Zvese zvaunoda Kuti Uzive Nezve Plyometrics (Uyezve Knee-Shamwari Exercises)

Zvemukati

• Knee-Shamwari Plyometric Exercises
• Sarudza Shock Absorbers Yako
• Iyo Yakanyanya Plyometric Kudzidziswa Gear
• Iwe Unoda Joint Fuel
• Ongororo ye

Pane nzira dzakawanda dzekuwana dikita rakakura, asi plyometrics ine X factor isingaite mamwe akawanda maworkouts: Kuita kuti uve wakavezwa uye unomhanya kwazvo.

Nekuti plyometrics dzinowanzo tora kukurumidza-twitch fiber mumhasuru dzako-idzo dzaunoshandisa sprint kumhanya-uye dzidzisa sisitimu yetsinga kuti inyatso shanda pakutora iyo inokurumidza-twitch fiber, maekisesaizi ndiwo kiyi yekutora simba rakakura kubva mumhasuru dzako. . Muchokwadi, chidzidzo chitsva mu Nyaya yeSports Science uye Medicine vakawana kuti vakadzi vevolleyball vatambi vaiita kaviri-pavhiki plyometric yekurovedza (25 kusvika 40 maminetsi eplyo drills- semuenzaniso, kuputika kunofamba senge kusvetuka) kwakanyanya kunatsiridza mabhureki avo, asi avo vakaita mamwe mamiriro havana. Izvi zvinoreva kuti pyo reps yako iri kuita kaviri basa, zvichiita kuti iwe usimbe uye nekukurumidza zvakare.

Pano, mazano aunoda kusimudza squats yako, mapapu, uye mapuranga ane aya akasiyana-siyana eplyometric, pazasi, kubva kuna Jesse Jones, mutungamiriri wechirongwa cheBasecamp Fitness muSanta Monica nedzimwe nzvimbo dzeCalifornia. Chinjanisa iwo seakakwirisa-nguva munzvimbo dzako dzekujaira, kana edza mabhureki nemavhidhiyo ari pamapeji aya kuti uwane iwo ese plyo mabhenefiti. (Inoenderana: 5 Plyo Inoenda kune Sub yeCardio (Dzimwe nguva!)

Knee-Shamwari Plyometric Exercises

Ehe, iwe unoverenga izvo chaizvo. "Plyometrics ndiyo imwe yenzira dzakanakisisa dzekuvaka simba remusimba rinoshanda rakakomberedza mubatanidzwa, rinobatsira kutsigira," anodaro Dr. Metzl, uyo ariwo Chimiro Brain Trust nhengo. Caveat: Namatira kumhara. Kana mabvi ako akanyura mukati kana iwe uchinge uchinge uchisvetuka squat kana burpee, gadzira yako butt uye quad simba. Dr. Metzl vanokurudzira kuita-gumbo-gumbo squats ine chigaro kumashure kwako, kutora chigaro chechipiri chekupatsanuka uyezve kumira. (Shandisa iyi tweak imwechete kugadzirisa marwadzo emabvi paunenge uchimhanya.)

Sarudza Shock Absorbers Yako

Kumhanya ndeye plyo fest. "Zvakafanana nhevedzano yemaplyometric mapapu," Dr. Metzl anodaro. Asi magadzirirwo emateki ako ari kwauri: Chidzidzo cheAmerican Council on Exercise chinoti kunyangwe übercushioned hazvikanganise kumhanya kwako, chimiro, kana mashandisiro esimba. Edzai: Sketchers GOrun Ride 7 ($95; sketchers.com), Brooks Glycerin 16 ($150; brooksrunning.com), kana Hoka One One Clifton 4 ($140; hokaoneone.com).

Iyo Yakanyanya Plyometric Kudzidziswa Gear

Kune nyika yeplyometrics kupfuura burpees. Edza izvi zvekubata-mhepo maturusi.

• Platform: Plyo mabhokisi-kubva masendimita matanhatu uye kumusoro-anogona kuwedzera kusimba kwako. Edza ichi chibooreso chinokurumidza kubva kuna Becca Capell, mudzidzisi mukuru paFit virtual kudzidziswa: Dziirira neminiti imwe yenhanho-kumusoro pabhokisi. Woita marounds matatu ekusvetuka kwebhokisi gumi, uchichinjana negumi-kudivi-kudivi nhanho-pamusoro. (Heano maitiro ekugona bhokisi kusvetuka kunyangwe ichinzwa zvisingaiti.)
• Jump Rope: Tambo yekusvetuka inogona kupisa unopisa gumi nematanhatu macalorie paminiti. Edza Capell's rope mix: Ita 3 kutenderera kwe100 tambo kusvetuka uye 10 yakagadziridzwa (pamabvi) pyo push-ups; tevera nematenderedzwa matatu ekusvetuka kwetambo-gumbo rimwe chete, kuchinjana 25 kurudyi uye 25 kuruboshwe kutenderera kwega. (Iyi maminetsi makumi matatu-kusvetuka tambo Workout inopisa inopenga nhamba yemakoriori.)
• Rebounder: Kutanga neiri dunhu rinonakidza kubva kuna Fayth Caruso, mudzidzisi mukuru weBellicon rebounders. Ita makumi matanhatu masekondi yega yega yekusvetuka squats kubva pasi kuenda kune rebounder, plyo kusundira-kumusoro pane furemu, uye kupuruzira munzvimbo. Wobva waita masekondi makumi mapfumbamwe ekubhaiza. Ita dunhu kanokwana kana.

Iwe Unoda Joint Fuel

Iye zvino unoziva plyometric drills yakaitwa nemazvo haizokonzere kurwadza kwemajoini. Asi kudya nzira yako kumabvi akasimba hakugone kukuvadza chero - kunyanya kana aches iri kukuchengetedza pasi. Vatambi vane marwadzo ane chokuita nekurovedza muviri vakatora 10 gramu ye collagen hydrolyzate zuva vakarondedzera kuderedzwa kwezviratidzo munguva ye24-vhiki yePenn State University yekudzidza. Unogona kuwana iyo collagen-iyo inovaka shwashwa mumatumbu - kubva kuhove, mazai machena, bone muto, gelatin, kana collagen poda, anodaro Susan Blum, MD, muvambi weBlum Center yehutano muRye Brook, Nyowani York. (Kana edza iyi kiwi coconut collagen smoothie mbiya.) Zvakare tora antioxidants kubva kune yakajeka michero uye maveji kudzivirira majoini kubva kune chero njodzi inokanganisa iyo yavanogona kuita, anodaro.

Ongororo ye