Duk abin da kuke Bukatar Sanin Game da Plyometrics (Plus Knee-Friendly Exercises)

Wadatacce

• Knee-Friendly Plyometric Exercises
• Zaɓi Masu Shayar da ku
• Mafi kyawun Kayan Koyarwar Plyometric
• Kuna Bukatar Haɗin Fuel
• Bita don

Akwai hanyoyi da yawa don samun babban gumi, amma plyometrics suna da factor X wanda yawancin sauran motsa jiki ba sa: Yin ku mai girman gaske kuma mai saurin gaske.

Saboda plyometrics gabaɗaya suna ɗaukar filaye masu saurin-twitch a cikin tsokoki - iri ɗaya da kuke amfani da su don saurin gudu-da horar da tsarin jijiya don zama mafi inganci wajen ɗaukar waɗannan filaye masu saurin jujjuyawar, darussan sune maɓalli don ƙara ƙarfi daga tsokoki. . A gaskiya, sabon binciken a cikin Jaridar Kimiyyar Wasanni da Magunguna gano cewa 'yan wasan ƙwallon ƙafa na mata waɗanda ke yin motsa jiki na plyometric sau biyu a mako (mintuna 25 zuwa 40 na aikin plyo-alal misali, abubuwan fashewa kamar tsalle-tsalle) sun inganta saurin tseren su, amma waɗanda suka yi sauran kwaskwarima ba su yi ba. Wannan yana nufin wakilan ku na plyo suna yin aiki biyu, yana sa ku dage da sauri kuma.

Anan, ra'ayoyin da kuke buƙata don haɓaka ƙwanƙwasawa, huhu, da katako tare da waɗannan bambance -bambancen plyometric, a ƙasa, daga Jesse Jones, darektan shirin Basecamp Fitness a Santa Monica da sauran wuraren California. Musanya su a matsayin tazara mai ƙarfi a cikin abubuwan yau da kullun, ko gwada wasan kwaikwayo da bidiyo akan waɗannan shafuka don tara duk fa'idodin plyo. (Masu alaƙa: 5 Plyo Yana Matsar zuwa Sub don Cardio (Wani lokaci!))

Knee-Friendly Plyometric Exercises

Haka ne, kun karanta daidai. "Plyometrics na ɗaya daga cikin mafi kyawun hanyoyin da za a gina ƙarfin tsoka mai aiki a kusa da haɗin gwiwa, wanda ke taimakawa wajen tallafawa," in ji Dokta Metzl, wanda kuma shi ne Siffa Memba na Brain Trust. Gargaɗi: Tsaya da saukowa. Idan gwiwowinku sun shiga ciki yayin da kuke tsalle tsalle tsalle ko burpee, gina ƙarfin ku da ƙarfin quad. Dokta Metzl ya ba da shawarar yin squats kafa ɗaya tare da kujera a bayanka, ɗaukar wurin zama don tsagawa daƙiƙa sannan kuma a tsaye. (Yi amfani da wannan tweak guda ɗaya don gyara ciwon gwiwa lokacin da kuke gudana.)

Zaɓi Masu Shayar da ku

Gudu bikin plyo ne. "Yana kama da jerin huhun plyometric," in ji Dokta Metzl. Amma matattarar takalman takalmanku ya rage naku: Cibiyar Nazarin Motsa jiki ta Amurka ta ce ko da übercushioned ba zai shafi saurin ku, tsari, ko kashe kuzarinku ba. Gwada: Sketchers GOrun Ride 7 ($95; sketchers.com), Brooks Glycerin 16 ($150; brooksrunning.com), ko Hoka One One Clifton 4 ($140; hokaoneone.com).

Mafi kyawun Kayan Koyarwar Plyometric

Akwai duniyar plyometrics fiye da burpees. Gwada waɗannan kayan aikin kama-iska.

• Dandali: Kwalaye na Plyo-daga inci shida da sama-na iya haɓaka ƙarfin ku. Gwada wannan rawar gaggawa daga Becca Capell, babban mai ba da horo a iFit horo na kama-da-wane: Yi ɗumi tare da mintuna 1 na matakai a kan akwati. Sa'an nan kuma yi zagaye 3 na tsalle-tsalle guda 10, musanya tare da matakai 10 daga gefe zuwa gefe. (Ga yadda ake ƙware tsalle tsalle ko da yana jin ba zai yiwu ba.)
• Tsalle igiya: Tsalle igiya na iya ƙone calories 13 mai zafi a cikin minti daya. Gwada haɗin igiya na Capell: Yi zagaye 3 na tsallen igiya 100 da 10 gyaggyarawa (kan gwiwoyi) plyo turawa; bi tare da tsalle-tsalle 3 na tsalle-tsalle na igiya-kafa ɗaya, madaidaicin 25 dama da 25 hagu kowane zagaye. (Wannan motsa jiki na tsalle-tsalle na minti 30 yana ƙone adadin adadin kuzari.)
• Maimaitawa: Fara da wannan da'irar nishaɗi daga Fayth Caruso, babban mai ba da horo ga masu sake buɗe Bellicon. Yi 60 seconds kowane tsalle tsalle daga bene zuwa sakewa, plyo tura-up a kan firam, da sprinting a wuri. Sa'an nan kuma yi 90 seconds na bouncing. Yi zagaye sau 4.

Kuna Bukatar Haɗin Fuel

Yanzu kun san plyometric drills da aka yi daidai ba zai haifar da ciwon haɗin gwiwa ba. Amma cin hanyar ku zuwa gwiwoyi masu ƙarfi ba zai iya cutar da su ba-musamman idan ciwon yana hana ku ƙasa. 'Yan wasan da ke da alaƙa da haɗin gwiwa na motsa jiki waɗanda suka ɗauki gram 10 na collagen hydrolyzate a rana sun ba da rahoton raguwar bayyanar cututtuka a yayin karatun Jami'ar Jihar Penn na makonni 24. Kuna iya samun collagen-wanda ke gina ƙwayar guringuntsi a cikin gidajen abinci-daga kifi, fararen kwai, broth kashi, gelatin, ko foda na collagen, in ji Susan Blum, MD, wanda ya kafa Cibiyar Blum Cibiyar Kiwon Lafiya a Rye Brook, Sabuwar York. (Ko gwada wannan kiwi kwakwa collagen smoothie tasa.) Hakanan samun antioxidants daga 'ya'yan itatuwa da kayan marmari masu haske don kare gidajen abinci daga duk wani lalacewar oxyidative da zasu iya jawowa, in ji ta.

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