Xav kom muaj zog thiab nrawm dua? Dhia

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Thaum ib tus kws kho mob paub txog lub cev, uas suav tias yog yoga ua haujlwm rau masochists, jogging yog ib qho kev ua kis las tshaj plaws thiab saib tsis taus txhua tus "fitnessists", hais tias tom qab saib vis dis aus nrog tabata kaw uas peb tau ua li no peb yuav nyab xeeb tua. peb lub hauv caug. Nws tsuas yog tias qhov workout no tau dhia squats.

Kuv paub tias cov kev tawm dag zog no yog contraindicated rau cov neeg uas muaj teeb meem hauv caug, tab sis yog tias koj muaj ceg tawv thiab tsis muaj kev raug mob, yog vim li cas ho tsis sim (nrog tus kws qhia)? Ntxiv mus, xws li kev tawm dag zog yuav pab koj ua kom muaj zog thiab nrawm dua.

Plyometrics(tseem plyometrics, plyometrics, plyometrics, lus Askiv plyometrics, los ntawm ancient Greek πληθύνω - multiply, loj hlob los yog πλέον - ntau, μέτρον - ntsuas) - pib - ib qho kev ua kis las siv txoj kev percussion; nyob rau hauv lub niaj hnub kev xav - dhia kev kawm. Plyometrics yog siv los ntawm cov neeg ncaws pob los txhim kho kev ua kis las uas xav tau kev nrawm, nrawm, thiab lub zog. Plyometrics qee zaum siv hauv kev qoj ib ce thiab yog ib qho tseem ceeb ntawm kev cob qhia parkour. Plyometric ce siv tawg, txav nrawm los tsim cov leeg nqaij thiab nrawm. Cov kev tawm dag zog no pab koj cov leeg tsim kev siv zog tshaj plaws hauv lub sijhawm luv tshaj plaws.

Wikipedia

Thaum lub sij hawm ntev kev sib tw, nws yog feem ntau qeeb-twitch cov leeg nqaij fibers uas koom nrog hauv kev ua haujlwm. Plyometric ce qhia peb siv ceev twitch fibers. Qhov no tso cai rau peb ua haujlwm sai nrog peb txhais taw, uas ib txwm ua kom nrawm thiab txuag lub zog.

quab yuam

Jordan Metzl, tus kws kho mob kis las thiab tus neeg sib tw Ironman, ntseeg hais tias kev cob qhia nrog plyometric ce ib zaug ib lub lim tiam yuav ua rau koj muaj zog thiab muaj zog dua, txhim kho koj qhov nrawm thiab pab tiv thaiv kev raug mob.

Lub Tsev Kawm Ntawv Qib Siab Montreal kuj tau tshawb fawb pom tias cov neeg khiav dej num uas tau dhia ua si rau yim lub lis piam ua tau zoo dua cov uas tau ua kom muaj zog nrog qhov hnyav.

Kev raug mob

Ua plyometric ce ua rau kom cov leeg muaj peev xwm nqus tau kev poob siab, thiab yog li txo qhov nro ntawm cov leeg. Phau ntawv Journal of Athletic Training hais tias lawv pab kom ruaj khov thiab kho koj lub hauv caug thaum muaj kev cuam tshuam, uas txo cov kev raug mob.

Ceev

Kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Strength and Conditioning Research pom tias cov neeg khiav dej num uas tau mus dhau 6-lub lim tiam ntawm kev cob qhia plyometric tau txhim kho lawv cov 2,400 meter khiav los ntawm 3.9%. Plyometric ce ua kom lub zog ntawm koj lub cev qis thiab yog li pab koj tswj kom muaj kev ceev txaus nyob rau lub sijhawm ntev.

Video

Video naj npawb 1

Ua 15 teev ntawm txhua qhov kev tawm dag zog - qhov no yog ib lub voj voog. Yuav tsum muaj xya lub voj voog zoo li no.

Video naj npawb 2

Video naj npawb 3

Daim vis dis aus no yog qhov kev xaiv zoo tshaj plaws nrog kev ua haujlwm plyometric.

Video naj npawb 4

Lwm qhov ua tiav plio workout uas tsuas yog siv koj li 15 feeb. Nyob rau tib lub sijhawm, nco ntsoov dhia hlua.;)

Video naj npawb 5

Thiab cov yeeb yaj kiab kawg rau hnub no nrog peb qhov yooj yim plyometric ce.

Muaj kev tshwj xeeb plyometric ce rau cov neeg khiav dej num uas tau ua thaum khiav, tab sis peb yuav npaj ib qho kev sib cais rau qhov ntawd.

Thiab thov xyuas nrog koj tus kws qhia lossis tus kws kho mob yog tias koj muaj teeb meem hauv caug ua ntej pib ua haujlwm saum toj no.

Saib xyuas koj tus kheej, thiab ua haujlwm zoo rau koj!