txheem
- Cov txiaj ntsig ntawm kev cob qhia plyometric:
- Plyometrics: Sab saum toj 10 kev npaj ua tiav
- 1. Plyo Ob txhais ceg ntawm Hwj chim 90 nrog Tony Horton
- 2. Plyo Kho los ntawm 21 Hnub Kho nrog Autumn Calabrese
- 3. Txhim kho Plyo Kho qhov siab heev ntawm huab cua nrog lub caij nplooj zeeg Calabrese
- 4. Sib ntaus sib tua Pleev los ntawm Les mills
- 5. Plyometric Cardio Circuit Court los ntawm Insanity nrog Shaun T
- 6. Plyo Shred ntawm UFC haum nrog Mike Dolce
- 7. Rauj Plyometrics los ntawm Masters Rauj thiab Chisel nrog Sagi Kalev
- 8. Plyometrics los ntawm P90x nrog Tony Horton
- 9. Pure Willpower lossis Drip los ntawm Weider Ruthless Steve Uria
- 10. Grit Plyo los ntawm Les mills
Plyometric kev cob qhia yog ua raws li kev dhia dhia thiab yog tsom rau txoj kev loj hlob ntawm kev ceev thiab lub zog. Plyometrics tau dhau los ua neeg nyiam ua kis las (skiers, sprinters), thiab Amateurs. Peb muab rau koj mloog 10 qhov zoo tshaj plaws plyometric ce ua tom tsev.
Cov txiaj ntsig ntawm kev cob qhia plyometric:
- Plyometric kev cob qhia pab txhim kho cov leeg nqaij tawg, lub zog kis las thiab nrawm ntawm cov tshuaj tiv thaiv.
- Ib teev ntawm xws li ib tug workout, koj yuav ua tau hlawv 500-600 calories thiab ceev koj cov metabolism.
- Plyometric cov kev pab cuam zoo li tsis ua rau muaj kev puas tsuaj ntawm cov leeg, yog li koj yuav hlawv rog thiab tsim cov struts tib lub sijhawm.
- Plyometrics yog ib txoj hauv kev zoo tshaj plaws ntawm hlawv rog nyob rau hauv lub cev qis. Yog tias koj txhawj xeeb txog cov rog ntawm tus ncej puab, breeches thiab cellulite, tom qab ntawd ua cov kev tawm dag zog li niaj zaus.
- Plyometrics txhim kho kev ua haujlwm ntawm cov leeg, leeg thiab paj hlwb. Qhov no yuav cia koj khiav nrawm dua, dhia siab dua thiab nyuaj dua.
- Cov npe hauv qab no cov kev pab cuam tsis yog rau beginners!
- Rau cov neeg uas muaj mob ntev thiab kab mob ntawm cov pob qij txha, plyometrics tsis xav tau.
Plyometrics: Sab saum toj 10 kev npaj ua tiav
1. Plyo Ob txhais ceg ntawm Hwj chim 90 nrog Tony Horton
Yog tias koj nyuam qhuav pib ua plyometrics, ces sim pib Plyo Legs nrog Tony Horton. Qhov no yog ib qho kev pabcuam pheej yig uas tsim nyog rau ntau tus neeg koom nrog. Hauv daim vis dis aus no, Tony tau suav nrog tsuas yog "ntug" plyometric ce, thiab nws ua rau nws yooj yim dua los teem sijhawm chav kawm. Zaj lus qhia siv sijhawm 50 feeb, tab sis thaum pib koj muaj 10 feeb ua haujlwm ntev. Tsis tas li ntawd, kev cob qhia yog maj mam shaken los ntawm kev siv, yog li ntawd koj yuav ciaj sia zaj lus qhia thaum pib mus txog thaum xaus. Tsis tas yuav muaj cov khoom siv ntxiv.
- Plyo ceg: 51 feeb
Nyeem ntxiv txog Lub Hwj Chim 90..
2. Plyo Kho los ntawm 21 Hnub Kho nrog Autumn Calabrese
Lwm lwm txoj hauv kev yooj yim plyometric uas yuav haum rau feem ntau ntawm cov kws kho mob, qhov Plyo Fix. Autumn Calabrese tau tsim ib qho kev qhia ze-reference: lub sijhawm tsuas yog 30 feeb, nrog rau qhov tseeb layout thiab nrog so ntawm kev tawm dag zog. Ua ntej koj yuav tsum tiv taus ob peb "kub" rounds, tab sis maj mam qhov kev siv ntawm qhov kev pab cuam yuav poob qis. Ib tug ntawm cov ntxhais qhia tau hais tias kev hloov kho yooj yim ntawm kev tawm dag zog, yog li koj tuaj yeem ua kom yooj yim rau ib qho kev qhia. Kev cob qhia kuj tshwm sim yam tsis muaj khoom siv ntxiv.
- Plyo Kho: 32 feeb
Nyeem ntxiv txog 21 Hnub Kho…
3. Txhim kho Plyo Kho qhov siab heev ntawm huab cua nrog lub caij nplooj zeeg Calabrese
Yog hais tias koj muaj outgrown Plyo Fix, nws yog lub sij hawm mus sim ib tug ntau tshaj plyometric kev pab cuam nrog lub caij nplooj zeeg Calabrese. Plyo Fix Extreme yog tsim los ntawm lub hauv paus ntsiab lus zoo sib xws: ob peb puag ncig, nres luv luv ntawm kev tawm dag zog thiab tib 30 feeb. Txawm li cas los xij, lub sijhawm no koj tab tom tos rau kev tawm dag zog ntau dua, dua li ib lub nra ntxiv muab dumbbellsuas tsis tau siv nyob rau hauv thawj qhov kev pab cuam. Kev cob qhia tsis yooj yim, tab sis yog tias koj xav kom muaj cov ceg zoo nkauj thiab lub cev toned, koj yuav tsum ua haujlwm hnyav. Txhawm rau ua kom yooj yim rau kev tawm dag zog, siv qhov hnyav me ntsis ntawm dumbbells lossis kev tawm dag zog tsis muaj qhov hnyav.
- Plyo Txhim Kho Nrawm: 31 feeb
Nyeem ntxiv txog Fix Extreme..
4. Sib ntaus sib tua Pleev los ntawm Les mills
Shock Plyo tuaj yeem ua rau poob siab: qhov kev pab cuam pib zoo siab heev. Nrog zoo li tsis muaj kev sov so New Zealand pab pawg kws qhia Les mills yuav coj koj tawm hauv kev khiav tsheb khiav mus los. Kev tawm dag zog yog hloov sai heev, koj yuav tsiv mus nyob rau hauv lub suab paj nruag zoo siab nrog ob peb nres. Txawm li cas los, twb nyob rau hauv lub thib ob ib nrab ntawm qhov kev pab cuam lub tempo yog maj mam txo. Hauv kev xaus, koj yuav pom ntau qhov kev tawm dag zog isometric uas yuav ntxiv dag zog rau txoj kev vam meej. Rau kev tawm dag zog koj yuav xav tau dumbbells lossis pancake los ntawm tus pas nrig.
- Shock Plyo: 29 feeb
Nyeem ntxiv txog Combat…
5. Plyometric Cardio Circuit Court los ntawm Insanity nrog Shaun T
Tab sis yog tias koj xav tau koob tshuaj plyometric tiag tiag, sim Plyometric Cardio Circuit los ntawm Insanity. Tej zaum thawj zaug koj yuav tsis tuaj yeem tiv thaiv qhov kev tawm dag zog no txij thaum pib mus txog thaum xaus, tab sis nrog txhua qhov kev ua tiav tshiab koj yuav txhim kho koj cov txiaj ntsig. Shaun T paub yuav ua li cas kom koj mus ua hauj lwm 100%. Kev zam: koj yuav muab txhua yam kom txog rau thaum zaum thib ob ntawm zaj lus qhia. Tab sis yog tias koj twb ua tiav nrog txoj haujlwm no, sim ua kom muaj kev tawm dag zog ntau dua los ntawm lub hlis thib ob ntawm Insanity - Max Interval Plyo. Cov khoom muag koj tsis xav tau.
- Plyometric Cardio Circuit Court: 42 feeb
- Max Interval Plyo: 55 feeb
Nyeem ntxiv txog Insanity…
6. Plyo Shred ntawm UFC haum nrog Mike Dolce
Plyo Shred - qhov no yog lwm version ntawm plyometric poob phaus. Nws tus kws sau ntawv yog tus kws qhia paub zoo MMA tus ntaus sib tua Mike Dolce. Qhov kev pab cuam yog tuav nyob rau hauv 5 rounds, thiab cov kev xaiv ntawm ce yeej tsis tau hu ua yooj yim. Yuav kom ua tiav qhov kev cob qhia no yuav tsum tsis txhob ntshai koj qee qhov burpees, thawb-UPS thiab dhia ntawm ib ceg, vim tias koj tab tom tos Plyo Shred. nyuaj versions ntawm cov kev ua ub no paub. Txawm li cas los xij, qhov kev ua haujlwm no haum rau tus nqi. Tsis tas yuav muaj cov khoom siv ntxiv.
- Plyo Shred: 39 feeb
Nyeem ntxiv txog UFC Fit ..
7. Rauj Plyometrics los ntawm Masters Rauj thiab Chisel nrog Sagi Kalev
Peb tuaj yeem hais tias qhov kev siv ntawm Hammer Plyometrics, koj yuav xav tau cov khoom siv ntxiv: lub hauv siab expander lossis rub-up bar, thiab nyiam dua lub rooj zaum (txawm tias koj tuaj yeem ua yam tsis muaj nws). Ntawm no koj yuav pom ib qho impressive xaiv ntawm plyometric ceuas tau ua ntawm kev kub ceev. Kev so ntawm qhov kev tawm dag zog thiab lub sijhawm luv luv yuav pab koj kov yeej kev cob qhia txij thaum pib mus txog thaum xaus. Tab sis nco ntsoov tias Hammer Plyometrics (nrog rau tag nrho cov haujlwm ntawm The Masters) tsuas yog tsim nyog rau cov neeg kawm tiav.
- Rauj Plyometrics: 26 feeb
Nyeem ntxiv txog Masters rauj thiab txaug ..
8. Plyometrics los ntawm P90x nrog Tony Horton
Plyo Legs, uas peb tau hais thaum pib ntawm tsab xov xwm, tuaj yeem suav hais tias yog qhov kev npaj npaj rau Plyometrics los ntawm P90x. Tony Horton rov siv cov kev tawm dag zog ntsug thiab muab lub ntsiab thauj khoom rau ob txhais ceg, tab sis qhov nyuaj ntawm qhov plyometric no ntau dua. Kev cob qhia yog nce, los ntawm tus nqi qis tshaj mus rau qhov siab tshaj. Tab sis tsis txhob txhawj, qhov kev sib hloov ntawm kev siv zog thiab ntsiag to ce videothreesome tsis tuaj yeem hu ua nyuaj heev. Txhawm rau khiav qhov kev pab cuam koj yuav tsis xav tau cov cuab yeej siv ntxiv, tab sis ob peb qhov kev tawm dag zog Tony siv lub rooj zaum lossis cov quav (koj tuaj yeem ua yam tsis muaj lawv).
- Plyometrics: 59 feeb
Nyeem ntxiv txog P90x ..
9. Pure Willpower lossis Drip los ntawm Weider Ruthless Steve Uria
Tab sis yog tias koj tsis xav siv sijhawm ntau rau kev qoj ib ce, koj yuav nyiam qhov kev pab cuam yog Weider Ruthless. Steve Uria tau tsim ib txheej ntawm 20-feeb yeeb yaj duab rau kev poob phaus thiab cov ntaub ntawv slim. Qhov kev zov me nyuam suav nrog 20 chav sib txawv, tab sis feem ntau khaus plyometrics tab tom tos koj hauv kev tawm dag zog ntawm Pure Willpower thiab Drip. Tsis zoo li kev tawm dag zog los ntawm Steve zoo li qub thiab nthuav, tab sis lawv ua lawv txoj haujlwm. Koj yuav hlawv rog, zawm cov leeg thiab txhim kho lawv lub cev daim ntawv. Cov khoom muag tsis xav tau.
- Pure Willpower: 20 feeb
- Dej: 21 feeb
Nyeem ntxiv txog Weider Ruthless..
10. Grit Plyo los ntawm Les mills
Grit Plyo - lub sijhawm siv siab yog qhov kev pab cuam ib nrab teev. Cov kws qhia Les mills tau tsim cov chav kawm uas yuav coj koj mus rau qhov txiaj ntsig siab tshaj plaws hauv lub sijhawm luv luv. Koj yuav hloov qhov kev tawm dag zog lub zog rau cov leeg nqaij sib txawv, thiab kev tawm dag zog plyometric rau kev nrawm thiab kev ua siab ntev. Qhov zoo tshaj plaws yog qhov ntawd cov kev tso tawm Hnyev Plyo tuaj tawm tsis tu ncua (txhua 3 lub hlis), yog li qhov kev zov me nyuam tsis muaj sij hawm los dhuav. Txhawm rau kawm koj xav tau pancake los ntawm ib lub bar lossis dumbbell. Hauv qee qhov kev tshaj tawm kuj xav tau ib qho kev nce qib ntxiv platform.
- Sau Plyo: 30 feeb
Mas Grit..
Yog tias koj xav ua kom koj lub cev, txhim kho koj lub cev kev ua tau zoo, hlawv rog thoob plaws hauv lub cev thiab tshwj xeeb tshaj yog nyob rau hauv ob txhais ceg, ces ua raws li txoj cai. kom tsis tu ncua koom nrog hauv plyometric ce. Rau qhov pib, koj tuaj yeem sim Plyo Fix, Shock Plyo lossis Plyo Legs thiab maj mam mus rau ntau txoj haujlwm.
Kuj nyeem: Top 10 lub zog kev cob qhia nyob hauv tsev rau 30 feeb.