Lateral Box Jump

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

Ukuxhumana kwe Lateral Box Jump

The Lateral Box Jump ndi masewera olimbitsa thupi omwe amathandizira kufulumira, mphamvu, komanso kuyenda kotsatira, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga omwe amachita nawo masewera omwe amafuna kusintha mwachangu. Ndizoyenera kwa okonda masewera olimbitsa thupi apakatikati mpaka apamwamba, chifukwa zimafuna mphamvu ndi kugwirizana. Mwa kuphatikiza masewera olimbitsa thupi muzochita zanu, mutha kusintha masewera anu onse, kuwonjezera mphamvu zocheperako, komanso kulimbikitsa thanzi la mtima.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lateral Box Jump

• Phimbani mawondo anu pang'ono, kanikizani m'chiuno mwanu ndikugwedezanso manja anu kuti mukonzekere kudumpha.
• Pogwiritsa ntchito mphamvu yochokera m'manja mwanu, thamangitsani ndi mapazi onse awiri ndikudumphira cham'mbali pabokosilo, ndikutera mofewa komanso mowongolera.
• Dzisungireni nokha pabokosi kwakanthawi musanadumphirenso pomwe mudayambira.
• Bwerezani ntchitoyo mbali inayo potembenuka ndikudumpha mbali ina.

Izinto zokwenza Lateral Box Jump

• Kutalika kwa Bokosi: Sankhani bokosi lomwe liri lalitali molingana ndi msinkhu wanu wolimbitsa thupi. Cholakwika chofala ndikusankha bokosi lomwe liri lokwera kwambiri, zomwe sizimangopangitsa kuti ntchitoyo ikhale yochepa komanso imawonjezera chiopsezo cha kuvulala. Yambani ndi kutalika kwapansi ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi chidaliro chanu zikukula.
• Kutenthetsa: Muzitenthetsa nthawi zonse musanayambe masewera olimbitsa thupi, kuphatikizapo Lateral Box Jump. Izi zidzakonzekeretsa minofu yanu yolimbitsa thupi, kuwonjezera kusinthasintha kwanu, ndikuthandizira kupewa kuvulala.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Kudumpha kulikonse kuyenera kuyendetsedwa ndi dala. Izi sizidzangothandiza

Lateral Box Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lateral Box Jump?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lateral Box Jump, koma ayenera kuyamba ndi bokosi lalitali lalitali kuti atsimikizire kuti atha kuyenda bwinobwino. Ndikofunikira kuphunzira mawonekedwe oyenera kuti musavulale. Pamene akupeza mphamvu zambiri ndi chidaliro, amatha kuwonjezera kutalika kwa bokosilo pang'onopang'ono. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa mukayamba masewera olimbitsa thupi atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lateral Box Jump?

• Bokosi Lateral Lumphani ndi Burpee: Mukafika pabokosi, tsikirani pansi, pangani burpee, kenako kudumphanso. Izi zimawonjezera mphamvu ya thupi lonse ndi gawo la cardio pakuchita masewera olimbitsa thupi.
• Weighted Lateral Box Jump: Kugwira ma dumbbells kapena mpira wamankhwala pamene mukudumpha kumawonjezera kukana ndikuwonjezera mphamvu yolimbitsa thupi.
• Lateral Box Lumpha ndi Squat: Mukatera pabokosi, chitani squat yakuya musanadumphe kumbuyo. Izi zimagwira ntchito kwambiri glutes ndi ntchafu.
• Lateral Box Jump ndi Knee Tuck: Izi zimaphatikizapo kugwedeza bondo pamwamba pa kulumpha, zomwe zimawonjezera kulimbitsa thupi m'mimba pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Lateral Box Jump?

• Mapapu a plyometric ndiwowonjezeranso kwambiri ku Lateral Box Jump chifukwa amaphatikizanso mayendedwe ophulika ndi kusuntha kwapambuyo, komwe kumatha kukulitsa luso lanu, kukhazikika, komanso kulumikizana, kofunikira pakudumpha bwino kwamabokosi.
• Kukwera kwa ng'ombe kumathanso kugwirizana ndi Lateral Box Jump polimbitsa minofu ya m'munsi mwa mwendo, kukulitsa mphamvu zanu zodumphira ndi kutsetsereka kokhazikika, zomwe ndizofunikira kwambiri pakudumpha kotetezeka komanso kothandiza pamabokosi.