Manyan 10 mafi kyawun aikin motsa jiki: hanya mafi kyau don ƙona kitse ƙasa.

Horon Plyometric ya dogara ne akan motsa jiki na tsalle kuma an yi niyya ci gaban gudun da iko. Plyometrics yana zama mafi shahara a matsayin ƙwararrun 'yan wasa (masu tsere, sprinters), da Amateurs. Muna ba ku hankalin ku 10 mafi kyawun motsa jiki na plyometric don yin a gida.

Amfanin horon plyometric:

• Horon Plyometric yana taimakawa haɓaka ƙarfin tsoka mai fashewa, ikon motsa jiki da saurin amsawa.

• Sa'a guda na irin wannan motsa jiki, za ku iya don ƙona calories 500-600 da kuma hanzarta metabolism.

• Shirye-shiryen Plyometric kusan ba sa taimakawa wajen lalata tsokoki, don haka za ku ƙone mai kuma ku siffata ƙasa a lokaci guda.

• Plyometrics yana ɗaya daga cikin mafi inganci hanyoyin na kona mai a cikin ƙananan jiki. Idan kun damu da mai a kan cinya, breeches da cellulite, to kuyi irin wannan motsa jiki akai-akai.

• Plyometrics yana inganta aikin tsokoki, tendons da jijiyoyi. Wannan zai ba ku damar gudu da sauri, tsalle sama da wuyar dokewa.

• Jera a kasa shirye-shirye ba na masu farawa ba ne!

• Ga mutanen da ke fama da raunin da ya faru da cututtuka na gidajen abinci, plyometrics ba su da kyawawa.

Plyometrics: saman 10 shirye-shiryen motsa jiki

1. Plyo Legs daga Power 90 tare da Tony Horton

Idan kawai kun fara yin plyometrics, to gwada fara Plyo Legs tare da Tony Horton. Wannan shiri ne mai araha wanda ya dace da ɗimbin masu hannu da shuni. A cikin wannan bidiyon, Tony ya haɗa da motsa jiki na “tsaye” kawai, kuma yana sauƙaƙa sake tsara aji. Darasi yana ɗaukar mintuna 50, amma a farkon kuna da doguwar motsa jiki na mintuna 10. Bugu da kari, horo a hankali yana girgiza da tsananin, don haka za ku tsira daga darasi daga farko zuwa ƙarshe. Ba a buƙatar ƙarin kayan aiki.

• Ƙafafun Plyo: Minti 51

Kara karantawa game da Power 90..

2. Plyo Gyara daga 21 Day Gyara tare da Autumn Calabrese

Wani madadin zuwa plyometric mai sauƙi wanda zai dace da yawancin masu aiki, wannan Plyo Fix. Autumn Calabrese ya haifar da horo na kusa-kusa: tsawon minti 30 kawai, tare da madaidaicin shimfidar wuri kuma tare da hutu tsakanin motsa jiki. Da farko dole ku jure 'yan zagaye "zafi"., amma sannu a hankali ƙarfin shirin zai ragu. Ɗaya daga cikin 'yan mata yana nuna sauƙin gyaran motsa jiki, don haka koyaushe zaka iya sauƙaƙe darasi. Hakanan ana yin horo ba tare da ƙarin kayan aiki ba.

• Gyaran Plyo: Minti 32

Kara karantawa game da Gyara Kwana 21…

3. Gyara Plyo Gyara Extreme daga Extreme tare da Autumn Calabrese

Idan kun yi girma Plyo Fix, lokaci yayi da za ku gwada ingantaccen shirin plyometric tare da Autumn Calabrese. An gina Plyo Fix Extreme akan ka'ida iri ɗaya: zagaye da yawa, ɗan gajeren tasha tsakanin motsa jiki da mintuna 30 iri ɗaya. Koyaya, wannan lokacin kuna jiran ƙarin hadaddun motsa jiki, ban da wani ƙarin nauyi ba dumbbellswadanda ba a yi amfani da su a cikin shirin farko ba. Horo ba abu ne mai sauƙi ba, amma idan kuna son samun siriri kyawawan ƙafafu da jiki mai laushi, dole ne ku yi aiki tuƙuru. Don sauƙaƙe motsa jiki, ɗauki ɗan nauyi na dumbbells ko motsa jiki ba tare da wani nauyi ba.

• Plyo Gyara Babban: 31 minti

Kara karantawa game da Fix Extreme..

4. Yaki Shock Plyo daga Les Mills

Shock Plyo na iya girgiza sosai: shirin yana farawa da fara'a. Ba tare da kusan babu wani sabon ƙungiyar masu horar da 'yan wasa Les Mills da za su ɗauke ku a cikin motsin plyometric na zirga-zirga. Ana maye gurbin motsa jiki da sauri, Za ku motsa a ƙarƙashin kiɗa mai daɗi tare da 'yan tasha. Duk da haka, riga a cikin rabi na biyu na shirin lokaci yana raguwa a hankali. A ƙarshe, zaku sami darussan isometric da yawa waɗanda zasu ƙarfafa nasarar. Don motsa jiki za ku buƙaci dumbbells ko pancake daga sanda.

• Shock Plyo: Minti 29

Kara karantawa game da Combat…

5. Plyometric Cardio Circuit daga Hauka tare da Shaun T

Amma idan kuna son girgiza kashi na plyometric da gaske, gwada Plyometric Cardio Circuit daga Insanity. Wataƙila a karo na farko ba za ku iya jure wa wannan motsa jiki daga farko zuwa ƙarshe ba, amma tare da kowane sabon ci gaba za ku inganta sakamakonku. Shaun T ya san yadda zai sa ku yi aiki 100%. Keɓancewa: za ku ba da komai har zuwa daƙiƙa na ƙarshe na darasi. Amma idan kun riga kun yi nasara tare da wannan shirin, to gwada ƙarin motsa jiki daga watan na biyu na hauka - Max Interval Plyo. Kayan kaya ba kwa buƙata.

• Da'irar Cardio Plyometric: Minti 42
• Max Tazarar Plyo: Minti 55

Kara karantawa game da Hauka…

6. Plyo Shred na UFC Fit tare da Mike Dolce

Plyo Shred - wannan wani sigar asarar nauyi ce ta plyometric. Mawallafin sa sanannen kocin MMA mayakan Mike Dolce. Ana gudanar da shirin a cikin zagaye na 5, kuma zaɓin motsa jiki ba shakka ba za a iya kira mai sauƙi ba. Don samun nasarar kammala wannan horon bai kamata ya tsoratar da ku wasu burpees, tura-UPS da tsalle akan ƙafa ɗaya ba, saboda kuna jiran Plyo Shred rikitattun juzu'ai na waɗannan sanannun motsa jiki. Duk da haka, aikin motsa jiki yana da fa'ida sosai akan ƙimar. Ba a buƙatar ƙarin kayan aiki.

• Plyo Shred: Minti 39

Kara karantawa game da UFC Fit..

7. Hammer Plyometrics daga The Masters Hammer da Chisel tare da Sagi Kalev

Za mu iya cewa aiwatar da Hammer Plyometrics, za ka bukatar ƙarin kayan aiki: kirji expander ko ja-up mashaya, kuma zai fi dacewa da benci (ko da yake za ka iya yi ba tare da shi). Anan kuma zaku samu zaɓi mai ban sha'awa na motsa jiki na plyometricwaɗanda ake yin su da sauri. Hutu tsakanin motsa jiki da ɗan gajeren lokaci zai taimake ka ka shawo kan horo daga farko zuwa ƙarshe. Amma ku tuna cewa Hammer Plyometrics (kazalika da dukan shirin The Masters) ya dace da mutane masu horarwa kawai.

• Hammer Plyometrics: Minti 26

Kara karantawa game da Masters Hammer da Chisel ..

8. Plyometrics daga P90x tare da Tony Horton

Plyo Legs, wanda muka ambata a farkon labarin, ana iya ɗaukar shirin shiri zuwa Plyometrics daga P90x. Tony Horton ya sake yin amfani da motsa jiki a tsaye kuma yana ba da babban nauyi ga ƙafafu, amma rikitarwa na wannan plyometric ya fi girma. Horo yana karuwa, daga mafi ƙasƙanci zuwa mafi girma. Amma kada ku damu, canjin yanayin motsa jiki mai ƙarfi da shuru na bidiyo ba za a iya kiran shi da wahala sosai ba. Don gudanar da shirin ba za ku buƙaci ƙarin kayan aiki ba, amma ma'aurata biyu na motsa jiki Tony yana amfani da kujera ko stool (zaku iya yin ba tare da su ba).

• Plyometrics: Minti 59

Kara karantawa game da P90x ..

9. Tsabtataccen Ƙarfin Ƙarfi ko Drip daga Weider Ruthless Steve Uria

Amma idan ba kwa so ku ciyar da lokaci mai yawa don motsa jiki, kuna son shirin shine Weider Ruthless. Steve Uria ya haɓaka saitin bidiyo na mintuna 20 don asarar nauyi da siriri. Shirin ya ƙunshi azuzuwan 20 daban-daban, amma mafi yawa m plyometrics suna jiran ku a cikin aikin Pure Willpower da Drip. Motsa jiki wanda ba zai yuwu ba daga Steve ya yi kama da asali da ban sha'awa, amma suna yin aikinsu. Za ku ƙona mai, ƙara tsoka da inganta yanayin su. Ba a buƙatar kaya.

• Tsabtataccen Ƙarfi: Minti 20
• Drip: minti 21

Kara karantawa game da Weider Ruthless ..

10. Grit Plyo daga Les Mills

Grit Plyo - Babban tazara mai ƙarfi shiri ne na rabin sa'a. Masu horarwa Les Mills sun ɓullo da azuzuwan da za su kai ku ga mafi girman sakamako a cikin ɗan gajeren lokaci. Za ku musanya ƙarfin motsa jiki don ƙungiyoyin tsoka daban-daban, da motsa jiki na plyometric don saurin gudu da juriya. Mafi kyawun sashi shine hakan sakewa grit Plyo yana fitowa akai-akai (kowane watanni 3), don haka shirin ba shi da lokacin gajiya. Don yin karatu kuna buƙatar pancake daga mashaya ko dumbbell. A wasu bugu kuma na buƙatar ƙarin dandamali na haɓakawa.

• Grit Plyo: Minti 30

Karin Grit..

Idan kuna son yin jikin ku, inganta aikin ku na jiki, ƙone mai a cikin jiki kuma musamman a cikin ƙafafu, sannan ku sanya shi doka. don shiga cikin motsa jiki na plyometric akai-akai. Don farawa, zaku iya gwada Plyo Fix, Shock Plyo ko Plyo Legs sannan a hankali ku je zuwa ƙarin hadaddun shirye-shirye.

Har ila yau karanta: Toparfin ƙarfin 10 mafi girma a gida don minti 30.