Wataƙila kun saba da HIIT (horaswar tazara mai ƙarfi) kuma ƙila ma kun gwada wasu nau'ikan azuzuwan. Amma plyometrics wani nau'in horo ne na nauyi wanda ke saurin zama sananne tare da masu son motsa jiki.
Har ila yau, da aka sani da plyo ko horar da tsalle, plyo sau da yawa yana rikicewa da HIIT, amma duk da cewa dukansu sun sami karfin zuciyar ku sosai, burinsu ya bambanta.
A cikin wannan labarin, zaku koyi game da plyometrics da kuma yadda suka bambanta da horon tazara mai ƙarfi. Za ku kuma gano yuwuwar fa'idodin plyometrics da waɗanne takamaiman motsa jiki ke aiki da kyau, musamman idan an haɗa su da a abincin ketogenic.
Abinda ke ciki
Menene plyometrics?
Plyometrics wani nau'in horo ne mai tasiri wanda ke mai da hankali kan haɓaka ƙarfin tsoka, ƙarfi, da ƙarfi. Ta hanyar yin motsi masu fashewa waɗanda ke shimfiɗawa da kwantar da tsokoki, za ku iya ƙara ƙarfin ku da saurin ku.
Irin wannan horon ya zama ruwan dare a tsakanin manyan ƙwararrun ƴan wasan Olympics kuma ana amfani da su don taimaka musu haɓaka tsarin jikinsu, tsayin tsalle a tsaye, da ƙarfin ƙananan ƙarshen ( 1 ).
Horon Plyometric shima kyakkyawan motsa jiki ne na zuciya wanda zai iya taimaka muku ƙona adadin kuzari da haɓaka ƙarfin ku da saurin ku, yana mai da shi cikakkiyar madaidaicin idan kun kasance keto dieter wanda ke son samun cikin yanayin jiki mai kyau ( 2 )( 3 ).
Kodayake plyometrics suna mayar da hankali ne akan haɓaka ƙananan jiki, cikakken aikin motsa jiki ya kamata ya haɗa da duk ƙungiyoyin tsoka.
Shin Plyo iri ɗaya ne da HIIT?
Kodayake plyometrics da HIIT motsa jiki ne masu nauyin jiki waɗanda ke amfani da motsa jiki iri ɗaya da motsi, suna da wasu bambance-bambance.
- HIIT ya ƙunshi gajerun tazara na motsa jiki zuciya mai tsanani, tare da ɗan gajeren lokaci na hutawa. Irin wannan horo na iya inganta lafiyar zuciya da jijiyoyin jini, inganta ƙona mai (ko da a cikin sa'o'i bayan aikin motsa jiki), da kuma ƙara ƙarfin tsoka, aikin tsalle, da jimiri ( 4 )( 5 )( 6 ).
- Kamar HIIT, plyo yana tafe ne akan babban tasiri, motsa jiki mai fashewa. Amma ba kamar HIIT ba, ba lallai ba ne ya hana motsa jiki don hutawa tsakanin saiti. Yafi game da bada 100% na kuzarinka yayin maimaita motsa jiki.
- Plyo ya fi mai da hankali kan fashewa fiye da juriya kuma ya haɗa da motsi waɗanda ke haɓaka ƙarfin roba da saurin tsokar ku. Wannan shirin horarwa na iya taimaka muku samun ƙarfi, sauri kuma tare da saurin amsawa ( 7 ).
Horon Plyometric da abinci na ketogenic
Idan kuna son gwada horo na plyometric, to, abincin ketogenic zai iya zama hanya mafi dacewa don tallafawa burin lafiyar ku.
Ɗaya daga cikin mafi kyawun abubuwa game da abincin ketogenic shine cewa ya dace da salon rayuwar ku.
La rage cin abinci ketogenic (TKD) da cyclical ketogenic rage cin abinci (CKD) bambance-bambance ne na daidaitaccen mai-mai-mai-mai-ƙara, rage cin abinci na ketogenic. Waɗannan sigogin madadin suna taimaka wa waɗanda ke horarwa da ƙarfi kuma suna neman haɓaka aikin jiki.
Abincin ketogenic na musamman yana ba da damar wasu ƙarin carbohydrates yayin lokutan horo. Kuna iya ƙara yawan abincin ku na carbohydrate sa'a daya kafin ko bayan aikin motsa jiki na yau da kullum don taimakawa jikin ku. Wannan sigar ta faɗo tsakanin daidaitaccen abinci na ketogenic da abinci na ketogenic na cyclical kuma yana iya taimakawa waɗanda ke jagorantar salon rayuwa mai ƙarfi.
Idan kai ƙwararren ɗan wasa ne ko ƙwararren ɗan wasa, to CKD na iya zama cikakkiyar wasa don taimaka maka yin mafi kyawun ku. A cikin wannan bambancin ketogenic, za ku ƙara yawan abincin ku na carbohydrate sau ɗaya ko sau biyu a mako (wanda kuma aka sani da carbi loading) don haka za ku iya jure wa matsanancin motsa jiki kuma har yanzu kuna samun duk fa'idodin ketosis.
11 motsa jiki don cikakken horo na plyometric
Yayin da plyometrics ke mayar da hankali da farko akan glutes da ƙananan tsokoki na jiki, ya kamata ku haɗa wasu ƙananan motsi waɗanda ke aiki da ainihin ku da na sama. A ƙasa akwai tarin darasi 11 waɗanda galibi ke cikin shirin plyo.
ƙananan jiki
Gwada wasu daga cikin waɗannan ƙananan motsa jiki waɗanda zasu ƙarfafa glutes, quads, hamstrings, calves, da hip flexors.
#1: Akwatin Tsalle
Don kammala wannan darasi, kuna buƙatar akwati mai ƙarfi ko benci wanda ba zai motsa ba. Fara da tsayin inci 6 sannan ƙara da zarar kun fara haɓaka ƙarin ƙarfi da ƙarfi. Tsaya gaban akwatin ka tsuguna. Yin amfani da cikakken ikon ƙwanƙarar ƙafarku da diddige, tsalle kan akwatin da ƙafafu biyu. Don komawa ƙasa, tsalle baya ko kawai sauka.
# 2: bugu
Fara tsayawa tare da ƙafafunku tare. Sa'an nan kuma, saukar da jikin ku a cikin tsutsa mai zurfi kuma sanya hannayenku a ƙasa. Tsalle kafafu biyu a bayanka zuwa cikakkiyar matsayi, tare da hannunka madaidaiciya kuma madaidaiciyar baya. Koma ƙafafunku zuwa matsayinsu na asali, tashi ku yi tsalle tare da hannayenku madaidaiciya zuwa rufi.
#3: Jumping Lunges
Don kammala wannan aikin yadda ya kamata, fara a cikin matsayi na gaba tare da ƙafar dama a gaba. Yin amfani da cikakken ikon hamstrings, daidaita ƙafar dama kuma ku yi tsalle sama, ɗaga ƙafafunku daga ƙasa. Yayin da kuke cikin iska, canza ƙafafu zuwa ƙasa tare da ƙafar hagu a gaba kuma gwiwa ta hagu.
#4: Skater Jumps
Don wannan motsa jiki, za ku fara da sanya duk nauyin ku akan ƙafar dama kuma ku dan lanƙwasa gwiwa na dama. Ketare ƙafarka na hagu a bayan damanka kuma ka taɓa ƙasa a hankali tare da ƙofofin yatsun kafa. Rage jikin ku dan kadan don ƙirƙirar motsi kuma ku yi tsalle zuwa hagunku, saukowa a kan ƙafar hagu kuma ku haye ƙafar dama a bayan ku. Ci gaba da tsalle da baya kamar kuna kwaikwayon mai wasan kankara. Ya kamata hannayenku su taimaka ta hanyar daidaitawa tare da kafafunku.
#5: Tsalle Tsalle
Fara tsayawa, tare da sanya ƙafafunku ɗan faɗi fiye da faɗin kafada. Sauƙaƙa cikin matsayi na squat. Yin amfani da duk ƙarfin fashewar ku, motsa jikin ku sama da tsayi gwargwadon iyawa, tare da hannayenku kai tsaye zuwa ƙasa.
#6: Tsalle Tsalle
Farawa tare da faɗin ƙafar ƙafa, ɗaga ƙafafu biyu daga ƙasa kuma ƙasa da sauƙi kamar yadda zaku iya. Da zarar kun fara samun ƙarfi, za ku so ku haɗa ainihin ku kuma ku kawo gwiwoyinku kusa da ƙirjin ku gwargwadon yiwuwa.
Babban
Ƙarfafa tushen ku zai iya inganta yanayin ku, ƙara yawan ma'auni, da hana ciwon baya da sauran nau'in raunin da ya faru ( 8 ).
#1: Kisan Jaki
Don yin kullun jaki, ya kamata ku fara a cikin wuri mai zurfi, sanya hannayenku a ƙasa kuma a sanya su a ƙasa da kafadu. Shiga zuciyar ku, ɗaga ƙafafu biyu a lokaci guda, durƙusa gwiwoyinku, kuma kuyi ƙoƙarin fitar da diddige ku zuwa ga ɗigon ku.
# 2: masu hawan dutse
Fara a cikin wani wuri mai katako, tare da hannayenku madaidaiciya kuma ainihin ku da ƙarfi. Lanƙwasa gwiwa na dama, matsar da shi zuwa ga ƙirjin ku, sannan mayar da shi zuwa wurin farawa. Maimaita motsi tare da kishiyar kafa kuma ci gaba da canzawa, kamar kuna ƙoƙarin gudu a kwance.
#3: Kurayen allo
Wannan darasi shine giciye tsakanin jacks masu tsalle da daidaitaccen katako. Fara a cikin matsayi na katako - kiyaye hannayenku madaidaiciya kuma ainihin ku. Yi tsalle ƙafafu da ƙafafu waje, kiyaye ƙafafu a tsaye, sa'an nan kuma sake tsalle don komawa wurin farawa.
Babban sashin jiki
Motsa jiki na sama zai iya taimaka maka gina biceps, triceps, abs, da kafadu masu ƙarfi. Gina waɗannan ƙungiyoyin tsoka na iya zama hanya ɗaya don ɗaukar ayyukan ku zuwa mataki na gaba.
#1: Plyo Pushups
Wataƙila kun san wannan motsa jiki azaman turawa. A cikin wannan aikin yau da kullun, fara a cikin yanayin al'ada kuma ku runtse gwiwar gwiwar ku zuwa ɓangarorin jikin ku. Yayin da kuke matsawa sama, yi amfani da duk ƙarfinku kuma ku matsa daga ƙasa gwargwadon iko. Lokacin da kuke cikin iska, da sauri tafa hannuwanku kuma mayar da su zuwa matsayinsu na asali.
#2: Push-Up Jacks
Push-ups hade ne na tsalle-tsalle da tsalle-tsalle. Don farawa, shiga daidaitaccen matsayi na turawa. Yayin da kuke lanƙwasa gwiwar gwiwar ku da ƙasan jikin ku, da sauri tsalle ƙafafu da ƙafafunku waje da faɗi fiye da faɗin kafada. Yayin da kake turawa sama, daidaita hannayenka kuma ka yi tsalle kafafun ka zuwa matsayin farawa.
Nasihun aminci don motsa jiki na plyometric
Idan kun kasance sababbi don motsa jiki kuma kuna son haɗa plyometrics a cikin tsarin horonku, fara sannu a hankali. Haɗarin rauni na iya zama babba lokacin yin waɗannan atisayen a babban ƙarfi, musamman idan ba ku da tabbacin kuna yin shi da kyau.
Kamar yadda yake tare da kowane motsa jiki da ke buƙatar tsalle, koyaushe yana nufin saukowa mai laushi don hana duk wata tsoka, haɗin gwiwa, ko ƙwayar tsoka. Wannan yakamata ya sami sauƙi tare da lokaci da aiki.
Ɗauki lokacin da kuke buƙata don koyon yadda ake yin kowane motsa jiki ta hanyar da ta dace, kuma idan kuna da wasu tambayoyi, kada ku yi jinkirin yin magana da ƙwararren mai horarwa ko malamin motsa jiki.
Samun dumi mai kyau kafin fara horo na plyometric yana da mahimmanci don taimakawa wajen hana damuwa ko rauni.
Idan kuna son samun ƙarin aiki da ƙara horo mai nauyi a cikin shirin horonku, la'akari da duba HIIT tunda ba mai fashewa bane kamar plyometrics. Da zarar ƙarfin ku da ƙarfinku ya ƙaru, za ku iya fara gabatar da abubuwan plyo a cikin aikin motsa jiki na yau da kullum.
Plyometrics yana taimaka muku haɓaka sauri, juriya da ƙarfi
Horon Plyometric babban ƙari ne ga waɗanda suka riga sun jagoranci rayuwa mai ƙwazo kuma suna son ɗaukar burin dacewarsu zuwa mataki na gaba.
Hakanan, idan kun bi abincin ketogenic, wannan nau'in shirin na iya ƙona adadin kuzari, tallafawa asarar nauyi, da haɓaka mafi kyawun lafiya.
Don ƙarin bayani kan ketosis, motsa jiki, da mafi kyawun shirye-shiryen horo don tallafawa salon rayuwar keto, la'akari da duba waɗannan labaran: