Litlhoko tsa morao-rao tsa plyometric ke mekhoa e tsoetseng pele e ka sebelisoang ho hlaolela matla le bokhoni. Le hoja batho ba bangata ba tsepamisitse mohopolo pele, ke habohlokoa ho kenyeletsa lipapali tse hlahisang matla le botsitso nakong ea ho ikoetlisa ka morao.
Ke Hobane'ng ha U Tsamaea Hamorao?
Ho eketsa mefuta eohle ea mahlakoreng a mangata ho koetliso ea hau ke ea bohlokoa. Mehato ea morao-rao ha e ntlafatse matla, botsitso le ts'ebetso feela, li boetse li thusa ho fokotsa kotsi ea likotsi tsa lipapali ka ho ntlafatsa tekanyo ea litekanyetso le botumo bo botle ka 'mele oohle le ho ntlafatsa botsitso ba monoana, lengole le maqaqailana.
Litlhapi tsa morao-rao li boetse li thusa ho haha matla a lekaneng haholoanyane ka mesifa ea 'mele o ka tlase, ho akarelletsa le baholehi ba hip le ba- adductors .
Baatlelete ba atisang ho fetola tsela, ho khaola kapa ho pota, lichelete tsa lateral li tla ntlafatsa tshebetso ea lipapali. Haholo-holo, ba bapalang lipapali le lipapali tsa lekhotla-tse kang bolo ea maoto, basketball, bolo ea maoto, rugby, le tennis-hammoho le bapalami ba likepe, ba ratang lipapali tsa lipapali, ba ikoetlisang lipapali, esita le ba hloang majoe, ba ka rua molemo ka ho eketsa li-drill tloaelo ea koetliso.
Lebaka la Plyometrics
Baatlelete ba lokela ho boloka matla, ho laola le ho leka-lekaneng nakong ea ho potlakela ho tsamaea ka mahlakoreng le ka morao. Ka kakaretso, semathi se ka hlahisa matla ka litsela tse peli: (1) ho sebelisa boima ba 'mele oa hae, kapa (2) ho sutumetsa kapa ho lahlela ntho e boima.
Tsamaiso ea plyometric ke e 'ngoe ea litsela tse bonolo le tse atlehang haholo bakeng sa baatlelete ho hlahisa le ho eketsa matla . The jumpal plyometric jump ke mosebetsi o mong o sebelisang boima ba 'mele oa moatlelete ho hlahisa matla.
Pele o etsa marumo a lateral plyometric, sebaka se setle sa baatlelete ho qala ho theha matla a fokolang a 'mele ke ka ho etsa li- drill tse bonolo (tse kang mechine e nang le litepisi le li-dot drills) ebe ka nako e khutšoanyane o haha ho ea holimo. Lisebelisoa tse ling tse ntle ho kemiso ea plyometric li akarelletsa ho tsoa ka ntle ho tsohle, litepisi tsa matha le li-burpees.
Kamoo U ka Etsang Katleho Katleho ea Plyometric
Ena ke boikoetliso bo tsoetseng pele ba plyometric bo lokelang ho etsoa feela ka mor'a hore motho e be le matla le bonngoe bo botle. Pele ho etsa marotholi a lateral plyometric, baatlelete ba lokela ho khoneha ho qeta litebelisoa tsa litekete (ho theohela pele / morao le ka lehlakore / lehlakoreng ka mekoallo e tlaase). Ka mor'a moo, ba lokela ho khona ho phethela lintlheng tsa plyometric, tse kang ho fofa ka maqhubu.
The Ready: Ke feela etsa boikoetliso bona ka mor'a ho futhumala ka ho feletseng. U tla batla ho qala ka letho ho feta moeli fatše ho fihlela u phutholohile ka ho qhomela ka mahlakoreng. Qoba ho etsa mosebetsi ona ka thata (joalo ka konkreite) e thata ho manonyeletso. Itloaetse ka sefate, joang, sehlabathe, lifate tse thata, kapa mokatong oa boikoetliso bakeng sa liphello tse ntle.
The Set: Ka maoto ho feta hip-bophara sehlakoreng, khumama ka mangole ho squat hang-hang.
The Go: Ho potlakisa lirethe tsa hao ka potlako ho suthela holimo le ka nģ'a lehlakoreng le leng la mola. Naha fatše 'me u amohele tšabo eo ka ho teba ka ho teba. Pheta hape ho khutlela morao le ho feta holim'a mohala ha u ntse u boloka mahetla le mapheo a sekoti mme o shebile pele.
U ka fapana ho lulisa ha hau e le hore u ka theoha 'me u khutlele maotong ka bobeli hang-hang, kapa u nke sebaka ka leoto le le leng pele u khutlisetse ka mohato o mokhutšoanyane oa habeli.
Ba bakae? Etsa likarolo tse mashome a mararo ho isa ho a 60, ho phomola metsotsoana e 60 ho isa ho e 90 ebe u pheta lieta tse 3 kapa u li kenyelletsa kemiso ea ho potoloha.
Tsoelo-pele: Etsa hore lebelo le bophahamo ba litsuoa li lebelo. Itloaetse ho hlakola mola le maoto a hao a holimo le a holimo, mobu o bonolo 'me o khutla kapele. Hang ha u phutholohile, eketsa boholo le bophahamo ba tšitiso eo u fetang ka eona. Eketsa lisenthimithara tse seng kae ha u ntse u ntlafatsa.
Eketsa bothata: Etsa likopi tse lekanang. Sena se tla hlahisa matla, matla le botsitso. Ho ruruha, ho theoha, ho ema le ho senya leoto le le leng ho tla thusa ho haha botsitso le botsitso.