Nā mea a pau e pono ai ʻoe e ʻike e pili ana i nā Plyometrics (Plus Knee-Friendly Exercises)

Anter

• Nā hoʻoikaika kino Plyometric
• E koho i kāu mau mea hoʻopuʻi
• ʻO nā mea hoʻomaʻamaʻa Plyometric maikaʻi loa
• Pono ʻoe i ka wahie hui
• Nānā no

Nui a hewahewa nā ala e loaʻa ai ka hou nui, akā loaʻa i ka plyometric kahi X kumu i hana ʻole ʻia nā hana ʻē aʻe he nui: Hoʻonohonoho kiʻi nui ʻia ʻoe a me ka wikiwiki.

Ma muli o ka hoʻopili pinepine ʻana o nā plyometric i nā olonā wikiwiki i kou mau mākala-ʻo nā mea like āu e hoʻohana ai no ka wikiwiki sprint-a hoʻomaʻamaʻa i ka ʻōnaehana hopohopo e ʻoi aku ka maikaʻi i ke kiʻi ʻana i kēlā mau olonā wikiwiki, ʻo ia nā kī nui no ke kāomi ʻana i ka ikaika nui aʻe mai kou mau mākala. . ʻOiaʻiʻo, he haʻawina hou i ka Ka Nūpepa o ka Science Science and Medicine ʻike i nā mea pāʻani volleyball wahine i hana i nā hana plyometric pālua i hoʻokahi pule (25 a 40 mau minuke o nā plyo drills-ʻo kahi laʻana, nā neʻe pahū e like me nā lele) ua hoʻomaikaʻi maikaʻi i kā lākou sprint, akā ʻo ka poʻe i hana i nā hoʻolālā ʻē aʻe. ʻO ia hoʻi, ke hana nei kāu plyo reps i ʻelua hana, e hoʻokūpaʻa a wikiwiki hoʻi.

Maʻaneʻi, nā manaʻo e pono ai ʻoe e hoʻokiʻekiʻe i kāu mau squats, lunges, a me nā papa me kēia mau ʻano plyometric, ma lalo, mai iā Jesse Jones, ka luna o ka papahana no Basecamp Fitness ma Santa Monica a me nā wahi ʻē aʻe o Kaleponi. E kuapo iā lākou i nā manawa keu o ka ikaika i kāu hana maʻamau, a i ʻole hoʻāʻo i nā drills a me nā wikiō ma kēia mau ʻaoʻao e ʻupena i nā pono plyo āpau. (E pili pū ana: 5 Plyo e neʻe i Sub no Cardio (I kekahi manawa!))

Nā hoʻoikaika kino Plyometric

ʻAe, heluhelu pololei ʻoe. "ʻO Plyometric kekahi ala kūpono e kūkulu ai i ka ikaika o ka mākala hana a puni ka ami, kahi e kōkua ai iā ia e kākoʻo," wahi a Dr. Metzl, ʻo ia nō kekahi Kinohi Lahui Brain Trust. Hoʻopaʻa: E hoʻopaʻa i ka pae ʻana. Inā kūlou kou mau kuli i loko ke pae ʻoe i kahi squat lele a i ʻole burpee, kūkulu i kou puʻupuʻu a ikaika i ka quad. Paipai ʻo Kauka Metzl i ka hana ʻana i nā squats wāwae hoʻokahi me ka noho ma hope ou, e noho ana i kahi noho no kahi sekona a laila kū i luna. (E hoʻohana i kēia tweak hoʻokahi e hoʻoponopono i ka ʻeha o ke kuli ke holo ʻoe.)

E koho i kāu mau mea hoʻopuʻi

ʻO ka holo ʻana he pāʻina plyo. "Ua like ia me ke ʻano o ka plyometric lunges," wahi a Kauka Metzl. Akā iā ʻoe ka cushioning o kāu sneakers: An American Council on Exercise study i ʻōlelo ʻia ʻaʻole paha e pili nā mea übercushioned i kāu wikiwiki, palapala, a me nā lilo o ka ikehu. E hoʻāʻo: Sketchers GOrun Ride 7 ($ 95; sketchers.com), Brooks Glycerin 16 ($ 150; brooksrunning.com), a i ʻole ʻo Hoka One One Clifton 4 ($ 140; hokaoneone.com).

ʻO nā mea hoʻomaʻamaʻa Plyometric maikaʻi loa

Aia kahi honua o nā plyometric ma mua o nā burpees. E hoʻāʻo i kēia mau pono hāʻai.

• Papahana: Nā pahu Plyo-mai ka ʻeono ʻīniha a i luna-hiki ke hoʻonui i kou ikaika. E hoʻāʻo i kēia ʻeleu wikiwiki mai Becca Capell, ke poʻo hoʻomaʻamaʻa poʻo ma iFit virtual reality: Hoʻomehana me 1 mau minuke o nā piʻi wāwae ma ka pahu. A laila e hana i 3 pōʻai o 10 pahu pahu, e hoʻololi me 10 mau ʻaoʻao-a-ʻaoʻao. (Eia pehea e haku ai i ka lele pahu inā paha he mea hiki ʻole.)
• Lele kaula: Hiki i ka lele kaula ke puhi i 13 mau calorie i kēlā me kēia minuke. E hoʻāʻo i kā kā Capell kāwili kaula: Hana i 3 mau pōʻai o 100 kaula lele a 10 i hoʻololi ʻia (ma nā kuli) nā plyo push-up; hāhai me nā pōʻai 3 o nā lele lele wāwae hoʻokahi, e hoʻololi ana he 25 ʻākau a me 25 i waiho i kēlā me kēia puni. (ʻO kēia hoʻomaʻamaʻa kaula lele 30 mau minuke e puhi i kahi helu pupule o nā calorie.)
• Mea hoʻihoʻi: E hoʻomaka me kēia kaapuni leʻaleʻa mai Fayth Caruso, kahi kahu aʻo no Bell rebounders. E hana i 60 kekona i kēlā me kēia lele ʻana mai ka papahele a i ka rebounder, plyo push-ups ma ke kiʻi, a me ka sprinting ma kahi. A laila e hana i 90 kekona o ke kuʻi ʻana. Hana i ka puni he 4 mau manawa.

Pono ʻoe i ka wahie hui

I kēia manawa ua ʻike ʻoe ʻaʻole e hōʻeha ʻia ka ʻeha a me ka plyometric drills. Akā ʻo ka ʻai ʻana i kou ala i nā kuli ikaika ʻaʻole hiki ke hōʻeha i kekahi-ʻoiaʻiʻo hoʻi inā e ʻeha mau nā ʻeha iā ʻoe. ʻO nā mea pāʻani me ka ʻeha hui e pili ana i ka hoʻoikaika kino i lawe i ka 10 grams o ka collagen hydrolyzate i ka lā i hōʻike i ka hōʻemi ʻana i nā hōʻailona ma ke ʻano o kahi haʻawina 24-week Penn State University. Hiki iā ʻoe ke kiʻi i ka collagen-i kūkulu i nāʻiʻo cartilage i loko o nā hono-mai ka iʻa, keokeo hua manu, ka iwi iwi, gelatin, a i ʻole ka paukū collagen, wahi a Susan Blum, MD, ka mea hoʻokumu o ka Blum Center for Health ma Rye Brook, New Ioka. (A i ʻole e hoʻāʻo i kēia kīʻaha kiwi coconut collagen smoothie.) E kiʻi pū kekahi i nā antioxidants mai nā hua ʻulaʻula ʻulaʻula a me nā mea kanu e pale ai i nā hui mai nā pōʻino oxidative e loaʻa iā lākou, wahi āna.

Nānā no