Rudzi Rwakaipisisa Rwokutambanudza Pamberi pePlyometrics

Zvemukati

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Inotungamira kune yekurovedza muviri kune iyo plyometric Workout? Usati watanga kudzidzira kwako kusvetuka, iwe unenge uchida kutambanudza-asi zvingangobatsira chete kana iwe uri kuita ine simba mhando (sezvimwe zveaya 6 Active Stretches Iwe Unofanirwa Kuita). Kana yako yekuenda-kurebesa yakamira-iko kwaunongobata chinzvimbo chimwe chete kwenguva yakatarwa-iwe unenge uri nani kubva kusvetuka chikamu chakatambanudzwa zvachose, zvirinani zvinoenderana nechidzidzo chitsva chakaburitswa mu Journal of Strength & Conditioning Research.

Apo vatsvakurudzi vakaita kuti vatori vechikamu vabate 30- kana 60-second static stretches, boka rekutanga harina kuona pundutso pane yavo yakatevera plyometric routine vachienzaniswa nevaya vakasvetuka kupisa-up zvachose. Zvakare, iro 60-rechipiri-rakabata-boka rakanyatsoona a kuderedza mukuita kwavo! "Kutambanudza kwakasimba hakushande chinangwa chakakura chevanhu vazhinji vari kushanda nekuti hakuwedzeri mafambiro edu, zvinova ndizvo zvatinofanira kuita pamberi pezviitwa zvinoda simba uye nekumhanya senge plyometrics," anodaro muviri wezvekurovedza muviri Marni Sumbal, RD, muridzi weTriMarni Coaching uye Nutrition.

Nepo vaongorori vasina kuyedza kutambanudza zvine simba, Sumbal vanofungidzira kana vakadaro, vangangodaro vakaona kusimudzira kwakanaka mune yavo plyometric maitiro achienzaniswa neboka risina-kudziya. "Kutambanudza kwakasimba kunobatsira kuti ropa rako ripute uye kunotibvumidza kusimudzira mwero wekufamba, pamwe nekuchinjika, saka mhasuru dzinogona kurebesa uye kubatika zvakanyanya, zvichikubatsira kuti uite zvakanaka mune inotevera plyometric maitiro," anodaro.

Plyometrics ine simba kwazvo, yakanyanya kusimba, yakaoma maekisesaizi, inowedzera Sumbal, saka bheji yako yakanakisa ndeyekudziirwa nezviitwa zvishoma zvakanyanya zvinotevedzera zvauri kuda kuita. Semuenzaniso, kana iwe uchizoita yakakwira mabvi, iwe unogona kufora munzvimbo sechikamu che smart smart warmup. Iyo chaiyo nzira yakanakisa yekutambanudza pamberi peyako inotevera plyometrics maitiro, sekureva kwaSumbal, ndeyekuita mashanu kusvika gumi maminetsi emasimba akasimba sekusvetuka, kusunga, kufamba mapapu, kumbundikira kwemabvi, uye kurova matako. Ipapo iwe unozokanda buti kuburikidza neakasara ako ekurovedza muviri.

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