Horon Plyometric: fa'ida da rashin kyau, motsa jiki, shirin horo.

Plyometrics haɗin haɗin motsa jiki ne don haɓaka ƙarfin fashewa, wanda ya dogara da saurin miƙawa da ƙarancin tsoka. Wasan motsa jiki na Plyometric da nufin haɓaka ci gaban ɗan wasa: haɓaka ƙarfin hali, saurin gudu da ƙarfin tsoka. A halin yanzu plyometrics ya zama tushen shirye-shiryen horo da yawa kuma yana da mashahuri ba kawai tsakanin ƙwararrun 'yan wasa ba har ma da masu sha'awar motsa jiki.

Plyometrics ya dogara ne da hanyoyin horarwa na Soviet na 'yan wasan Olympics, kuma ya yadu a cikin Amurka a cikin shekaru 80. Da farko dai, horon plyometric ya kasance sananne ne kawai tsakanin 'yan wasa masu ƙwarewa, amma sannu a hankali an aiwatar da wannan hanyar a cikin shirye-shiryen motsa jiki saboda ƙarancin tasirinsa da haɓaka ƙimar jiki.

Yanzu, lokacin da duniya ke fuskantar haɓaka na gaske a cikin horo na HIIT da ƙetare, ana amfani da atisayen plyometric ko'ina.

Menene ilimin aikin likita?

The plyometrics galibi ana kiransa horar da tsalle. Kuma wannan gaskiya ne, babban ɓangare na ayyukan-PLIO dangane da dabarun tsalle, misali: burpees, squats tare da tsalle, tsalle 180 digiri, tsalle igiya, tsalle a kan dandamali, da dai sauransu. Koyaya, yana da mahimmanci a lura cewa plyometrics ba tsalle kawai yake ba. Misali, irin wadannan atisayen kamar tura-UPS tare da tafawa, Gudu, jefa kwallayen magunguna, ja-UPS akan sandar da auduga Har ila yau, ana kiransa azaman motsa jiki na yau da kullun.

Duk game da tura-UPS

Me yasa ake buƙatar horon plyometric?

  • Don asarar nauyi da ƙona mai: Wasannin motsa jiki na PLIO suna da ƙarfi sosai kuma suna ƙona yawancin adadin kuzari.
  • Don ci gaban ƙwarewar sauri da ƙarfin fashewar abubuwa: wannan zai taimaka muku inganta ayyukanku a waɗancan wasannin da ke buƙatar ƙungiyoyi masu haɗari da ƙarfi (tsere, wasan tsere, wasan motsa jiki, da sauransu).
  • Don ci gaba da haɓaka haɓakar tsoka: PLIO-motsa jiki kaɗan tasiri a kan haɓakar tsoka, amma suna taimaka wajan shawo kan matsalar da ke tattare da yanayin kwayar halitta.
  • Don ci gaba da juriya da daidaitawa: wannan zai taimaka muku ba kawai a lokacin horo ba har ma yayin motsa jiki cikin rayuwar yau da kullun.

Wasannin PLIO suna ƙara ƙarfin tsokoki. Muna jaddada cewa ƙarfi (ƙarfi) ƙarfi (ƙarfi) na tsokoki ra'ayi ne daban. Don ɗaga matsakaicin nauyin ma'auni nauyi ne na ƙarfi. Amma ikon jiki don nuna cikakken ikon su nan take - wannan shine iko ko ƙarfin fashewar abubuwa.

Ta yaya yake aiki? Bari muyi la’akari da misalin tsalle. Muna tsalle, abin da aka ture daga ƙasa, kuma a cikin wannan lokaci, tsokoki suna haɗuwa (lokaci mai mahimmanci). Idan muna cikin iska, sukan shakata kuma su miqe (lokaci mai faɗi). A karkashin sabuwar hulɗa tare da farfajiya an sake tilasta musu yin kwangila, suna shirin yin wani tsalle. Don rage lokaci tsakanin miƙawa da ƙanƙancewa - wannan shine abin da ake kira plyometrics. Kuma wannan yana inganta saurin tsoka da ƙarfi.

Za a iya bayyana horon Plyometric a matsayin: girgiza, mai fashewa, mai saurin gaske. Wannan hanya ce mai matukar tasiri don rasa nauyi, ƙara ƙarfin tsoka, sautin jiki da ƙara tasirin anabolic. Koyaya, atisayen tsalle na iya zama mummunan rauni, idan baku kiyaye aikin ba kuma baku bin ƙa'idodin horo na horo.

Darasi na Plyometric - Bambancin Plyo 23

10 manyan fa'idodi na plyometric

Don haka, menene manyan fa'idodi na plyometric kuma ko sun haɗa da kayan plyometric a cikin shirin lafiyar ku?

  1. Plyometrics babban kayan aiki ne don rage nauyi. Ayyukan Plyometric suna da ƙarfi sosai, suna buƙatar kuzari da yawa kuma suna kunna kusan dukkanin ƙungiyoyin tsokoki, sabili da haka ƙona yawancin adadin kuzari a cikin zama ɗaya kuma yana haɓaka saurin rage nauyi.
  2. Wasannin motsa jiki na PLIO suna haɗu da nauyi da nauyin zuciya, yana ba ku damar ƙona kitse da tsokoki na jikin duka a lokaci guda.
  3. Plyometrics yana taimakawa haɓaka ƙarfin tsoka mai fashewa da ƙarfin gudu, da haɓaka aiki. Saboda wannan zaku sami damar haɓaka aikin wasan motsa jiki na asali: zaku gudu sauri, bugawa wuya, don yin jifa nisa, yi tsalle mafi girma. Plyometrics suna da amfani musamman a wasannin ƙungiya (ƙwallon ƙafa, volleyball, tanis), a cikin ƙalubale, a cikin tsere a wasannin guje guje.
  4. Duk da cewa asarar nauyi na cikin gida a cikin wani sashin jiki ba zai yiwu ba, abin da aikin motsa jiki na plyometric ana ɗauka hanya mafi inganci don ƙona kitse a cikin ƙananan jiki. Yawancin tsalle-tsalle yana ƙaruwa da jini kuma yana ba da gudummawa don ƙona kitse mai ƙarfi a ƙafa.
  5. Don aikin motsa jiki na PLIO ba buƙatar ƙarin kayan aiki. Kuna iya yin aikin gyaran jiki a gida, kan titi, a filin Wasanni, a cikin “kujera mai girgiza” ta yau da kullun ko cikakken filin motsa jiki. Kuna buƙatar nauyin jikin ku kawai. Kuna iya amfani da nauyi daga baya da dandamali don tsalle, amma don yawancin kayan aikin motsa jiki na PLIO ba'a buƙata.
  6. Darasi na Plyometric yana ƙaruwa da ƙarfi na jijiyoyi (haɗin haɗin tsakanin tsokoki da ƙasusuwa), wanda ke rage yiwuwar fashewa yayin aiwatar da ɗayan na zuciya da ƙarfi-horo.
  7. Za'a iya danganta plyometrics zuwa horo na aerobic, amma tare da ƙananan tasiri mara kyau akan tsokoki. Azuzuwan karatu, waɗanda suka dogara da motsawar tazarar tazarar iska, kusan bazai lalata tsokar tsoka ba sabanin wasan motsa jiki na motsa jiki iri ɗaya.
  8. Motsa jiki na Plyometric ga waɗanda suke son haɓaka tasirin anabolic. Idan kun ji cewa haɓakar tsoffinku ta ragu, kuma horarwar da aka saba ba ta kawo sakamako, haɗa a cikin shirinta na motsa jiki na motsa jiki sau 2 a mako. Da kansu, nauyin fashewar abu kadan ya shafi ci gaban tsoka, amma suna taimakawa wajen shawo kan matsalar da kwayar halitta ta saba da ita.
  9. Darasi na Plyometric ɗayan mafi kyawun hanyoyi ne don haɓaka daidaituwa da juriya.
  10. Salon zama da rashin motsa jiki suna haifar da ƙarancin kumburi, rage kuzarin jiki da atrophy na ƙwayoyin tsoka da sauri. Don aiki na yau da kullun na jiki da kuma samun sakamako a cikin dacewa kuna buƙatar Tashi da ƙwayoyin tsoka "da sauri" da haɓaka metabolism. Kuma a nan kawai kuma ku zo don taimakon motsa jiki na plyometric.

Disadvantages da contraindications

Kamar kowane nau'in ilimin kimiyya mai mahimmanci yana da rashi da yawa da kuma ƙarancin ra'ayi. Wannan yanayin motsa jiki ya dace da lafiyayyun mutane waɗanda ke jurewa motsawar motsa jiki. Mene ne fa'idodi na aikin plyometric:

  1. Wasannin PLIO suna ba da damuwa ga ɗakunan. Musamman nauyi mai nauyi yana samun gwiwa da ƙafa, wanda baya kare 100% koda kayan aiki masu kyau da sanya bandeji na musamman.
  2. Yin tsalle yana ƙaruwa da bugun zuciyar ku, sabili da haka, lokacin da zaɓaɓɓun kayan aiki da aka zaɓa da kyau zai iya shafar zuciya.
  3. Horon Plyometric ba don farawa bane.
  4. Akwai haɗarin rauni saboda mummunan sauka ko ma faɗuwa.
  5. Saboda motsa jiki cikin hanzari yakan sha wahala daga kayan aiki, sabili da haka yana rage dacewa da haɓaka haɗarin rauni.
  6. Wasannin PLIO suna ba da damuwa sosai a kan kashin baya.

Ba a hana horo na Plyometric idan kuna da:

Tabbas, kowane motsa jiki na iya dacewa da karfin su. Amma ma'anar plyometric shine yin atisaye don saurin fashewa da cikakken iko, in ba haka ba ma'anarsa kawai batace. Sabili da haka, idan lafiya ba ta ba da izini ba, zai fi kyau a zaɓi nau'ikan kaya daban.

Darasi na Plyometric

Muna ba ku zaɓi na shahararrun atisayen plyometric ba tare da kayan aiki bahakan zai taimaka muku wajen gina ingantaccen horo. Dukkanin motsa jiki plyometric sun kasu kashi 3 na wahaloli. Kamar yadda kuka sani, rabuwa ba ta son zuciya bane, tunda mahimmancin atisayen an fi maida hankali ne akan daidaiku.

Ayyukan Plyometric ƙananan mawuyacin hali

1. Tsalle daga kiwo na hannaye da kafafu (Jumping Jack)

2. Yin tsalle tare da kiwon ƙafa a cikin katako (Plank Jack)

3. Gudu tare da daga gwiwoyi (High gwiwoyi)

4. Skater (Skater)

5. Skier (Gudun Gudu)

6. Gudura a kwance (Masu Hawan dutse)

Ayyukan Plyometric na matsakaicin matsakaici

7. Hankalin huhu (Lunge Jump)

8. Tsalle cikin katako (Plank Tuck In Out)

9. Tsallake digiri 180 (180 ° Tsallaka)

10. Kicks gaba (Gabatarwa ta gaba)

11. Gudun a matsayin tebur (Krabb Kicks)

12. Tsugunawa tare da tsalle (Tsalle Tsalle)

Darasi na Plyometric matsala ce ta ci gaba

13. Tsalle tsalle (tsalle tsalle)

14. Turawa da auduga (Turawa da Tafada)

15. Burpu (Burpee)

16. Tsalle-tsalle (tsalle-tsalle)

17. Kwallar gindi a cikin madauri (Kicks Kicks)

Gif da aka yi amfani da shi a cikin labarin daga bidiyon 44 Mafi Kyawun Motsa jiki (Youtube channel Veva)

Nasihu don horon plyometric

  1. Kafin ci gaba zuwa shirye-shiryen horon plyometric na atisayen da aka gabatar, kula da shawarwarin da ya kamata ka bi don kara tasirin ilimin likitanci.
  2. Horarwa koyaushe ya kamata a fara da dumi (minti 7-10) kuma a ƙare tare da ɗorawa da miƙawa (mintina 5-7). Kada a fara fara horo ba tare da dumama ba, zai iya haifar da rauni.
  3. Tsawon horon plyometric ya zama ba zai wuce minti 60 ba, gami da ɗumi-ɗumi da haɗuwa. Idan kuna farawa don yin ilimin likitanci, zaku iyakance zuwa horo na mintina 15-20, a hankali kuna ƙara tsawon lokacin darasin.
  4. Horar da PLIO a cikin sauri, amma dole ne ku yi atisayen a hankali, tare da cikakkiyar nutsuwa da kuma bin ka'idar motsa jiki don kar ku sami rauni. Daidaitaccen tsari yana da mahimmanci koyaushe fiye da adadin maimaitawa!
  5. Yawanci, ayyukan plyometric suna dogara ne akan tsarin horon zagaye bisa dogaro da maimaita darussan a hanyoyi da yawa. Yi kowane motsa jiki na dakika 20 zuwa 45 na hutawa tsakanin motsa jiki zuwa sakan 10-30. Kowane da'ira ya zama na maimaitawa 4-8, huta tsakanin zagaye mintuna 1.5-2. Kammala shirin horarwa da zaku samu a ƙasa.
  6. Idan kuna son yin aiki akan ci gaba da fashewar karfin tsokoki, kuna buƙatar aikin motsa jiki sau 3 a mako. Idan kawai kuna son haɓaka fom, don jan jiki da ƙarfafa tasirin anabolic, ya isa kuyi plyometrics sau 2 a mako haɗe tare da ƙarfin horo. Hutu tsakanin PLIO-horo bazai zama ƙasa da awanni 48 ba.
  7. Don yin aikin motsa jiki plyometric dole ne ku zama a ƙalla ƙarancin ƙwarewar horo. Idan kun kasance cikin dogon lokaci da tsunduma cikin motsa jiki, zai fi kyau ku fara rage nauyi tare da tafiya na yau da kullun a kan matattara ko tafiya a bidiyo na gida.
  8. Da farko, yi ƙoƙarin yin horon plyometric kawai tare da nauyin jikinsa ba tare da amfani da ƙarin kayan aiki ba (na nauyi, benci da kwalaye). Na larura mafi kyau fara amfani dasu ba a baya ba a cikin watan karatun aji. Af, yana da matukar amfani amfani da magani kwallaye plyometric horo.
  9. Lokacin da kake yin horo na plyometric yana da mahimmanci, ba faɗuwar darasin ba, da saurin zartarwa. Misali, yayin yin tsuru tsuru tare da tsalle (Tsugun tsugunne), yana da mahimmanci kar a zauna mai zurfi kamar yadda zai yiwu, kuma da sauri-wuri don tsalle.
  10. Kada ku ɗauki atisayen plyometric a saman danshi (mara ƙarfi).
  11. Tare da aiwatar da horo na yau da kullun na plyometric ya fi kyau a yi amfani da katako don gwiwa da idon kafa. Wannan zai taimaka don rage tasirin a kan gidajen abinci, kodayake ba zai kare 100% ba.
  12. Yana da kyau kada a ci tsawon awanni 1.5-2 kafin fara shirin tsalle, in ba haka ba zai iya haifar da rashin narkewar abinci.
  13. Ayyukan Plyometric suna da tasiri daidai ga maza da mata.
  14. Koyaushe kuyi aikin motsa jiki a cikin takalmin gudu tare da tafin ƙyallo.

Dubi kuma:

Yaya ake yin shirin horo na plyometric?

Ainihin horon plyometric don madauwari tazara tsarin tare da karamin hutu tsakanin motsa jiki. Muna ba ku zaɓuɓɓuka 3 don shirye-shiryen shirye shirye akan plyometrics.

Plyometric TABATA motsa jiki

Karatun motsa jiki na TABATA kamar haka: dakika 20 suna motsa jiki, sakan 10 sun huta. Ana maimaita sake zagayowar ɗayan motsawar sau 8. Don haka yi hutu na mintina 1,5-2 kuma matsa zuwa motsa jiki na gaba. Dangane da haka, ga kowane motsa jiki, kuna da minti 4, don haka, misali, don horarwa na mintina 45 (ban da dumi da sanyi) na buƙatar ɗaukar 8 na motsa jiki na plyometric.

TABATA horo: jagora + shirin motsa jiki

Fara tare da motsa jiki na farko (Skater). Horarwa ya dogara ne akan ka'idar 20 na aiki mai tsanani da sakan 10 hutawa, maimaita zagayowar 8. Bayan maimaita motsa jiki na 8 Skater ya wuce, ɗauki hutu na mintina 1.5-2. Daga nan sai a ci gaba zuwa motsa jiki na gaba 180 ° Jump kuma ta haka ne koyaushe ke maimaita dukkan ayyukan;

Kayan motsa jiki na TABATA na yau da kullun: motsa jiki 8, motsa jiki 8 ga kowane motsa jiki, dakikoki 20 sakan horo da dakikoki 10 sun huta.

Madauwari tazara aikin motsa jiki

Za'a iya gina keɓaɓɓiyar horo ta kowane fanni, kawai muna ba da misalin ɗaya daga cikin zaɓuɓɓukan gama gari. Misali, ɗauki 4-8 motsa jiki na plyometric. Horarwa zata kunshi da'ira da dama. Zangon ya hada da wadannan atisayen 4 zuwa 8 wadanda akeyi akan hanya daya, tare da gajeren hutu tsakanin atisayen. Ana maimaita da'ira adadin lokutan da ake so.

Misalin horon zagaye na zagaye na masu farawa

Kowane zagaye yana ƙunshe da atisaye 6 waɗanda ake aiwatarwa a jere:

Ana yin motsa jiki bi da bi ɗaya bayan ɗayan: Aiki na dakika 30, sakan 15 hutawa sannan a ci gaba zuwa motsa jiki na gaba. Lapaya daga cikin cinya biyun ya haɗa da atisaye 6 kuma yana ɗaukar minti 4.5. Maimaita motsa jiki 3-4 zagaye, huta tsakanin zagaye - 2 minti.

Misalin motsa jiki na zagaye na zagaye don matsakaiciyar matakin

Ka'ida ɗaya don matakin matsakaici, zaɓin motsa jiki kawai zai kasance kamar haka:

Ana yin motsa jiki bi da bi ɗaya bayan ɗayan: Aiki na dakika 30, sakan 15 hutawa sannan a ci gaba zuwa motsa jiki na gaba. Lapaya daga cikin cinya biyun ya haɗa da atisaye 6 kuma yana ɗaukar minti 4.5. Maimaita motsa jiki 5-6 zagaye, huta tsakanin zagaye - 2 minti.

Horon Plyometric, aikin haɗin gwiwa

Wani zaɓi don motsa jiki na motsa jiki na zamani shine waɗannan masu zuwa. Zaɓi motsa jiki biyu kuma zaɓi tsakanin maimaita 3-4 tare da ɗan hutawa tsakanin saiti. A zagaye na gaba dauki wasu darussan guda biyu kuma a sake, canzawa. Saboda haka yi ƙayyadadden adadin zagaye.

Misalin motsa jiki don matakin farawa-matsakaici matsakaici

Exercisesauki darussan 8, raba su biyu-biyu:

Kowane zagaye ya hada da motsa jiki 2. Misali, ɗauki zagayen farko. Anyi shi a cikin jerin masu zuwa: Sakanni 20 Tsallakawa Jack -> huta dakika 20 -> sakan 20 Kwancen Tsalle -> dakika 20 huta. Don haka 4 na sake zagayowar. Wato, a zagayen farko zakuyi shirye-shiryen 4 don Jumping Jack da kuma kusantar 4 don Tafiyar Lunge. A zagaye na gaba ka'idodi iri ɗaya, darussan kawai ake canzawa. Huta tsakanin zagaye - 2 minti.

Jimlar tsawon lokacin horo: ~ 25 mintuna. Idan ya cancanta, lokacin motsa jiki ko lokacin hutu na iya rage / ƙaruwa.

Misalan motsa jiki don matakin matsakaici-ci gaba

Akan irin wannan tsarin koyar da aikin don ɗalibin da ya ƙware. Exercisesauki atisaye 10 ka raba su gida biyu:

Ka'idar aiwatarwa iri daya ce: 20 sakan High High Knees => 20 seconds huta => 20 seconds Burpee => 20 seconds huta. Sabili da haka maimaita 4 hawan keke. Wato, a zagayen farko zakuyi saiti 4 na High Knees da kusanci 4 na Burpee. Huta tsakanin zagaye - 2 minti.

Jimlar aikin motsa jiki: ~ 35 mintuna. Idan ya cancanta, lokacin motsa jiki ko lokacin hutu na iya rage / ƙaruwa.

Kamar yadda kuka sani, waɗannan misalai ne kawai na horon plyometric, zaku iya daidaita shirin don dacewa da damar ku, sune:

Don taƙaitawa. Horarwar Plyometric yana ɗayan mafi ingancin nau'ikan dacewa don ƙimar nauyi da kuma kawar da ƙima mai yawa. Bugu da ƙari, aikin motsa jiki na PLIO na iya taimakawa don motsa matsin lamba a cikin ƙwayar tsoka kuma ƙara haɓakar anabolic. Koyaya, plyometrics ya dace da mutane ba tare da matsalolin lafiya waɗanda suke shirye don manyan kaya ba.

Dubi kuma:

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