelo lolu qeqesho akufanele kukwethuse eminye imibhoshongo, i-Push-UPS nokugxuma ngomlenze owodwa, ngoba ulinde iPlyo Shred izinhlobo eziyinkimbinkimbi zalezi zivivinyo ezijwayelekile. Ngaphandle kwalokhu, ukuzivocavoca kusindisa kancane. Imishini eyengeziwe ayidingeki.

• I-Plyo Shred: imizuzu engu-39

Funda kabanzi nge-UFC Fit ..

7. IHammer Plyometrics evela kuMasters Hammer kanye neChisel noSagi Kalev

Singasho ukuthi ukuqaliswa kweHammer Plyometrics, uzodinga okokusebenza okwengeziwe: isandiso sesifuba noma ibha yokudonsa, futhi mhlawumbe ibhentshi (yize ungenza ngaphandle kwalo). Lapha futhi uzothola ukukhetha okuhlaba umxhwele kokuvivinya umzimba nge-plyometricokwenziwa ngejubane elikhulu. Ukwehlukana phakathi kokuzivocavoca nobude besikhathi obufushane kuzokusiza ukuthi unqobe ukuqeqeshwa kusukela ekuqaleni kuze kube sekugcineni. Kepha khumbula ukuthi iHammer Plyometrics (kanye nalo lonke uhlelo lweMasters) ilungele kuphela abantu abaqeqeshiwe.

• I-Hammer Plyometrics: imizuzu engu-26

Funda kabanzi mayelana neMasters Hammer and Chisel ..

8. Ama-Plyometrics avela ku-P90x noTony Horton

I-Plyo Legs, esiyishilo ekuqaleni kwendatshana, ingathathwa njengohlelo lokulungiselela ama-Plyometrics kusuka ku-P90x. UTony Horton uphinde asebenzise ukuzivocavoca okuqondile futhi unikeze umthwalo omkhulu emilenzeni, kepha ubunzima beli plyometric liphakeme kakhulu. Ukuqeqeshwa kuyanda, kusukela ezingeni eliphansi kuya kweliphezulu. Kodwa ungakhathazeki, ukushintshaniswa kwe-videothreesome yokuzivocavoca okukhulu nokuthula akunakubizwa ngokuthi kunzima kakhulu. Ukwenza uhlelo ngeke udinge okokusebenza okwengeziwe, kepha izivivinyo ezimbalwa uTony usebenzisa isihlalo noma isitulo (ungenza ngaphandle kwazo).

• I-Plyometrics: imizuzu engu-59

Funda kabanzi mayelana ne-P90x ..

9. Amandla Okusebenza Okumsulwa noma iDrip evela ku-Weider Ruthless Steve Uria

Kepha uma ungafuni ukuchitha isikhathi esiningi ubungqabavu, uzothanda ukuthi lolu hlelo yiWeider Ruthless. USteve Uria wenze iqoqo lamavidiyo wemizuzu engama-20 okwehlisa isisindo namafomu amancane. Lolu hlelo lubandakanya amakilasi ahlukene angama-20, kepha kakhulu plyometrics okukhulu ezimele wena ekusebenziseni amandla okusebenza okumsulwa ne-Drip. Ukuzivocavoca okungenakwenzeka okuvela kuSteve kubonakala kungokoqobo futhi kuyathakazelisa, kepha kuyawenza umsebenzi wawo. Uzoshisa amafutha, uqinise imisipha futhi uthuthukise isimo sabo somzimba. Ukuqoqwa kwempahla akudingeki.

• Amandla Ahlanzekile: Imizuzu engama-20
• Ukuconsa: imizuzu engama-21

Funda kabanzi ngo-Weider Ruthless ..

10. IGrit Plyo evela kwaLes mills

I-Grit Plyo - isikhawu sokuqina okuphezulu wuhlelo lwesigamu sehora. Abaqeqeshi Les mills bakhiqize amakilasi azokuholela kumphumela omkhulu ngesikhathi esifushane. Uzoshintsha izivivinyo zamandla zamaqembu emisipha ehlukene, kanye nokuvivinya umzimba ngejubane nokukhuthazela. Ingxenye engcono kakhulu lokho ukukhishwa I-Grit UPlyo uphuma njalo (njalo ezinyangeni ezi-3), ngakho-ke uhlelo alunaso isikhathi sokubhoreka. Ukuze ufunde udinga ipancake kusuka kubha noma i-dumbbell. Kwezinye izinhlelo futhi zidinga ipulatifomu eyengeziwe yokwengeza.

• IGrit Plyo: imizuzu engama-30

Ama-Grit amaningi ..

Uma ufuna ukwenza umzimba wakho, uthuthukise ukusebenza kwakho ngokomzimba, ushise amanoni emzimbeni wonke futhi ikakhulukazi emilenzeni, bese uwenza umthetho ukwenza njalo izivivinyo zeplyometric. Okokuqala, ungazama iPlyo Fix, Shock Plyo noma Plyo Legs bese uya kancane kancane ezinhlelweni eziyinkimbinkimbi.

Funda futhi: Ukuqeqeshwa kwamandla aphezulu ayi-10 ekhaya imizuzu engama-30.