Mwina mumadziwa bwino za HIIT (maphunziro apamwamba kwambiri) ndipo mwina mwayesapo maphunziro angapo. Koma plyometrics ndi mtundu wina wa zolemetsa zomwe zimakonda kutchuka ndi anthu okonda masewera olimbitsa thupi.
Zomwe zimadziwikanso kuti pyo kapena jump training, pyo nthawi zambiri imasokonezedwa ndi HIIT, koma ngakhale onse amakweza mtima wanu kwambiri, zolinga zawo zimakhala zosiyana kwambiri.
M'nkhaniyi, muphunzira za plyometrics ndi momwe amasiyanirana ndi maphunziro apamwamba kwambiri. Mupezanso mapindu a plyometrics komanso masewera olimbitsa thupi omwe amagwira ntchito bwino, makamaka akaphatikizidwa ndi a zakudya za ketogenic.
M'ndandanda wazopezekamo
Kodi plyometrics ndi chiyani?
Plyometrics ndi mtundu wa maphunziro apamwamba kwambiri omwe amayang'ana kwambiri kukulitsa mphamvu za minofu, mphamvu, ndi kulimba mtima. Pochita zophulika zomwe zimatambasula ndikugwirizanitsa minofu yanu, mukhoza kuwonjezera mphamvu zanu ndi liwiro.
Maphunziro amtunduwu ndi ofala pakati pa othamanga a Olimpiki komanso ochita bwino kwambiri ndipo amagwiritsidwa ntchito kuwathandiza kusintha mawonekedwe a thupi lawo, kutalika kodumphira kolunjika, komanso mphamvu zotsika kwambiri ( 1 ).
Maphunziro a plyometric ndiwonso masewera olimbitsa thupi a cardio omwe angakuthandizeni kutentha zopatsa mphamvu ndikuwonjezera mphamvu ndi liwiro lanu, zomwe zimapangitsa kuti zigwirizane bwino ngati ndinu keto dieter yemwe akufuna kukhala ndi thanzi labwino ( 2 )( 3 ).
Ngakhale kuti plyometrics imayang'ana makamaka pakukulitsa thupi lapansi, masewera olimbitsa thupi athunthu ayenera kuphatikizapo magulu onse a minofu.
Kodi Plyo ndi yofanana ndi HIIT?
Ngakhale plyometrics ndi KODI? ndi masewera olimbitsa thupi omwe amagwiritsa ntchito masewera olimbitsa thupi ndi mayendedwe ofanana, amakhala ndi zosiyana.
- HIIT imakhala ndi masewera olimbitsa thupi pafupipafupi zamtima kwambiri, zolumikizana ndi nthawi yochepa kwambiri yopuma. Maphunziro amtunduwu amatha kulimbitsa thupi, kulimbikitsa kuwotcha mafuta (ngakhale maola mutatha kulimbitsa thupi), komanso kuwonjezera mphamvu za minofu, kulumpha, ndi kupirira ( 4 )( 5 )( 6 ).
- Monga HIIT, pyo imayenda mozungulira kwambiri, mphamvu zophulika. Koma mosiyana ndi HIIT, sikuti imaletsa kulimbitsa thupi kuti mupumule pakati pa seti. Ndi zambiri zopatsa mphamvu zanu 100% panthawi yobwereza masewero olimbitsa thupi.
- Plyo imayang'ana kwambiri kuphulika kuposa kupirira ndipo imaphatikizapo mayendedwe omwe amawongolera mphamvu zotanuka komanso kufulumira kwa minofu yanu. Pulogalamu yophunzitsira iyi imatha kukuthandizani kukhala amphamvu, mwachangu komanso mwachangu ( 7 ).
Maphunziro a plyometric ndi zakudya za ketogenic
Ngati mukufuna kuyesa maphunziro a plyometric, ndiye kuti zakudya za ketogenic zitha kukhala njira yabwino kwambiri yothandizira zolinga zanu zaumoyo.
Chimodzi mwazinthu zabwino kwambiri pazakudya za ketogenic ndikuti zimagwirizana kwambiri ndi moyo wanu.
La chakudya cha ketogenic chokhazikika (TKD) ndi cyclical ketogenic zakudya (CKD) ndi mitundu yosiyanasiyana yazakudya zamafuta ambiri, zotsika kwambiri za carb ketogenic. Matembenuzidwe enawa amathandiza iwo omwe amaphunzitsa molimbika ndipo akuyang'ana kuti apange masewera olimbitsa thupi.
Zakudya zenizeni za ketogenic zimalola kuti pakhale zakudya zina zowonjezera panthawi ya maphunziro. Mutha kuwonjezera kuchuluka kwamafuta amkaka ola limodzi musanachite masewera olimbitsa thupi kapena mutatha kuchita masewera olimbitsa thupi kuti muthandizire thupi lanu. Mtunduwu umagwera pakati pa zakudya zokhazikika za ketogenic ndi zakudya za ketogenic ndipo zimatha kuthandiza omwe amakhala ndi moyo wokangalika.
Ngati ndinu katswiri wothamanga kapena wothamanga, ndiye kuti CKD ikhoza kukhala masewera abwino kwambiri okuthandizani kuti muchite bwino. Mukusintha kwa ketogenic uku, mudzawonjezera kudya kwanu kamodzi kapena kawiri pa sabata (yomwe imadziwikanso kuti kutsitsa kwa carb) kotero mutha kupirira kulimbitsa thupi kwambiri ndikupeza zabwino zonse za ketosis.
Zochita 11 zamaphunziro athunthu a plyometric
Ngakhale kuti plyometrics imayang'ana makamaka pa glutes ndi minofu ya m'munsi mwa thupi lanu, muyenera kuphatikizirapo maulendo angapo omwe amagwira ntchito pakatikati ndi thupi lanu. Pansipa pali zophatikiza 11 zolimbitsa thupi zomwe nthawi zambiri zimakhala gawo la pulogalamu ya pyo.
thupi lapansi
Yesani zina mwazochita zolimbitsa thupi zomwe zingalimbikitse glutes, quads, hamstrings, ana a ng'ombe, ndi ma flexer chiuno.
#1: Kudumpha Bokosi
Kuti mumalize ntchitoyi, mufunika bokosi lolimba kapena benchi lomwe silingasunthe. Yambani ndi kutalika kwa mainchesi 6 ndiyeno yonjezerani mukangoyamba kupanga mphamvu zambiri komanso kulimba mtima. Imani kutsogolo kwa bokosi ndikugwada pansi. Pogwiritsa ntchito mphamvu zonse za hamstrings ndi zidendene, kulumpha pabokosi ndi mapazi onse awiri. Kuti mubwerere pansi, kulumpha mmbuyo kapena kungotsika.
# 2: ma burpees
Yambani kuyimirira limodzi ndi mapazi anu. Kenaka, tsitsani thupi lanu mu squat yakuya ndikuyika manja anu pansi. Lumphani miyendo yonse kumbuyo kwanu ndikuyika thabwa lathunthu, manja anu molunjika ndi msana wanu molunjika. Bweretsani mapazi anu kumalo awo oyambirira, imirirani ndi kudumpha ndi manja anu molunjika padenga.
#3: Kudumpha Mapapo
Kuti mumalize ntchitoyi moyenera, yambani kutsogolo ndi phazi lanu lakumanja kutsogolo. Pogwiritsa ntchito mphamvu zonse mu hamstrings, yongolani mwendo wanu wakumanja ndikudumpha molunjika, kukweza mapazi anu pansi. Muli mumlengalenga, sinthani miyendo kuti igwere ndi phazi lanu lakumanzere kutsogolo ndipo bondo lanu lakumanzere lipinde.
#4: Kudumpha kwa Skater
Pakuchita masewera olimbitsa thupi, mudzayamba ndikuyika zolemera zanu zonse pa mwendo wanu wakumanja ndikupinda pang'ono bondo lanu lakumanja. Dulani mwendo wanu wakumanzere kuseri kwa dzanja lanu lamanja ndikugunda pansi pang'ono ndi nsonga za zala zanu. Tsitsani thupi lanu pang'ono kuti mupange mphamvu ndikudumphira kumanzere kwanu, ndikugwera pa phazi lanu lakumanzere ndikudutsa mwendo wanu wakumanja kumbuyo kwanu. Pitirizani kudumpha mmbuyo ndi mtsogolo ngati mukutsanzira otsetsereka pa ayezi. Mikono yanu iyenera kuthandizira polumikizana ndi miyendo yanu.
#5: Kudumpha kwa Squat
Yambani kuyimirira, mapazi anu atayikidwa mokulirapo pang'ono kuposa m'lifupi mwake. Tsikirani pamalo a squat. Pogwiritsa ntchito mphamvu zanu zonse zophulika, yendetsani thupi lanu mmwamba ndi mmwamba momwe mungathere, manja anu akulunjika pansi.
#6: Kudumpha kwa Tuck
Kuyambira ndi mapazi anu motalikirana m'chiuno, kwezani mapazi onse awiri kuchokera pansi ndikutera mopepuka momwe mungathere. Mukangoyamba kukwera, mudzafuna kugwirizanitsa pachimake chanu ndikubweretsa mawondo anu pafupi ndi chifuwa chanu momwe mungathere.
Core
Kulimbitsa pachimake chanu kungapangitse kaimidwe kanu, kuonjezera mphamvu zanu, ndikupewa kupweteka kwa msana ndi mitundu ina ya kuvulala ( 8 ).
#1: Abulu Akukankha
Kuti muyambe kukankha abulu, muyenera kuyamba mozama kwambiri, ndikuyika manja anu pansi ndikuyika pansi pa mapewa anu. Gwirani pakati panu, kwezani miyendo yonse nthawi imodzi, pindani mawondo anu, ndikuyesera kuyendetsa zidendene zanu ku glutes.
#2: okwera mapiri
Yambani pamalo a thabwa, manja anu ali molunjika ndipo pachimake chanu chikugwira ntchito mwamphamvu. Phimbani bondo lanu lakumanja, lisunthireni ku chifuwa chanu, kenaka mubwezereni pomwe linayambira. Bwerezani kusuntha ndi mwendo wotsutsana ndikupitirizabe kusintha, ngati kuti mukuyesera kuthamanga mopingasa.
#3: Amphaka a Board
Ntchitoyi ndi mtanda pakati pa ma jacks odumpha ndi thabwa lokhazikika. Yambani pamalo a thabwa - sungani manja anu mowongoka komanso pachimake chanu. Lumphani miyendo ndi mapazi anu kunja, kusunga miyendo yanu molunjika, ndiyeno kudumphanso kuti mubwerere kumalo oyambira.
Mbali yakumtunda ya thupi
Kuchita masewera olimbitsa thupi kungakuthandizeni kupanga ma biceps amphamvu, triceps, abs, ndi mapewa. Kupanga magulu a minofu awa kungakhale njira yopititsira patsogolo ntchito zanu zolimbitsa thupi.
#1: Plyo Pushups
Mwinamwake mukudziwa kuti kuchita izi ndi kukankha-mmwamba. Mwachizoloŵezi ichi, yambani mwachikale cha thabwa ndikutsitsa zigono zanu m'mbali mwa torso yanu. Pamene mukukankhira mmwamba, gwiritsani ntchito mphamvu zanu zonse ndikukankhira pansi pamtunda momwe mungathere. Mukakhala mumlengalenga, fulumirani kuwomba m'manja ndikuwabwezera kumene adakhala.
#2: Ma Jack-Push-Up Jacks
Ma push-ups ndi kuphatikiza kwa ma jacks odumpha ndi ma push-ups. Kuti muyambe, lowetsani m'malo okhazikika. Pamene mupinda zigongono zanu ndikutsitsa thupi lanu, lumphani miyendo ndi mapazi anu mwachangu ndikutalikirana motalikirana ndi mapewa. Pamene mukukankhira mmwamba, yongolani manja anu ndikudumpha miyendo yanu kubwerera kumene munayambira.
Malangizo otetezedwa pamasewera a plyometric
Ngati ndinu watsopano kuchita masewera olimbitsa thupi ndipo mukufuna kuphatikiza ma plyometric muzochita zanu zophunzitsira, yambani pang'onopang'ono. Chiwopsezo cha kuvulala chingakhale chachikulu mukamachita masewerawa mwamphamvu kwambiri, makamaka ngati simukutsimikiza kuti mukuchita bwino.
Monga momwe zimakhalira ndi masewera olimbitsa thupi omwe amafunikira kudumpha, nthawi zonse yesetsani kutera mofewa kuti muteteze kupsinjika kwa minofu, mafupa, kapena tendon. Izi ziyenera kukhala zosavuta ndi nthawi ndi machitidwe.
Tengani nthawi yomwe mukufunikira kuti muphunzire kuchita masewera olimbitsa thupi m'njira yoyenera, ndipo ngati muli ndi mafunso, musazengereze kulankhula ndi mphunzitsi wovomerezeka kapena wophunzitsa masewera olimbitsa thupi.
Kukhala ndi kutentha koyenera musanayambe maphunziro anu a plyometric ndikofunikira kuti muteteze kupsinjika kapena kuvulala.
Ngati mukufuna kuchita khama komanso kuwonjezera zolimbitsa thupi pamaphunziro anu, ganizirani kuyang'ana HIIT chifukwa sikuphulika ngati plyometrics. Mphamvu zanu ndi chipiriro chanu zikawonjezeka, mukhoza kuyamba kuyambitsa zinthu za pyo muzochita zanu zolimbitsa thupi.
Plyometrics imakuthandizani kuti muwonjezere liwiro, kupirira komanso mphamvu
Maphunziro a plyometric ndiwowonjezera kwambiri kwa iwo omwe ali ndi moyo wokangalika kwambiri ndipo akufuna kutenga zolinga zawo zolimbitsa thupi kumlingo wina.
Komanso, ngati mumatsatira zakudya za ketogenic, pulogalamu yamtunduwu imatha kutentha zopatsa mphamvu, kuthandizira kuchepa thupi, ndikulimbikitsa thanzi labwino.
Kuti mumve zambiri za ketosis, masewera olimbitsa thupi, komanso mapulogalamu abwino kwambiri ophunzitsira kuti mukhale ndi moyo wa keto, lingalirani zolemba izi: