Kodi maphunziro a plyometric ndi otani?

Plyometrics ndi mtundu wa masewera olimbitsa thupi. Amadziwika ndi kusunthika kwakukulu komanso kwadzidzidzi. Zimasonyezedwa kwa anthu ophunzitsidwa omwe akufuna kuonda kapena kuonjezera zizindikiro za mphamvu, liwiro, kupirira.

Nthawi zambiri zimaphatikizidwa ngati masewera olimbitsa thupi pakati pamasewera oyambira kapena masewera olimbitsa thupi.

Plyometrics - ndichiyani?

Zaka zopitilira makumi atatu zapitazo, gulu lazolimbitsa thupi lidapangidwa. Ili ndi dzina "plyometrics" chifukwa cha Fred Wilt. Wothamanga waku America adalankhula za kutentha kwa othamanga aku Soviet.

Iwo adatenthedwa pamaso pa mpikisano, akuchita mwachangu, kudumpha kwakuthwa. Pambuyo pake, luso lamasewera lidalowa m'moyo wa othamanga komanso anthu okonzeka kuthupi ngati mtundu wina wa masewera olimbitsa thupi ovuta.

Kodi maphunziro a plyometric ndi otani?

Maphunziro a Plyometrics amalimbikitsa:

• kuonda. Mphamvu ya plyometric zolimbitsa thupi munthawi yochepa imapangitsa kuti thupi liwotche mafuta ambiri;
• chitukuko cha luso lochita mayendedwe othamanga kwambiri, owoneka bwino, komanso mwamphamvu. Maluso oterewa ndi othandiza pamasewera andewu, masewera othamanga ndi kunyamula zolemera, ndi zina zambiri;
• kuonjezera mphamvu ya minofu minofu. Plyometrics imathandiza thupi kusintha. Zimathandizanso kuthana ndi zochitika zosayenda;
• kukula kwa kupirira. Kulimbitsa thupi kwa Plio kumathandizira kulumikizana. Makhalidwe onsewa ndi othandiza pamoyo watsiku ndi tsiku;
• kukula pang'onopang'ono kwa minofu. Ma plyometric samakhudza kwambiri kukula kwa voliyumu, koma kulimbitsa thupi kwa plyo kumawonjezera mphamvu.

Ngati wina akufuna kukhala ndi mgwirizano wabwino, chipiriro, thupi lamphamvu, lokongola, ma plyometric amuthandiza.

Ubwino ndi zovuta

Ubwino waukulu wa katundu wa plyometric ndi:

1. Ma calories ambiri amatayika mu gawo limodzi la plyometrics. Kulimbitsa thupi kotereku kumawerengedwa ngati yankho labwino kwa iwo omwe akufuna kuonda.
2. Plyometrics sikungophatikiza zolimbitsa thupi zokha, komanso masewera olimbitsa thupi. Chifukwa chake, limodzi ndi kutaya kwa mapaundi owonjezera, mutha kuyimba magulu onse amisempha.
3. Zovutazo zimathandizira kukonza magwiridwe antchito: liwiro lothamanga lidzawonjezeka, nkhonya zidzakhala zamphamvu kwambiri, ndipo kulumpha kudzakhala kwakukulu.
4. Maphunziro a Plio ndi othandiza kwa iwo omwe akuchita nawo volleyball, tenisi, masewera othamanga, kulimbana ndi masewera ena mwamphamvu komanso othamanga.
5. Kwa oyamba kumene, poyamba, sipangakhale zofunikira. Plyometrics imatha kuchitika nthawi iliyonse komanso kulikonse komwe kuli koyenera. Khwalala, nyumba, masewera olimbitsa thupi azichita. Zomwe zimatengera ndi kulemera kwa thupi. Nthawi zina mumafunikira nsanja kuti muchite kulumpha kwapadera, komanso zolemera.
6. Plyometrics imakhala ndi vuto pamatenda, kuwapangitsa kukhala otanuka kwambiri komanso ocheperako.
7. Maphunziro a Plio ndi mtundu wa masewera olimbitsa thupi. Komabe, zovuta zawo pamtundu wa minofu ndizochepa.
8. Kuchita masewera olimbitsa thupi kumawonjezera zotsatira za anabolic. Kwa iwo omwe ali otanganidwa kupopa minofu, kulimbitsa thupi kwa plio kuyenera kuwonjezeredwa.
9. "Kusagwedezeka" kwa kagayidwe kake panthawi yochita masewera olimbitsa thupi kumachitika chifukwa chophunzitsidwa kwa omwe amatchedwa minofu yofulumira.
10. Plyometrics ndioyenera amuna ndi akazi onse. Mphamvu yake idzakhala yofanana.

Zovuta

• Kuchita plyometrics kumakhudza momwe zimalumikizirana, bondo ndi akakolo zimatha kuwonongeka.
• Kulumpha kumawonjezera kugunda kwa mtima wanu. Katundu wowerengedwa molakwika amatha kusokoneza magwiridwe antchito a ziwalo zamtima.
• Plyometrics sayenera kuchitidwa ndi oyamba kumene kuphunzira.
• Pali kuthekera kovulala chifukwa chakugwa mwangozi kapena kutera mosapambana.
• Maphunziro a Plio amalemetsa kwambiri msana.

Zotsutsana ndi ma plyometric

Pali zoletsa zingapo zomwe zimakulepheretsani kuchita masewera olimbitsa thupi amtunduwu.

Mwanjira:

1. Matenda aliwonse amtima, mitsempha yamagazi, komanso ziwalo zopumira. Mwachitsanzo, mphumu, ischemia, malformations, pachimake bronchitis, etc.
2. Matenda a msana, mafupa, mafupa.
3. Kunenepa kwambiri.
4. Kusakhala olimba pamasewera.
5. Kuwonetseredwa kuvulala pamanja ndi kumapazi.
6. Zowawa zilizonse.
7. Mikhalidwe ya kukulirakulira kwa matenda osachiritsika.
8. Mavairasi, matenda a bakiteriya.
9. Postoperative, nthawi yokonzanso.

Plyometrics itha kuchitidwa ndi anthu otukuka kapena ophunzitsidwa bwino omwe ali ndi thanzi labwino. Ndiye kulimbitsa thupi kwa plio kudzakhala kopindulitsa.

Malamulo ochita masewera olimbitsa thupi a plyometric

Monga zovuta zilizonse komanso mtundu wamagetsi, ma plyometric amakhala ndi malamulo oyambira kukhazikitsa. Kufunika kotsatira malamulo ndi malingaliro kumathandiza kuteteza thanzi ndikuwongolera kulimbitsa thupi.

Malamulowa ndi awa:

1. Yambani gawo lanu la plyometrics ndikutentha. Maphunzirowa amathera ndi zovuta. Pafupifupi, amakhala mphindi 7. Mulimonsemo lamulo ili lisanyalanyazidwe, musaiwale kutenthetsa minofu musanayesetse, kuti musavulaze ma tendon ndi ulusi wa minofu.
2. Ntchito ya plio imangokhala mphindi 45. Muyenera kuyamba maphunziro tsiku loyamba kuyambira mphindi 15, pang'onopang'ono, pakupita mwezi, ndikuwonjezera nthawi.
3. Popeza kuphedwa kumatanthauza kuthamanga komanso kuwongoka, m'pofunika kuyang'ana kwambiri kuphedwa kolondola ndikusamala kuti mupewe kuvulala.
4. Kuchita masewera olimbitsa thupi kumachitika masekondi 20 mpaka 40, ndiye kuti muyenera kupuma kwa masekondi 15-20 (nthawi zina theka la mphindi). Mpaka maulendo 8 obwereza agwiridwa mozungulira kamodzi. Zimatenga mphindi 2 kuti mupumule pakati pa mabwalo.
5. Masewera olimbitsa thupi a Plio amalimbikitsidwa kuti azichitika kawiri pasabata kuti athe kusintha zotsatira za anabolic. Koma kwa iwo omwe akufuna kukhala ndi mphamvu ndi kulimba kwa minyewa, mutha kukulitsa mpaka atatu. Pumulani pakati pa makalasi kwa masiku osachepera awiri.
6. Kwa iwo omwe akufuna kuchita masewera olimbitsa thupi a plio, mulingo wa thanzi lawo uyenera kuganiziridwa. Kwa oyamba kumene, ndibwino kuyamba kukhetsa mapaundi owonjezera pogwiritsa ntchito chopondera.
7. Poyamba, muyenera kugwiritsa ntchito thupi lanu lokha. Zowonjezera zowonjezera sizingagwiritsidwe ntchito pasanathe mwezi.
8. Kumbukirani kuti liwiro ndilofunika kwambiri kuposa matalikidwe.
9. Pamwambapa pakufunika cholimba. Kuwopsa kumeneku sikugwira ntchito.
10. Kukonzekeretsa malumikizowo ndi zolimba kumapangitsa kuti masewerawa akhale otetezeka ku thanzi lanu.
11. Simungadye mpaka maola 2 isanakwane zovuta.
12. Mufunika nsapato zapamwamba kwambiri zokhazokha.

Mitundu ya masewera olimbitsa thupi a plyometric

Pali mitundu yambiri yazolimbitsa thupi za plio. Zina zimapangidwa makamaka kwa oyamba kumene, zina ndizovuta ngakhale kwa anthu okalamba. Uku ndiye kukongola kwa zovuta - kuchita nawo kumakupatsani mwayi wokulirapo kuti muchite masewera olimbitsa thupi ovuta.

Mitundu yayikulu ya masewera olimbitsa thupi:

1. Ndi chithandizo. Kuthamanga kwachangu kwambiri kumachitika ngati kudumphira pachithandizo. Mawondo agwada. Mutu wowongoka, muyenera kudumpha pachithandizocho ndikukankha mwamphamvu. Kenako, muyenera kutsika ndi sitepe yosavuta kubwerera.
2. Chule. Kuchita masewera olimbitsa thupi kumachitika ndikudumphira pachithandizo, pambuyo pake mawondo amayenera kuwongoledwa. Kenako bwererani ku malo oyamba. Manja atapindika panthawiyi.
3. Kudumpha chopinga. Mukamachita masewera olimbitsa thupi, mutu umawongoka, miyendo imakwezedwa pang'ono. Ndiye amafunika kuwongoledwa. Simungathe kutera miyendo yolunjika.
4. Maunitsi. Pambuyo pakhosi labwinobwino (ntchafu zimafanana pansi), momwe miyendo imasinthira podumpha mwamphamvu. Kuti muchite izi moyenera, muyenera kukankha pansi ndi mapazi awiri. Kenako, pamalo okwera kwambiri, sinthani mawonekedwe a miyendo.
5. Burpee. Zovuta zolimbitsa thupi. Udindo woyamba ndikukonzekera zokankhira patsogolo. Kenako mawondo amakokedwa pachifuwa. Thupi limawongoka. Muyenera kuwomba manja anu pamutu panu. Sinthani mayendedwe. Bwererani poyambira.
6. Kankhani ndi kupatukana kwa kanjedza. Pindani mikono yanu ndikuwakankhira pansi. Ngati mukufuna, mutha kuvutitsa ntchitoyi poyesera kupanga thonje.
7. Kukankha kwa Spiderman. Pochita masewera olimbitsa thupi, pamafunika kusintha kwakukulu kwa mikono. Kokani mwendo umodzi pachifuwa. Pambuyo pake, mbali ya thupi imasintha. Oyamba kumene safunika kuchotsa manja awo pansi.
8. Climber. Malo oyambira - kukonzekera zolimbikitsa. Kenako mwendo uyenera kubweretsedwa pafupi ndi chifuwa ndikuugwira. Mukadumpha, sinthani miyendo wina ndi mnzake.

Plyometrics ndi njira yosangalatsa komanso yachangu kuti anthu amphamvu awonjezere kuthekera kwawo kwakuthupi. Tsoka ilo, zovuta izi ndizolimba kwambiri kwa ofooka. Maphunziro a Plio saloledwa kwa aliyense. Chifukwa chake, komabe, kufunsa ndi kuwunika kwa dokotala pamtima, msana, ndi malo sikuyenera kukhala kopitilira muyeso.

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