Barbell Split Jump

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Split Jump

The Barbell Split Jump ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kumunsi kwa thupi, makamaka glutes, quads, ndi hamstrings, komanso kupititsa patsogolo kupirira kwa mtima ndi kulimbitsa thupi. Ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zophulika ndi kulimba mtima. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kulimbikitsa masewera olimbitsa thupi, kulimbikitsa kukula kwa minofu, ndi kulimbikitsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Split Jump

• Yendetsani phazi lanu lakumanja kuti mugawike, mutembenuzire mawondo onse awiri kuti muchepetse thupi lanu mpaka bondo lanu lakumanja litapindika madigiri 90 ndipo bondo lanu lakumanzere lili pamwamba.
• Kankhirani mapazi onse awiri kuti mulumphe molunjika mmwamba, kusintha malo a mapazi anu pakati pa mpweya, kutera mofewa ndi phazi lanu lakumanzere kutsogolo ndi phazi lanu lakumanja kumbuyo.
• Nthawi yomweyo tsitsani thupi lanu kuti likhale logawanika, nthawi ino ndi phazi lanu lakumanzere kutsogolo.
• Bwerezani izi, kusinthasintha malo a phazi lanu nthawi iliyonse, chifukwa cha chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Split Jump

• Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta, koma osati kolemetsa kwambiri moti kumasokoneza mawonekedwe anu. Ndi bwino kuchita masewera olimbitsa thupi moyenera ndi kulemera kopepuka kusiyana ndi kupsinjika ndi kuvulazidwa ndi kulemera kolemera kwambiri.
• Kutenthetsa: Musanayambe kudumphadumpha kwa barbell, onetsetsani kuti mwatenthedwa bwino. Izi zidzathandiza kupewa kuvulala ndipo zidzakonzekeretsa minofu yanu kuti muchite masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kulikonse kuyenera kuyendetsedwa ndi dala. Izi sizimangoteteza kuvulala komanso zimatsimikizira kuti minofu yanu ikupeza phindu lalikulu kuchokera ku masewera olimbitsa thupi.
• Pumulani Pakati pa Seti: Perekani minofu yanu nthawi kuti ibwererenso pakati pa seti.

Barbell Split Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Split Jump?

Zochita zolimbitsa thupi za Barbell Split Jump ndizovuta komanso zolimbitsa thupi zomwe zimalunjika kumunsi kwa thupi. Zimaphatikizapo kugwirizanitsa kwakukulu, kulinganiza, ndi mphamvu. Kwa oyamba kumene, zingakhale zovuta kuyamba ndi masewerawa chifukwa cha zovuta zake. Ndibwino kuti oyamba kumene ayambe ndi masewero olimbitsa thupi kuti apange mphamvu, mphamvu, ndi kugwirizana asanayese masewera olimbitsa thupi monga Barbell Split Jump. Komabe, ngati woyambitsayo atsimikiza kuyesera, ayenera kuyamba ndi kulemera kopepuka kwambiri kapena ngakhale belu lopanda kulemera kulikonse, ndikuyang'ana pa kudziŵa bwino mawonekedwewo. Ndikoyeneranso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri kuti aziyang'anira ndikuwongolera ndondomekoyi kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Split Jump?

• Kettlebell Split Jump: Baibuloli limagwiritsa ntchito kettlebell m'malo mwa barbell, yomwe ingapereke mphamvu yosiyana ndi zovuta pazochitikazo.
• Bodyweight Split Jump: Kusinthaku kumachotsa kulemera kwathunthu, ndikungoyang'ana pamakina odumphira ndi kutera.
• Chikwama Chamchenga Chogawanika: Mtunduwu umagwiritsa ntchito thumba la mchenga m'malo mwa belu, zomwe zitha kuwonjezera kusakhazikika pamasewerawa.
• Medicine Ball Split Jump: Kusiyanaku kumaphatikizapo mpira wamankhwala, kuwonjezera thupi lina lapamwamba komanso vuto lalikulu pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Split Jump?

• Squats: Ma squats amagwira ntchito mofanana ndi magulu a minofu ya m'munsi monga Barbell Split Jump, ndipo kuwonjezera kulemera kwake pamene akuchitidwa ndi barbell kungapangitse mphamvu ndi mphamvu zonse, kuthandizira kuphulika kofunikira mu Split Jump.
• Kudumpha Kwa Bokosi: Kudumpha Kwa Bokosi ndi masewera olimbitsa thupi a plyometric ngati Barbell Split Jump, ndipo amathandizira kukulitsa mphamvu zanu zophulika ndi liwiro, zomwe zimatha kupititsa patsogolo magwiridwe antchito anu ndikuchita bwino mu Barbell Split Jump.