Pitani Patsogolo

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

Ukuxhumana kwe Pitani Patsogolo

Zochita zolimbitsa thupi za Forward Jump ndi ntchito yamphamvu komanso yopatsa mphamvu kwambiri yomwe imapindulitsa kwambiri thanzi la mtima wamtima, imapangitsa kuti thupi likhale lolimba, komanso limathandizira kulimba mtima. Ndiwoyenera anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kuwongolera kachitidwe kawo kamasewera kapena kuphatikiza mayendedwe ophulika pamasewera awo olimbitsa thupi. Pochita nawo Forward Jump, anthu amatha kuwonjezera mphamvu zawo, kulimbikitsa kuwotcha mafuta, ndikukhala ogwirizana komanso ogwirizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pitani Patsogolo

• Kenako, tembenuzani manja anu kumbuyo kwinaku mukuweramitsa mawondo mozama, kukonzekera thupi lanu kuti lilumphe kutsogolo.
• Mukuyenda mwachangu, tembenuzirani manja anu kutsogolo ndikugwiritsa ntchito mphamvu zochokera m'miyendo yanu kulumpha patsogolo momwe mungathere.
• Gwirani mofewa pamipira ya mapazi anu, kugwada mawondo anu kuti mutenge mphamvu.
• Pomaliza, sinthaninso malo anu poyimiriranso mowongoka, kukonzekera kulumpha kotsatira.

Izinto zokwenza Pitani Patsogolo

• Fomu Yolondola: Fomu yoyenera ndiyofunikira kwambiri podumphira kutsogolo. Yambani pamalo a squat ndi mapazi anu motalikirana ndi mapewa. Kwezerani manja anu kumbuyo ndikukankhira kumbali ndi mapazi onse awiri, kulumpha kutsogolo momwe mungathere. Yesani kutera mofewa pamipira ya mapazi anu ndipo nthawi yomweyo mulowe mu squat. Zolakwa zomwe muyenera kuzipewa ndizosagwedezeka ndi manja, zomwe zingachepetse mtunda wanu wodumphira, ndikutera mopanda phazi, zomwe zingayambitse kuvulala.
• Gwiritsani Ntchito Mikono Yanu: Mikono yanu imagwira ntchito yofunika kwambiri pakudumphira kutsogolo. Amapereka mphamvu ndikuthandizira kukupititsani patsogolo. Atembenuzireni mmbuyo pamene mukutsika mu malo a squat ndikuwabweretsa kutsogolo pamene mukudumpha.
• Kupita Pang'onopang'ono: Osayesa kulumpha mothamanga kwambiri. Yambani ndi

Pitani Patsogolo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pitani Patsogolo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Forward Jump. Ndi masewera olimbitsa thupi a plyometric omwe amathandizira kulimbitsa mphamvu zotsika za thupi komanso kulimbitsa thupi konse. Komabe, ndikofunikira kuti muyambe ndi kudumpha pang'ono ndikuwonjezera mtunda pang'onopang'ono pamene mphamvu ndi luso lanu zikukula. Ndikofunikiranso kuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuganizira zopempha uphungu kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pitani Patsogolo?

• The Straddle Jump imaphatikizapo kutambasula miyendo yanu mumlengalenga pamene mukudumpha kutsogolo.
• Pike Jump ndi kulumpha kutsogolo komwe mumayang'ana miyendo yanu molunjika ndikuyesera kukhudza zala zanu mumlengalenga.
• The Half-Twist Jump ndi kulumpha kutsogolo ndi kupindika kwa madigiri 180 mkati mwa mlengalenga.
• Full-Twist Jump ndi kulumpha kutsogolo komwe mumapanga kutembenuka kwathunthu kwa madigiri 360 mukakhala mumlengalenga.

Izinto zokufunda ezishisa ezivumelekile Pitani Patsogolo?

• Mapapo ndi ntchito ina yomwe imagwirizana ndi Forward Jump, chifukwa imayang'ana minofu yofanana ya m'munsi ndipo imatha kukulitsa kukhazikika kwanu komanso kulumikizana, zomwe ndizofunikira kuti mutsike bwino mukadumpha.
• Kudumpha kwa bokosi la plyometric kungathenso kuthandizira Forward Jump, chifukwa kumaphatikizapo kuphulika kofanana, kudumpha, komwe kungathandize kukonza njira yanu yonse yodumphira, mphamvu, ndi kupirira.