Yonke into ofuna ukuyifumana malunga nePlyometrics (kunye ne-Knee-Friendly Exercises)

Umxholo

• Ukuzivocavoca kwePlyometric eKnee
• Khetha iZifunxi zakho zoKothusa
• Eyona Gear yoQeqesho oluPhezulu
• Uya kudinga iSibasi esiDibeneyo
• Uphengululo lwe

Zininzi iindlela zokufumana ukubila okukhulu, kodwa ii-plyometrics zinesizathu se-X esingazisebenzisiyo:

Ngenxa yokuba i-plyometrics ngokubanzi ithatha imicu ekhawulezayo kwimisipha yakho-efanayo oyisebenzisayo kwisantya se-sprint-kwaye uqeqeshe inkqubo ye-nervous ukuba isebenze ngakumbi ekufuneni ezo zihlunu zikhawulezayo, imithambo isisitshixo sokucofa amandla amakhulu kwizihlunu zakho. . Ngapha koko, isifundo esitsha kwifayile ye- Ijenali yeNzululwazi yezeMidlalo kunye neMedicine bafumanisa ukuba abadlali be-volleyball ababhinqileyo abenza umsebenzi we-plyometric kabini ngeveki (i-25 ukuya kwimizuzu engama-40 ye-plyo drills-umzekelo, ukuqhuma ukuqhuma njengokuxhuma) baphucula kakhulu i-sprints yabo, kodwa abo benza enye i-conditioning ayizange. Oko kuthetha ukuba i-plyo reps yakho yenza umsebenzi ophindwe kabini, ikwenza uqine kwaye ukhawuleze kakhulu.

Apha, izimvo ozifunayo ukuphakamisa i-squats, imiphunga, kunye neeplanga zakho ngokwahluka kweplyometric, ngezantsi, ukusuka kuJesse Jones, umlawuli wenkqubo ye-Basecamp Fitness eSanta Monica nakwezinye iindawo zaseCalifornia. Batshintshe njengamaxesha aphakamileyo obunzima kwindlela yakho yesiqhelo, okanye uzame iigrill kunye neevidiyo kula maphepha ukuze ufumane zonke izibonelelo ze-plyo. (Idibeneyo: 5 I-Plyo ihamba kwi-Sub ye-Cardio (ngamanye amaxesha!)

Ukuzivocavoca kwePlyometric eKnee

Ewe ufunda ilungelo. I-Plyometrics yenye yeendlela ezilungileyo zokwakha amandla emisipha ejikeleze ilunga, enceda ukulixhasa, utshilo uGqirha Metzl, okwangumntu Ubume Ilungu leBrain Trust. Caveat: Gcina ukubambelela. Ukuba amadolo akho aya ngaphakathi ngaphakathi njengoko utsiba i-squat okanye i-burpee, yakha amandla akho e-butt kunye ne-quad. UDkt Metzl uncoma ukwenza i-squats yomlenze omnye kunye nesitulo emva kwakho, uthathe isihlalo sesibini esiqhekezayo uze ume. (Sebenzisa le tweak enye ukulungisa iintlungu emadolweni xa ubaleka.)

Khetha iZifunxi zakho zoKothusa

Ukubaleka yi-plyo fest. "Kufana nochungechunge lwemiphunga ye-plyometric," uDkt Metzl uthi. Kodwa ukufunxwa kwiiteki zakho kuxhomekeke kuwe: Ibhunga laseMelika kuFundo lokuzivocavoca luthi nkqu nabantu abanyanzelweyo abayi kuchaphazela isantya, ifom, okanye inkcitho yamandla. Zama: Sketchers GOrun Ride 7 ($95; sketchers.com), Brooks Glycerin 16 ($150; brooksrunning.com), okanye Hoka One One Clifton 4 ($140; hokaoneone.com).

Eyona Gear yoQeqesho oluPhezulu

Kukho ihlabathi leplyometrics ngaphaya kwe-burpees. Zama ezi zixhobo zomoya wokubamba.

• Iqonga: Iibhokisi zePlyo-ukusuka kwi-intshi ezintandathu ukuya phezulu-zinokunyusa amandla akho. Zama oku kukora ngokukhawuleza ku-Becca Capell, umqeqeshi oyintloko kuqeqesho olufanelekileyo lwe-iFit: Zifudumeze ngomzuzu omnye wokunyathela ebhokisini. Emva koko yenza iirandi ezi-3 zebhokisi ezili-10, utshintshana namanqanaba ali-10 ngapha nangapha. (Nantsi indlela yokuphatha ibhokisi ngokutsiba nokuba ivakalelwa ngathi ayinakwenzeka.)
• Intambo yokutsiba: Intambo yokutsiba inokutshisa i-calories ezili-13 ngomzuzu. Zama umxube wentambo kaCapell: Yenza imijikelo emi-100 yokutsiba kwentambo ezili-10 kunye nezilishumi eziguqulweyo (emadolweni) zokutyhala; landela ngemijikelo emi-3 yokutsiba ngentambo yomlenze omnye, kutshintshana ama-25 ngasekunene kunye nama-25 ngasekhohlo kumjikelo ngamnye. (Lo mzuzu wokuzilolonga ngentambo wemizuzu engama-30 utshisa inani elingenangqondo leekhalori.)
• I-Rebounder: Qala ngale sekethi eyonwabisayo evela kuFayth Caruso, umqeqeshi obalaseleyo weBellicon rebounders. Yenza imizuzwana engama-60 kwisikwere ngasinye sokutsiba ukusuka kumgangatho ukuya ekuvuseleleni, ii-plyo push-ups kwisakhelo, kunye nokuprinta endaweni. Emva koko yenza imizuzwana engama-90 yokuxhuma. Yenza isiphaluka amaxesha ama-4.

Uya kudinga iSibasi esiDibeneyo

Ngoku uyazi ukuba i-plyometric drill eyenziwe ngokufanelekileyo ayiyi kubangela intlungu edibeneyo. Kodwa ukutya indlela yakho ukuya emadolweni anamandla akunakulimaza nokuba-ngakumbi ukuba ii-aches zikugcina usemhlabeni. Iimbaleki ezineentlungu ezidibeneyo zomthambo ezithathe iigramu ezili-10 ze-collagen hydrolyzate ngemini zichaze ukuncitshiswa kweempawu kwisithuba seeveki ezingama-24 zesifundo seYunivesithi yasePenn State. Ungayifumana i-collagen-eyakha izicubu ze-cartilage kumalungu-kwiintlanzi, abamhlophe beqanda, umhluzi wethambo, i-gelatin, okanye umgubo we-collagen, utshilo uSusan Blum, MD, umseki weZiko leBlum lezeMpilo eRye Brook, eNtsha KwiYork. .

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