Plyometrics wani nau'in horon motsa jiki ne. An bayyana shi da tsananin motsi. An nuna shi don horar da mutanen da suke so su rasa nauyi ko haɓaka alamun jiki na ƙarfi, gudu, jimiri.
Sau da yawa ana haɗa shi azaman motsa jiki tsakanin manyan wasanni ko dacewa mai sauƙi.
Abubuwan kayan aiki - menene wannan?
Aananan shekaru fiye da talatin da suka wuce, an haɓaka sifofin motsa jiki. Ya sami sunan "plyometrics" godiya ga Fred Wilt. Dan wasan Ba'amurke ya jawo hankali ga dumamar 'yan tseren Soviet.
Sun yi dumi kafin tsere, suna yin sauri, tsalle tsalle. Bayan haka, fasahar wasanni ta shiga rayuwar 'yan wasa da kuma dacewa da mutane a matsayin nau'ikan motsa jiki na musamman a cikin hadadden abu guda.
Menene horon plyometric don?
Azuzuwan Plyometrics suna haɓaka:
- rasa nauyi. Ofarfin aikin plyometric a cikin ɗan gajeren lokaci yana sa jiki ya ƙone adadin adadin kuzari masu yawa;
- ci gaban ƙwarewa don yin saurin-sauri, kaifi, da kuma ƙungiyoyi masu ƙarfi. Irin waɗannan ƙwarewar za su zo da amfani a cikin wasan tsere, wasan motsa jiki da daga nauyi, da sauransu;
- ƙara ƙarfin ƙwayar tsoka. Plyometrics yana taimakawa jiki daidaitawa. Hakanan yana taimakawa wajen shawo kan tsayayyun abubuwa;
- ci gaba da jimiri. Wasannin Plio suna inganta daidaituwa. Duka halaye suna da amfani a rayuwar yau da kullun;
- ci gaban tsoka a hankali. Plyometrics ba shi da tasiri mai yawa a kan haɓakar ƙarar da kanta, amma wasan motsa jiki na plio yana ba da gudummawa ga haɓakar ƙarfin fashewar abubuwa.
Idan wani yana son samun kyakkyawar daidaituwa, juriya, ƙarfi, kyakkyawa mai jiki, kayan kwalliya za su taimake shi.
Fa'idodi da rashin amfani
Babban fa'idodi na kayan plyometric sune:
- Yawancin adadin kuzari sun ɓace a cikin zaman plyometrics ɗaya. Irin waɗannan wasannin motsa jiki ana ɗaukar su mafita mafi kyau ga waɗanda ke son raunin nauyi.
- Plyometrics ya haɗa da ba ƙarfin horo kawai ba, har ma motsa jiki na motsa jiki. Sabili da haka, tare da asarar ƙarin fam, zaku iya sautin duk ƙungiyoyin tsoka.
- Hadadden yana taimakawa wajen inganta aikin jiki: saurin gudu zai karu, bugu zai kara karfi, kuma tsallen zai kasance mafi girma.
- Wasannin motsa jiki na Plio suna da amfani ga waɗanda suke cikin wasan kwallon raga, wasan tanis, wasannin motsa jiki, kokawa da sauran wasanni masu ƙarfi da sauri.
- Ga masu farawa, da farko, ba a buƙatar kaya. Za a iya yin Plyometrics duk lokacin da kuma duk inda ya dace. Titin, gida, dakin motsa jiki zai yi. Duk abinda yake dauka shine nauyin jiki. Wasu lokuta kuna buƙatar matakan dandamali don yin tsalle na musamman, da nauyi.
- Plyometrics yana da sakamako mai kyau akan yanayin jijiyoyi, yana mai da su na roba kuma ba sa saurin yagewa.
- Wasannin Plio wani nau'in motsa jiki ne na motsa jiki. Koyaya, mummunan tasirinsu akan zaren tsoka yayi ƙaranci.
- Motsa jiki yana kara tasirin anabolic. Ga waɗanda ke yin famfo na tsoka, ya kamata a ƙara wasannin motsa jiki.
- "Rashin bayyana" na canzawar jiki yayin motsa jiki na faruwa ne saboda horon abin da ake kira ƙwayar tsoka da sauri.
- Plyometrics sun dace da duka jinsi. Tasirinta zai zama iri daya.
Usesasa:
- Yin aikin plyometrics yana cutar da yanayin yanayin haɗin gwiwa, gwiwa da ƙafa suna da saurin halakarwa.
- Tsalle yana kara bugun zuciyar ka. Lissafi da aka lissafta ba daidai ba zai iya rushe aikin gabobin tsarin zuciya da jijiyoyin jini.
- Bai kamata a fara yin ilimin Plyometrics ta hanyar masu koyon karatu ba.
- Akwai yuwuwar rauni daga fadowar bazata ko saukowa mara nasara.
- Horarwar Plio yana sanya tsananin damuwa akan kashin baya.
Abubuwan da ke haifar da ilimin kimiyya
Akwai hani da yawa da zasu hana ka yin irin wannan motsa jiki.
Wato:
- Duk wata cuta ta zuciya, jijiyoyin jini, da gabobin numfashi. Misali, asma, ischemia, nakasassu, tsananin mashako, da sauransu.
- Cututtuka na kashin baya, haɗin gwiwa, tsarin ƙashi.
- Kiba.
- Rashin motsa jiki a wasanni.
- Bayyanawa ga rauni a hannu da ƙafa.
- Duk wani jin zafi.
- Yanayi na tsanantawa na cututtuka na kullum.
- Kwayar cuta, kwayar cuta.
- Bayan aiki, lokutan gyarawa.
Za a iya yin aikin Plyometrics ta hanyar haɓaka jiki ko kuma horar da mutane cikin ƙoshin lafiya. Sannan aikin motsa jiki zai zama mai amfani.
Dokoki don yin atisayen plyometric
Kamar kowane nau'ikan nau'ikan nau'ikan nau'ikan iko, plyometrics yana da saitin ƙa'idodi na yau da kullun don aiwatar dasu. Bukatar yin biyayya ga dokoki da shawarwari za su taimaka kare lafiyar da haɓaka ƙimar lafiyar jiki.
Dokokin sune kamar haka:
- Fara zamanku na plyometrics tare da dumi-dumi. Horon ya ƙare tare da matsala. A kan matsakaita, suna wuce minti 7. Babu ta yadda za a manta da wannan doka, kar a manta da dumama tsokoki kafin aiki, don kar a cutar da jijiyoyi da zaren tsoka.
- Aikin motsa jiki na kanta yana ɗaukar aƙalla na mintina 45. Ya kamata ku fara horo a ranar farko daga mintina 15, a hankali, tsawon wata guda, kuna ƙaruwa tsawon lokacin.
- Tunda kisa tana nufin saurin da kaifi, ya zama dole a maida hankali kan aiwatar da daidai kuma ayi taka tsan-tsan don gujewa rauni.
- Ana yin motsa jiki ɗaya daga sakan 20 zuwa 40, to, kuna buƙatar hutu na dakika 15-20 (wani lokacin ma rabin minti ɗaya). Har zuwa reps 8 ana aiki a zagaye ɗaya. Yana ɗaukar minti 2 don hutawa tsakanin da'irar.
- Ana ba da shawarar motsa jiki na Plio a yi sau 2 a mako don inganta tasirin anabolic. Amma ga waɗanda suke son haɓaka ƙarfin tsoka da ƙarfi, za ku iya ƙara shi zuwa uku. Yi hutu tsakanin azuzuwan aƙalla kwana biyu.
- Ga waɗanda suke son yin atisayen plio, ya kamata a kula da matsayin ƙoshin lafiyarsu. Don masu farawa, zai fi kyau a fara zubar da waɗancan ƙarin fam ɗin ta amfani da na'urar motsa jiki.
- Da farko, kana buƙatar amfani da nauyin jikinka kawai. Ba za a iya amfani da ƙarin noididdigar kaya ba kafin wata ɗaya.
- Ka tuna cewa saurin ya fi mahimmanci ƙarfi.
- Kuna buƙatar farfajiya mai ƙarfi Shock absorption a wannan yanayin ba zai yi aiki ba.
- Sanya kayan haɗin gwiwa tare da takalmin katako zai sa aikin ya zama mafi aminci ga lafiyar ku.
- Ba za ku iya ci ba har sai awanni 2 kafin fara hadadden.
- Kuna buƙatar takalma masu inganci masu tafin ƙafafu.
Nau'in motsa jiki na plyometric
Akwai nau'ikan motsa jiki na plio. Wasu an tsara su musamman don masu farawa, wasu suna da wahalar ma koda mutanen da suka ci gaba ne. Wannan shine kyawawan abubuwan hadadden - tsunduma a ciki zai baku damar haɓaka saurin aiwatar da motsa jiki masu wahala.
Babban nau'in motsa jiki:
- Tare da tallafi. Gudun sauri-sauri ana yin shi ta hanyar tsalle akan tallafi. Gwiwoyi sun sunkuya Tare da kai tsaye, kana buƙatar tsalle zuwa goyon baya tare da kaifi mai ƙarfi. Na gaba, kuna buƙatar sauka tare da sauƙi mai sauƙi a baya.
- Kwado. An gudanar da motsa jiki ta hanyar tsalle zuwa wani tallafi, bayan haka dole ne a miƙe gwiwoyi. Sa'an nan kuma tsalle zuwa matsayi na asali. Hannun sun tanƙwara a wannan lokacin.
- Tsallake kan wata matsala Lokacin yin motsa jiki, an daidaita kai, kafafu an dan daga sama. Sannan suna bukatar a daidaita su. Ba za ku iya sauka a kan kafafu madaidaiciya ba.
- Huhu Bayan abincin dare na yau da kullun (cinyoyin suna daidai da bene), matsayin ƙafafu ya canza ta tsalle mai kaifi. Don yin wannan aikin daidai, kana buƙatar tura ƙasa da ƙafa biyu. Bayan haka, a matsakaicin iyakar ɗagawa, canza matsayin ƙafafu.
- Burpee Motsa jiki mai wahala. Matsayi na farko shi ne shiri don turawa. Sannan ana jan gwiwoyi sosai zuwa kirji. Jiki a sanyaye. Ya kamata ku tafa tafin hannu a saman ku. Kashe motsi. Komawa zuwa wurin farawa.
- Turawa tare da rabuwa da tafin hannu. Tanƙwara hannayenka ka tura su da ƙarfi daga bene. Idan kuna so, zaku iya rikitar da aikin ta hanyar ƙoƙarin yin auduga.
- Turawa Spiderman. A yayin atisayen, ana bukatar saurin jujjuyawar makamai. Ja kafa daya zuwa kirji. Bayan haka, gefen jiki yana canzawa. Masu farawa ba sa buƙatar cire hannayensu daga bene.
- Hawa Sama. Matsayi farawa - shiri don turawa. Sannan dole ne a kawo kafa kusa da kirjin kuma a taba shi. Yayin tsalle, sauya ƙafa ɗaya zuwa ɗayan.
Plyometrics hanya ce mai ban sha'awa da sauri ga mutane masu ƙarfi don haɓaka ƙwarewar jikinsu. Abin takaici, wannan hadadden ya yi wuya ga masu rauni. Ba a ba da izinin horo na horo ga kowa da kowa ba. Sabili da haka, duk da haka, shawarwarin likita da binciken zuciya, kashin baya, da haɗin gwiwa ba zai zama mai yawa ba.
