Lateral Bound ƒe Axadzi

• Kehaos: PlyometricsO santexɛ yɔi wòŋnɔ tem neh ji.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Lateral Bound ƒe Axadzi

Lateral Bound nye kamedede si me ŋusẽ le si koŋ tɔa ŋku ametia ƒe lãmeka siwo le ete, si naa ŋusẽ, ablaɖeɖe, kple dadasɔ dzina ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo hiã be woaʋuʋu axadzi le woƒe kamedefefewo alo dɔwɔnawo me, abe tenisƒolawo, basketball ƒolawo, alo snodzizɔlawo ene. Lateral Bounds dede wò kamedede ƒe ɖoɖoa me ate ŋu ana wò liƒo, ablaɖeɖe, kple ŋusẽ nanyo ɖe edzi, si ana wòanye tiatia nyui aɖe na amesiwo ɖoe be yewoana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi alo atsɔ nu vovovowo akpe ɖe yewoƒe hehexɔxɔ ƒe ɖoɖoa ŋu ko.

Ülatuse sooritamine: Sisuline õpetus Lateral Bound ƒe Axadzi

• Trɔ wò ŋutilã ƒe kpekpeme ɖe wò ɖusifɔ dzi, emegbe nàti kpo ayi axadzi ɖe wò miame, nàɖi ɖe wò miamefɔ dzi eye nàna wò ɖusifɔ naʋuʋu le wò miamefɔ megbe.
• Ne èle anyigba la, xɔ ŋusẽ si wòadze to wò miame klo bɔbɔ kple wò akɔta tutu ɖe megbe, si ana wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe.
• Ðe wò miasi ɖa enumake eye nàti kpo ayi axadzi ɖe wò ɖusime, nàdze anyi ɖe wò ɖusifɔ dzi eye nàna wò miasi naʋuʋu le wò ɖusifɔ megbe.
• Gbugbɔ ʋuʋu sia tso axa ɖeka yi axadzi hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé ɣeyiɣi ƒe didime kple dziɖuɖu ɖe te le kamededea katã me.

Nõuanded sooritamiseks Lateral Bound ƒe Axadzi

• **Ƒo asa na anyidzedze sesĩe**: Vodada ɖeka si amewo wɔna zi geɖee nye be woɖina sesĩe ɖe woƒe afɔwo dzi, si ate ŋu ana ƒunukpeƒewo nate ɖe wo dzi madzemadzee. Ke boŋ dze agbagba nàɖi ɖe anyigba blewuu eye nàɖu edzi, eye nàtsɔ wò akɔta kple ata axɔ ŋusẽ si wòaƒo la. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke ekpena ɖe ame ŋu be lãmeka siwo sɔ hã nawɔ dɔ.
• **Zã Wò Abɔwo**: Mègaŋlɔ be be yeazã yeƒe abɔwo atsɔ akpe asi ɖe dadasɔ kple ʋuʋu ŋu o. Tsɔ wo ʋuʋu ɖe mɔ si to vovo na titri la nu. Ne èle titim ɖe miame la, ʋuʋu wò abɔwo ɖe ɖusime, eye...

Lateral Bound ƒe Axadzi KKK

Kas algajad saavad teha Lateral Bound ƒe Axadzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Lateral Bound ƒe kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyui ŋu be nàƒo asa na abixɔxɔ. Enye plyometric kamedede si woɖoa taɖodzinu na afɔ ƒe lãmekawo, vevietɔ afɔtiwo kple afɔtiwo. Enaa dadasɔ, ablaɖeɖe, kple nuwɔwɔ aduadu hã nyona ɖe edzi. Ne èle kamededea gɔme dzem la, àdi be yeadze egɔme kple ʋuʋu sue aɖe eye vivivi la, nàdzi ɖe edzi ne ŋusẽ le ŋuwò eye nèvo le ɖokuiwò me le kamededea me. Abe alesi wònɔna ɖaa ene la, anyo be nàƒo nu kple kamedede ŋuti nunyala alo hehenala aɖe be nàkpɔ egbɔ be yele kamededea wɔm nyuie.

Millised on tavalised variatsioonid Lateral Bound ƒe Axadzi?

• Lateral Bound with Squat: Eƒe akpa sia tsɔa squat kpena ɖe eŋu ne èɖiɖi titri ɖesiaɖe, si wɔnɛ be kamededea ƒe sesẽ dzina ɖe edzi.
• Single Leg Lateral Bound: Le tɔtrɔ sia me la, èti kpo yi axadzi gake èɖina ɖe afɔ ɖeka dzi, si doa kplamatse wò dadasɔ kple nuwɔwɔ aduadu.
• Lateral Bound with Knee Drive: Le babla ɖesiaɖe megbe la, ètsɔa wò afɔ si meti kpo o ƒe klo yia wò akɔta, si wɔa dɔ kple wò lãmeka veviwo.
• Lateral Bound with Resistance Band: Tsitretsitsi ƒe ka si nèzãna ƒo xlã wò afɔkpodzi le kamededea me nana wòsesẽna ɖe edzi eye wòdoa ŋusẽ wò akɔta ƒe amelélawo.

Millised on head täiendavad harjutused Lateral Bound ƒe Axadzi?

• Side Lunges: Kamedede sia kpena ɖe Lateral Bounds ŋu to lãmeka ƒe hatsotso ɖeka mawo ke wɔwɔ me – glutes, hamstrings, kple quads – gake le mɔ si le blewu, si dzi woɖuna nu, si ate ŋu akpe ɖe ŋusẽ tutuɖo ŋu eye wòana nɔnɔme nanyo ɖe edzi hena ʋuʋu siwo awó wu.
• Squat Jumps: Squat Jumps nye plyometric kamedede abe Lateral Bounds ene, eye wòkpena ɖe ame ŋu wòdzia ​​ŋutilã ƒe ŋusẽ kple ŋusẽ si le anyime ɖe edzi, vevietɔ le quads kple glutes me, si ate ŋu ana wò bounds ƒe kɔkɔme kple didime nanyo ɖe edzi.