Othamanga osankhika akhala akugwiritsa ntchito plyometrics kuti muwonjezere mphamvu zanu zophulika ndipo ngakhale pali ena omwe amaganiza kuti ndi nkhani yongophatikiza kudumpha kwa magawo ophunzitsira, ma plyometrics ndi ovuta kwambiri ngakhale amakhala ndi mtundu wa masewera olimbitsa thupi kutengera kuchita masewera olimbitsa thupi kuti muwonjezere mphamvu a minofu, makamaka m'munsi mwa thupi.
Popeza ndi maphunziro adapangidwa kuti apititse patsogolo othamanga apamwamba, Monga lamulo, sayenera kugwiritsidwa ntchito mwa othamanga opanda maziko okwanira a minofu, choncho ayenera kuyandikira ndi uphungu wa katswiri wa masewera. Thupi la wothamanga liyenera kukhala lokonzeka kulimbana ndi katundu ndi zotsatira za maphunzirowa. Njira yokwerera ndiyofunikanso kwambiri, ndiko kuti, kudziwa kuthamangitsa kudumpha.
Chifukwa chake, musanayambe, muyenera kuchita zolimbitsa thupi komanso kulimbikitsa ndipo mukangoyamba, konzekerani magawo awiri pa sabata, atatu ngati othamanga ophunzitsidwa bwino ndipo nthawi zonse muzisiya tsiku lopuma osachepera pakati pa gawo limodzi ndi lina. . Pamodzi ndi mphamvu, ndizofunikanso chitani mayeso okhazikika komanso okhazikika Kuti muwone kukhazikika kwa wothamanga, ayenera kukhazikika kwa masekondi 30 pa mwendo umodzi ndi maso ake otseguka kenako otsekedwa.
Tisanayambe amalimbikitsa kutentha zomwe zimaphatikizapo ntchito yosinthasintha chifukwa cha kuchuluka kwa kupsinjika komwe kumayikidwa pa minofu. Komanso, zina zotsala pakati pa seti ziyenera kukhala zazikulu kuposa nthawi yomwe imagwiritsidwa ntchito pa seti yokha. M'malo mwake, izi ziyenera kukhala zosachepera kasanu mpaka kakhumi kuposa pamenepo. Ndiye kuti, ngati ntchitoyo itenga masekondi 5, zina zonse ziyenera kukhala pakati pa 25 ndi 50 masekondi. Iyi ndi nthawi yomwe idzawonetse kukula kwa gawoli.
Chimodzi mwazochita zodziwika bwino za plyometric ndi ma burpees, yabwino kugwira ntchito thupi lonse. Kulumpha kwa bokosi, kudumpha ndi mawondo kupita pachifuwa kapena kulumpha m'manja kumagweranso m'gulu ili.
Mitundu ya masewera olimbitsa thupi, kuyambira otsika mpaka okwera kwambiri:
- Submaximal kudumpha popanda kusamuka mopingasa.
- Submaximal kudumpha ndi rebound komanso kusuntha pang'ono kopingasa (mwachitsanzo pakati pa ma cones)
- Squat-Jump
- Kulumpha molemera
- Kugwa kuchokera ku kabati yotsika
- Kulumpha kwakukulu popanda zopinga
- Kulumpha kwakukulu pazipinga
- Lumphani ndi magulu amagulu amthupi
- Amadumpha kuchokera pamtunda wofanana ndi woperekedwa ndi wothamanga pakuyesa kulumpha koyima
- Kudumpha mwendo umodzi
ubwino
- Imalimbitsa minofu
- Limbikitsani
- Kupititsa patsogolo kulinganiza ndi kugwirizana
- Amalimbikitsa kuchepa thupi
- Imawongolera kuwongolera thupi
Kuwopsa
- Kuchita masewera olimbitsa thupi kwambiri
- Kutsindika mfundo
- Chiwopsezo chachikulu cha kuvulala
- Falls