Unogona kunge uchiziva nezveHIIT (yakakwirira-kusimba kupindirana kwekudzidziswa) uye unogona kunge wakatomboedza akati wandei makirasi. Asi plyometrics imwe yemhando yekudzidzira uremu iyo inokurumidza kuve yakakurumbira nevefitness fanatics.
Iyo inozivikanwawo sekuti pyo kana kusvetuka kudzidziswa, pyo inowanzovhiringika neHIIT, asi kunyangwe ivo vese vachikwidza moyo wako zvakanyanya, zvinangwa zvavo zvakasiyana.
Muchinyorwa chino, iwe uchadzidza nezve plyometrics uye kuti akasiyana sei neakakwirira-kusimba kupindirana kwekudzidziswa. Iwe unozoona zvakare mabhenefiti anogona kuitika eplyometrics uye ndeapi maekisesaizi anoshanda nemazvo, kunyanya kana akasanganiswa ne ketogenic kudya.
Zviri Mukati
Chii chinonzi plyometrics?
Plyometrics imhando yekudzidziswa kwepamusoro-soro inotarisa pakuwedzera muscular simba, simba, uye agility. Nekuita mafambiro anoputika anotambanudza uye anobata tsandanyama dzako, unogona kuwedzera simba rako nekukurumidza.
Rudzi urwu rwekudzidziswa rwakajairwa pakati pevatambi vepamusoro uye veOlympic uye rinoshandiswa kuvabatsira kuvandudza chimiro chemuviri wavo, vertical jump urefu, uye kuderera kwekupedzisira simba ( 1 ).
Plyometric kurovedza zvakare yakanaka cardio kurovedza muviri iyo inogona kukubatsira kupisa macalorie uye kuwedzera simba rako nekumhanya, zvichiita kuti ive mutambo wakakwana kana iwe uri keto dieter uyo anoda kupinda mune yakakura mamiriro emuviri ( 2 )( 3 ).
Kunyange zvazvo plyometrics inotarisa zvikuru pakugadzira muviri wezasi, kushanda kwakakwana kweplyometric kunofanira kusanganisira mapoka ose emasumbu.
Plyo yakafanana neHIIT here?
Kunyange zvazvo plyometrics uye HIIT maekisesaizi ehuremu hwemuviri anoshandisa maekisesaizi akafanana uye mafambiro, ane mimwe misiyano.
- HIIT ine nguva pfupi dzemaekisesaizi yemwoyo yakasimba, yakabatana nenguva pfupi yekuzorora. Rudzi urwu rwekudzidziswa runogona kuvandudza kusimba kwemoyo, kukurudzira kupisa mafuta (kunyangwe mumaawa mushure mekurovedza muviri), uye kuwedzera simba remuscular, kusvetuka kuita, uye kutsungirira ( 4 )( 5 )( 6 ).
- Kufanana neHIIT, pyo inotenderera nepamusoro-soro, kuputika-simba maekisesaizi. Asi kusiyana neHIIT, hazvireve kurambidza ma-workout kuzorora pakati peseti. Zviri pamusoro pekupa 100% yesimba rako panguva yekudzokorora kwechiitwa.
- Plyo inotarisa zvakanyanya pakuputika pane kutsungirira uye inosanganisira mafambiro anovandudza kugona uye kukurumidza kwemhasuru dzako. Ichi chirongwa chekudzidzisa chinogona kukubatsira kuti uve nesimba, nekukurumidza uye nekukurumidza reflexes ( 7 ).
Plyometric kudzidzisa uye ketogenic kudya
Kana iwe uchida kuyedza plyometric kudzidziswa, saka ketogenic chikafu chingave chakanyanya kukodzera nzira yekutsigira hutano hwako zvinangwa.
Chimwe chezvinhu zvakanakisa nezve ketogenic chikafu ndechekuti inokodzera zvakanyanya mumararamiro ako.
La yakanangwa ketogenic kudya (TKD) uye cyclical ketogenic kudya (CKD) misiyano yemhando yepamusoro-mafuta, yakaderera-carb ketogenic kudya. Aya mamwe mavhezheni anobatsira avo vanodzidzisa nesimba uye vari kutarisa kuvaka kuita kwemuviri.
Iyo chaiyo ketogenic kudya inobvumira mamwe macarbohydrates panguva yekudzidziswa. Iwe unogona kuwedzera kudya kwako carbohydrate awa isati yasvika kana mushure mekuita maekisesaizi kuti ubatsire kupisa muviri wako. Iyi vhezheni inowira pakati peyakajairwa ketogenic kudya uye cyclical ketogenic kudya uye inogona kubatsira avo vanotungamira hupenyu hunoshanda.
Kana iwe uri mumhanyi akakomba kana nyanzvi, saka CKD inogona kunge iri mutambo wakakwana kuti ikubatsire kuita nepaunogona napo. Mune iyi ketogenic musiyano, iwe uchawedzera yako carbohydrate kudya kamwe kana kaviri pasvondo (inozivikanwawo se carb loading) kuitira kuti iwe ugone kumira kwakawedzera kurovedzera uye uchiri kuwana mabhenefiti ese e ketosis.
11 maekisesaizi eiyo yakazara plyometric kudzidziswa
Nepo plyometrics inotarisa zvakanyanya pane yako glutes uye yakaderera mhasuru dzemuviri, iwe unofanirwa kubatanidza mashoma mafambiro anoshanda musimboti wako uye kumusoro kwemuviri. Pazasi pane kuunganidzwa kwezviitwa gumi nerimwe zvinowanzova chikamu chechirongwa cheplyo.
muviri wakaderera
Edza mamwe eaya maekisesaizi emuviri epasi ayo anosimbisa glutes yako, quads, hamstrings, mhuru, uye hudyu flexors.
#1: Bhokisi Rinosvetuka
Kuti upedze chiitiko ichi, iwe uchada bhokisi rakasimba kana bhenji risingafambi. Tanga nehupamhi hwema 6 inches uye wobva wawedzera kana watanga kuvaka mamwe simba uye agility. Mira pamberi pebhokisi uye squat pasi. Uchishandisa simba rakazara rema hamstrings uye zvitsitsinho, svetuka pabhokisi netsoka mbiri. Kuti udzoke pasi, svetuka kumashure kana kungodzika pasi.
#2: mabhebhi
Tanga kumira netsoka dzako pamwechete. Zvadaro, dzikisa muviri wako mu squat yakadzika uye isa maoko ako pasi. Svetuka makumbo ese kumashure kwako munzvimbo yakazara mapuranga, maoko ako akatwasuka uye musana wako wakatwasuka. Dzorera tsoka dzako panzvimbo yadzo yepakutanga, simuka uye svetuka nemaoko ako akananga padenga.
#3: Kusvetuka Mapapu
Kuti upedze basa iri nemazvo, tanga uri pamberi lunge chinzvimbo netsoka yako yekurudyi mberi. Uchishandisa simba rose mu hamstrings yako, ruramisa gumbo rako rerudyi uye svetuka zvakananga kumusoro, uchisimudza tsoka dzako kubva pasi. Uri mumhepo, chinja makumbo kuti amhare netsoka yako yekuruboshwe mberi uye ibvi rako rekuruboshwe rakabhenda.
#4: Skater Jumps
Pachiitwa ichi, unotanga nekuisa huremu hwako hwese pagumbo rako rekurudyi wokotamisa zvishoma ibvi rako rekurudyi. Yambuka gumbo rako rekuruboshwe kuseri kwekurudyi uye bata pasi zvishoma nemazano ezvigunwe zvako. Deredza muviri wako zvishoma kuti ugadzire simba uye svetuka kuruboshwe rwako, uchimhara netsoka yako yekuruboshwe uye kuyambuka gumbo rako rerudyi shure kwako. Ramba uchisvetuka-svetuka seuri kutevedzera mutambi wechando. Maoko ako anofanira kubatsira nekubatanidza nemakumbo ako.
#5: Squat Jumps
Tanga kumira, tsoka dzako dzakaiswa dzakafara zvishoma kudarika upamhi hwemafudzi. Dzikisa munzvimbo ye squat. Uchishandisa simba rako rose rinoputika, fambisa muviri wako kumusoro uye nepamusoro sezvaunokwanisa, maoko ako akananga pasi.
#6: Tuck Jumps
Kutanga netsoka dzako chiuno-upamhi zvakaparadzana, simudza tsoka mbiri kubva pasi uye umhare zvishoma sezvaunokwanisa. Kana ukangotanga kuwana simba, iwe unenge uchida kubatanidza musimboti wako uye kuunza mabvi ako padyo nechipfuva chako sezvinobvira.
Core
Kusimbisa musimboti wako kunogona kuvandudza chimiro chako, kuwedzera chiyero chako, uye kudzivirira kurwadziwa shure uye mamwe marudzi ekukuvara ( 8 ).
#1: Mbongoro Inokanha
Kuti uite kukikwa kwemadhongi, unofanirwa kutanga wakadzika squat chinzvimbo, uchiisa maoko ako pasi uye wakamira pazasi pemapfudzi ako. Kubatanidza musimboti wako, simudza makumbo maviri panguva imwe chete, pfugama mabvi ako, uye edza kutyaira zvitsitsinho zvako kune glutes yako.
#2: vanokwira makomo
Tanga munzvimbo yepuranga, maoko ako akatwasuka uye musimboti wako wakabatanidzwa zvakasimba. Benda ibvi rako rekurudyi, fambisa kuchipfuva chako, wozoridzosera kwarinotanga. Dzokorora kufamba negumbo rakapesana uye ramba uchichinja, sekunge uri kuedza kumhanya wakatarisa.
#3: Katsi dzebhodhi
Ichi chiitwa muchinjiko pakati pejeki dzekusvetuka nepuranga rakajairwa. Tanga munzvimbo yepuranga - chengeta maoko ako akatwasuka uye musimboti wako wakabatanidzwa. Svetuka makumbo ako netsoka kunze, uchichengeta makumbo ako akatwasuka, wobva wasvetuka zvakare kuti udzokere kunzvimbo yekutanga.
Chikamu chepamusoro chemuviri
Maekisesaizi epamusoro emuviri anogona kukubatsira kuvaka akasimba biceps, triceps, abs, uye mapfudzi. Kuvaka mapoka emhasuru aya inogona kuve imwe nzira yekuendesa maekisesaizi ako kune rinotevera nhanho.
#1: Plyo Pushups
Iwe unogona kunge uchiziva chiitwa ichi sekusimudzira-kumusoro. Muchiito ichi, tanga mune yemhando yepuranga chinzvimbo uye udzikise magokora ako kumativi emuviri wako. Sezvaunosimudzira kumusoro, shandisa simba rako rese uye sunda kubva pasi kusvika kumusoro sezvaunokwanisa. Paunenge uri mumhepo, kurumidza kuombera maoko ako uye uvadzosere panzvimbo yavo yepakutanga.
#2: Push-Up Jacks
Mapush-ups musanganiswa wekusvetuka-svetuka nemapush-ups. Kutanga, pinda mune yakajairwa kusunda-kumusoro chinzvimbo. Sezvaunokotamisa magokora ako uye uchidzikisa muviri wako, svetuka makumbo ako netsoka kunze uye wakafara kupfuura upamhi hwemafudzi zvakaparadzana. Paunenge uchisimudza, ruramisa maoko ako uye svetuka makumbo ako kudzokera kunzvimbo yako yekutanga.
Mazano ekuchengetedza eplyometric maekisesaizi
Kana iwe uri mutsva kuita maekisesaizi uye uchida kubatanidza plyometrics mumuitiro wako wekudzidzisa, tanga zvishoma nezvishoma. Ngozi yekukuvara inogona kunge yakakwira kana uchiita zviitwa izvi zvakanyanya, kunyanya kana usina chokwadi chekuti uri kuzviita nemazvo.
Sezvinoita chero kurovedza muviri kunoda kusvetuka, gara uchivavarira kumhara kwakapfava kudzivirira chero tsandanyama, majoini, kana tendon strain. Izvi zvinofanirwa kuve nyore nenguva nekudzidzira.
Tora nguva yaunoda kudzidza kuita maekisesaizi ega ega nenzira kwayo, uye kana uine mibvunzo, usazengure kutaura nemurairidzi wega wega kana murairidzi wekusimba.
Kuve nekudziya kwakakodzera usati watanga yako plyometric kudzidziswa kwakakosha kubatsira kudzivirira kunetsa kana kukuvara.
Kana iwe uchida kuwedzera kushanda uye kuwedzera huremu kudzidziswa kuchirongwa chako chekudzidzisa, funga kutarisa HIIT sezvo isiri inoputika seplyometrics. Kana simba rako nekutsungirira zvichiwedzera, unogona kutanga kuunza zvinhu zveplyo mune yako yekurovedza muviri.
Plyometrics inokubatsira iwe kuwedzera kumhanya, kutsungirira uye simba
Plyometric kudzidzisa ndeyekuwedzera kukuru kune avo vanototungamira hupenyu hunoshanda uye vanoda kutora zvinangwa zvavo zvekusimba kune inotevera nhanho.
Zvakare, kana iwe uchitevera chikafu che ketogenic, rudzi urwu rwechirongwa runogona kupisa macalorie, kutsigira uremu, uye kukurudzira hutano hwakakwana.
Kuti uwane rumwe ruzivo nezve ketosis, Workouts, uye zvakanakisa zvirongwa zvekudzidzisa kutsigira keto mararamiro ako, funga kutarisa izvi zvinyorwa: