Usenokuba uqhelene ne-HIIT (uqeqesho lwekhefu lokuqina) kwaye usenokuba sele uzame iiklasi ezimbalwa. Kodwa i-plyometrics lolunye uhlobo loqeqesho lobunzima olukhawuleza ludume ngabantu abathanda ukuqina.
Ikwabizwa ngokuba yi-plyo okanye uqeqesho lokutsiba, i-plyo ihlala ibhidaniswa ne-HIIT, kodwa nangona bobabini befumana ukubetha kwentliziyo yakho kakhulu, iinjongo zabo zahluke kakhulu.
Kweli nqaku, uya kufunda malunga ne-plyometrics kunye nendlela eyahluke ngayo kuqeqesho oluphezulu lwekhefu. Uya kufumanisa iingenelo ezinokubakho zeplyometrics kwaye yeyiphi imithambo ethile esebenza kakuhle, ngakumbi xa idityaniswe ne Ukutya ketogenic.
Isiqulatho
Yintoni i-plyometrics?
I-Plyometrics luhlobo loqeqesho olunempembelelo ephezulu ejolise ekwandiseni amandla e-muscular, amandla, kunye ne-agility. Ngokwenza iintshukumo eziqhumayo ezolula kwaye zicuthe izihlunu zakho, unokonyusa amandla akho kunye nesantya.
Olu hlobo loqeqesho luqhelekileyo phakathi kwe-Olimpiki kunye neembaleki ezikumgangatho ophezulu kwaye zisetyenziselwa ukubanceda baphucule ukubunjwa kwemizimba yabo, ukuphakama okuthe nkqo, kunye namandla angaphantsi ( 1 ).
Uqeqesho lwePlyometric lukwangumsebenzi olungileyo we-cardio onokukunceda ukuba utshise iikhalori kwaye wongeze amandla kunye nesantya, usenza umdlalo ogqibeleleyo ukuba uyi-keto dieter ofuna ukuba kwimeko entle yomzimba. 2 )( 3 ).
Nangona i-plyometrics igxininise ngokuyinhloko ekuphuhliseni umzimba ophantsi, umsebenzi opheleleyo we-plyometric kufuneka ubandakanye onke amaqela emisipha.
Ngaba iPlyo iyafana neHIIT?
Nangona i-plyometrics kunye HIIT kukuzilolonga ngobunzima bomzimba obusebenzisa imithambo kunye neentshukumo ezifanayo, banomahluko othile.
- I-HIIT iqulathe izithuba ezimfutshane zokuzilolonga yentliziyo nzulu, ezidityaniswe nexesha elifutshane kakhulu lokuphumla. Olu hlobo loqeqesho lunokuphucula ukuqina kwe-cardiovascular fitness, ukukhuthaza ukutshisa amanqatha (kwanangeeyure emva kokusebenza kwakho), kunye nokwandisa amandla emisipha, ukuxhuma ukusebenza kunye nokunyamezela ( 4 )( 5 )( 6 ).
- Njenge-HIIT, i-plyo ijikeleza kwimpembelelo ephezulu, imithambo yamandla aqhushumbayo. Kodwa ngokungafaniyo ne-HIIT, ayikuthinteli ukuzilolonga ukuze uphumle phakathi kweeseti. Kumalunga nokunika i-100% yamandla akho ngexesha lokuphindaphinda umthambo.
- I-Plyo igxile kakhulu ekuqhumeni kunonyamezelo kwaye ibandakanya iintshukumo eziphucula ukukhula kunye nokukhawuleza kwemisipha yakho. Le nkqubo yoqeqesho inokukunceda ukuba womelele, ukhawuleze kwaye ukhawuleze kunye ne-reflexes ( 7 ).
Uqeqesho lwePlyometric kunye nokutya kwe-ketogenic
Ukuba ufuna ukuzama uqeqesho lwe-plyometric, ke ukutya kwe-ketogenic kunokuba yeyona ndlela ifanelekileyo yokuxhasa iinjongo zakho zempilo.
Enye yezinto ezilungileyo malunga nokutya kwe-ketogenic kukuba ingena kakhulu kwindlela yakho yokuphila.
La ukutya okujoliswe kuko ketogenic (TKD) kunye ne ukutya kwe-cyclical ketogenic (CKD) zizinto ezahlukeneyo ze-fat-fat, low-carb ketogenic diet. Ezi nguqulelo zitshintshayo zinceda abo baqeqesha nzima kwaye bajonge ukwakha ukusebenza komzimba.
Ukutya okuthe ngqo kwe ketogenic kuvumela ezinye iicarbohydrates ezongezelelweyo ngexesha loqeqesho. Unokwandisa ukutya kwakho kwekhabhohayidrethi kwiyure ngaphambi okanye emva kokwenza umthambo ukuze uncede uphelise umzimba wakho. Le nguqulo iwela phakathi kokutya okuqhelekileyo kwe-ketogenic kunye ne-cyclical ketogenic diet kwaye inokunceda abo bakhokela indlela yokuphila esebenzayo.
Ukuba uyimbaleki ezimiseleyo okanye eyincutshe, ke i-CKD inokuba ngowona mdlalo ufanelekileyo ukukunceda wenze konke okusemandleni akho. Kolu tshintsho lwe-ketogenic, uya kukwandisa ukutya kwakho kwe-carbohydrate kanye okanye kabini ngeveki (eyaziwa nangokuthi ukulayishwa kwekhabhu) ukuze ukwazi ukumelana nokusebenza okuqatha kwaye ufumane zonke izibonelelo ze ketosis.
I-11 yoqeqesho loqeqesho olupheleleyo lweplyometric
Ngelixa i-plyometrics igxininise ngokuyintloko kwi-glutes yakho kunye nezihlunu zomzimba ezisezantsi, kufuneka ubandakanye iintshukumo ezimbalwa ezisebenza umbindi wakho kunye nomzimba ophezulu. Apha ngezantsi yingqokelela yemithambo eli-11 edla ngokuba yinxalenye yenkqubo ye-plyo.
umzimba ophantsi
Zama ezinye zezi zivivinyo zomzimba ezisezantsi eziza kuqinisa i-glutes yakho, i-quads, i-hamstrings, amathole, kunye ne-hip flexors.
#1: Iibhokisi zokutsiba
Ukuze ugqibezele lo msebenzi, uya kufuna ibhokisi eyomeleleyo okanye ibhentshi engayi kushukuma. Qala ngobude be-intshi ezi-6 kwaye unyuse xa uqala ukwakha amandla amaninzi kunye ne-agility. Yima phambi kwebhokisi uze ugqume phantsi. Ukusebenzisa amandla apheleleyo emilenze yakho kunye nezithende, gxuma kwibhokisi ngeenyawo zombini. Ukubuyela ezantsi, xhuma umva okanye wehla nje.
#2: iibhulukhwe
Qala ukuma kunye neenyawo zakho. Emva koko, yehlisa umzimba wakho kwi-squat enzulu kwaye ubeke izandla zakho phantsi. Gxuma imilenze yomibini emva kwakho kwindawo epheleleyo yeplanga, iingalo zakho zithe tye kwaye umqolo wakho uthe ngqo. Buyisela iinyawo zakho kwindawo yazo yangaphambili, yima kwaye uxhume iingalo zakho zijonge ngqo kwisilingi.
#3: Ukutsiba Imiphunga
Ukuze ugqibezele lo msebenzi ngokufanelekileyo, qalisa kwindawo ye-lunge yangaphambili unyawo lwakho lwasekunene lubheke phambili. Ukusebenzisa amandla apheleleyo e-hamstrings yakho, lungisa umlenze wakho wasekunene kwaye uxhume phezulu, uphakamise iinyawo zakho emhlabeni. Ngelixa usemoyeni, tshintsha imilenze iye emhlabeni unyawo lwakho lwasekhohlo lubheke phambili kwaye idolo lakho lasekhohlo ligobile.
#4: Ukutsiba kweSkati
Kulo msebenzi, uya kuqala ngokubeka bonke ubunzima bakho emlenzeni wakho wasekunene kwaye ugobe kancinci idolo lakho lasekunene. Wela umlenze wakho wasekhohlo emva kokunene kwaye uchukumise kancinci umhlaba ngeengcebiso zeenzwane zakho. Yehlisa umzimba wakho kancinci ukwenza isantya kwaye utsibe ngasekhohlo kwakho, uhlale ngonyawo lwakho lwasekhohlo kwaye uwele umlenze wakho wasekunene emva kwakho. Qhubeka utsiba umva naphambili ngokungathi ulinganisa umtyibilizi womkhenkce. Iingalo zakho kufuneka zincede ngokulungelelanisa nemilenze yakho.
#5: Ukutsiba kweSquat
Qala ukuma, ubeke iinyawo zakho zibe banzi kancinane kunobubanzi bamagxa. Ngezantsi kwindawo ye-squat. Ukusebenzisa onke amandla akho aqhumayo, nyusa umzimba wakho phezulu kwaye uphakame kangangoko unako, iingalo zakho zithe ngqo emhlabeni.
#6: Ukutsiba kweTuck
Ukuqala ngeenyawo zakho ububanzi be-hip-width ngaphandle, phakamisa iinyawo zombini emhlabeni kwaye uhlale ngokukhawuleza njengoko unako. Nje ukuba uqale ukufumana umfutho, uya kufuna ukubandakanya undoqo wakho kwaye uzise amadolo akho kufutshane nesifuba sakho ngokusemandleni.
Core
Ukomeleza i-core yakho kunokuphucula ukuhamba kwakho, ukwandisa ibhalansi yakho, kunye nokuthintela intlungu emva kunye nezinye iintlobo zokulimala ( 8 ).
#1: Iidonki ziyakhaba
Ukwenza ukukhaba kweedonki, kufuneka uqale kwindawo enzulu ye-squat, ubeke izandla zakho emhlabeni kwaye ubeke ngaphantsi kwamagxa akho. Ukubandakanya i-core yakho, phakamisa imilenze yomibini ngaxeshanye, uguqe ngamadolo, kwaye uzame ukuqhuba izithende zakho kwi-glutes yakho.
# 2: abakhweli bentaba
Qala kwindawo yeplanga, iingalo zakho zithe tye kwaye umbindi wakho ubambene ngamandla. Goba idolo lakho lasekunene, ulihambise ngasesifubeni sakho, emva koko ulibuyisele kwindawo yalo yokuqala. Phinda ukunyakaza ngomlenze ochaseneyo kwaye uqhubeke utshintsha, njengokungathi uzama ukubaleka ngokuthe tye.
#3: Iikati zebhodi
Lo msebenzi ngumnqamlezo phakathi kweejack zokutsiba kunye neplanga eqhelekileyo. Qala kwindawo yeplanga - gcina iingalo zakho zithe tye kwaye undoqo wakho ubandakanyekile. Gxuma imilenze yakho kunye neenyawo ngaphandle, ugcine imilenze yakho ngokuthe tye, kwaye emva koko utsibe kwakhona ukubuyela kwindawo yokuqala.
Ilungu eliphezulu lomzimba
Ukuzivocavoca umzimba okuphezulu kunokukunceda wenze iibiceps ezinamandla, i-triceps, i-abs kunye namagxa. Ukwakha la maqela emisipha inokuba yindlela enye yokuthatha ukuzilolonga kwakho ukuya kwinqanaba elilandelayo.
#1: Plyo Pushups
Kusenokwenzeka ukuba uwazi lo msebenzi njenge-push-up. Kule nkqubo, qalisa kwindawo yeplanga yeklasi kwaye unciphise iingqiniba zakho kumacala e-torso yakho. Njengoko utyhala phezulu, sebenzisa onke amandla akho kwaye utyhale emhlabeni phezulu kangangoko unako. Xa usemoyeni, khawuleza uqhwabe izandla uze uzibuyisele kwindawo yazo.
#2: IiJack zokutyhala
Ii-push-ups yindibaniselwano yeejekhi zokutsiba kunye ne-push-ups. Ukuqala, ngena kwindawo eqhelekileyo yokutyhala. Njengoko ugoba iingqiniba zakho kwaye uthoba umzimba wakho, khawuleza utsibe imilenze yakho neenyawo ngaphandle kwaye ube banzi kunobubanzi bamagxa ngokuhlukana. Njengoko utyhala phezulu, yolula iingalo zakho kwaye utsibe imilenze yakho ubuyele kwindawo yakho yokuqala.
Iingcebiso zokhuseleko kwi-plyometric exercises
Ukuba umtsha ukwenza umthambo kwaye ufuna ukubandakanya i-plyometrics kwindlela yakho yoqeqesho, qalisa kancinci. Umngcipheko wokwenzakala unokuba phezulu xa usenza lo mthambo ngamandla aphezulu, ngakumbi ukuba awuqinisekanga ukuba uyenza ngokufanelekileyo.
Njengawo nawuphi na umthambo ofuna ukutsiba, soloko ujolise ekufikeni kwindawo ethambileyo ukuthintela nasiphi na isihlunu, umdibaniso, okanye ukuqina komthambo. Oku kufuneka kube lula kunye nexesha kunye nokuziqhelanisa.
Thatha ixesha olidingayo ukufunda indlela yokwenza umthambo ngamnye ngendlela eyiyo, kwaye ukuba unayo nayiphi na imibuzo, ungalibazisi ukuthetha nomqeqeshi oqinisekisiweyo okanye umqeqeshi wokufaneleka.
Ukuba nokufudumala okufanelekileyo ngaphambi kokuba uqale uqeqesho lwakho lweplyometric kubalulekile ukunceda ukukhusela ubunzima okanye ukulimala.
Ukuba ufuna ukufumana ukusebenza ngakumbi kwaye wongeze uqeqesho lobunzima kwinkqubo yakho yoqeqesho, cinga ngokujonga i-HIIT njengoko ingaqhushumba njengeplyometrics. Nje ukuba amandla akho kunye nonyamezelo lunyuke, ungaqala ukwazisa izinto ze-plyo kwindlela yakho yokuzilolonga.
I-Plyometrics ikunceda ukwandisa isantya, ukunyamezela kunye namandla
Uqeqesho lwePlyometric lulongezelelo olukhulu kulabo sele bephila ubomi obusebenzayo kwaye bafuna ukuthatha iinjongo zabo zokufaneleka kwinqanaba elilandelayo.
Kwakhona, ukuba ulandela ukutya kwe-ketogenic, olu hlobo lweprogram lunokutshisa iikhalori, ukuxhasa ukulahleka kwesisindo, kunye nokukhuthaza impilo efanelekileyo.
Ngolwazi oluthe kratya malunga ne-ketosis, ukusebenza, kunye nezona nkqubo zoqeqesho zibalaseleyo zokuxhasa indlela yakho yokuphila ye-keto, cinga ngokujonga la manqaku: