E ka 'na eaba u tloaelane le HIIT (koetliso ea nako e phahameng haholo) 'me e ka 'na eaba u lekile lihlopha tse 'maloa. Empa plyometrics ke mofuta o mong oa boikoetliso ba boima bo ntseng bo tuma ka potlako ke batho ba chesehelang boikoetliso ba 'mele.
E boetse e tsejoa e le koetliso ea pyo kapa jump, pyo hangata e ferekanngoa le HIIT, empa le hoja bobeli ba bona ba otla pelo ea hau haholo, lipakane tsa bona li fapane haholo.
Sehloohong sena, u tla ithuta ka plyometrics le hore na li fapana joang le koetliso ea nako e phahameng. U tla boela u fumane melemo e ka bang teng ea plyometrics le hore na ke boikoetliso bofe bo khethehileng bo sebetsang hantle, haholo ha bo kopantsoe le a ketogenic ja lijo.
Tafole ea likateng
Plyometrics ke eng?
Plyometrics ke mofuta oa koetliso e nang le tšusumetso e phahameng e shebaneng le ho eketsa matla a mesifa, matla, le mahlahahlaha. Ka ho etsa metsamao e phatlohang e otlollang le ho hohela mesifa ea hau, o ka eketsa matla le lebelo la hau.
Koetliso ea mofuta ona e tloaelehile har'a baatlelete ba lipapali tsa lipapali tse phahameng le tsa Liolimpiki 'me e sebelisoa ho ba thusa ho ntlafatsa sebōpeho sa' mele ea bona, bophahamo ba ho qhomela ba otlolohileng, le matla a tlaase. 1 ).
Koetliso ea Plyometric e boetse e le boikoetliso bo botle ba cardio bo ka u thusang ho chesa lik'hilojule le ho eketsa matla le lebelo la hao, ho etsa hore e lumellane hantle haeba u le keto dieter ea batlang ho ba boemong bo botle ba 'mele ( 2 )( 3 ).
Le hoja plyometrics e tsepamisitse maikutlo haholo-holo ho nts'etsopele ea 'mele o ka tlaase, boikoetliso bo feletseng ba plyometric bo lokela ho kenyelletsa lihlopha tsohle tsa mesifa.
Na Plyo e tšoana le HIIT?
Le hoja plyometrics le HIIT ke boikoetliso ba boima ba 'mele bo sebelisang boikoetliso le metsamao e ts'oanang, li na le liphapang tse itseng.
- HIIT e na le linako tse khutšoane tsa boikoetliso pelo le methapo e matla, e hokahaneng le nako e kgutshwane haholo ya ho phomola. Koetliso ea mofuta ona e ka ntlafatsa bophelo bo botle ba pelo, ea khothalletsa ho chesa mafura (esita le lihora tse ka mor'a ho ikoetlisa), le ho eketsa matla a mesifa, ho qhomela le mamello ( 4 )( 5 )( 6 ).
- Joalo ka HIIT, pyo e mabapi le boikoetliso bo matla, bo matla ba ho phatloha. Empa ho fapana le HIIT, ha e hlile ha e thibele boikoetliso ho phomola lipakeng tsa lihlopha. E mabapi le ho fana ka 100% ea matla a hau nakong ea ho pheta-pheta boikoetliso.
- Plyo e shebana haholo le ho phatloha ho feta mamello mme e kenyelletsa metsamao e ntlafatsang matla le ho potlaka ha mesifa ea hau. Lenaneo lena la koetliso le ka u thusa ho ba matla, ho potlaka le ho ba le kelello e potlakileng ( 7 ).
Koetliso ea plyometric le lijo tsa ketogenic
Haeba u batla ho leka koetliso ea plyometric, joale lijo tsa ketogenic e ka 'na ea e-ba mokhoa o nepahetseng ka ho fetisisa oa ho tšehetsa lipakane tsa hau tsa bophelo bo botle.
E 'ngoe ea lintho tse molemo ka ho fetisisa mabapi le lijo tsa ketogenic ke hore e lumellana haholo le mokhoa oa hau oa bophelo.
La lijo tsa ketogenic tse lebisitsoeng (TKD) le cyclical ketogenic diet (CKD) ke mefuta e sa tšoaneng ea lijo tse tloaelehileng tse mafura, tse tlaase tsa carb ketogenic. Liphetolelo tsena tse ling li thusa ba ikoetlisetsang ka thata 'me ba batla ho haha 'mele.
Lijo tse khethehileng tsa ketogenic li lumella lik'habohaedreite tse ling nakong ea koetliso. U ka eketsa tlhahiso ea lik'habohaedreite hora pele kapa ka mor'a mokhoa oa hau oa ho ikoetlisa ho thusa ho matlafatsa 'mele oa hau. Phetolelo ena e oela pakeng tsa lijo tse tloaelehileng tsa ketogenic le lijo tsa cyclical ketogenic 'me li ka thusa ba phelang ka mafolofolo haholoanyane.
Haeba u moatlelete ea matla kapa ea hloahloa, joale CKD e ka ba papali e phethahetseng ho u thusa ho sebetsa hantle ka ho fetisisa. Phapang ena ea ketogenic, o tla eketsa tlhahiso ea hau ea lik'habohaedreite hang kapa habeli ka beke (e tsejoang hape e le ho kenya carb) kahoo o ka mamella boikoetliso bo matla le ho feta mme o ntse o fumana melemo eohle ea ketosis.
Boikoetliso ba 11 bakeng sa koetliso e felletseng ea plyometric
Le hoja plyometrics e tsepamisitse maikutlo haholo-holo ho li-glutes le mesifa ea 'mele e tlaase, u lokela ho kenyelletsa mehato e seng mekae e sebetsang motheong oa hau le' mele o ka holimo. Ka tlase ke pokello ea boikoetliso ba 11 boo hangata e leng karolo ea lenaneo la pyo.
mmele o tlase
Leka tse ling tsa boikoetliso bona bo ka tlase ba 'mele bo tla matlafatsa glutes, quads, hamstrings, manamane le li-flexible tsa letheka.
#1: Lebokose la ho Qoba
Ho phethela boikoetliso bona, o tla hloka lebokose le tiileng kapa benche e ke keng ea sisinyeha. Qala ka bolelele ba lisenthimithara tse 6 'me u eketsehe hang ha u qala ho haha matla le ho ba bonolo haholoanyane. Ema ka pel'a lebokose 'me u khutlele fatše. U sebelisa matla a feletseng a hamstrings le lirethe, qhomela holim'a lebokose ka maoto a mabeli. Ho khutlela fatše, qhomela morao kapa u theohe feela.
#2: li-burpees
Qala ho ema ka maoto a hao hammoho. Ebe u theola 'mele oa hau ka har'a squat e tebileng' me u behe matsoho fatše. Tlola maoto ka bobeli ka mor'a hao sebakeng se feletseng sa lepolanka, matsoho a hao a otlolohile 'me mokokotlo oa hao o otlolohile. Khutlisetsa maoto a hau sebakeng sa ona sa pele, ema 'me u qhomele ka matsoho a otlolohileng siling.
#3: Ho Qhoma Lunges
E le hore u phethe boikoetliso bona ka katleho, qala ho ea pele ka leoto la hao le letona ho ea pele. U sebelisa matla 'ohle a hamstrings, otlolla leoto la hao le letona' me u qhomele ka ho toba, u phahamise maoto fatše. Ha u ntse u le moeeng, fetola maoto ho ea fatše ka leoto la hao le letšehali pele 'me lengole la hao le letšehali le kobehile.
#4: Lits'oants'o Tsa Ho Skater
Bakeng sa boikoetliso bona, u tla qala ka ho beha boima ba hau kaofela leotong la hao le letona ebe u khumama lengole la hao le letona hanyenyane. Tšela leoto la hao le letšehali ka mor'a le letona la hao 'me u thetse fatše hanyenyane ka malebela a menoana ea hau. Theola 'mele oa hau hanyenyane ho theha lebelo le ho qhomela ka ho le letšehali, u theohe ka leoto la hao le letšehali ebe u tšela leoto la hao le letona ka mor'a hao. Tsoela pele ho qhomela pele le pele joalokaha eka u etsisa motho ea thellang leqhoeng. Matsoho a hau a lokela ho thusa ka ho hokahanya le maoto a hau.
#5: Ho qhoma ha Squat
Qala ho ema, ka maoto a hao a behiloe ka bophara hanyane ho feta bophara ba mahetla. Theohela sebakeng sa squat. U sebelisa matla 'ohle a hao a phatlohileng, phahamisa' mele oa hao holimo le holimo kamoo u ka khonang, matsoho a hao a otlolohile fatše.
#6: Tuck Jumps
Ho qala ka maoto a hao a arohaneng ka bophara letheka, phahamisa maoto ka bobeli fatše 'me u theohe hanyenyane kamoo u ka khonang. Hang ha u qala ho fumana matla, u tla batla ho kopanya mokokotlo oa hau le ho tlisa mangole a hau haufi le sefuba sa hau ka hohle kamoo ho ka khonehang.
Mokokotlo
Ho matlafatsa mokokotlo oa hau ho ka ntlafatsa boemo ba hau, ho eketsa botsitso ba hau, le ho thibela bohloko ba morao le mefuta e meng ea likotsi ( 8 ).
#1: Litonki Li Raha
Ho etsa litonki, u lokela ho qala sebakeng se tebileng sa squat, u behe matsoho fatše 'me u behe ka tlas'a mahetla a hau. Kopanya mokokotlo oa hau, phahamisa maoto ka bobeli ka nako e le 'ngoe, u khumame ka mangole,' me u leke ho khanna lirethe ho ea ho glutes ea hau.
#2: bapalami ba lithaba
Qala sebakeng sa mapolanka, matsoho a hao a otlolohile 'me mokokotlo oa hau o kopane ka matla. Koba lengole la hao le letona, u le ise sefubeng sa hao, ebe u le khutlisetsa moo le qalang teng. Pheta motsamao ka leoto le fapaneng 'me u tsoele pele ho fetoha, joalokaha eka u leka ho matha ka holimo.
#3: Likatse tsa Boto
Boikoetliso bona ke sefapano pakeng tsa li- jumping jacks le lepolanka le tloaelehileng. Qala sebakeng sa lepolanka - boloka matsoho a hao a otlolohile 'me mokokotlo oa hau o kopane. Tlolela maoto le maoto ka ntle, u boloke maoto a otlolohile, ebe u qhomela hape ho khutlela sebakeng sa ho qala.
Karolo e phahameng del cuerpo
Boikoetliso ba 'mele bo ka u thusa ho haha li-biceps tse matla, triceps, abs le mahetla. Ho aha lihlopha tsena tsa mesifa e ka ba mokhoa oa ho isa boikoetliso ba hau boemong bo latelang.
#1: Plyo Pushups
Mohlomong u tseba boikoetliso bona e le ho sutumelletsa holimo. Ketsahalong ena, qala ka mokhoa oa khale oa lepolanka 'me u theole litsoele tsa hau mahlakoreng a torso ea hau. Ha u ntse u sutumelletsa holimo, sebelisa matla 'ohle a hao' me u sutumele fatše ka hohle kamoo u ka khonang. Ha u le moeeng, potlakela ho opa matsoho 'me u li khutlisetse sebakeng sa tsona sa pele.
#2: Li-Jacks tsa Push-Up
Li-push-ups ke motsoako oa li-jacking jacks le li-push-ups. Ho qala, kena sebakeng se tloaelehileng sa push-up. Ha u ntse u koba litsoe tsa hao 'me u theola 'mele oa hao, ka potlako qhomela maoto le maoto a hao ka ntle le ka bophara ho feta bophara ba mahetla ka ho arohana. Ha u ntse u sutumelletsa holimo, otlolla matsoho a hao 'me u qhomele maoto a hao ho khutlela sebakeng sa hau sa ho qala.
Malebela a polokeho bakeng sa boikoetliso ba plyometric
Haeba u le mocha ho ikoetlisa 'me u batla ho kenyelletsa plyometrics kemisong ea hau ea koetliso, qala butle. Kotsi ea ho tsoa kotsi e ka ba e kholo ha u etsa boikoetliso bona ka matla a holimo, haholo-holo haeba u sa tiisehe hore u e etsa hantle.
Joalo ka boikoetliso bo bong le bo bong bo hlokang ho tlola, lula u ikemiselitse ho lula fatše ha bonolo ho thibela khatello leha e le efe ea mesifa, manonyeletso kapa tendon. Sena se lokela ho nolofalloa ha nako le boikoetliso.
Iphe nako eo u e hlokang ho ithuta ho etsa boikoetliso bo bong le bo bong ka tsela e nepahetseng, 'me haeba u e-na le lipotso, u se ke ua tsilatsila ho bua le mokoetlisi ea nang le mangolo kapa morupeli oa boikoetliso.
Ho ba le mofuthu o nepahetseng pele u qala koetliso ea hau ea plyometric ke habohlokoa ho thusa ho thibela khatello kapa kotsi.
Haeba u batla ho ba mafolofolo le ho eketsa boikoetliso ba 'mele lenaneong la hau la koetliso, nahana ka ho hlahloba HIIT kaha ha e phatlohe joalo ka plyometrics. Hang ha matla le mamello ea hau li eketseha, u ka qala ho kenyelletsa likarolo tsa pyo kemisong ea hau ea boikoetliso.
Plyometrics e u thusa ho eketsa lebelo, mamello le matla
Koetliso ea Plyometric ke tlatsetso e ntle bakeng sa ba seng ba ntse ba phela bophelo bo mafolofolo haholo 'me ba batla ho nka lipakane tsa bona tsa ho ikoetlisa ho ea boemong bo latelang.
Hape, haeba u latela lijo tsa ketogenic, mofuta ona oa lenaneo o ka chesa lik'hilojule, oa tšehetsa tahlehelo ea boima ba 'mele,' me oa khothalletsa bophelo bo botle.
Bakeng sa tlhaiso-leseling e batsi ka ketosis, boikoetliso, le mananeo a hloahloa a ho ts'ehetsa mokhoa oa hau oa bophelo oa keto, nahana ka ho hlahloba lingoloa tsena: