Wax kasta oo aad u Baahan Tahay Inaad Ka Ogaato Plyometrics

Qanacsan

• Jimicsiyada Plyometric ee Jilicsan-ku-habboon
• Dooro Ceebahaaga Naxdinta leh
• Gear Tababarka Plyometric -ka ugu Fiican
• Waxaad u baahan doontaa Shidaal Wadajir ah
• Dib u eegis loogu talagalay

Waxaa jira siyaabo badan oo lagu heli karo dhidid aad u weyn, laakiin plyometrics-ku waxay leeyihiin qodob X ah oo jimicsiyo kale oo badan aysan sameyn: In lagaa dhigo mid aad loo xardhay oo aad u kacsan.

Sababtoo ah plyometrics guud ahaan waxay qoraan fiilooyinka degdega ah ee murqahaaga - isla kuwa aad u isticmaashid xawaaraha sprint - oo aad u tababarto habka dareemayaasha si aad ugu fiicnaato qoritaanka fiilooyinka degdega ah, layliyada ayaa fure u ah inaad xoog weyn ka qaadato murqahaaga. . Dhab ahaantii, daraasad cusub oo ku Wargeyska Cilmiga Isboortiga iyo Daawada waxay ogaadeen in ciyaartooyda kubbadda laliska ee toddobaadkii laba jeer sameeyay jimicsiga plyometric (25 illaa 40 daqiiqo oo layliyo plyo ah-tusaale ahaan, dhaqdhaqaaqyada qarxa sida boodboodka) ayaa si weyn u wanaajiyay orodkooda, laakiin kuwa sameeyay qaboojin kale ma samayn. Taas macnaheedu waa wakiilladaada plyo waxay qabanayaan waajibaad labalaab ah, taasoo kaa dhigaysa inaad adkayso oo aad dhaqso badan tahay.

Halkan, fikradaha aad u baahan tahay si aad kor ugu qaaddo squats, lunges, iyo looxyada leh kala duwanaanshiyaha plyometric, ee hoose, laga bilaabo Jesse Jones, maamulaha barnaamijka Basecamp Fitness ee Santa Monica iyo meelaha kale ee California. Ku beddel iyaga oo u dhexeeya waqtiyo aad u xoog badan jadwalkaaga, ama iskuday dhoolatusyada iyo fiidyowyada bogaggaan si aad u hesho dhammaan faa'iidooyinka plyo. (Laxiriira: 5 Plyo wuxuu u Dhaqaaqayaa Qeybta Cardio (Mararka qaar!))

Jimicsiyada Plyometric ee Jilicsan-ku-habboon

Haa, si sax ah ayaad u akhriday. "Plyometrics waa mid ka mid ah siyaabaha ugu wanaagsan ee lagu dhisi karo xoogga muruqa shaqeynaya agagaarka wadajirka, kaas oo gacan ka geysanaya taageeridda," ayuu yiri Dr. Metzl, oo sidoo kale ah Qaab Xubinta Brain Trust. Digniin: Ku dheji soo degista. Haddii jilbahaagu gudaha galaan marka aad soo degto boodbood ama boodh, dhis xooggaaga badh iyo afar gees. Dr. Metzl wuxuu kugula talinayaa in aad samaysato hal-lugo hal lugo leh oo kursi kaa dambeeya, adigoo fadhiisanaya ilbidhiqsi ka dibna istaag. (Isticmaal tillaabadan keliya si aad u hagaajiso xanuunka jilibka marka aad ordeyso.)

Dooro Ceebahaaga Naxdinta leh

Orodku waa feestada plyo. "Waxay la mid tahay taxanaha sambabbada plyometric," ayuu yiri Dr. Metzl. Laakiin ka -kabashada kabahaaga adiga ayaa iska leh: Daraasad Golaha Jimicsiga ee Mareykanka ayaa sheegaya in xitaa kuwa aan la soo koobi karin aysan saameyn doonin xawaarahaaga, foomkaaga, ama kharashkaaga tamarta. Isku day: Sketchers GOrun Ride 7 ($ 95; sketchers.com), Brooks Glycerin 16 ($ 150; brooksrunning.com), ama Hoka One One Clifton 4 ($ 140; hokaoneone.com).

Gear Tababarka Plyometric -ka ugu Fiican

Waxaa jira adduunyo plyometrics ah oo ka baxsan burpies. Tijaabi qalabkan hawo qabashada.

• Madal: Sanduuqyada Plyo-laga bilaabo lix inji iyo kor-waxay kor u qaadi karaan xoojintaada. Tijaabi dhoola-tuskan deg-degga ah ee ka socda Becca Capell, oo ah tababaraha madaxa iFit ee tababarka dalwaddii: Ku kululee 1 daqiiqo oo tallaabooyin ah oo ku yaal sanduuq. Ka dib samee 3 wareeg oo ah 10 sanduuq oo boodbood ah, adigoo ku beddelaya 10 tallaabo-dhinac-dhinac ah. (Waa tan sida loo barto sanduuqa boodka xitaa haddii ay u muuqato wax aan macquul ahayn.)
• Xadhig bood: Xadhigga boodboodka wuxuu gubi karaa gubasho 13 kalori daqiiqaddii. Isku day isku-darka xarigga ee Capell: Samee 3 wareeg oo ah 100 boodbood oo xarig ah iyo 10 wax laga beddelay (jilbaha) riixitaannada plyo; Raac 3 wareeg oo xadhig hal lugood ah oo boodboodaya, isu beddelaya 25 midig iyo 25 bidix wareeg kasta. .
• Dib -u -dhis: Ka bilow wareegga xiisaha leh ee Fayth Caruso, oo ah tababaraha guud ee dib -u -dhiska Bellicon. Samee 60 ilbidhiqsi mid kasta oo ka boodbooda dabaqa ilaa dib-u-dhiska, riix-riix-riixyada ku jira jirkiisa, oo ku orda meel. Kadib samee 90 ilbiriqsi oo boob ah. Samee wareegga 4 jeer.

Waxaad u baahan doontaa Shidaal Wadajir ah

Hadda waxaad ogaataa in layliyo plyometric ah oo si sax ah loo sameeyay aysan keeni doonin xanuun wadajir ah. Laakiin u cunista jidkaaga jilbaha ka xoog badan midkoodna ma dhaawici karo-gaar ahaan haddii xanuunku kaa dhigayo mid sal leh. Ciyaartoyda qaba xanuunka wadajirka ah ee jimicsiga oo qaatay 10 garaam oo kolajka hydrolyzate ah maalintii ayaa soo sheegay hoos u dhaca calaamadaha muddada 24-usbuuc ee daraasadda Jaamacadda Penn State University. Waxaad ka heli kartaa kolajka-kaas oo ku dhisa unugyada carjawda kala-goysyada-kalluunka, ukunta cad, maraqa lafaha, gelatin, ama budada kolajka, ayay tiri Susan Blum, MD, aasaasaha Xarunta Blum ee Caafimaadka ee Rye Brook, New York (Ama isku day kiwi qumbaha kolajka smoothie collage)

Dib u eegis loogu talagalay