Maphunziro a Pometometric: zabwino ndi zoyipa, masewera olimbitsa thupi, pulogalamu yophunzitsira.

Plyometrics ndi njira yolumikizirana mwachangu yopangira mphamvu zophulika, zomwe zimadalira kutambasula mwachangu komanso minofu. Kulimbitsa thupi kwa Plyometric komwe kumapangira chitukuko cha wothamanga: kuchuluka kwa kupirira, kuthamanga ndi kulimba kwa minofu. Pakadali pano plyometrics idakhala maziko a mapulogalamu ambiri ophunzitsira ndipo ndi otchuka osati pakati pa akatswiri ochita masewera olimbitsa thupi komanso okonda kulimbitsa thupi.

Plyometrics idakhazikitsidwa ndi njira zophunzitsira za Soviet za othamanga Olimpiki, ndipo ikupezeka ku United States mzaka za 80. Choyamba, maphunziro a plyometric anali odziwika okha pakati pa akatswiri othamanga, koma pang'onopang'ono njirayi yakhala ikugwiritsidwa ntchito pamapulogalamu olimbitsa thupi chifukwa chakuwongolera bwino kwambiri komanso kukonza thupi.

Tsopano, dziko likakhala ndikulimbikira mu maphunziro a HIIT ndi crossfit, machitidwe a plyometric amagwiritsidwa ntchito kulikonse.

Kodi plyometrics ndi chiyani?

Ma plyometrics nthawi zambiri amatchedwa kulumpha maphunziro. Ndipo izi ndi zoona, gawo lalikulu la machitidwe a PLIO kutengera luso lodumpha, mwachitsanzo: burpees, squats ndi kulumpha, kudumpha madigiri a 180, kulumpha chingwe, kulumpha papulatifomu, etc.. Komabe, ndikofunikira kuzindikira kuti ma plyometric sikuti amangodumpha. Mwachitsanzo, masewera olimbitsa thupi monga Kankhani-UPS ndi kuomba mmanja, kuthamanga, kuponyera mipira yamankhwala, kukoka-UPS pa bala ndi thonje amatchedwanso kuti masewera olimbitsa thupi a plyometric.

Zonse zokhudzana ndi kukankha-UPS

Chifukwa chiyani kufunika kwa maphunziro a plyometric?

  • Kuchepetsa thupi ndi kuwotcha mafuta: Masewera a PLIO ndi owopsa kwambiri ndipo amawotcha ma calorie ambiri.
  • Pakukula kwamphamvu zothamanga kwambiri komanso mphamvu zophulika: izi zikuthandizani kuti muzichita bwino pamasewera omwe amafunikira mayendedwe mwadzidzidzi komanso mwamphamvu (kuthamanga, masewera a karati, kusewera masewera, etc.)
  • Kuyambiranso ndikuthandizira kukula kwa minofu: PLIO samachita pang'ono pakukula kwa minofu, koma amathandizira kuthana ndi kuchepa komwe kumachitika chifukwa cha kusintha kwa thupi.
  • Kukula kwachipiriro ndi mgwirizano: izi zidzakuthandizani osati panthawi yophunzitsira komanso panthawi yolimbitsa thupi m'moyo watsiku ndi tsiku.

Zochita za PLIO zimawonjezera mphamvu za minofu. Timatsindika kuti mphamvu (mphamvu) yamphamvu (yamphamvu) yaminyewa ndi lingaliro lina. Kukweza kulemera kwake kwakukulu kwa zolemera ndi muyeso wa mphamvu. Koma kuthekera kwa thupi kuwonetsa mphamvu zawo mwamphamvu - iyi ndi mphamvu kapena mphamvu yophulika.

Zimagwira bwanji? Tiyeni tione chitsanzo cha kulumpha. Timalumpha, zomwe zimathamangitsidwa padziko lapansi, ndipo mgawo lino, mgwirizano waminyewa (gawo lokhazikika). Tikakhala mlengalenga, amasangalala ndikutambasula (gawo lachinsinsi). Pogwiritsa ntchito kulumikizana kwatsopano ndi mokakamizidwa amakakamizika kuchita mgwirizano, kukonzekera kudumpha kwina. Kuchepetsa nthawi pakati pazotambasula ndi kumachepetsa - ndiye ma plyometric. Ndipo izi zimathandizira kuthamanga kwa minofu ndi mphamvu.

Maphunziro a Plyometric atha kufotokozedwa ngati: mantha, kuphulika, kuthamanga komanso kulimba. Iyi ndi njira yothandiza kwambiri kuti muchepetse thupi, kuwonjezera mphamvu ya minofu, kulimbitsa thupi ndikuwonjezera mphamvu ya anabolic. Komabe, zolimbitsa thupi zitha kukhala zopweteka kwambiri, ngati simusunga zochitikazo komanso osatsatira malamulo oyambira.

Zochita za Plyometric - 23 Plyo Variations

10 zabwino zazikulu za plyometric

Ndiye, kodi ma plyometric ndi maubwino ati komanso kuphatikiza katundu wa plyometric mu dongosolo lanu lolimbitsa thupi?

  1. Plyometrics ndi chida chachikulu chochepetsera thupi. Zochita za Pometometric ndizolimba kwambiri, zimafunikira mphamvu zambiri ndipo zimathandizira pafupifupi magulu onse am'mimba, chifukwa chake zimawotcha ma calories ambiri gawo limodzi ndikulimbikitsa kuchepa thupi msanga.
  2. Masewera olimbitsa thupi a PLIO amaphatikiza zolemera ndi kutulutsa kwa mtima, zomwe zimakupatsani nthawi imodzi kutentha mafuta ndi minofu ya thupi lonse.
  3. Plyometrics imathandizira kukulitsa mphamvu zamphamvu zam'mimba komanso kuthekera kwachangu, ndikuthandizira magwiridwe antchito. Chifukwa cha izi mudzatha kukonza masewerawa: mudzathamanga Mofulumirirako, kuti amenye Limbikirani, kuti apange kuponya patsogolo pake, kulumpha Apamwamba. Plyometrics ndi othandiza makamaka pamasewera amtimu (mpira, volleyball, tenisi), pamavuto, mu kuthamanga pa masewera othamanga.
  4. Ngakhale kuti kuchepa thupi m'deralo sikungatheke, ndi mapulogalamu ati a plyometric omwe amawerengedwa kuti ndi njira yothandiza kwambiri yothetsera mafuta m'thupi. Kuchuluka kwakukulu kudumpha kumawonjezera kayendedwe ka magazi ndipo kumathandizira kuti mafuta azigwiritsa ntchito mapazi kwambiri.
  5. Kwa PLIO-kulimbitsa thupi sikufuna zida zina zowonjezera. Mutha kupanga plyometrics kunyumba, mumsewu, pabwalo la masewera, mu "rocking chair" wamba kapena pa masewera olimbitsa thupi. Mumangofunika kulemera kwanu. Mutha kugwiritsa ntchito zolemera pambuyo pake ndi sitepe yolumpha, koma zida zambiri zolimbitsa thupi za PLIO sizofunikira.
  6. Zochita za Pometometric zimawonjezera mphamvu ndi kusasunthika kwa ma tendon (minofu yolumikizana pakati pa minofu ndi mafupa), zomwe zimachepetsa mwayi wophulika panthawi yochita zina za cardio komanso kuphunzitsa mphamvu.
  7. Ma plyometrics amatha kukhala ndi maphunziro a aerobic, koma osakhudza minofu. Makalasi, omwe amapangidwa chifukwa cha kuchita zolimbitsa thupi kwakanthawi, sawononga minofu ya minyewa mosiyana ndi kulimbitsa thupi kwakanthawi kofanana.
  8. Plyometric kulimbitsa thupi kwa iwo omwe akufuna kuwonjezera zotsatira za anabolic. Ngati mukumva kuti kukula kwa minofu yanu kwachepa, ndipo kuphunzitsa mphamvu mwamphamvu sikubweretsa zotsatira, onaninso pulogalamu yake ya PLIO-kulimbitsa thupi kawiri pa sabata. Mwa iwo okha, kuphulika kumakhudza pang'ono kukula kwa minofu, koma kumathandiza kuthana ndi kuchepa komwe kumachitika chifukwa cha kusintha kwa thupi.
  9. Zochita za Pometometric ndi imodzi mwanjira zabwino kwambiri zokulitsira kulumikizana komanso kupirira.
  10. Kukhala kwakanthawi kochepa komanso kusachita masewera olimbitsa thupi kumayambitsa kuchepa kwa kagayidwe kake, kumachepetsa mphamvu ya thupi komanso kupindika kwa ulusi wofulumira. Kuti thupi lizigwira ntchito bwino ndikukwaniritsa zolimbitsa thupi muyenera Kudzuka ulusi wa "msanga" wa minofu ndikulimbikitsa kagayidwe kake. Ndipo apa tithandizeni kuchita masewera olimbitsa thupi.

Zoyipa ndi zotsutsana

Monga ma plyometric amtundu uliwonse ali ndi zovuta zingapo komanso zotsutsana. Izi zimakhala zoyenera kwa anthu athanzi omwe amalekerera masewera olimbitsa thupi. Zoyipa zake ndi chiyani plyometric:

  1. Zochita za PLIO zimapereka kupsinjika kwamafundo. Katundu wolemera kwambiri amatenga bondo ndi akakolo, zomwe siziteteza 100% ngakhale zida zoyenera komanso kuvala bandeji yapadera.
  2. Kulumpha kumawonjezera kugunda kwa mtima, chifukwa chake, plyometrics yosankhidwa bwino ikamakhudza mtima.
  3. Maphunziro a Plyometric si a oyamba kumene.
  4. Pali chiopsezo chovulala chifukwa chofika movutikira kapena kugwa.
  5. Chifukwa zolimbitsa thupi kwambiri zimavutika ndi zida, motero zimachepetsa magwiridwe antchito ndikuwonjezera chiopsezo chovulala.
  6. Zochita za PLIO zimapereka kupsinjika kwakukulu pamsana.

Maphunziro a Pometometric amatsutsana ngati muli:

Zachidziwikire, zolimbitsa thupi zilizonse zitha kusinthidwa kutengera kuthekera kwawo. Koma tanthauzo la plyometric ndikuchita masewera olimbitsa thupi mwachangu komanso mphamvu zonse, apo ayi tanthauzo lake limangotayika. Choncho, ngati thanzi sililola, ndi bwino kusankha mtundu wina wa katundu.

Zochita za Pometometric

Tikukupatsani chisankho ya masewera olimbitsa thupi a plyometric opanda zidaizi zidzakuthandizani kuti mupange maphunziro abwino. Zochita zonse za plyometric zidagawika m'magulu atatu azovuta. Monga mukudziwa, magawowa ndiwosintha, popeza zovuta za masewerawa zimatsimikizika payekha.

Plyometric imachita zovuta zochepa

1. Kulumpha kuchokera pakupanga manja ndi mapazi (Jumping Jack)

2. Kulumpha ndi kuswana mapazi m thabwa (Plank Jack)

3. Kuthamanga ndikukweza mawondo (Mawondo Akulu)

4.Masewera (Skater)

5.Skier (Ski Jump)

6. Kuthamanga kopingasa (Kukwera Mapiri)

Zochita za Pometometric zovuta zambiri

7. Mphuno yolumpha (Lunge Jump)

8. Amalumphira pa thabwa (Plank Tuck In Out)

9. Kudumpha madigiri 180 (180 ° Jump)

10. Kumenya kutsogolo (Front Kick)

11. Kuthamangira patebulo (Crab Kick)

12. Magulu olumpha (Squat Jump)

Zochita za Pometometric ndizovuta kwambiri

13. Kulumpha kwakukulu (Tuck Jump)

14. Zotupa ndi thonje (Kokani ndi kuomba m'manja)

15. Mpira (Burpee)

16. X-kulumpha (X-kulumpha)

17. Kukankha matako mu kachingwe (Kukankha Bulu)

Gif yogwiritsidwa ntchito m'nkhaniyi kuchokera muvidiyo 44 Exercises Best Plyometric (Youtube channel Veva)

Malangizo a maphunziro a plyometric

  1. Musanapite ku pulogalamu yamaphunziro a plyometric pazomwe mukufuna kuchita, mverani malingaliro omwe muyenera kutsatira kuti muwonjezere mphamvu ya ma plyometric.
  2. Maphunziro ayenera kuyamba nthawi zonse ndi kutentha (7-10 mphindi) ndikumaliza ndi Mangirirani mahatchi (5-7 mphindi). Osayamba konse kuphunzira popanda kuwotha moto, zitha kuvulaza.
  3. Kutalika kwa maphunziro a plyometric sikuyenera kupitilira mphindi 60, kuphatikiza kutentha ndi mafunde. Ngati mukungoyamba kuchita ma plyometric, mumangodziphunzitsira kwa mphindi 15-20, pang'onopang'ono mukukulitsa kutalika kwa phunzirolo.
  4. Maphunziro a PLIO mwachangu, koma muyenera kuchita zolimbitsa thupi mosamala, mosamalitsa komanso motsatira njira zolimbitsa thupi kuti musavulazidwe. Fomu yoyenera nthawi zonse imakhala yofunikira kuposa kuchuluka kwa ma reps!
  5. Nthawi zambiri, masewera olimbitsa thupi a plyometric amatengera dongosolo la maphunziro ozungulira potengera kubwereza kwa masewera olimbitsa thupi m'njira zingapo. Chitani masewera olimbitsa thupi kwa masekondi 20 mpaka 45 pakati pa masewera olimbitsa thupi mpaka masekondi 10-30. Bwalo lirilonse liyenera kukhala lobwereza 4-8, kupumula pakati pa kuzungulira 1.5-2 mphindi. Malizitsani pulogalamu yamaphunziro yomwe mupeze pansipa.
  6. Ngati mukufuna kugwira ntchito pakukula kwamphamvu zaminyewa, muyenera kuchita masewera olimbitsa thupi plyometric katatu pasabata. Ngati mukungofuna kukonza mawonekedwe, kukoka thupi ndikulimbikitsa zotsatira za anabolic, ndikwanira kuchita ma plyometric 3 pa sabata kuphatikiza ndi kuphunzitsa kwamphamvu. Kutha pakati pa maphunziro a PLIO sikuyenera kukhala ochepera maola 48.
  7. Pochita masewera olimbitsa thupi a plyometric muyenera kukhala osaphunzitsidwa pang'ono. Ngati muli ndi nthawi yayitali yolimbitsa thupi, ndibwino kuti muyambe kuchepa thupi poyenda pafupipafupi kapena kuyenda kunyumba kanema.
  8. Poyamba, yesetsani kuchita maphunziro a plyometric pokhapokha ndi kulemera kwa thupi lake osagwiritsa ntchito zida zowonjezera (zolemera, mabenchi ndi mabokosi). Zofunikira ndikuyamba kuzigwiritsa ntchito kale kuposa mwezi wamakalasi wamba. Mwa njira, ndizotchuka kwambiri pakugwiritsa ntchito mankhwala a mipira plyometric maphunziro.
  9. Mukamachita maphunziro a plyometric ndikofunikira, osati matalikidwe a masewera olimbitsa thupi, komanso kuthamanga kwa kuphedwa. Mwachitsanzo, mukamasewera modumphadumpha (Squat Jump), ndikofunikira kuti musakhale pansi momwe mungathere, komanso mwachangu kwambiri kuti mulumphe.
  10. Musatenge masewera olimbitsa thupi a plyometric pamalo osalala (osakhazikika).
  11. Ndi wokhazikika kukhazikitsa plyometric maphunziro bwino ntchito braces kwa bondo ndi akakolo. Izi zithandizira kuchepetsa kulumikizana, ngakhale siziteteza 100%.
  12. Ndibwino kuti musadye kwa maola 1.5-2 pulogalamu isanayambike, apo ayi zitha kuyambitsa kudzimbidwa.
  13. Zochita za Pometometric zimagwiranso ntchito kwa amuna ndi akazi.
  14. Nthawi zonse muzichita zolimbitsa thupi za plyometric mu nsapato zothamanga ndi zidendene zosalephera.

Onaninso:

Momwe mungapangire pulogalamu yamaphunziro a plyometric?

Kwenikweni maphunziro a plyometric a dongosolo lozungulira ndi kupumula pang'ono pakati pa masewera olimbitsa thupi. Tikukupatsani zosankha zitatu zamapulogalamu okonzeka pa plyometric.

Plyometric TABATA kulimbitsa thupi

Masewera olimbitsa thupi a TABATA ndi awa: Masekondi 20 amachita masewera olimbitsa thupi, masekondi 10 kupumula. Kuzungulira kwa chimodzi mwazochita kubwereza kawiri. Kenako pumulani kwa mphindi 8-1,5 ndikupita ku masewera olimbitsa thupi otsatirawa. Chifukwa chake, pa masewera olimbitsa thupi aliwonse, muli ndi mphindi 2, mwachitsanzo, pophunzitsa mphindi 4 (kupatula kutentha ndi kuzizira) muyenera kuchita masewera olimbitsa thupi a 45 a plyometric.

Maphunziro a TABATA: dongosolo lamanja + lochita masewera olimbitsa thupi

Yambani ndi masewera olimbitsa thupi oyamba (Skater). Training kutengera mfundo ya masekondi 20 a ntchito yayikulu ndipo masekondi 10 akupuma, kubwereza masekondi 8. Pambuyo pa kubwereza kawiri kwa masewera olimbitsa thupi a Skater atha, pumulani kwa mphindi 8-1.5. Kenako pitirizani kuchita masewera olimbitsa thupi otsatirawa 2 ° Jump motero mubwereza zochitika zonsezo:

Kuchita masewera olimbitsa thupi a TABATA: masewera olimbitsa thupi 8, magawo 8 pa masewera olimbitsa thupi, masekondi 20 ophunzitsidwa bwino komanso masekondi 10 kupumula.

Nthawi yozungulira yolimbitsa thupi ya plyometric

Maphunziro ozungulira azungulira amatha kumangidwa pamfundo iliyonse, timangopereka chitsanzo chimodzi mwazosankha zambiri. Mwachitsanzo, tengani masewera olimbitsa thupi a 4-8 plyometric. Maphunziro amakhala ndi mabwalo angapo obwereza. Mitunduyi imaphatikizapo machitidwe 4 mpaka 8 omwe amachitidwa mofananamo, ndikumapuma pang'ono pakati pa masewera olimbitsa thupi. Zozungulira zimabwerezedwa kangapo.

Chitsanzo cha maphunziro oyenda mozungulira kwa oyamba kumene

Kuzungulira kulikonse kumakhala ndi machitidwe a 6 omwe amachitika motsatizana:

Zochita zimachitidwa motsatizana chimodzimodzi: masekondi 30 amagwira ntchito, masekondi 15 kupumula ndikupitiliza kuchita masewera olimbitsa thupi otsatirawa. Pamiyendo imodzi pamakhala zolimbitsa thupi zisanu ndi chimodzi ndipo imatha pafupifupi mphindi 6. Bwerezani zolimbitsa thupi 4.5-3 kuzungulira, pumulani pakati pa zozungulira - 4 mphindi.

Chitsanzo cha nthawi yozungulira yozungulira yolimbitsa thupi

Mfundo yomweyi pamlingo wapakatikati, masewera olimbitsa thupi okha ndi omwe angakhale motere:

Zochita zimachitidwa motsatizana chimodzimodzi: masekondi 30 amagwira ntchito, masekondi 15 kupumula ndikupitiliza kuchita masewera olimbitsa thupi otsatirawa. Pamiyendo imodzi pamakhala zolimbitsa thupi zisanu ndi chimodzi ndipo imatha pafupifupi mphindi 6. Bwerezani zochitikazo maulendo 4.5-5, mupumule pakati pa zozungulira - mphindi ziwiri.

Maphunziro a Plyometric, masewera olimbitsa thupi

Njira ina yopumira plyometric yolimbitsa thupi ndi iyi. Sankhani zolimbitsa thupi ziwiri ndikusinthasintha pakati pa kubwereza 3-4 kopumula pang'ono pakati pama seti. Gulu lotsatira tengani masewera ena awiri mobwerezabwereza, osinthasintha. Chifukwa chake adachita zoikidwiratu zozungulira.

Chitsanzo chochita zolimbitsa thupi pamlingo woyambira wapakatikati

Tengani zochitika zisanu ndi zitatu, muzigawaniza awiriawiri:

Kuzungulira kulikonse kumaphatikizapo machitidwe awiri. Mwachitsanzo, tengani gawo loyamba. Adachita motere: 2 masekondi Olumpha Jack -> kupumula masekondi 20 -> Masekondi 20 Lunge Jump -> masekondi 20 apumula. Chifukwa chake 20 yazungulirayi. Ndiye kuti, mgawo loyamba mupanga ma seti 4 a Jumping Jack ndi njira 4 za Lunge Jump. Kuzungulira kotsatira mfundo yomweyi, machitidwe okhawo amasintha. Pumulani pakati pa kuzungulira - 4 mphindi.

Nthawi yonse yophunzitsira: ~ 25 mphindi. Ngati ndi kotheka, nthawi yochita zolimbitsa thupi kapena nthawi yopuma imatha kuchepetsedwa / kuwonjezeka.

Zitsanzo zolimbikira pamlingo wapakatikati

Momwemonso zolimbitsa thupi za wophunzira waluso kwambiri. Tengani zolimbitsa thupi 10 ndikuzigawa m'magulu asanu:

Mfundo yakupha ndiyofanana: Masekondi 20 High Bnees => Masekondi 20 kupumula => Masekondi 20 Burpee => masekondi 20 apumula. Ndipo bwerezani mayendedwe anayi. Ndiye kuti, mgawo loyamba mupanga magulu anayi a High Knees ndi njira 4 za Burpee. Pumulani pakati pa kuzungulira - 4 mphindi.

Kutalika konse kwa kulimbitsa thupi: ~ Mphindi 35. Ngati ndi kotheka, nthawi yochita zolimbitsa thupi kapena nthawi yopuma imatha kuchepetsedwa / kuwonjezeka.

Monga mukudziwa, izi ndi zitsanzo chabe za maphunziro a plyometric, mutha kusintha ndondomekoyi kuti igwirizane ndi kuthekera kwanu, monga:

Powombetsa mkota. Maphunziro a Pometometric ndi imodzi mwazinthu zothandiza kwambiri pakulimbitsa thupi ndikuchotsa kunenepa kwambiri. Kuphatikiza apo, zolimbitsa thupi za PLIO zitha kuthandiza kusunthira kuchepa kwa minofu ndikuwonjezera mphamvu ya anabolic. Komabe, plyometrics ndi yoyenera kwa anthu opanda mavuto azaumoyo omwe ali okonzekera katundu wolemera.

Onaninso:

Siyani Mumakonda