Boikoetliso bo holimo ba 10 ba plyometric: tsela e molemohali ea ho chesa mafura.

Koetliso ea Pometometric e ipapisitse le boikoetliso ba ho tlola mme e etselitsoe nts'etsopele ea lebelo le matla. Plyometrics e se e tsebahala haholo joalo ka baatlelete ba litsebi (skiers, sprinters) le Amateurs. Re u fa litlhahiso tse 10 tse ntle ka ho fetisisa tsa plyometric tseo u ka li etsang lapeng.

Melemo ea koetliso ea plyometric:

• Koetliso ea Pometometric e thusa ho nts'etsapele matla a mesifa a phatlohang, matla a lipapali le lebelo la karabelo.

• U tla khona ho qeta hora ea boikoetliso bo joalo ho chesa lik'hilojule tse 500-600 le ho potlakisa metabolism ea hau.

• Mananeo a Pometometric ha a tlatsetse ho senyeheng ha mesifa, ka hona o tla chesa mafura le ho bopa sebaka ka nako e le ngoe.

• Plyometrics ke e 'ngoe ea litsela tse atlehang ka ho fetisisa mafura a tukang mmeleng o ka tlase. Haeba u tšoenyehile ka mafura liropeng, li-breeches le cellulite, joale etsa boikoetliso bo joalo khafetsa.

• Plyometrics e ntlafatsa ts'ebetso ea mesifa, mesifa le methapo. Sena se tla o lumella ho matha ka lebelo, ho tlola holimo le ho feta ho otla.

• E thathamisitsoe ka tlase mananeo ha se a ba qalang!

• Bakeng sa batho ba nang le likotsi tse sa foleng le maloetse a manonyeletso, li-plyometric ha li lakatsehe.

Plyometrics: Li-workout tse holimo tse 10 tse lokiselitsoeng hantle

1. Plyo Legs ho tloha Power 90 le Tony Horton

Haeba u sa tsoa qala ho etsa li-plyometric, leka ho qala Plyo Legs le Tony Horton. Ena ke lenaneo le theko e tlaase le loketseng batho ba bangata ba amehang. Ka video ena, Tony o kentse feela boikoetliso "bo otlolohileng" ba plyometric, mme ho etsa hore ho be bonolo ho hlophisa nako ea sehlopha. Thuto e nka metsotso e 50, empa qalong u na le boikoetliso bo bolelele ba metsotso e 10. Ntle le moo, koetliso e tsitsinyeha hanyane ka hanyane ke matla, kahoo o tla pholoha thuto ho tloha qalong ho isa qetellong. Lisebelisoa tse ling ha li hlokahale.

• Plyo Maoto: metsotso e 51

Bala ho eketsehileng ka Power 90 ..

2. Plyo Fix ho tloha ho 21 Day Fix ka Autumn Calabrese

Ntho e 'ngoe e fapaneng le plyometric e bonolo e tla lumellana le lingaka tse ngata, ena ke Plyo Fix. Autumn Calabrese e thehile koetliso e mabapi le litšupiso: nako ea metsotso e 30 feela, ka sebopeho se nepahetseng le ka likheo lipakeng tsa boikoetliso. Pele u tlameha ho mamella makhetlo a 'maloa a "chesang", empa butle-butle matla a lenaneo a tla fokotseha. E mong oa banana o bontša phetoho e bonolo ea boikoetliso, ka hona o ka nolofatsa thuto kamehla. Koetliso e boetse e etsahala ntle le lisebelisoa tse ling.

• Plyo Lokisa: metsotso e 32

Bala ho eketsehileng ka 21 Day Fix…

3. Lokisa Plyo Fix Extreme ho tloha Extreme ka Autumn Calabrese

Haeba u se u fetile Plyo Fix, ke nako ea ho leka lenaneo la plyometric le tsoetseng pele haholo ka Autumn Calabrese. Plyo Fix Extreme e hahiloe ka molao-motheo o ts'oanang: mekoloko e mengata, ho ema hanyane lipakeng tsa boikoetliso le metsotso e tšoanang ea 30. Leha ho le joalo, lekhetlong lena u emetse boikoetliso bo rarahaneng ho feta moo moroalo o eketsehileng fana ka li-dumbbellstse sa kang tsa sebelisoa lenaneong la pele. Koetliso ha e bonolo, empa haeba u batla ho ba le maoto a mosesaane a matle le 'mele o nang le lithane, u tlameha ho sebetsa ka thata. Bakeng sa ho tsamaisa boikoetliso, nka boima ba 'mele ba li-dumbbells kapa boikoetliso bo se nang boima ho hang.

• Plyo Fix Extreme: Metsotso e 31

Bala haholoanyane mabapi le Fix Extreme ..

4. Combat Shock Plyo ho tsoa Les mills

Shock Plyo a ka tšosa haholo: lenaneo le qala ka nyakallo e kholo. Le hoo e batlang e ha ho futhumala sehlopha sa New Zealand sa barupeli Les mills tla nka o theoha ka sephethephethe motsamao plyometric. Boikoetliso bo nkeloa sebaka ka potlako haholo, o tla tsamaea tlasa mmino o monate ka ho ema hanyane. Leha ho le joalo, halofo ea bobeli ea lenaneo tempo e ntse e fokotseha butle-butle. Ha re phethela, o tla fumana boikoetliso bo 'maloa bo tla matlafatsa katleho. Bakeng sa ho ikoetlisa u tla hloka li-dumbbells kapa pancake ho tsoa molamu.

• Shock Plyo: metsotso e 29

Bala haholoanyane ka Ntoa…

5. Potoloho ea Plyometric Cardio e tsoang ho Insanity le Shaun T.

Empa haeba u batla ho tšosa palo ea plyometric haholo, leka Plyometric Cardio Circuit ho tloha Insanity. Mohlomong lekhetlo la pele u ke ke ua khona ho mamella boikoetliso bona ho tloha qalong ho isa qetellong, empa ka katleho e 'ngoe le e' ngoe e ncha u tla ntlafatsa litholoana tsa hau. Shaun T o tseba ho u etsa hore u sebetse 100%. Litokollo: o tla fana ka tsohle ho fihlela motsotsoana oa ho qetela oa thuto. Empa haeba u se u atlehile ka lenaneo lena, leka boikoetliso bo tsoetseng pele ho tloha khoeling ea bobeli ea Insanity - Max Interval Plyo. Inventory ha u hloke.

• Plyometric Cardio Potoloho: Metsotso e 42
• Nako ea Max Plyo: metsotso e 55

Bala haholoanyane ka bohlanya…

6. Plyo Shred ea UFC Fit le Mike Dolce

Plyo Shred - ena ke mofuta o mong oa tahlehelo ea boima ba 'mele ea plyometric. Sengoli sa eona ke mokoetlisi ea tsebahalang oa MMA fighters Mike Dolce. Lenaneo le tšoaroa ka mekhahlelo e 5, 'me khetho ea boikoetliso e ke ke ea bitsoa bonolo. Ho phethela thupelo ena ka katleho ha hoa lokela ho u tšosa li-burpees, Push-UPS le ho tlola ka leoto le le leng, hobane u emetse Plyo Shred mefuta e rarahaneng ea boikoetliso bona bo tloaelehileng. Leha ho le joalo, boikoetliso ha bo bolokehe ka sekhahla. Lisebelisoa tse ling ha li hlokahale.

• Plyo Shred: metsotso e 39

Bala ho eketsehileng ka UFC Fit ..

7. Hammer Plyometrics ho tsoa ho The Masters Hammer le Chisel le Sagi Kalev

Re ka re ts'ebetsong ea Hammer Plyometrics, o tla hloka lisebelisoa tse ling: sehlahisoa sa sefubelu kapa bareng, mme ka ho khetheha benche (leha o ka e etsa ntle le eona). Mona le uena u tla fumana khetho e khahlisang ea boikoetliso ba plyometrictse etsoang ka lebelo le phahameng. Likheo lipakeng tsa boikoetliso le nako e khuts'oane li tla u thusa ho hlola koetliso ho tloha qalong ho isa qetellong. Empa hopola hore Hammer Plyometrics (hammoho le lenaneo lohle la The Masters) le loketse feela batho ba koetlisitsoeng.

• Hammer Plyometrics: metsotso e 26

Bala ho eketsehileng ka The Masters Hammer le Chisel ..

8. Li-plyometric tse tsoang P90x le Tony Horton

Plyo Legs, eo re buileng ka eona qalong ea sengoloa, e ka nkuoa e le lenaneo la litokisetso ho Plyometrics ho tloha P90x. Tony Horton o boetse o sebelisa boikoetliso bo otlolohileng mme o fana ka mojaro o ka sehloohong maotong, empa ho rarahana ha plyometric ena ho phahame haholo. Koetliso e ntse e eketseha, ho tloha sekhahla se tlase ho ea holimo. Empa u se ke oa tšoenyeha, phetoho e matla le e khutsitseng ea boikoetliso videothreesome e ke ke ea bitsoa thata haholo. Ho tsamaisa lenaneo u ke ke ua hloka lisebelisoa tse ling, empa boitlhakiso bo 'maloa Tony o sebelisa setulo kapa setuloana (o ka se etsa ntle le tsona).

• Plyometrics: metsotso e 59

Bala ho eketsehileng ka P90x ..

9. Pure Willpower kapa Drip e tsoang ho Weider Ruthless Steve Uria

Empa haeba u sa batle ho qeta nako e ngata u le 'mele, u tla rata hore lenaneo lena ke Weider Ruthless. Steve Uria o hlahisitse seteishene sa livideo tsa metsotso e 20 bakeng sa ho theola boima ba 'mele le liforomo tse nyane. Lenaneo le kenyelletsa lihlopha tse 20 tse fapaneng, empa ka ho fetisisa plyometrics e matla ba emetse o ka ho ikoetlisa ea Boits'oaro bo hloekileng le Drip. Boikoetliso bo sa lebelloang bo tsoang ho Steve bo bonahala e le ba mantlha ebile boa khahlisa, empa bo etsa mosebetsi oa bona. U tla chesa mafura, u tiise mesifa le ho ntlafatsa sebopeho sa 'mele. Thepa ha e hlokehe.

• Boikemisetso bo hloekileng: Metsotso e 20
• Rotha: metsotso e 21

Bala ho eketsehileng ka Weider Ruthless ..

10. Grit Plyo oa Les mills

Grit Plyo - karohano e matla ke lenaneo la halofo ea hora. Barupeli Les Mills ba hlahisitse litlelase tse tla lebisa ho sephetho se phahameng ka nako e khuts'oane. U tla chencha boikoetliso ba matla bakeng sa lihlopha tse fapaneng tsa mesifa, le boikoetliso ba plyometric bakeng sa lebelo le mamello. Karolo e molemohali ke hore litokollo Sehlooho Plyo o tsoa khafetsa (likhoeli tse ling le tse ling tse 3), ka hona lenaneo ha le na nako ea ho teneha. Ho ithuta o hloka pancake ho tloha bareng kapa dumbbell. Likhatisong tse ling ho hlokahala sethala sa tlatsetso.

• Grit Plyo: metsotso e 30

More Lekhoalo ..

Haeba u batla ho etsa 'mele oa hau, ho ntlafatsa tšebetso ea hau ea' mele, ho chesa mafura 'meleng kaofela mme haholo maotong, joale o o etse molaoana ho ikoetlisa khafetsa ka boikoetliso ba plyometric. Qalong, o ka leka Plyo Fix, Shock Plyo kapa Plyo Legs ebe o ea mananeong a rarahaneng butle-butle.

Hape bala: Koetliso ea matla a 10 a lapeng hae metsotso e 30.