Txhua Yam Koj Yuav Tsum Paub Txog Plyometrics (Ntxiv rau hauv caug-Friendly Exercises)

Zoo Siab

• Lub Hauv Plyometric Plyometric Qoj
• Xaiv Koj Cov Shock Absorbers
• Qhov Zoo Tshaj Plaws Kev Kawm Plyometric
• Koj Yuav Xav Tau Roj Roj
• Tshuaj xyuas rau

Muaj ntau txoj hauv kev kom tau hws zoo, tab sis plyometrics muaj X yam uas ntau ntawm lwm qhov kev tawm dag zog tsis ua: Ua rau koj zoo nkauj heev thiab nrawm heev.

Vim hais tias plyometrics feem ntau nrhiav cov ceev-twitch fibers nyob rau hauv koj cov leeg-zoo ib yam uas koj siv rau sprint ceev-thiab cob qhia lub paj hlwb kom ua tau zoo dua ntawm recruiting cov ceev-twitch fibers, cov ce yog qhov tseem ceeb rau tapping ntau zog los ntawm koj cov leeg. . Qhov tseeb, txoj kev kawm tshiab hauv Phau ntawv Journal of Sports Science thiab Tshuaj pom tias cov poj niam ntaus pob ntaus pob uas ua ob zaug ib lub lim tiam plyometric kev tawm dag zog (25 txog 40 feeb ntawm kev xyaum plyo-piv txwv li, txav txav zoo li dhia) ua rau lawv txhim kho zoo dua, tab sis cov uas ua lwm yam tsis ua. Qhov ntawd txhais tau tias koj cov neeg ua haujlwm plyo ua ob txoj haujlwm, ua rau koj ruaj khov thiab nrawm dua.

Ntawm no, cov tswv yim koj xav tau los txhawb koj lub squats, lub ntsws, thiab cov phiaj nrog cov kev hloov pauv plyometric, hauv qab no, los ntawm Jesse Jones, tus thawj coj pabcuam rau Basecamp Fitness hauv Santa Monica thiab lwm qhov chaw hauv California. Sib pauv lawv raws li qhov sib zog siv hauv koj li niaj zaus, lossis sim xyaum thiab ua yeeb yaj kiab ntawm cov nplooj ntawv no kom tau txais tag nrho cov txiaj ntsig plyo. (Muaj feem xyuam: 5 Plyo txav mus rau Sub rau Cardio (Qee zaum!))

Lub Hauv Plyometric Plyometric Qoj

Yog, koj nyeem qhov yog. "Plyometrics yog ib txoj hauv kev zoo tshaj plaws los txhim kho cov leeg nqaij muaj zog nyob ib puag ncig ntawm qhov sib koom tes, uas pab txhawb nqa nws," hais tias Dr. Metzl, uas tseem yog Cov duab Brain Trust tus tswv cuab. Ceev faj: Khaws qhov tsaws. Yog tias koj lub hauv caug nkag mus rau hauv thaum koj tsaws dhia dhia lossis burpee, txhim kho koj lub taub qab thiab plaub lub zog. Dr. Metzl pom zoo kom ua ib leeg-ceg zaum zaum nrog lub rooj zaum nyob tom qab koj, siv lub rooj zaum sib faib zaum ob thiab tom qab ntawd sawv ntsug. (Siv qhov tweak no los kho mob hauv caug thaum koj khiav.)

Xaiv Koj Cov Shock Absorbers

Khiav yog plyo fest. "Nws zoo li cov kab mob plyometric lunges," Dr. Metzl hais. Tab sis kev tiv thaiv hauv koj lub khau ntaub yog nyob ntawm koj: Pawg Neeg Saib Xyuas Neeg Asmeskas ntawm Kev Kawm Qoj ib ce hais tias txawm tias übercushioned sawv daws yuav tsis cuam tshuam rau koj qhov nrawm, daim ntawv, lossis kev siv nyiaj txiag. Sim: Sketchers GOrun Ride 7 ($ 95; sketchers.com), Brooks Glycerin 16 ($ 150; brooksrunning.com), lossis Hoka One One Clifton 4 ($ 140; hokaoneone.com).

Qhov Zoo Tshaj Plaws Kev Kawm Plyometric

Muaj lub ntiaj teb ntawm plyometrics tshaj burpees. Sim cov cuab yeej catch-air.

• Platform: Plyo thawv-los ntawm rau ntiv tes thiab nce-tuaj yeem txhawb koj qhov kev siv. Sim qhov kev xyaum nrawm no los ntawm Becca Capell, tus kws qhia lub taub hau ntawm iFit kev cob qhia virtual: Ua kom sov nrog 1 feeb ntawm kev nce qib ntawm lub thawv. Tom qab ntawd ua 3 rounds ntawm 10 lub thawv dhia, alternating nrog 10 sab-rau-sab kauj ruam-overs. (Nov yog yuav ua li cas txhawm rau lub thawv dhia txawm tias nws xav tias ua tsis tau.)
• Dhia hlua: Dhia hlua tuaj yeem hlawv qhov hlawv 13 calories ib feeb twg. Sim Capell txoj hlua sib xyaw: Ua 3 kab ntawm 100 txoj hlua dhia thiab 10 hloov (ntawm lub hauv caug) plyo laub-ups; ua raws nrog 3 puag ncig ntawm ib leeg-ceg hlua dhia, hloov 25 txoj cai thiab 25 sab laug txhua qhov puag ncig. (Qhov no 30-feeb dhia hlua workout hlawv ib tug insane tus naj npawb ntawm calorie ntau ntau.)
• Rebounder: Pib nrog qhov kev lom zem Circuit Court los ntawm Fayth Caruso, tus kws qhia tswv rau Bellicon rebounders. Ua 60 vib nas this txhua qhov dhia squats los ntawm hauv pem teb mus rau thim rov qab, plyo thawb ib ce ntawm tus ncej, thiab khiav hauv qhov chaw. Tom qab ntawd ua 90 vib nas this ntawm kev sib tw. Ua Circuit 4 zaug.

Koj Yuav Xav Tau Roj Roj

Tam sim no koj paub plyometric xyaum ua kom raug yuav tsis ua rau mob sib koom. Tab sis noj koj txoj hauv kev kom lub hauv caug muaj zog tuaj yeem ua rau tsis mob ib yam-tshwj xeeb tshaj yog tias mob ib ce ua rau koj nyob ruaj khov. Cov neeg ncaws pob uas muaj mob sib koom ua ke uas tau noj 10 grams collagen hydrolyzate ib hnub qhia txog kev txo qis cov tsos mob nyob rau lub sijhawm ntawm 24-lub lim tiam Penn State University txoj kev tshawb fawb. Koj tuaj yeem tau txais cov collagen-uas tsim cov nqaij mos hauv cov pob qij txha-los ntawm ntses, qe dawb, pob txha pob txha, gelatin, lossis cov hmoov collagen, hais tias Susan Blum, MD, tus tsim ntawm Blum Center for Health in Rye Brook, New York. (Los yog sim no kiwi txiv maj phaub collagen smoothie lub tais.) Tsis tas li ntawd tau txais cov tshuaj tiv thaiv kab mob los ntawm cov txiv hmab txiv ntoo uas muaj xim zoo nkauj thiab veggies los tiv thaiv cov pob qij txha los ntawm kev puas tsuaj oxidative uas lawv yuav tshwm sim, nws hais.

Tshuaj xyuas rau