An yi amfani da ƙwararrun 'yan wasa plyometrics don inganta ƙarfin fashewar ku kuma ko da yake akwai waɗanda ke tunanin cewa abu ne kawai na haɗa jerin tsalle-tsalle a cikin zaman horo, plyometrics yana da ɗan rikitarwa ko da yake ya ƙunshi nau'i na horo na jiki wanda ya dogara da shi. yin motsa jiki na tsalle don inganta iko na tsokoki, musamman ma ƙananan jiki.
Tunda horo ne wanda aka kirkira don inganta ƙwararrun ƴan wasa, A matsayinka na yau da kullum, bai kamata a yi amfani da shi a cikin 'yan wasa ba tare da isasshen ƙwayar tsoka ba, don haka ya kamata a tuntube shi tare da shawarar kwararrun wasanni. Dole ne jikin ɗan wasan ya kasance a shirye don jure nauyi da babban tasirin wannan aikin horo. Har ila yau, fasahar saukarwa yana da mahimmanci, wato, sanin yadda ake kwantar da tsalle.
Kafin farawa, saboda haka, dole ne ku aiwatar da yanayin kwantar da hankali da ƙarfafawa kuma da zarar kun fara, tsara zaman sau biyu a mako, uku a cikin yanayin ƙwararrun ƙwararrun 'yan wasa kuma koyaushe barin ranar hutu aƙalla tsakanin zaman ɗaya da wani. . Tare da ƙarfi, yana da mahimmanci yi gwajin kwanciyar hankali da kuzari Don duba ƙarfin ƙarfin dan wasan, dole ne ya iya daidaitawa na akalla dakika 30 akan ƙafa ɗaya tare da buɗe ido sannan kuma ya rufe.
Kafin mu fara yana ba da shawarar dumama wanda ya haɗa da aikin sassauci saboda yawan damuwa da aka sanya akan tsokoki. Hakanan, sauran tsakanin saiti ya kamata ya fi lokacin da aka kashe akan saitin kansa. A gaskiya, wannan ya kamata ya zama mafi girma aƙalla sau biyar zuwa goma. Wato, idan aikin ya ɗauki daƙiƙa 5, sauran dole ne su kasance tsakanin daƙiƙa 25 zuwa 50. Wannan tazarar ita ce za ta ƙayyade ƙarfin zaman.
Ɗaya daga cikin sanannun motsa jiki na plyometric shine burpees, manufa don aiki da dukan jiki. Akwatin tsalle, tsalle tare da gwiwoyi zuwa ƙirji ko tsalle-tsalle suma sun shiga cikin wannan rukunin.
Nau'in motsa jiki, daga ƙaranci zuwa babban ƙarfi:
- Matsakaicin tsalle-tsalle ba tare da ƙaura a kwance ba.
- Matsakaicin tsalle-tsalle tare da koma baya da ɗan ƙaura a kwance (misali tsakanin mazugi)
- Squat-Jump
– Tsalle masu nauyi
– Fadowa daga ƙaramin aljihun tebur
– Matsakaicin tsalle ba tare da cikas ba
– Matsakaicin tsalle kan cikas
– Yi tsalle tare da tara sassan jiki
– Yana tsalle daga tsayi mai kama da wanda ɗan wasa ya bayar a gwajin tsalle a tsaye
– Tsalle kafa ɗaya
amfanin
- Yana ƙarfafa tsokoki
- Saurin sauri
- Yana inganta daidaito da daidaitawa
- Na inganta rage nauyi
- Yana inganta sarrafa jiki
kasada
- Babban tasiri motsa jiki
- Matsa mahaɗin
- Babban haɗarin rauni
- Falls