Unokwenza le Plyometric Leg Workout evela ku-Emily Skye Ngokwenyani naphi na

Umxholo

• I-2-Phase Squat
• Reverse Plyo Lunge
• I-Plyo Squat
• Itheyibhile ephezulu / Ibhokisi / Ukutsiba kwebhentshi
• Uphengululo lwe

Ukuzilolonga kwe-Plyometric kuyamangalisa ekuphuculeni i-agility, kodwa ukutsiba ngeenxa zonke ayisiyontandokazi yomntu wonke. Ukuba ungumntu obona ukuzilolonga kwe-plyo njengobubi obuyimfuneko, qiniseka, kukho iindlela zokwenza ukuba zithandeke ngakumbi.

Kwelinye, ungatsiba umthambo kwaye uthathe ulolongelo lwakho lwangaphandle ukuya kumoya omtsha kunye nembono. Ukuzivocavoca umlenze we-plyo uEmily Skye usandula ukuthumela lithuba elifanelekileyo lokwenza njalo. Ijongeka ikhohlakele, kodwa ngasemva ngasemva-njengonxweme lwaseOstreliya, apho uSkye wadubula khona umthambo wakhe-isenokungabi njalo. ke embi. (Inxulumene: I-5 Plyo ihambela kwi-Sub ye-Cardio-Ngamanye amaxesha!)

Ukuzama ukuzilolonga, kuya kufuneka ukhusele itafile, ibhentshi, okanye ibhokisi kumphakamo onokutsibela kuwo. Isekethe ibandakanya iiseti ezininzi zokuzivocavoca ezine ezahlukeneyo kunye namaxesha amafutshane okuphumla phakathi. Kukhuselekile ukutsho ukuba ngeseti yokugqibela yentshukumo yokugqibela-ibhokisi exhuma-imilenze yakho iya kuba buhlungu kwi-AF. (Idibeneyo: Umsebenzi wokugqibela we-Lower-Abs ovela kuEmily Skye)

I-2-Phase Squat

A. Yima ngeenyawo ububanzi begxalaba ngaphandle kwaye wehle kwindawo ye squat. Pulse intshukumo ngokulungisa kancinci, emva koko uguqe ngamadolo.

B. Yolula amadolo kwaye ume ukuze ubuyele ukuqala.

Yenza iiseti ezi-3 zokuphindaphinda ezingama-20 kunye nemizuzwana eli-10 yokuphumla phakathi kweeseti.

Reverse Plyo Lunge

A. Qala kwindawo yokubuyela umva ngonyawo lwasekunene. Qhuba unyawo lwasekhohlo ukutsiba ngesiqhushumbisi, uqhube idolo lasekunene uye esifubeni.

B. Mhlaba ngokuthambileyo kwaye inyathelo lasekunene unyawo ubuye umva kwindawo ebuyela umva ukuze ubuyele ekuqaleni.

Yenza iiseti ezi-3 ze-8 ezihamba kunye nemizuzwana engama-30-60 yokuphumla phakathi kweeseti. Tshintsha amacala; phinda.

I-Plyo Squat

A. Yima ngeenyawo ububanzi bamagxa ngaphandle kwaye wehlele kwindawo ye-squat.

B. Qhuba ngezithende ukutsiba ngokuqhushumba phezulu kangangoko. Xa ufika, ngokukhawuleza squat phantsi.

Yenza iiseti ezi-3 ze-15 zokubuya kunye nemizuzwana engama-30-60 yokuphumla phakathi kweeseti.

Itheyibhile ephezulu / Ibhokisi / Ukutsiba kwebhentshi

A. Yima phambi kwebhokisi eneenyawo ezibanzi egxalabeni. Iingalo ezijiwuzisayo kunye neehenjisi ezinqeni ngasemva ngesifuba eside, umqolo osicaba, kunye nombindi obambeneyo.

B. Jika iingalo phambili, usebenzisa amandla okutsiba uye phezulu kancinci, uyehla ngokuthambileyo ngeenyawo zombini ebhokisini.

C. Yima, uvale amadolo kunye nezinqe ezinwetshiwe. Buyela umva emhlabeni ukubuyela ukuqala.

Yenza iiseti ezi-4 zokuphindaphinda ezili-10 ngemizuzwana engama-30-60 yokuphumla phakathi kweeseti.

Uphengululo lwe