Kudumpha Kwakukulu kupita Patsiku

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

Ukuxhumana kwe Kudumpha Kwakukulu kupita Patsiku

The Broad Jump to Vertical ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu zochepa za thupi, mphamvu, komanso kugwirizana, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zophulika ndi kulimba mtima. Imayang'ana makamaka minofu ya mwendo, glutes, ndi pachimake, zomwe zimathandiza kuti masewera azitha kuchita bwino, kulimbitsa thupi, ndi mphamvu zonse za thupi. Anthu amatha kusankha masewerawa kuti awonjezere utali wawo wodumphira, kupititsa patsogolo liwiro lothamanga, kapena kungowonjezera zovuta, zolimba kwambiri pamasewera awo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Kwakukulu kupita Patsiku

• Kankhirani ndi mapazi onse awiri ndikudumphira kutsogolo momwe mungathere, kukweza manja anu kutsogolo kuti muthandizire kuyendetsa thupi lanu.
• Mukangotera, tsitsani thupi lanu nthawi yomweyo pamalo ogwada.
• Kenako, kankhiraninso ndi mapazi onse awiri, koma nthawi ino lumphani molunjika mumlengalenga, kufikira mikono yanu pamwamba pamutu panu.
• Gwirani mofewa ndi mawondo anu opindika pang'ono, sinthaninso malo anu, kenako bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kudumpha Kwakukulu kupita Patsiku

• Fomu Yolondola: Cholakwika chimodzi chofala ndikusasunga fomu yolondola. Yambani ndi mapazi anu m'lifupi-m'lifupi-m'lifupi, tsitsani thupi lanu pamalo a semi-squat ndikutembenuza manja anu kumbuyo. Pamene mukudumpha, tembenuzirani manja anu kutsogolo ndikuyesera kutera mofewa pamipira ya mapazi anu. Pamene mukupita ku kulumpha koyima, onetsetsani kuti mukugwiritsa ntchito thupi lanu lonse, makamaka mikono yanu kuti muwongolere mmwamba.
• Malo Motetezedwa: Kutera molakwika ndi cholakwika china chomwe chingayambitse kuvulala. Nthawi zonse yesetsani kutera pansi pang'onopang'ono, kugwada kuti mutenge mphamvu. Pewani kutera ndi miyendo yowongoka kapena zidendene zanu chifukwa izi zitha kuvulaza mawondo ndi akakolo.
• Yang'anani pa Mphamvu, Osati Kutalikirana: Anthu ambiri amakhulupirira molakwika zimenezo

Kudumpha Kwakukulu kupita Patsiku Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Kwakukulu kupita Patsiku?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Broad Jump to Vertical. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Zochita izi zimaphatikizapo mphamvu zochepa za thupi ndi mphamvu, kotero mawonekedwe oyenera ndi njira ndizofunikira kuti tipewe kuvulala. Ndikoyenera kukhala ndi mphunzitsi kapena mphunzitsi kuti azitsogolera ndondomekoyi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Kwakukulu kupita Patsiku?

• The Weighted Broad Jump to Vertical ndikusintha komwe mumadumpha mutanyamula mpira wamankhwala kapena ma dumbbells, ndikuwonjezera kukana ndikuwonjezera zovuta.
• The Broad Jump to Vertical with Lateral Movement ndikusintha komwe mumawonjezera kusuntha kwa mbali ndi mbali pambuyo pa kulumpha koyima, kukulitsa mphamvu ndi kulumikizana.
• Broad Jump to Vertical ndi Tuck Jump ndikusintha komwe mumachita kulumpha kwa tuck pamwamba pa kulumpha koyima, komwe kumatha kukulitsa mphamvu zakuphulika komanso kupirira kwamtima.
• Broad Jump to Vertical with Depth Jump ndikusintha komwe mumadumphira mwakuya mutangotsika kuchokera pamalumpha osunthika, komwe kungathandize kukulitsa mphamvu zamphamvu komanso luso la plyometric.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Kwakukulu kupita Patsiku?

• Mapapu a plyometric amathanso kukulitsa magwiridwe antchito anu a Broad Jump to Vertical, chifukwa amapangitsa kuti mwendo wanu ukhale wolimba komanso mphamvu zophulika, zonse zomwe ndizofunikira kuti mudumphe bwino.
• Kudumpha kwa bokosi ndi masewera enanso okhudzana, chifukwa sikuti amangodumphadumpha molunjika komanso amawonjezera mphamvu zanu zophulika ndi kulumikizana, zonse zomwe zili zofunika pakudumpha kwamphamvu kwa Broad Jump to Vertical.