IPlyometric Power Plan

Umxholo

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Okwangoku uyazi ukuba ii-plyometrics-iziqhushumbisi zokuzilolonga, ezinjengebhokisi yokutsiba-ziluncedo kakhulu. Ayisiyiyo kuphela inyusa izinga lentliziyo yakho (ke utshisa amanqatha amaninzi kunye neekhalori ngelixa ukomeleza kunye nokwenza izihlunu), ukufumana ii-plyos zakho rhoqo kunokukunceda ukhawuleze ngokukhawuleza kwaye ube namandla ngakumbi kwezinye izinto ezifanelekileyo. (Jonga lo Msebenzi wePlyometric: Gxumela kude kwiJiggle.)

Kodwa le nkqubo, eyenziwe ngu-Autumn Calabrese, umdali we-21 Day Fix kunye ne-21 Day Fix EXTREME entsha, ibathatha. enye inotshi. Ngokudibanisa iintsimbi kwezi ziqhushumbisi zishukumayo, uyalingana Kaninzi bang ngebhadi yakho yokusebenza nzima. Nasi isizathu: "Xa usongeza ukuchasana, izihlunu kunye nenkqubo ye-cardiovascular system kufuneka isebenze nzima kakhulu ukufezekisa intshukumo efanayo," kusho uCalabrese. "Oku kuthetha ukuba wakha izihlunu ezingakumbi kwaye utshise iikhalori ezingaphezulu. "Ke, ulinde ntoni? Tsibela kuyo.

Ingaba isebenza kanjani: Yenza iintshukumo kwisekethe, wenze intshukumo nganye ngomzuzu omnye ngaphambi kokuba uye kwelinye. Phinda isekethe kathathu xa iyonke.

Uya kudinga: Iidumbbells

Ukutsiba squat

A Qala ukuma ngeenyawo ububanzi be-hip-width ngaphandle kwaye unxusene, ubambe i-dumbbell esandleni ngasinye emacaleni akho.

B Bend ngamadolo omabini kude kube yimisipha ifana nomhlaba kwaye emva koko utsibe emoyeni, ugcine iidumbbell emacaleni akho. Umhlaba uguqe ngamadolo, kwindawo ye squat kwaye uphinde. Yenza reps kangangoko umzuzu omnye.

Yahlula i-Squat Jump

A Qala kwindawo emileyo, i-dumbbell kwisandla ngasinye, kwaye ugobe omabini amadolo kwi-90-degree degree.

B Ukugcina i-abs ibandakanyeka kunye nesifuba sakho phezulu, qhuma emoyeni ugcina imilenze yakho kwindawo edibeneyo kunye needumbbells ecaleni kwakho. Umhlaba kwindawo efanayo ngamadolo aguqe kwaye aphinde. Yenza iireps ezininzi kangangoko kunokwenzeka kwi-1 ngomzuzu.

Ukutsiba kweSumo squat

A Qala ngezithende zakho kunye, iinzwane zajika, zibambe i-dumbbell kuzo zonke iziphelo kwinqanaba lesifuba. Bendisa amadolo kwindawo ye-squat kwaye emva koko uqhume uye emoyeni, ugcine i-dumbbell kwinqanaba lesifuba.

Isikwere Hop

A Qalisa ukuma ngeenyawo i-hip-wide wide and parallel, ubambe i-dumbbell kwisandla ngasinye emacaleni akho.

B Bend ngamadolo omabini kude kube yimisipha ifana nomhlaba kwaye emva koko utsibe uye phambili, ngasekunene, ngasemva, kwaye emva koko ushiye, ubetha zonke iikona ezi-4 zesikwere, ufike kwisikwere ngalo lonke ixesha. Yenza reps kangangoko umzuzu omnye.

Ukutsiba kwethole

A Qalisa ukuma ngeenyawo zakho ububanzi benyonga phakathi kunye nokufana, ubambe i-dumbbell kwisandla ngasinye kwicala lomzimba wakho.

B Goba amadolo akho kancinci kwaye uqengqele kwibhola yonyawo lwakho ukuze ugqabhuke kwiinzwane zakho. Umhlaba onamadolo ugobile kwaye uphinde. Yenza reps kangangoko umzuzu omnye.

Ukutsiba kweBurpee Tuck

A Qala ngeenyawo zakho ububanzi be-hip-width kunye ne-parallel, beka izandla zombini emgangathweni phambi kwakho, kwaye ugxume ubuyele kwiplanga, ugcine intloko yakho, i-torso, kunye nezithende kumgca omnye.

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