Kungenzeka ukuthi ujwayelene ne-HIIT (high-intensity interval training) futhi kungenzeka ukuthi uke wazama amakilasi ambalwa. Kodwa ama-plyometrics angolunye uhlobo lokuqeqeshwa kwesisindo oluthandwa ngokushesha ngabashisekeli bokuqina.
Eyaziwa nangokuthi i-plyo noma ukuqeqeshwa kwe-jump, i-plyo ivame ukudideka ne-HIIT, kodwa nakuba zombili zikhuphula izinga lokushaya kwenhliziyo yakho, imigomo yazo ihluke kakhulu.
Kulesi sihloko, uzofunda mayelana ne-plyometrics nokuthi ihluke kanjani ekuqeqeshweni kwesikhawu esiphezulu. Uzothola izinzuzo ezingaba khona ze-plyometrics nokuthi yiziphi izivivinyo ezithile ezisebenza kahle, ikakhulukazi uma kuhlanganiswa ne-a Ukudla kwe-ketogenic.
Okuqukethwe
Yiziphi i-plyometrics?
I-Plyometrics iwuhlobo lokuqeqeshwa okunomthelela omkhulu okugxile ekwandiseni amandla emisipha, amandla, kanye nokushesha. Ngokwenza ukunyakaza okuqhumayo okwelula futhi kufinyeze imisipha yakho, ungakwazi ukwandisa amandla akho nesivinini.
Lolu hlobo lokuqeqeshwa luvamile phakathi kwabasubathi abadlala kahle kakhulu nabama-Olympics futhi lusetshenziselwa ukubasiza bathuthukise ukwakheka kwemizimba yabo, ukuphakama kwe-jump vertical, namandla aphansi omkhawulo ( 1 ).
Ukuqeqeshwa kwe-Plyometric nakho kuwukuzivocavoca okuhle kwe-cardio okungakusiza ukushisa ama-calories futhi ukwandise amandla akho nesivinini, okwenza kube nomdlalo ophelele uma ungumuntu we-keto dieter ofuna ukuba sesimweni esihle somzimba ( 2 )( 3 ).
Nakuba i-plyometrics igxile ngokuyinhloko ekuthuthukiseni umzimba ophansi, umsebenzi ophelele we-plyometric kufanele uhlanganise wonke amaqembu emisipha.
Ingabe i-Plyo iyafana ne-HIIT?
Nakuba i-plyometrics kanye HIIT ukujima kwesisindo somzimba okusebenzisa izivivinyo nokunyakaza okufanayo, kunomehluko othile.
- I-HIIT iqukethe izikhawu ezimfushane zokuzivocavoca kwenhliziyo okukhulu, kuhlanganiswe nezikhathi zokuphumula ezimfushane kakhulu. Lolu hlobo lokuqeqeshwa lungathuthukisa ukuqina kwenhliziyo nemithambo yegazi, lukhuthaze ukushiswa kwamafutha (ngisho namahora angemva kokuzivocavoca kwakho), futhi lwandise amandla emisipha, ukusebenza kwe-jumping, nokukhuthazela ( 4 )( 5 )( 6 ).
- Njenge-HIIT, i-plyo izungeza ukuzivocavoca okunomthelela omkhulu, amandla okuqhuma. Kodwa ngokungafani ne-HIIT, ayikhawuli ukujima ukuze uphumule phakathi kwamasethi. Kumayelana nokunikeza u-100% wamandla akho ngesikhathi uphindaphinda umsebenzi.
- I-Plyo igxile kakhulu ekuqhumeni kunokubekezela futhi ihlanganisa nokunyakaza okuthuthukisa amandla okunwebeka nokushesha kwemisipha yakho. Lolu hlelo lokuqeqesha lungakusiza ukuthi uqine, usheshe futhi ube nokukhalipha okusheshayo ( 7 ).
Ukuqeqeshwa kwePlyometric kanye nokudla kwe-ketogenic
Uma ufuna ukuzama ukuqeqeshwa kwe-plyometric, khona-ke ukudla kwe-ketogenic kungase kube indlela efanelekile kakhulu yokusekela imigomo yakho yezempilo.
Enye yezinto ezinhle kakhulu mayelana nokudla kwe-ketogenic ukuthi kufanelana kakhulu nendlela yakho yokuphila.
La ukudla okuhlosiwe kwe-ketogenic (TKD) kanye ne- Ukudla kwe-cyclical ketogenic (CKD) izinhlobonhlobo zokudla okunamafutha aphezulu, okuphansi kwe-carb ketogenic. Lezi ezinye izinguqulo zisiza labo abaziqeqesha kanzima futhi ababheke ukwakha ukusebenza komzimba.
Ukudla okukhethekile kwe-ketogenic kuvumela amanye ama-carbohydrate engeziwe ngesikhathi sokuqeqeshwa. Ungakwazi ukwandisa ukudla kwakho okunama-carbohydrate ihora ngaphambi noma ngemva kokuzivocavoca kwakho ukuze usize uphethiloli umzimba wakho. Le nguqulo iwela phakathi kokudla okujwayelekile kwe-ketogenic kanye ne-cyclical ketogenic diet futhi ingasiza labo abaphila impilo esebenzayo.
Uma ungumdlali ozimisele noma okhokhelwayo, i-CKD ingaba umdlalo ofanele ukukusiza wenze okusemandleni akho. Kulokhu kuhluka kwe-ketogenic, uzokwandisa ukudla kwakho kwe-carbohydrate kanye noma kabili ngesonto (owaziwa nangokuthi ukulayishwa kwe-carb) ukuze ukwazi ukumelana nokujima okuqine kakhulu futhi uthole zonke izinzuzo ze- ketosis.
Izivivinyo eziyi-11 zokuqeqeshwa okuphelele kwe-plyometric
Ngenkathi i-plyometrics igxile ngokuyinhloko ku-glutes yakho nemisipha yomzimba ephansi, kufanele uhlanganise ukunyakaza okumbalwa okusebenza inkaba yakho nomzimba ongaphezulu. Ngezansi inhlanganisela yezivivinyo eziyi-11 ezivame ukuba yingxenye yohlelo lwe-plyo.
umzimba ophansi
Zama ezinye zalezi zivivinyo zomzimba ezingezansi ezizoqinisa ama-glutes akho, ama-quads, ama-hamstrings, amathole, nama-hip flexors.
#1: Ukugxuma Kwebhokisi
Ukuze uqedele lo msebenzi, uzodinga ibhokisi eliqinile noma ibhentshi elingeke linyakaze. Qala ngobude obungama-intshi angu-6 bese ukhuphuka uma usuqale ukwakha amandla engeziwe kanye nokubamba. Yima phambi kwebhokisi bese uququda phansi. Usebenzisa amandla agcwele ama-hamstrings nezithende, gxuma ebhokisini ngezinyawo zombili. Ukuze ubuyele phansi, gxuma emuva noma vele wehle.
#2: amabhulukwe
Qala ukuma ngezinyawo zakho ndawonye. Bese wehlisa umzimba wakho ku-squat ejulile bese ubeka izandla zakho phansi. Gxuma imilenze yomibili ngemuva kwakho endaweni egcwele yepulangwe, izingalo zakho ziqonde nomhlane wakho uqonde. Buyisela izinyawo zakho endaweni yazo yokuqala, sukuma futhi ugxume izingalo zakho ziqonde ophahleni.
#3: Ukweqa Amaphaphu
Ukuze uqedele lo msebenzi ngempumelelo, qala umi endaweni ebheke phambili unyawo lwakho lwesokudla luye phambili. Usebenzisa wonke amandla kuma-hamstrings akho, qondisa umlenze wakho wesokudla futhi ugxume uqonde phezulu, uphakamise izinyawo zakho phansi. Ngenkathi usemoyeni, shintsha imilenze iye emhlabeni unyawo lwakho lwesokunxele lubheke phambili futhi idolo lakho lesokunxele ligobile.
#4: I-Skater Jump
Kulo msebenzi, uzoqala ngokubeka sonke isisindo sakho emlenzeni wakho wesokudla bese ugoba kancane idolo lakho langakwesokudla. Dlulisa umlenze wakho wesobunxele ngemuva kwesokudla bese uthinta kancane phansi ngezinzwane zakho. Yehlisa umzimba wakho kancane ukuze udale umfutho futhi ugxumele kwesokunxele sakho, uhlale ngonyawo lwakho lwesobunxele bese weqa umlenze wakho wesokudla ngemuva kwakho. Qhubeka ugxuma uye phambili sengathi ulingisa i-ice skater. Izingalo zakho kufanele zisize ngokuzixhumanisa nemilenze yakho.
#5: Ukugxuma Kwe-squat
Qala ukuma, izinyawo zakho zibekwe banzi kancane kunobubanzi bamahlombe. Yehlela endaweni ye-squat. Usebenzisa wonke amandla akho aqhumayo, phakamisa umzimba wakho futhi uphakame ngangokunokwenzeka, izingalo zakho ziqonde phansi.
#6: I-Tuck Jump
Ukuqala izinyawo zakho zihlukene ngobubanzi, phakamisa izinyawo zombili uzisuse phansi futhi uhlale kancane ngangokunokwenzeka. Uma usuqala ukuzuza umfutho, uzofuna ukubandakanya umgogodla wakho futhi ulethe amadolo akho eduze kwesifuba sakho ngangokunokwenzeka.
Isibindi
Ukuqinisa umgogodla wakho kungathuthukisa ukuma kwakho, ukwandise ibhalansi yakho, futhi kuvimbele ubuhlungu beqolo nezinye izinhlobo zokulimala ( 8 ).
#1: Imbongolo Iyakhahlela
Ukuze wenze ukukhahlela kwezimbongolo, kufanele uqale endaweni ejulile ye-squat, ubeke izandla zakho phansi futhi uzibeke ngaphansi kwamahlombe akho. Ukubandakanya umnyombo wakho, phakamisa imilenze yomibili ngesikhathi esisodwa, guqa amadolo akho, bese uzama ukushayela izithende zakho ku-glutes yakho.
# 2: abaqwala izintaba
Qala endaweni yepulangwe, izingalo zakho ziqonde futhi umnyombo wakho uhlanganyele ngokuqinile. Gobisa idolo lakho langakwesokudla, ulihambise esifubeni sakho, bese ulibuyisela lapho liqala khona. Phinda ukunyakaza ngomlenze ophambene futhi uqhubeke ushintsha, njengokungathi uzama ukugijima ngokuvundlile.
#3: Amakati Ebhodi
Lo msebenzi uwusiphambano phakathi kojekhi abagxumayo kanye nepulanga elijwayelekile. Qala umise ipulangwe - gcina izingalo zakho ziqondile futhi umgogodla wakho ubambe iqhaza. Gxuma imilenze nezinyawo zakho ngaphandle, ugcine imilenze yakho iqondile, bese ugxuma futhi ukuze ubuyele endaweni yokuqala.
Ingxenye engaphezulu yomzimba
Ukuzivocavoca umzimba okuphezulu kungakusiza ukwakha ama-biceps aqinile, i-triceps, i-abs, namahlombe. Ukwakha la maqembu emisipha kungaba yindlela yokuyisa ukuzivocavoca kwakho ezingeni elilandelayo.
#1: I-Plyo Pushups
Cishe wazi lo msebenzi njengokuphusha-up. Kulo mkhuba, qala ngokuma kwepulangwe lakudala bese wehlisela izindololwane zakho emaceleni omzimba wakho. Njengoba uphushela phezulu, sebenzisa wonke amandla akho bese uphusha phansi phezulu ngangokunokwenzeka. Uma usemoyeni, shaya izandla zakho ngokushesha futhi uzibuyisele endaweni yazo yasekuqaleni.
#2: Ama-Push-Up Jacks
Ama-push-ups ayinhlanganisela yamajekhi agxumayo kanye nama-push-up. Ukuze uqale, ngena endaweni evamile yokusunduza phezulu. Njengoba ugoba izindololwane zakho futhi wehlisa umzimba wakho, gxuma ngokushesha imilenze nezinyawo zakho uphumele ngaphandle futhi ube banzi kunobubanzi behlombe ngokuhlukana. Njengoba uphushela phezulu, qondisa izingalo zakho bese ugxuma imilenze yakho ubuyele endaweni yakho yokuqala.
Amathiphu okuphepha okuzivocavoca kwe-plyometric
Uma umusha ukuzivocavoca futhi ufuna ukufaka i-plyometrics esimisweni sakho sokuqeqesha, qala kancane. Ingozi yokulimala ingaba phezulu uma wenza lezi zivivinyo ngezinga eliphezulu, ikakhulukazi uma ungaqiniseki ukuthi ukwenza kahle.
Njenganoma ikuphi ukuvivinya umzimba okudinga ukweqa, hlala uhlose ukuwela phansi okuthambile ukuze uvimbele noma yikuphi ukungezwani kwemisipha, amalunga, noma ithoni. Lokhu kufanele kube lula ngokuhamba kwesikhathi nokuzijwayeza.
Thatha isikhathi osidingayo ukuze ufunde indlela yokwenza umsebenzi ngamunye ngendlela efanele, futhi uma unemibuzo, ungangabazi ukukhuluma nomqeqeshi womuntu siqu oqinisekisiwe noma umqeqeshi wokufaneleka.
Ukuba nokufudumala okufanele ngaphambi kokuqala ukuqeqeshwa kwakho kwe-plyometric kubalulekile ukusiza ukuvimbela ubunzima noma ukulimala.
Uma ufuna ukusebenza kakhulu futhi wengeze ukuqeqeshwa kwesisindo ohlelweni lwakho lokuqeqesha, cabanga ukuhlola i-HIIT ngoba ayiqhume njenge-plyometrics. Uma amandla akho nokukhuthazela kwanda, ungaqala ukwethula izakhi ze-plyo esimisweni sakho sokuzivocavoca.
I-Plyometrics ikusiza ukuthi ukhulise isivinini, ukubekezela namandla
Ukuqeqeshwa kwe-Plyometric kuwukwengeza okuhle kulabo asebevele bephila impilo ekhuthele kakhulu futhi bafuna ukuthatha imigomo yabo yokufaneleka baye ezingeni elilandelayo.
Futhi, uma ulandela ukudla kwe-ketogenic, lolu hlobo lohlelo lungashisa amakholori, lusekele ukulahlekelwa isisindo, futhi lukhuthaze impilo enhle.
Ukuze uthole ulwazi olwengeziwe mayelana ne-ketosis, ukujima, nezinhlelo zokuqeqesha ezihamba phambili zokusekela indlela yakho yokuphila ye-keto, cabanga ukuhlola lezi zihloko: