Plyometric Power Plan

Zvemukati

• Ongororo ye

Parizvino iwe unoziva kuti plyometrics-inoputika kusvetuka kurovedza muviri, sebhokisi kusvetuka-inobatsira zvakanyanya. Havasi ivo chete vanoita kuti mwoyo wako uwedzere (saka iwe unopisa mamwe mafuta nemakori apo kusimbisa uye toning tsandanyama), kugara uchiisa pyos yako painogona kukubatsira kumhanya nekukurumidza uye kuve nesimba mune zvimwe zvinhu zvako zvakakodzera. (Ona iyi Plyometric Workout: Svetuka Kure Jiggle.)

Asi chirongwa ichi, chakagadzirwa naAutumn Calabrese, mugadziri we21 Day Fix uye itsva 21 Day Fix EXTREME, inovatora. mumwe notch. Nokuwedzera zviyero kune izvi zvinoputika zvinofamba, iwe unowana kunyange zvimwe bang nokuda kwebhiri rako rinoshanda zvakaoma. Heino chikonzero. “Izvi zvinoreva kuti unovaka tsandanyama yakawanda uye kupisa mamwe macalorie. "Saka, wakamirirei? Svetukira kwazviri.

Inoshanda sei: Ita mafambiro ari mudunhu, uchiita mafambiro ega ega kweminiti imwe usati waenda kune inotevera. Dzokorora dunhu katatu zvakapetwa.

Unoda: Dumbbells

Squat Jump

A Kutanga kumira nemakumbo ehupamhi-upamhi nepakati uye uchibata, wakabata dumbbell paruoko rumwe nerumwe padivi pako.

B Bhenda mabvi maviri kusvikira nyundo dzichienderana nevhu uye wosvetukira mudenga, uchichengeta zvimedu padivi pako. Land nemabvi ako akakotama, mune squat chinzvimbo uye dzokorora. Ita kudzokorora kwakawanda sezvinobvira kweminiti imwe.

Split Squat Jump

A Tanga mumamiriro akadzedzereka, dumbbell muruoko rumwe norumwe, uye pfugama mabvi maviri kune 90-degree angle.

B Kuchengeta abs yakabatikana uye chipfuva chako kumusoro, putika mumhepo uchichengeta makumbo ako munzvimbo yakadzedzereka uye dumbbells padivi pako. Nyika munzvimbo imwechete nemabvi akakotama uye dzokorora. Ita reps dzakawanda sezvinobvira kweminiti imwe.

Sumo Squat Jump

A Kutanga nezvitsitsinho zvako pamwechete, zvigunwe zvakabuda, zvakabata dumbbell kune ese magumo padanho repachipfuva. Benda mabvi munzvimbo ye squat uye wobva waputika mudenga, uchichengeta dumbbell pachipfuva.

Squat Hop

A Kutanga kumira nemakumbo ehupamhi-upamhi nepakati uye uchibata, wakabata dumbbell paruoko rumwe nerumwe padivi pako.

B Bhenda mabvi maviri kusvikira nyundo dzatarisana nepasi uye wosvetukira kumberi, kurudyi, kumashure, uyezve kuruboshwe, uchirova makona mana emakona, uchimhara mune squat nguva dzese. Ita reps dzakawanda sezvinobvira kweminiti imwe.

Mhuru Inosvetuka

A Tanga kumira netsoka dzako hip-width apart and parallel, wakabata dumbbell muruoko rumwe norumwe padivi pemuviri wako.

B Gwira mabvi ako zvishoma uye uumburuke nebhora retsoka yako kuputika kubva pazvigunwe zvako. Nyika nemabvi akakotama uye dzokorora. Ita kudzokorora kwakawanda sezvinobvira kweminiti imwe.

Burpee Tuck Anosvetuka

A Kutanga netsoka dzako chiuno-upamhi hwakaparadzaniswa uye hwakaenzana, isa maoko ese pasi pasi pamberi pako, uye svetukira kumashure mupuranga, chengetedza musoro wako, torso, uye zvitsitsinho mumutsara mumwe.

Ongororo ye