Qhov phem tshaj plaws ntawm Stretching Ua ntej Plyometrics

Zoo Siab

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Tau mus rau lub gym rau plyometric workout? Ua ntej koj pib koj txoj kev kawm dhia, koj yuav xav ncab-tab sis nws tsuas yog yuav muaj txiaj ntsig yog tias koj tab tom ua haujlwm zoo (zoo li qee qhov ntawm 6 Kev Ncaj Ncees Koj Yuav Tsum Ua). Yog hais tias koj mus-mus rau lengtheners yog zoo li qub-qhov twg koj tsuas tuav ib txoj hauj lwm rau lub sij hawm ntev-koj yuav zoo dua mus hla lub stretch ncua tag nrho, tsawg kawg yog raws li ib tug tshiab txoj kev tshawb no luam tawm nyob rau hauv lub Phau ntawv Journal ntawm Kev Muaj Zog & Kev Tshawb Fawb.

Thaum cov kws tshawb fawb tau koom nrog tuav 30- lossis 60-thib ob ncua ntev zoo li qub, thawj pab pawg pom tsis muaj txiaj ntsig ntawm lawv cov kev ua plyometric tom ntej piv rau cov uas hla qhov sov sov tag nrho. Dab tsi ntxiv, pawg 60-thib ob-tuav tau pom ib qho txo hauv lawv qhov kev ua tau zoo! "Stretching stretching tsis ua lub hom phiaj loj rau cov neeg feem coob uas tab tom ua haujlwm vim tias nws tsis txhim kho peb qhov kev txav mus los, uas yog yam peb yuav tsum tau ua ua ntej cov haujlwm uas xav tau lub zog thiab nrawm xws li plyometrics," hais tawm kev tawm dag zog lub cev Marni Sumbal, RD, tus tswv ntawm TriMarni Coaching and Nutrition.

Thaum cov kws tshawb fawb tsis tau sim ua kom nrawm nrawm, Sumbal xav tias yog lawv muaj, lawv yuav pom qhov muaj txiaj ntsig zoo hauv lawv cov plyometric niaj hnub piv rau pab pawg tsis sov. "Kev nthuav tawm nrawm pab kom koj cov ntshav tso thiab tso cai rau peb txhim kho qhov kev txav mus los, ntxiv rau qhov hloov pauv tau, yog li cov leeg tuaj yeem txuas ntxiv thiab cog lus tau zoo dua, pab koj ua tau zoo dua hauv cov txheej txheem plyometric hauv qab no," nws hais.

Plyometrics yog qhov ua tau zoo heev, siv zog ntau, ua kom muaj zog ntxiv, ntxiv rau Sumbal, yog li koj qhov thawj koom ruam zoo tshaj plaws yog kom sov nrog cov dej num hnyav uas ua raws li koj tab tom yuav ua. Piv txwv li, yog tias koj yuav ua lub hauv caug siab, koj tuaj yeem taug kev hauv qhov chaw uas yog ib feem ntawm kev ua kom sov sov zoo. Txoj hauv kev zoo tshaj plaws kom ncab ua ntej koj cov txheej txheem plyometrics tom ntej, raws li Sumbal, yog ua tsib txog 10 feeb ntawm kev ncab zoo li dhia, hla, taug kev ntsws, puag hauv caug, thiab ncaws pob. Tom qab ntawd koj yuav ncaws taub qab dhau ntawm koj qhov kev tawm dag zog.

Ntsuam xyuas rau