Gawo Lateral Speed

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Gawo Lateral Speed

Lateral Speed ​​​​Step ndi masewera olimbitsa thupi omwe amathandizira kuti azitha kuchita zinthu mwachangu, mogwirizana, komanso kufulumira kwapambuyo, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga ndi anthu omwe amachita nawo masewera omwe amafuna mayendedwe othamanga mbali ndi mbali. Ndizopindulitsanso kwa okonda masewera olimbitsa thupi omwe akufuna kuwonjezera kusiyanasiyana ndi zovuta pakulimbitsa thupi kwawo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kupititsa patsogolo masewera anu onse, kulimbitsa thanzi lanu lamtima, ndikulimbikitsanso kuchita bwino komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gawo Lateral Speed

• Ikani gulu lotsutsa kuzungulira akakolo anu kapena pamwamba pa mawondo anu, kusunga kusagwirizana mu gululo.
• Mwamsanga phazi lanu lakumanja kupita kumbali, kusunga phazi lanu lakumanzere m'malo mwake ndipo mawondo anu amapindika pang'ono.
• Tsatirani nthawi yomweyo popondapo phazi lanu lakumanzere kuti mukakumane ndi dzanja lanu lamanja, kusunga kusamvana mu gulu lotsutsa panthawi yonseyi.
• Bwerezaninso kupondaponda uku kuti mubwereze nambala yomwe mukufuna, kenako sinthani mayendedwe ndikuchita masewera olimbitsa thupi ndi phazi lakumanzere.

Izinto zokwenza Gawo Lateral Speed

• Khalani Pansi: Kuthamanga kwa lateral kumafuna kuti mukhale otsika pamalo a semi-squat. Izi zimaphatikiza ma glutes anu, quadriceps, ndi hamstrings. Kulakwitsa kofala ndikuyima mowongoka kwambiri, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi komanso kusokoneza mawondo anu.
• Gwiritsani Ntchito Mikono Yanu: Mikono yanu imatha kuthandizira kukhazikika komanso kuthamanga. Atembenukire kumene mukupita. Pewani kulola manja anu kugwedezeka mopanda cholinga, chifukwa izi zikhoza kukusokonezani.
• Gawo Lonse: Onetsetsani kuti mutenga masitepe akuluakulu kumbali. Izi zimagwira minofu yanu yamkati ndi kunja kwa ntchafu. Kulakwitsa kofala ndiko kutenga njira zazing'ono, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi.
• Yambani Mwapang'onopang'ono: Osathamangira kulowa

Gawo Lateral Speed Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gawo Lateral Speed?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Lateral Speed ​​​​Step. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuwonjezereka pang'onopang'ono ndi nthawi pamene msinkhu wawo wolimbitsa thupi ukuwonjezeka. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gawo Lateral Speed?

• The Lateral Speed ​​​​Step with Jump ndikusintha kopitilira muyeso komwe mumawonjezera kulumpha pang'ono pamene mukusintha kuchokera mbali kupita kwina, ndikuwonjezera vuto la mtima.
• The Lateral Speed ​​​​Step with Resistance Bands imayambitsa gulu lozungulira m'miyendo kapena ntchafu kuti liwonjezere kukana ndikuchita minofu yapansi kwambiri.
• Kuthamanga Kwambiri Kwambiri ndi Ma Dumbbells kumaphatikizapo kunyamula ma dumbbells opepuka m'manja mwanu mukuchita masewera olimbitsa thupi, ndikuwonjezera mphamvu yowonjezera.
• The Lateral Speed ​​​​Step with High Knees imaphatikizapo kukweza mawondo apamwamba pamene mukuyenda kuchokera kumbali kupita kwina, komwe kumakhudza pachimake ndikuwonjezera mphamvu ya masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Gawo Lateral Speed?

• "Skater Jumps" ndi ntchito ina yomwe ikugwirizana ndi Masitepe Othamanga Kwambiri. Zochita zolimbitsa thupizi zimatengera kusuntha kwa mbali ndi mbali kwa masitepe othamanga, kumathandizira kuwongolera bwino, kulumikizana, komanso kuthamanga kwapambuyo, komanso kulunjika magulu aminyewa ofanana.
• "Lateral Lunges" imathandiziranso Masitepe a Lateral Speed. Amathandizira kuwonjezera mphamvu ndi kusinthasintha m'chiuno, glutes, ndi ntchafu, zomwe ndizofunikira kwambiri pakuyenda kozungulira. Powongolera mbali izi, mutha kukulitsa magwiridwe antchito anu pamasitepe othamanga.