Kev cob qhia plyometric: qhov zoo thiab tsis pom zoo, kev tawm dag zog, kev cob qhia.

Plyometrics yog kev sib xyaw ua ke ntawm kev ua haujlwm nrawm rau kev tsim lub zog tawg, uas yog raws li kev nrawm nrawm thiab cov leeg nqaij. Plyometric workout aimed ntawm kev loj hlob ntawm cov neeg ncaws pob: nce endurance, ceev thiab cov leeg nqaij. Nyob rau theem tam sim no plyometrics tau dhau los ua lub hauv paus ntawm ntau qhov kev cob qhia thiab yog nrov tsis yog ntawm cov kws ncaws pob nkaus xwb tab sis kuj yog cov neeg nyiam kev tawm dag zog.

Plyometrics tau ua raws li Soviet txoj kev cob qhia ntawm cov neeg ncaws pob Olympic, thiab tau nthuav dav hauv Tebchaws Meskas hauv 80-ies. Ua ntej, kev cob qhia plyometric tau nrov tsuas yog ntawm cov kws ncaws pob, tab sis maj mam txoj kev no tau siv rau hauv cov kev pabcuam qoj vim nws cov txiaj ntsig zoo slimming thiab txhim kho lub cev zoo.

Tam sim no, thaum lub ntiaj teb tab tom muaj qhov tshwm sim tiag tiag hauv HIIT kev cob qhia thiab kev sib tw, plyometric ce yog siv txhua qhov chaw.

Plyometrics yog dab tsi?

Cov plyometrics feem ntau hu ua dhia kev cob qhia. Thiab qhov no yog qhov tseeb, ib feem loj ntawm PLIO-kev tawm dag zog raws li kev dhia dhia, piv txwv li: burpees, squats nrog dhia, dhia 180 degrees, dhia hlua, dhia ntawm lub platform, thiab lwm yam. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias plyometrics tsis yog dhia xwb. Piv txwv li, xws li ce thawb-UPS nrog npuaj teg, khiav, pov cov tshuaj, rub-UPS ntawm lub bar nrog paj rwb tseem hu ua classic plyometric ce.

Txhua yam hais txog Push-UPS

Vim li cas thiaj xav tau kev cob qhia plyometric?

  • Rau yuag poob thiab rog hlawv: PLIO-workouts yog khaus heev thiab hlawv calorie ntau ntau.
  • Rau txoj kev loj hlob ntawm high-ceev muaj peev xwm thiab explosive zog: qhov no yuav pab koj txhim kho koj qhov kev ua tau zoo hauv cov kis las uas xav tau sai thiab muaj zog txav (sprinting, martial arts, ua si kis las, thiab lwm yam).
  • Txhawm rau rov pib dua thiab nrawm cov leeg nqaij: PLIO-kev tawm dag zog me ntsis ntawm cov leeg nqaij, tab sis lawv pab kom kov yeej qhov stagnation los ntawm kev hloov ntawm lub cev.
  • Rau kev txhim kho ntawm kev ua siab ntev thiab kev sib koom tes: qhov no yuav pab tau koj tsis tau tsuas yog thaum lub sij hawm kev cob qhia tab sis kuj nyob rau hauv lub cev ua si nyob rau hauv lub neej txhua hnub.

PLIO-kev ua kom muaj peev xwm ntawm cov leeg. Peb qhia meej tias lub zog (lub zog) lub zog (lub zog) ntawm cov leeg yog lub tswv yim sib txawv. Txhawm rau nce qhov siab tshaj plaws ntawm qhov hnyav yog qhov ntsuas ntawm lub zog. Tab sis lub cev lub peev xwm los qhia lawv lub hwj chim tam sim ntawd - qhov no yog lub hwj chim lossis lub zog tawg.

Nws ua haujlwm li cas? Cia peb xav txog qhov piv txwv ntawm kev dhia. Peb dhia, uas yog repelled los ntawm lub ntiaj teb, thiab nyob rau hauv lub sij hawm no, cov nqaij ntshiv cog lus (concentric theem). Thaum peb nyob saum huab cua, lawv so thiab ncab (eccentric theem). Nyob rau hauv lub tshiab kev sib cuag nrog nto lawv raug yuam rov mus rau daim ntawv cog lus, npaj rau lwm dhia. Txhawm rau txo lub sijhawm ntawm stretching thiab contraction - uas yog dab tsi yog plyometrics. Thiab qhov no txhim kho cov leeg nrawm thiab lub zog.

Plyometric kev cob qhia tuaj yeem piav qhia raws li: kev poob siab, tawg, nrawm thiab khaus. Qhov no yog ib txoj hauv kev zoo heev kom poob phaus, ua kom cov leeg muaj zog, ua kom lub cev thiab ua kom cov nyhuv anabolic. Txawm li cas los xij, kev dhia dhia ua si tuaj yeem ua rau mob hnyav heev, yog tias koj tsis ua raws li cov cai thiab tsis ua raws li cov cai ntawm kev cob qhia.

Plyometric ce - 23 Plyo Variations

10 lub ntsiab zoo ntawm plyometric

Yog li, dab tsi yog qhov txiaj ntsig tseem ceeb ntawm plyometric thiab seb puas suav nrog plyometric loads hauv koj txoj kev npaj qoj ib ce?

  1. Plyometrics yog ib qho cuab yeej zoo rau kev poob phaus. Plyometric ce yog qhov khaus heev, lawv xav tau ntau lub zog thiab ua haujlwm yuav luag txhua pab pawg ntawm cov leeg, yog li hlawv ntau calories hauv ib zaug thiab txhawb kev poob phaus sai.
  2. PLIO-workouts muab qhov hnyav thiab cardio-load, tso cai rau koj kom hlawv rog thiab cov leeg nqaij ntawm tag nrho lub cev.
  3. Plyometrics pab txhim kho cov leeg nqaij tawg thiab muaj peev xwm ceev, thiab txhim kho kev ua haujlwm. Vim li no koj yuav tuaj yeem txhim kho lawv cov kev ua kis las yooj yim: koj yuav khiav sai dua, tawm tsam nyuaj, ua rau pov deb dua, dhia ntau dua. Plyometrics yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig hauv pab pawg kis las ( ncaws pob, ntaus pob, ntaus pob), hauv kev sib tw, hauv kev sib tw hauv kev ua kis las.
  4. Txawm hais tias qhov tseeb tias qhov hnyav hauv zos hauv ib feem ntawm lub cev tsis tuaj yeem ua tsis tau, qhov kev ua haujlwm plyometric tau suav tias yog txoj hauv kev zoo tshaj plaws los hlawv roj hauv lub cev. Kev dhia ntau ntau ua rau cov ntshav ncig thiab ua rau muaj roj ntau ntxiv hauv ko taw.
  5. Rau PLIO-workouts yuav tsum tsis muaj khoom siv ntxiv. Koj tuaj yeem ua plyometrics hauv tsev, ntawm txoj kev, ntawm Chaw Ua Si, hauv "lub rooj zaum rocking" ib txwm muaj lossis chav ua haujlwm puv puv. Koj tsuas xav tau koj lub cev hnyav xwb. Tom qab ntawd koj tuaj yeem siv qhov hnyav thiab ib kauj ruam rau kev dhia, tab sis rau feem ntau PLIO-tsim khoom siv tsis xav tau.
  6. Plyometric ce ua kom lub zog thiab elasticity ntawm cov leeg (cov ntaub so ntswg sib txuas ntawm cov leeg thiab cov pob txha), uas txo qhov muaj feem ntawm rupture thaum lub sij hawm ua hauj lwm ntawm cardio thiab lub zog-kev cob qhia.
  7. Cov plyometrics tuaj yeem raug ntaus nqi rau kev cob qhia aerobic, tab sis muaj kev cuam tshuam tsawg kawg nkaus rau cov leeg. Cov chav kawm, uas yog raws li kev tawm dag zog ib ntus, yog xyaum tsis ua kom cov leeg nqaij tsis sib xws rau classic cardio workouts ntawm tib lub sijhawm.
  8. Plyometric workout rau cov neeg uas xav ua kom cov nyhuv anabolic. Yog tias koj xav tias koj cov leeg nqaij loj hlob qeeb, thiab qhov kev cob qhia lub zog ib txwm tsis coj los, suav nrog hauv nws txoj haujlwm ntawm PLIO-workout 2 zaug hauv ib lub lis piam. Los ntawm lawv tus kheej, cov khoom tawg me ntsis cuam tshuam rau cov leeg kev loj hlob, tab sis lawv pab kom kov yeej qhov stagnation los ntawm kev hloov ntawm lub cev.
  9. Plyometric ce yog ib txoj hauv kev zoo tshaj plaws los txhim kho kev sib koom tes thiab kev ua siab ntev.
  10. Sedentary txoj kev ua neej thiab tsis muaj kev tawm dag zog provoke qib qis ntawm cov metabolism, txo qis lub zog ntawm lub cev thiab atrophy ntawm cov leeg nqaij ceev. Rau kev ua haujlwm ntawm lub cev thiab ua tiav cov txiaj ntsig hauv kev qoj ib ce koj yuav tsum Sawv "ceev" cov leeg nqaij fibers thiab txhawb cov metabolism. Thiab ntawm no tsuas yog thiab tuaj rau kev pab ntawm plyometric ce.

Disadvantages thiab contraindications

Zoo li txhua qhov hnyav plyometrics muaj ob peb qhov tsis zoo thiab contraindications. Qhov kev qoj ib ce no haum rau cov neeg noj qab haus huv uas zam kev tawm dag zog aerobic. Dab tsi yog qhov tsis zoo ntawm plyometric ce:

  1. PLIO-kev tawm dag zog muab kev ntxhov siab rau cov pob qij txha. Tshwj xeeb tshaj yog hnyav hnyav tau txais lub hauv caug thiab pob taws, uas tsis tiv thaiv 100% txawm tias cov khoom siv zoo thiab hnav cov ntaub qhwv tshwj xeeb.
  2. Kev dhia dhia ua rau koj lub plawv dhia, yog li ntawd, thaum xaiv cov loads plyometrics yuav ua rau lub plawv tsis zoo.
  3. Kev cob qhia Plyometric tsis yog rau cov pib tshiab.
  4. Muaj kev pheej hmoo ntawm kev raug mob vim kev tsaws tsis zoo lossis txawm tias poob.
  5. Vim yog kev tawm dag zog hauv siab feem ntau raug kev txom nyem los ntawm cov khoom siv, thiab yog li ntawd txo cov kev ua tau zoo thiab ua rau muaj kev pheej hmoo ntawm kev raug mob.
  6. PLIO-kev tawm dag zog muab kev ntxhov siab rau tus txha nraub qaum.

Plyometric kev cob qhia yog contraindicated yog tias koj muaj:

Tau kawg, txhua qhov kev tawm dag zog tuaj yeem hloov kho rau lawv lub peev xwm. Tab sis lub ntsiab lus ntawm plyometric yog ua kev tawm dag zog rau kev nrawm nrawm thiab lub zog tag nrho, txwv tsis pub nws lub ntsiab lus tsuas yog ploj. Yog li ntawd, yog tias kev noj qab haus huv tsis tso cai, nws yog qhov zoo dua los xaiv lwm hom kev thauj khoom.

Plyometric ce

Peb muab kev xaiv rau koj ntawm qhov nrov tshaj plaws plyometric ce tsis muaj khoom sivuas yuav pab koj tsim kom muaj kev cob qhia zoo. Txhua qhov kev tawm dag zog plyometric tau muab faib ua 3 pawg ntawm kev nyuaj. Raws li koj paub, qhov kev faib yog arbitrary, vim hais tias cov complexity ntawm lub ce yog txiav txim siab loj ntawm tus kheej.

Plyometric exercises uas tsis muaj complexity

1. dhia los ntawm kev yug me nyuam ntawm tes thiab taw (Dhia Jack)

2. dhia nrog kev yug me nyuam ntawm ko taw hauv plank (Plank Jack)

3. Khiav nrog nqa lub hauv caug (High Knees)

4. Skater (Skater)

5. Skier (Ski dhia)

6. Kab rov tav khiav (Roob Climbers)

Plyometric ce ntawm nruab nrab complexity

7. Dhia lunges (Lunge dhia)

8. Dhia hauv plank (Plank Tuck Hauv Tawm)

9. dhia 180 ° (180 ° dhia)

10. Kicks pem hauv ntej (Front Kick)

11. Khiav hauv txoj hauj lwm ntawm lub rooj (Crab Kicks)

12. Squats nrog dhia (Squat dhia)

Plyometric ce yog ib qho nyuaj heev

13. High jumps (Tuck dhia)

14. Pushups nrog paj rwb (Pushup nrog Clap)

15. Burpee (Burpee)

16. X-dhia (X-dhia)

17. ncaws pob tw hauv pluaj (Donkey Kicks)

Gif siv nyob rau hauv tsab xov xwm los ntawm cov yees duab 44 Qhov zoo tshaj plaws Plyometric Exercises (Youtube channel Veva)

Cov lus qhia rau kev cob qhia plyometric

  1. Ua ntej mus rau lub programming ntawm plyometric kev cob qhia ntawm cov kev tawm dag zog, ua tib zoo mloog rau cov lus pom zoo uas koj yuav tsum ua raws li kom ua tau zoo tshaj plaws ntawm plyometrics.
  2. Kev cob qhia yuav tsum pib nrog kev sov so (7-10 feeb) thiab xaus nrog kev sib tsoo thiab ncab (5-7 feeb). Tsis txhob pib kev cob qhia yam tsis tau sov so, nws tuaj yeem ua rau raug mob.
  3. Lub sijhawm ntawm kev cob qhia plyometric yuav tsum tsis pub ntau tshaj 60 feeb, suav nrog kev sov so thiab kev sib tw. Yog tias koj nyuam qhuav pib ua plyometrics, koj txwv koj tus kheej rau kev cob qhia rau 15-20 feeb, maj mam nce lub sijhawm ntawm zaj lus qhia.
  4. PLIO-kev cob qhia ntawm kev nrawm nrawm, tab sis koj yuav tsum ua tib zoo ua kom zoo, nrog kev ua tiav thiab ua raws li cov txheej txheem kev tawm dag zog kom tsis txhob raug mob. Daim ntawv raug yog ib txwm tseem ceeb tshaj li tus naj npawb ntawm reps!
  5. Feem ntau, cov kev tawm dag zog plyometric yog ua raws li cov txheej txheem ntawm kev cob qhia hauv Circuit Court raws li kev rov ua dua ntawm kev tawm dag zog hauv ntau txoj hauv kev. Ua txhua qhov kev tawm dag zog rau 20 mus rau 45 vib nas this ntawm so ntawm kev tawm dag zog mus rau 10-30 vib nas this. Txhua lub voj voog yuav tsum yog 4-8 repetitions, so ntawm rounds 1.5-2 feeb. Ua tiav qhov kev cob qhia koj yuav pom hauv qab no.
  6. Yog tias koj tab tom npaj ua haujlwm rau kev tsim cov pob txha tawg, koj xav tau kev ua haujlwm plyometric 3 zaug hauv ib lub lis piam. Yog tias koj tsuas yog xav txhim kho daim ntawv, rub lub cev thiab ntxiv dag zog rau cov nyhuv anabolic, nws txaus los ua plyometrics 2 zaug hauv ib lub lis piam ua ke nrog kev cob qhia lub zog. Kev so ntawm PLIO-kev cob qhia yuav tsum tsis pub tsawg tshaj 48 teev.
  7. Rau kev xyaum plyometric ce koj yuav tsum muaj tsawg kawg yog ib qho kev kawm tsawg kawg nkaus. Yog tias koj ua haujlwm ntev ntev, nws yog qhov zoo dua los pib poob phaus nrog kev taug kev tsis tu ncua ntawm treadmill lossis taug kev hauv tsev video.
  8. Thaum xub thawj, sim ua kev cob qhia plyometric nkaus xwb nrog qhov hnyav ntawm nws lub cev yam tsis tas siv cov khoom siv ntxiv (ntawm qhov hnyav, lub rooj zaum thiab lub thawv). Ntawm qhov tsim nyog zoo pib siv lawv tsis ntxov tshaj li ib hlis ntawm cov chav kawm tsis tu ncua. Los ntawm txoj kev, yog nrov heev siv nyob rau hauv cov tshuaj pob plyometric kev cob qhia.
  9. Thaum koj ua kev cob qhia plyometric Nws yog ib qho tseem ceeb, tsis yog lub amplitude ntawm kev tawm dag zog, thiab kev ceev ntawm kev ua tiav. Piv txwv li, thaum ua si squats nrog dhia (Squat Jump), nws yog ib qho tseem ceeb kom tsis txhob zaum tob li sai tau, thiab kom dhia sai li sai tau.
  10. Tsis txhob noj plyometric ce rau ntawm lub damper (tsis yog khoom) nto.
  11. Nrog rau kev ua haujlwm ntawm kev cob qhia plyometric yog qhov zoo dua los siv braces rau lub hauv caug thiab pob taws. Qhov no yuav pab txo qhov cuam tshuam ntawm cov pob qij txha, txawm tias yuav tsis tiv thaiv 100%.
  12. Nws raug nquahu kom tsis txhob noj rau 1.5-2 teev ua ntej pib qhov kev dhia dhia, txwv tsis pub nws tuaj yeem ua rau plab zom mov.
  13. Plyometric ce muaj zog sib npaug rau cov txiv neej thiab poj niam.
  14. Ib txwm ua plyometric workouts hauv cov khau khiav nrog cov khau tsis khaus.

Saib kuj:

Yuav ua li cas los ua ib txoj haujlwm ntawm kev cob qhia plyometric?

Yeej plyometric kev cob qhia rau circular interval system nrog kev so me me ntawm kev tawm dag zog. Peb muab rau koj 3 txoj kev xaiv rau kev npaj ua tiav ntawm plyometrics.

Plyometric TABATA workout

Kev tawm dag zog TABATA classic yog raws li hauv qab no: 20 vib nas this ua qhov kev tawm dag zog, 10 vib nas this so. Lub voj voog rau ib qho kev tawm dag zog yog rov ua 8 zaug. Tom qab ntawd so ntawm 1,5-2 feeb thiab txav mus rau qhov kev tawm dag zog tom ntej. Raws li, rau txhua qhov kev tawm dag zog, koj muaj 4 feeb, yog li, piv txwv li, rau kev cob qhia 45 feeb (tsis suav nrog kev ua kom sov thiab txias) yuav tsum tau noj 8 ntawm plyometric ce.

TABATA kev cob qhia: phau ntawv + kev tawm dag zog

Pib nrog thawj qhov kev tawm dag zog (Skater). Kev cob qhia yog ua raws li lub hauv paus ntsiab lus ntawm 20 vib nas this ntawm kev ua haujlwm hnyav thiab 10 vib nas this so, rov ua dua 8 lub voj voog. Tom qab 8 rov ua dua ntawm kev tawm dag zog Skater dhau lawm, so rau 1.5-2 feeb. Tom qab ntawd txav mus rau qhov kev tawm dag zog tom ntej 180 ° dhia thiab ua kom rov ua txhua qhov kev tawm dag zog:

Kev tawm dag zog TABATA classic: 8 kev tawm dag zog, 8 lub voj voog rau txhua qhov kev tawm dag zog, 20 vib nas this mob siab rau kev cob qhia thiab 10 vib nas this so.

Circular interval plyometric workout

Kev cob qhia lub voj voog ncig tuaj yeem tsim los ntawm txhua lub hauv paus ntsiab lus, peb tsuas yog muab piv txwv ntawm ib qho kev xaiv ntau tshaj plaws. Piv txwv li, ua 4-8 plyometric ce. Kev cob qhia yuav muaj ntau lub voj voog rov ua dua. Qhov ntau muaj xws li cov 4 mus rau 8 ce uas tau ua ntawm tib txoj hauv kev, nrog luv luv ntawm kev tawm dag zog. Lub voj voog yog rov xav tau ntau zaus.

Ib qho piv txwv ntawm kev cob qhia ncig lub voj voog rau cov pib tshiab

Txhua puag ncig muaj 6 qhov kev tawm dag zog uas tau ua hauv ntu:

Kev tawm dag zog ua ntu zus ib tom qab lwm qhov: 30 vib nas this ua haujlwm, 15 vib nas this so thiab txav mus rau qhov kev tawm dag zog tom ntej. Ib lub voj voog feem ntau suav nrog 6 kev tawm dag zog thiab siv sijhawm li 4.5 feeb. Rov ua qhov kev tawm dag zog 3-4 puag ncig, so ntawm ib puag ncig - 2 feeb.

Ib qho piv txwv ntawm kev ua haujlwm ib puag ncig ncig rau qib nruab nrab

Tib lub hauv paus ntsiab lus rau theem nrab, tsuas yog xaiv cov kev tawm dag zog yuav ua raws li hauv qab no:

Kev tawm dag zog ua ntu zus ib tom qab lwm qhov: 30 vib nas this ua haujlwm, 15 vib nas this so thiab txav mus rau qhov kev tawm dag zog tom ntej. Ib lub voj voog feem ntau suav nrog 6 kev tawm dag zog thiab siv sijhawm li 4.5 feeb. Rov ua qhov kev tawm dag zog 5-6 rounds, so ntawm qhov sib tw - 2 feeb.

Plyometric kev cob qhia, ua ke ua ke

Lwm qhov kev xaiv rau lub sijhawm plyometric workout yog cov hauv qab no. Xaiv ob qho kev tawm dag zog thiab hloov ntawm 3-4 repetitions nrog me ntsis so ntawm cov teeb. Hauv ib puag ncig tom ntej no coj ob qho kev tawm dag zog thiab dua, hloov pauv. Yog li ntawd ua ib tug predetermined tus naj npawb ntawm rounds.

Ib qho piv txwv workout rau advanced beginner-intermediate theem

Ua 8 ce, faib lawv ua khub:

Txhua puag ncig muaj 2 ce. Piv txwv li, coj thawj puag ncig. Ua raws li hauv qab no: 20 vib nas this dhia Jack -> so 20 vib nas this -> 20 vib nas this Lunge dhia -> 20 vib nas this so. Yog li 4 ntawm lub voj voog. Ntawd yog, thawj zaug koj yuav ua 4 teeb rau Jumping Jack thiab 4 mus kom ze rau Lunge Jump. Nyob rau hauv ib puag ncig tom ntej no tib lub hauv paus ntsiab lus, tsuas yog cov kev tawm dag zog hloov. So ntawm qhov sib tw - 2 feeb.

Tag nrho cov sij hawm kawm: ~ 25 feeb. Yog tias tsim nyog, lub sijhawm tawm dag zog lossis lub sijhawm so tuaj yeem txo / nce ntxiv.

Piv txwv workouts rau qib nruab nrab-siab

Raws li lub hauv paus ntsiab lus zoo sib xws tsim kev tawm dag zog rau cov tub ntxhais kawm paub ntau dua. Siv 10 ce thiab faib ua 5 khub:

Lub hauv paus ntsiab lus ntawm kev tua yog tib yam: 20 vib nas this High Knees => 20 vib nas this so => ​​20 vib nas this Burpee => 20 vib nas this so. Thiab yog li rov ua 4 lub voj voog. Ntawd yog, thawj puag ncig koj yuav ua 4 teeb ntawm High Knees thiab 4 mus kom ze rau Burpee. So ntawm qhov sib tw - 2 feeb.

Tag nrho workout ntev: ~ 35 feeb. Yog tias tsim nyog, lub sijhawm ua haujlwm lossis lub sijhawm so tuaj yeem txo / nce ntxiv.

Raws li koj paub, cov no tsuas yog cov piv txwv ntawm kev cob qhia plyometric, koj tuaj yeem kho cov phiaj xwm kom haum koj qhov muaj peev xwm, xws li:

Los xaus. Plyometric kev cob qhia yog ib qho ntawm cov kev ua tau zoo tshaj plaws ntawm kev qoj ib ce rau kev poob phaus thiab tshem tawm qhov hnyav tshaj. Tsis tas li ntawd, PLIO-kev tawm dag zog tuaj yeem pab kom txav mus rau stagnation hauv cov leeg nqaij thiab ua kom cov nyhuv anabolic. Txawm li cas los xij, plyometrics yog qhov tsim nyog rau cov neeg tsis muaj teeb meem kev noj qab haus huv uas npaj rau cov khoom hnyav.

Saib kuj:

Sau ntawv cia Ncua