Zochita zabwino kwambiri za plyometric za 10: njira yabwino kwambiri yothetsera mafuta.

Maphunziro a plyometric amachokera pakuchita masewera olimbitsa thupi ndipo cholinga chake ndi chitukuko cha liwiro ndi mphamvu. Plyometrics ikukhala yotchuka kwambiri ngati akatswiri othamanga (othamanga, othamanga), ndi Amateurs. Tikukudziwitsani masewera 10 abwino kwambiri a plyometric omwe mungachitire kunyumba.

Ubwino wa maphunziro a plyometric:

• Maphunziro a plyometric amathandizira kukulitsa kulimba kwa minofu yophulika, mphamvu zothamanga komanso kuthamanga kwakuchita.

• Ola la kulimbitsa thupi kotereku, mudzatha kuwotcha zopatsa mphamvu 500-600 ndikufulumizitsa metabolism yanu.

• Mapulogalamu a plyometric pafupifupi samathandizira kuwononga minofu, kotero mumawotcha mafuta ndikuwongolera malo nthawi yomweyo.

• Plyometrics ndi imodzi mwa njira zothandiza kwambiri kuwotcha mafuta m'munsi mwa thupi. Ngati mumakhudzidwa ndi mafuta pa ntchafu, ma breeches ndi cellulite, ndiye chitani masewera olimbitsa thupi nthawi zonse.

• Plyometrics imathandizira kugwira ntchito kwa minofu, tendon ndi mitsempha. Izi zidzakuthandizani kuthamanga mofulumira, kudumpha pamwamba komanso molimbika kuti mumenye.

• Zalembedwa pansipa mapulogalamu si oyamba!

• Kwa anthu omwe ali ndi kuvulala kosatha ndi matenda a mafupa, plyometrics sizofunikira.

Plyometrics: masewera 10 apamwamba opangidwa okonzeka

1. Plyo Miyendo kuchokera ku Power 90 ndi Tony Horton

Ngati mutangoyamba kupanga plyometrics, yesani kuyambitsa Plyo Legs ndi Tony Horton. Iyi ndi pulogalamu yotsika mtengo yomwe ili yoyenera kwa anthu ambiri okhudzidwa. Muvidiyoyi, Tony wangowonjezerapo "momwemo" masewero a plyometric okha, ndipo zimapangitsa kuti zikhale zosavuta kukonzanso kalasi. Phunziroli limatenga mphindi 50, koma poyambira mumakhala ndi masewera olimbitsa thupi a mphindi 10. Komanso, maphunziro imagwedezeka pang'onopang'ono ndi mphamvu, kotero kuti mudzapulumuka phunzirolo kuyambira pachiyambi mpaka kumapeto. Zida zowonjezera sizifunikira.

• Miyendo ya Plyo: Mphindi 51

Werengani zambiri za Power 90..

2. Plyo Konzani kuchokera ku 21 Day Kukonza ndi Autumn Calabrese

Njira ina yopangira plyometric yosavuta yomwe ingagwirizane ndi akatswiri ambiri, Plyo Fix iyi. Autumn Calabrese adapanga maphunziro oyandikira pafupi: kutalika kwa mphindi 30 zokha, ndi masanjidwe olondola komanso kupuma pakati pa masewera olimbitsa thupi. Choyamba muyenera kupirira maulendo angapo "otentha"., koma pang’onopang’ono mphamvu ya pulogalamuyo idzachepa. Mmodzi mwa atsikanawa akuwonetsa kusinthika kosavuta kwa masewera olimbitsa thupi, kotero mutha kufewetsa phunziro nthawi zonse. Maphunziro amachitikanso popanda zida zowonjezera.

• Kukonzekera kwa Plyo: Mphindi 32

Werengani zambiri za 21 Day Fix…

3. Konzani Plyo Konzani Kwambiri kuchokera ku Extreme ndi Autumn Calabrese

Ngati mwasiya Plyo Fix, ndi nthawi yoti muyese pulogalamu yapamwamba kwambiri ya plyometric ndi Autumn Calabrese. Plyo Fix Extreme imamangidwa pa mfundo yofananira: zozungulira zingapo, kuyimitsa pang'ono pakati pa masewera olimbitsa thupi ndi mphindi 30 zomwezo. Komabe, nthawi ino mukuyembekezera masewera olimbitsa thupi ovuta, kuwonjezera apo katundu wowonjezera kupereka dumbbellszomwe sizinagwiritsidwe ntchito mu pulogalamu yoyamba. Kuphunzitsa sikophweka, koma ngati mukufuna kukhala ndi miyendo yopyapyala yokongola ndi thupi lopangidwa bwino, muyenera kugwira ntchito mwakhama. Kuti muthe kuchita masewera olimbitsa thupi, tengani ma dumbbells olemera pang'ono kapena masewera olimbitsa thupi opanda kulemera konse.

• Plyo Konzani Kwambiri: Mphindi 31

Werengani zambiri za Fix Extreme..

4. Combat Shock Plyo kuchokera ku Les mills

Shock Plyo ikhoza kudabwitsa kwambiri: pulogalamuyo imayamba mokondwera kwambiri. Popanda kutenthetsa gulu la ophunzitsa aku New Zealand a Les Mills adzakuchotsani mumayendedwe a plyometric. Zolimbitsa thupi zimasinthidwa mwachangu kwambiri, mudzasuntha pansi pa nyimbo zachisangalalo ndikuyima pang'ono. Komabe, kale mu theka lachiwiri la pulogalamuyo tempo ikuchepa pang'onopang'ono. Pomaliza, mupeza masewera angapo a isometric omwe angalimbikitse kupambana. Pazochita zolimbitsa thupi mudzafunika ma dumbbells kapena pancake kuchokera ku ndodo.

• Shock Plyo: Mphindi 29

Werengani zambiri za Combat…

5. Plyometric Cardio Circuit from Insanity ndi Shaun T

Koma ngati mukufuna kugwedeza mlingo wa plyometric, yesani Plyometric Cardio Circuit from Insanity. Mwinamwake kwa nthawi yoyamba simungathe kupirira ntchitoyi kuyambira pachiyambi mpaka kumapeto, koma ndi kupindula kwatsopano kulikonse mudzakhala ndi zotsatira zabwino. Shaun T amadziwa momwe angakuthandizireni kugwira ntchito 100%. Kukhululukidwa: mudzapereka chilichonse mpaka sekondi yomaliza ya phunzirolo. Koma ngati mwapambana kale ndi pulogalamuyi, yesani masewera olimbitsa thupi apamwamba kwambiri kuyambira mwezi wachiwiri wa Insanity - Max Interval Plyo. Inventory simuyenera.

• Plyometric Cardio Circuit: Mphindi 42
• Max Interval Plyo: Mphindi 55

Werengani zambiri zamisala…

6. Plyo Shred wa UFC Fit ndi Mike Dolce

Plyo Shred - iyi ndi mtundu wina wa kuwonda kwa plyometric. Wolemba wake ndi mphunzitsi wodziwika bwino wa MMA Mike Dolce. Pulogalamuyi imachitika mozungulira 5, ndipo kusankha masewera olimbitsa thupi sikungatchulidwe kukhala kosavuta. Kuti mumalize bwino maphunzirowa sikuyenera kukuwopsezani ma burpees, kukankha-UPS ndikudumpha mwendo umodzi, chifukwa mukuyembekezera Plyo Shred. mitundu yovuta yamasewera odziwika bwino awa. Ngakhale zili choncho, kulimbitsa thupi kumachepa kwambiri pamlingo. Zida zowonjezera sizifunikira.

• Plyo Shred: Mphindi 39

Werengani zambiri za UFC Fit..

7. Hammer Plyometrics kuchokera ku The Masters Hammer ndi Chisel ndi Sagi Kalev

Titha kunena kuti kukhazikitsidwa kwa Hammer Plyometrics, mudzafunika zida zowonjezera: chowonjezera pachifuwa kapena kukoka mmwamba, ndipo makamaka benchi (ngakhale mutha kuchita popanda izo). Pano inunso mudzapeza kusankha kochititsa chidwi kwa masewera olimbitsa thupi a plyometriczomwe zimachitidwa pa liwiro lalikulu. Kupuma pakati pa masewera olimbitsa thupi ndi nthawi yochepa kudzakuthandizani kugonjetsa maphunziro kuyambira pachiyambi mpaka kumapeto. Koma kumbukirani kuti Hammer Plyometrics (komanso pulogalamu yonse ya The Masters) ndi yoyenera kwa anthu ophunzitsidwa bwino.

• Hammer Plyometrics: Mphindi 26

Werengani zambiri za The Masters Hammer ndi Chisel..

8. Plyometrics kuchokera ku P90x ndi Tony Horton

Miyendo ya Plyo, yomwe tatchula kumayambiriro kwa nkhaniyi, ikhoza kuonedwa ngati pulogalamu yokonzekera Plyometrics kuchokera ku P90x. Tony Horton amagwiritsanso ntchito masewera olimbitsa thupi ndipo amapereka katundu waukulu ku miyendo, koma zovuta za plyometric izi ndizokwera kwambiri. Maphunziro akukwera, kuchokera pamtengo wotsika kwambiri mpaka wapamwamba kwambiri. Koma musadandaule, kusinthana kwamavidiyo ochita masewera olimbitsa thupi kwambiri komanso opanda phokoso sangatchulidwe kuti ndizovuta kwambiri. Kuti muyendetse pulogalamuyi simudzasowa zida zowonjezera, koma zolimbitsa thupi zingapo zomwe Tony amagwiritsa ntchito mpando kapena chopondapo (mungathe kuchita popanda iwo).

• Plyometrics: Mphindi 59

Werengani zambiri za P90x..

9. Pure Willpower kapena Drip kuchokera kwa Weider Ruthless Steve Uria

Koma ngati simukufuna kuthera nthawi yochuluka kuti mukhale olimba, mungakonde pulogalamuyo ndi Weider Ruthless. Steve Uria wapanga mavidiyo amphindi 20 ochepetsa thupi komanso mawonekedwe ocheperako. Pulogalamuyi imaphatikizapo makalasi 20 osiyanasiyana, koma ambiri plyometrics kwambiri akukuyembekezerani mukugwiritsa ntchito Pure Willpower ndi Drip. Zochita zosayembekezereka kuchokera ku Steve zikuwoneka zoyambirira komanso zosangalatsa, koma zimapanga ntchito yawo. Mudzawotcha mafuta, kulimbitsa minofu ndikusintha mawonekedwe awo akuthupi. Kuwerengera sikufunika.

• Kufunitsitsa Koyera: Mphindi 20
• Kudontha: Mphindi 21

Werengani zambiri za Weider Ruthless ..

10. Grit Plyo kuchokera ku Les mills

Grit Plyo - nthawi yayitali kwambiri ndi pulogalamu ya theka la ola. Aphunzitsi a Les Mills apanga makalasi omwe angakupangitseni kukhala ndi zotsatira zabwino pakanthawi kochepa. Mudzasintha machitidwe amphamvu amagulu osiyanasiyana a minofu, komanso masewera olimbitsa thupi a plyometric mwachangu komanso kupirira. Mbali yabwino ndi imeneyo zotulutsidwa Grit Plyo amatuluka pafupipafupi (miyezi itatu iliyonse), kotero pulogalamuyo ilibe nthawi yotopetsa. Kuti muphunzire muyenera pancake kuchokera ku bar kapena dumbbell. M'mabaibulo ena amafunanso nsanja yowonjezerapo.

• Grit Plyo: Mphindi 30

More Grit..

Ngati mukufuna kupanga thupi lanu, kusintha magwiridwe antchito anu, kuwotcha mafuta m'thupi lonse makamaka m'miyendo, ndiye pangani lamulo. kuchita masewera olimbitsa thupi pafupipafupi. Poyambira, mukhoza kuyesa Plyo Fix, Shock Plyo kapena Plyo Legs ndiyeno pang'onopang'ono mupite ku mapulogalamu ovuta kwambiri.

Werenganinso: Maphunziro 10 apamwamba kwambiri kunyumba kwa mphindi 30.