Kākau i kēia neʻe: Plyo Pushup

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Ke noho aliʻi kiʻekiʻe nei ka pushup haʻahaʻa ma ke ʻano he toner kino maikaʻi loa paha i waho. Hoʻomaʻamaʻa ia i kou mauʻiʻo i kou umauma, kahi hoʻomaʻamaʻa maikaʻi loa no kāu triceps (aloha, manawa luna pahu!). ʻ, a inā ʻoe e hana pono ana, e hoʻokokoke loa aku ana ʻoe i kahi ʻeono pahu ʻeono. (E hoʻāʻo i kēia mau ala maʻalahi 13 e hoʻonui i kāu push up.)

Maikaʻi kēlā mau mea āpau, akā inā inā haʻi mākou iā ʻoe aia kahi ala maʻalahi e hū aʻe i nā pono pū hou aku-a ʻaʻole wale ma ke kiʻi ʻana i nā mākala hou aʻe? ʻO ka plyo pushup-kahi e hāpai ai ʻoe i kou mau lima i luna o ka honua ma mua o ka hoʻihoʻi ʻana i lalo i ka lalo o kāu pahu paʻi ma ka PEAK Performance ma New York City. (Mai hoʻomākaukau wale me Ke ʻano ʻoi loa o ke kau aku ma mua o ka Plyometric.)

"ʻO nā neʻe pahū e like me ka pushly plyo e hoʻoulu ai i nā olonā wikiwiki twitch / ʻano II, he mea nui ia no ke kahe ʻana o ke kō i ke kō, ka lilo o ka momona, a me ka lōʻihi," wahi a Grossman. A hiki i kēlā ikaika pahū ke hoʻoili i nā hana ʻē aʻe, e like me ka hoʻoulu ʻana i kāu mau wā holo, no ka laʻana.

E like me ka nui o nā neʻe i kā mākou papahana #MasterThisMove (e ʻike: The Hang Power Snatch), holomua loa kēia. No laila, e hoʻāʻo iā ʻoe iho e ʻike inā ua mākaukau ʻoe ma mua o kou hoʻāʻo ʻana, e like me Grossman: E nānā i kahi hoaaloha iā ʻoe e hana i 10 mau puʻupuʻu kino maʻamau me ke ʻano kūpono (pololei i hope, umauma i ka papahele). Inā paʻakikī ʻoe, pono ʻoe e kūkulu mua i kou ikaika.

E hana i kēlā, nā papa hana, nā pushups eccentric (kahi e hoʻohaʻahaʻa haʻahaʻa ai a hiki i ka honua ma mua o ka hoʻomaha a me ka hoʻokuʻi ʻana i luna e hoʻomaka), nā pushups isometric (kahi e paʻa ai ma ka lalo o kāu pushup i ka wā hiki), a Hāʻalo ka lāʻau lapaʻau pahu i kāu hana i kekahi mau manawa o ka pule.

A laila hiki iā ʻoe ke holomua i ka hoʻāʻo ʻana i ka pushly plyo i kahi paia.

A E hoʻomaka i ke kūlana plank me kou mau lima ma lalo pono o kou poʻohiwi.

ʻO B Huki iā ʻoe iho i ka papahele, kulou i kou mau kuʻe lima a mālama iā lākou kokoke i kou mau ʻaoʻao.

C E kaomi ikaika i kou mau lima a hoʻonui iā lākou i ka papahele me ka nalo ʻole o ke kūlana i kou kua i lalo a me kou ʻāʻī. Pāleʻa inā hiki iā ʻoe.

ʻO D E hopu iā ʻoe iho me ka piko palupalu ma kou mau kuʻekuʻe me ka hāʻule ʻole o kou umauma e hāʻule kokoke i ka papahele.

E Hoʻonohonoho hou ma waena o kēlā me kēia rep e hōʻoia ua mālama ʻoe i nā kūlana i luna.

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