Kev qoj ib ce ua rau quads, nqaij leeg, thiab glutes. Zoo rau qhov tau txais qhov hnyav thiab nce nrawm thiab ntsuas lub zog. Qhov kev tawm dag zog no yog koom nrog pab pawg plyometric thiab lub hom phiaj yog txhawm rau nqus quadriceps thiab gluteus maximus leeg. Ntxiv rau qhov dhia tawm nrog lub barbell, sab nraub qaum thiab cov leeg nqaij pom tau siv. Kev txav mus los yog qhov nyuaj heev thiab tsuas yog yuav tsum tau ua los ntawm cov kis las uas tau paub dhau los. Cov pib tshiab tuaj yeem ua nws yam tsis muaj cov khoom siv kis las.
Barbell Jumping Technique
Cov ceg yuav tsum yog txog lub xub pwg dav sib nrug thiab nraub qaum ncaj. Thaum zaum, nqus pa thiab txo koj tus kheej kom sib npaug nrog hauv av. Yog tias koj mus qis dua, nws yog ib qho tseem ceeb los saib xyuas qhov kev xav thiab zam kev tsis xis nyob. Ua pa tawm, thawb lub zog nrog koj pob taws thiab dhia.
Sim dhia tawm kom siab li ntau tau, "caij nplooj ntoo hlav" koj lub duav kom ntau li ntau tau. Thaum koj luj taws kov hauv av dua, tam sim pib zaum zaum tshiab. Thaum tsaws, koj txhais taw yuav tsum kov hauv av tib lub sijhawm. Khoov koj lub hauv caug me ntsis kom muag tsaws. Nws kuj tseem tsim nyog siv cov khau muag muag, ib qho uas yuav tsum tau ua kom zoo zoo. Koj yuav tsum tau tsav ntawm qhov chaw mos, zam kev asphalt lossis pob zeb ua ke.
Siv qhov hnyav thaum ua qhov barbell dhia ua rau muaj kev pheej hmoo ntawm kev raug mob. Ntawm qhov tod tes, qhov no yuav pab koj ua haujlwm koj cov leeg kom zoo dua, tab sis koj yuav tsum tau ceev faj heev thaum tsaws.
Cov txiaj ntsig ntawm Barbell Jumping
Ua ntej tshaj plaws, barbell jumps pab txhawb kev txhim kho lub zog tawg. Nws kuj tseem xav tau lub zog ntau kom ua tiav kev txav mus los, thiab koj tuaj yeem siv nws hauv koj txoj haujlwm kev qhia thaum koj tawm tsam rog. Feem ntau, kev txav mus los yog siv rau hauv kev ncaws pob xws li ntaus pob, ncaws pob, thiab lwm yam. Txawm li cas los xij, cov kws tsim txuj ci feem ntau siv nws.
Nco ntsoov tias ua ntej pib ua haujlwm, koj yuav tsum tau sov kom zoo, vim tias lub nra hnyav yuav cuam tshuam rau cov leeg thiab pob qij txha. Yog tias lub zog siv los ntawm koj los qhia cov leeg ntawm ob txhais ceg, tom qab ntawd ua nws thaum pib ntawm kev sib tham.
Cov Lus Qhia rau Cov Ncaws Pob Thaum Ua Barbell Jumps
Txhawm rau zam kev raug mob, koj yuav tsum xyuas kom koj ob txhais ceg tsis txuas ntxiv thaum tsaws. Ib txwm khoov koj lub hauv caug pob qij txha me ntsis. Nws kuj tseem yuav tsum tau cushioned nrog koj ob txhais ceg kom txo kev ntxhov siab ntawm koj lub hauv caug. Sai li koj txhais taw tsoo hauv av, tam sim pib zaum zaum tshiab. Qhov kev tawm dag zog yuav tsum tau ua tas li nyob rau hauv cov yam ntxwv zoo, thiab qhov no xav tau kev paub dhau los.
Amateurs, thaum ua qhov dhia nrog barbell, yuav tsum xaiv qhov hnyav ntawm qhov projectile kom lawv tuaj yeem ua los ntawm 6 txog 10 rov ua dua. Nws tseem yog qhov tseem ceeb uas cov neeg sawv cev zaum kawg ntawm txhua pawg tau ua tiav nrog qhov nyuaj. Txiv neej thiab ntxhais yuav tsum ua 3 lossis 4 pawg, thiab peb twb tau tham txog tus lej rov ua dua lawm. Nco ntsoov tias kev tawm dag zog yog qhov nyuaj heev los ntawm cov txheej txheem kev pom thiab koj yuav tsum tau them nyiaj tshwj xeeb rau cov txheej txheem. Pib ua kom tiav nws yam tsis siv qhov hnyav.
Raws li peb tau hais, qhov kev txav no yog plyometric. Hauv qee kis kis las, lawv nrov heev, vim tias lawv tso cai rau koj los txhim kho lub zog ntawm cov leeg. Qhov tseem ceeb yog ua raws cov txheej txheem txhawm rau kom tsis txhob tau txais kev puas tsuaj uas tuaj yeem coj koj tawm ntawm "game" ntev. Hauv ntau qhov, kev nyab xeeb ntawm kev tawm dag zog yog txhawb los ntawm kev ua kom sov zoo. Tsis txhob quav ntsej nws.
Txheeb tawm cov txheej txheem dhia barbell hauv cov vis dis aus no:
