Ntho e 'ngoe le e' ngoe eo U Lokelang ho e Tseba ka Plyometrics (Mmoho le Boikoetliso ba Knee-Friendly)

Litaba

• Boikoetliso ba Plyometric ba Knee-Friendly
• Khetha li-absorber tsa hau tse makatsang
• The Best Plyometric Thupelo Gear
• U tla Hloka Mafura a Kopanetsoeng
• Tlhahlobo bakeng sa

Ho na le mekhoa e mengata ea ho fumana mofufutso o motle, empa plyometrics e na le X factor eo mesebetsi e meng e mengata e se nang eona: E etsa hore u be le litšoantšo tse betliloeng haholo le tse matjato haholo.

Hobane li-plyometric hangata li bokella likhoele tse potlakileng mesifa ea hau-tse tšoanang le tseo u li sebelisang bakeng sa lebelo la lebelo la koetliso-le ho koetlisa sistimi ea methapo hore e sebetse hantle ho bokelleng likhoele tse potlakileng, boitlhakiso ke senotlolo sa ho tlanya matla a maholo mesifa ea hau. . Ebile, thuto e ncha ho Leqephe la Saense ea Lipapali le Bongaka ba fumane hore libapali tsa basali tsa volleyball tse neng li etsa boikoetliso ba plyometric habeli ka beke (metsotso e 25 ho isa ho e 40 ea ho phunya li-plyo-ka mohlala, ho phatloha ho hoholo joalo ka ho tlola) ho ntlafalitse lebelo la bona haholo, empa ba entseng maemo a mang ha baa ka ba etsa joalo. Seo se bolela hore li-reply tsa hau tsa plyo li etsa mosebetsi o habeli, ho o etsa hore o tiee hape o potlake hape.

Mona, mehopolo eo u e hlokang ho phahamisa li-squats, matšoafo, le mapolanka ka mefuta ena ea plyometric, ka tlase, ho tloha ho Jesse Jones, mookameli oa lenaneo la Basecamp Fitness Santa Monica le libaka tse ling tsa California. Fapanya ka linako tse phahameng haholo kemisong ea hau, kapa leka liboro le livideo tse maqepheng ana ho fumana melemo eohle ea plyo. (Related: 5 Plyo e fallela ho Sub for Cardio (Ka linako tse ling!)

Boikoetliso ba Plyometric ba Knee-Friendly

E, u balile hantle. "Plyometrics ke e 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho haha ​​​​matla a mesifa a sebetsang ho pota-pota lenonyeletso, le thusang ho le tšehetsa," ho bolela Dr. Metzl, eo hape e leng setsebi. Sebopeho Setho sa Brain Trust. Caveat: Khomarela ho lula. Haeba mangole a hao a oela ka hare ha u ntse u theoha jump squat kapa burpee, haha ​​​​butt le matla a quad. Dr. Metzl o khothaletsa ho etsa li-squats tsa leoto le le leng ka setulo kamora hao, ho lula setulong sa motsotsoana ebe o ema. (Sebelisa tweak ena e le 'ngoe ho lokisa bohloko ba lengole ha u ntse u matha.)

Khetha li-absorber tsa hau tse makatsang

Ho matha ke papali ea pyo. "Ho tšoana le letoto la matšoafo a plyometric," Dr. Metzl o re. Empa ho itšireletsa ka lieta tsa hau ho ho uena: Lekhotla la Amerika la boithuto ba ho ikoetlisa le re le batho ba sebelisang libeteri ba ke ke ba ama lebelo la hau, sebopeho kapa tšebeliso ea matla. Leka: Sketchers GOrun Ride 7 ($95; sketchers.com), Brooks Glycerin 16 ($150; brooksrunning.com), kapa Hoka One One Clifton 4 ($140; hokaoneone.com).

The Best Plyometric Thupelo Gear

Ho na le lefats'e la plyometrics ho feta burpees. Leka lisebelisoa tsena tsa moea.

• Sethala: Mabokose a li-plyo-ho tloha lisenthimithara tse tšeletseng ho ea holimo a ka matlafatsa matla a hau. Leka ho ikoetlisa ka potlako ho tsoa ho Becca Capell, mokoetlisi ea ka sehloohong oa koetliso ea iFit: Futhumala ka metsotso e le 'ngoe ea ho nyoloha ka lebokoseng. Ebe u etsa mekoloko e 3 ea ho tlola li-box tse 10, u fapanyetsana le li-step-over tse 10. (Mona ke mokhoa oa ho tseba ho qhomela ha lebokose le haeba le ikutloa le sa khonehe.)
• Thapo ea Jump: Thapo e tlohang e ka chesa likhalori tse 13 ka motsotso. Leka motsoako oa thapo oa Capell: Etsa mekoloko e meraro ea likhoele tse 100 le tse 10 tse fetotsoeng (ka mangole) li-push-up; latela ka mekoloko e meraro ea maropo a leoto le le leng, o fapanyetsana tse 25 ka ho le letona le tse 25 tse setseng ho potoloha ka leng. (Koetliso ena ea metsotso e 30 ea ho qhoma ka ropo e chesa palo e hlanyang ea lik'hilojule.)
• Rebounder: Qala ka potoloho ena e monate e tsoang Fayth Caruso, mokoetlisi ea hloahloa oa li-rebounders tsa Bellicon. Etsa metsotsoana e 60 e mong le e mong oa li-squats tse tlohang mokatong o mong ho ea holimo, li-plyo push-up ka foreimi, 'me u its'oarelle. Ebe u etsa metsotsoana e 90 ea bouncing. Etsa potoloho ka makhetlo a 4.

U tla Hloka Mafura a Kopanetsoeng

Hona joale ua tseba hore ho ikoetlisa ha plyometric ho etsoang hantle ho ke ke ha baka bohloko ba manonyeletso. Empa ho ja tsela ea hao ho ea mangoleng a matla ho ke ke ha u utloisa bohloko-haholoholo haeba mahlaba a u boloka u tsitsitse. Baatlelete ba nang le mahlaba a kopaneng a amanang le boikoetliso ba nkileng ligrama tse 10 tsa collagen hydrolyzate ka letsatsi ba tlalehile phokotso ea matšoao nakong ea boithuto ba libeke tse 24 tsa Penn State University. Susan Blum, MD, mothehi oa Blum Center for Health e Rye Brook, o re: York. (Kapa leka sekotlolo sena sa kiwi coconut collagen smoothie.) Hape fumana li-antioxidants ho litholoana le meroho e mebala e khanyang ho sireletsa manonyeletso ho senya leha e le efe ea oxidative eo ba ka e bakang, o re.

Tlhahlobo bakeng sa