plyometrics

plyometrics, jise kood prashikshan yaa plios key roop mein bhee jaanaa jaataa haye, way vyayam hain jinamen maanspeshiyaan cumm samay key antaral mein adhikatam bull kaa prayog karati hain, jisamen shakti (gati-shakti) badhaane kaa lakshya hotaa haye. yeh prashikshan ack manspeshi vistaar seey teji seey yaa "visfotak" tareeke seey sankuchan kii or badhane key liye seekhane parr kendrit haye, jaise kii vishesh baar-baar koodana. plyometrics kaa upayog mukhya roop seey athletes, vishesh roop seey marshel kalakaron, dhaavakon aur oonchi kood karane vaalon dwara pradarshan mein sudhaar key liye kiya jaataa haye, aur fitness kshetra mein bahut cumm matra mein upayog kiya jaataa haye.
avalokan.
plyometrics mein pramukh maanspeshiyon kii twarit pratikriya aur lochdaar gunon koo sakriya karane key liye visfotak abhyaas shamil hain. ise shuru mein 1950 key dashak mein soviyat olympians dwara apanaaya gayaa thaa, aur phir duniya bhar key khilaadiyon dwara apanaaya gayaa thaa. plyometrics kaa upayog karane vaale khelon mein basketball, tennis, badminton, squash aur volleyball key saath-saath football key vibhinn code shamil hain. plyometrics" shabd fred wilt dwara soviyat athletes koo track aur feeled mein apane ayojanon key liye taiyar hotey dekhane key baad gadhaa gayaa thaa. unhone plyometrics koo badhaava dene key liye prashikshak michael yessis key saath sahyog shuru kiya.
1980 key dashak kii shuruat mein isaki shuruat key baad seey, plyometrics key dou roop vikasit hue hain. mool sanskaran mein, russie vaigyaanik yuri varkhoshansky dwara banaaya gayaa, ise sadame kii vidhi key roop mein paribhaashit kiya gayaa thaa. isamen, khilaadi oonchaai seey neeche girata haye aur utarane parr ack "sadame" kaa anubhav kartaa haye. yeh badale mein ack majboor sanaki sankuchan laayega jise turant ack kendrit sankuchan mein badal diyaa gayaa kyonki athlete oopar kii or kood gayaa. landing aur takeoff koo bahut cumm samay mein, 0.1-0.2 sekand kii seema mein nishpaadit kiya gayaa thaa. visfotak plyometrics mool roop seey varkhoshansky dwara banaae gaye drishtikon kaa varnan kartaa haye. unhone kaee alag-alag abhyason key saath prayog kiya, lekin landing aur takeoff mein balon koo doharaane key liye gaharaai seey koodana sabse achchha prateet huaa.
sanyukt raajya america mein adhik hudd taka dekhe jaane vaale plyometrics key dusare sanskaran mein nishpaadan samay kii parwah kiye binaa kissy bhee prakaar kii kood shamil haye.
vyutpatti.
plyometric shabd yunani jadon kaa ack sanyojan haye jiska arth haye maap koo badhaana-"pleo-" kaa arth haye "adhik" aur "metrick" kaa arth haye "lambai".
"plyo-" yunani shabd "plythene" seey aataa haye, jiska arth haye "badhaana."pleo" "adhik" key liye yunani shabd haye, aur metrick kaa shaabdik arth haye "maapana."
itihas.
fred wilt, ack poorv americi olympic lambi doori key dhaavak, koo plyometrics shabd banaane kaa shreya diyaa jaataa haye. vaha sweekaar karate hain kii yeh ack bahut achchha shabd naheen haye, lekin yeh sabse achchha thaa joe way track aur feeled mein apane karyakram seey pahale rusiyon koo apane abhyaas mein koodate hue dekhane key baad curr sakate they. vaha samajh naheen paa rahey they kii americi kaee sthir khinchaav curr rahey they, lekin way dridhata seey maanate they kii yeh ack kaaran thaa kii way kaee ghatnaaon mein itane safal kyon they.
1980 key dashak kii shuruat mein apani shuruat seey, plyometrics shabd ney adhik lokpriyata hassil kii aur abb achchi tarah seey sthaapit haye. jaba fred koo russie prashikshan vidhiyon key kshetra mein michael yessis dwara kiye jaa rahey kaam key baare mein pataa chalaa, tou unhone jaldi seey plyometrics parr jaankaari key prasaar mein madad karane key liye milkar kaam kiya.
1980 key dashak kii shuruat mein soviyat sangh mein varkhoshansky kaa daura karane aur unake saath kaam karane vaale yessis key sahyog seey, plyometrics kaa dheere-dheere america mein prasaar kiya gayaa. yessis ney plyometrics parr iss jaankaari koo america mein vaapas laaya aur agale varshon mein visfotak shakti koo prashikshit karane aur sudhaarne key liye iss vidhi kaa upayog karane key aur bhee adhik tareeke banaane mein saksham thaa. 
plyometrics (sadma vidhi) 1960 key dashak key anta mein, 1970 key dashak kii shuruat mein yuri varkhoshansky dwara banaai gaee thee. taba seey, athletes kii apekshaakrit seemit sankhya key kaaran athletic pradarshan mein sudhaar key liye plyometrics kii sadame kii vidhi kaa abhee bhee abhyaas kiya jaa rhaa haye. yeye khilaadi abhee bhee gaharaai seey koodate hain, joe kii sadame kii vidhi mein pramukh abhyaas haye, varkhoshansky dwara sthaapit dishaanirdeshon key anusaar.
adhikansh khilaadi saral aur jatil kood koo nishpaadit karate hain aur unhein kood prashikshan key bajaay plyometrics kahate hain jaisa kii ateet mein kahaa jaataa thaa. isamen gaharaai seey koodana shamil haye jise varkhoshansky dwara anushansit tarikon seey nishpaadit kiya gayaa thaa. kood prashikshan kaa yeh roop bahut lokpriya haye lekin plyometrics sabhi prakaar kii kood key liye ack prachalit shabd haye, chaahe kood koo nishpaadit karane mein kitna bhee samay lagey. iska upayog itna vyaapak haye kii plyometric honey key roop mein varnit push-upp koo dhoondhana bhee sambhav haye.
plyometrics shabd key vyaapak upayog aur appeal key kaaran, varkhoshansky dwara vikasit plyometrics kaa sahee arth adhikansh bhaag key liye bhulaa diyaa gayaa haye. varkhoshansky vaigyaanik aur coaching donon kshetron mein duniya bhar mein jaane jaate they aur sammaanit they. sanyukt raajya america mein way apekshaakrit agyaat they, sivaay unake kuchh lekhon key jinka anuvaad aur prakaashan "soviyat khel sameeksha" mein kiya gayaa thaa, jise baad mein "fitness aur khel sameeksha antarrashtriya" kahaa gayaa.
sadame kii vidhi banaane key alawa, varkhoshansky koo maanspeshiyon key sankuchan kii khinchaav-sankshipt avadharana aur vishesh (gatishil patrachar) shakti abhyason key vikas kaa shreya diyaa jaataa haye. plyometrics, yaa vishesh roop seey shock vidhi, koo vishesh shakti vikas kaa ack roop maanaa jaataa haye.
plyometric prashikshan lene seey pahale, una koodon koo alag karna aavashyak haye jinhen aamtaur parr plyometric aur vaastavik plyometric kood kahaa jaataa haye jaisa kii gaharaai mein kood mein udaaharan diyaa gayaa haye joe sadame kii vidhi kaa udaaharan haye. poorv soviyat sangh mein shock vidhi key roop mein isaki sthaapana key baad seey, yessis dwara banaae gaye plyometric abhyaas key anya roop hain jinamen kood abhyaas shamil naheen hain. inn abhyason key vivaran aur chitron key liye "visfotak daud" aur "visfotak plyometrics" dekhein. inn abhyason mein khinchaav-sankshipt avadharana shamil haye joe aghaat vidhi key antargat aatee haye.
vidhi.
gaharaai seey koodane parr, khilaadi koo utarane parr ack jhataka lagata haye jisamen koolhe, ghutane aur takhane kii vistaarak maanspeshiyon mein ack shaktishali sanaki sankuchan hotaa haye. maanspeshiyon key visfotak roop seey pratikriya karane key liye, vilakshan sankuchan koo phir jaldi seey samamit (jaba neeche kii or andolan bund hoe jaataa haye) aur phir cumm seey cumm samay mein kendrit sankuchan mein badal diyaa jaataa haye. isase khilaadi jitna sambhav hoe utanaa oopar kii or kood sakata haye.
sanaki sankuchan mein, maanspeshiyon koo anaichhik roop seey lamba kiya jaataa haye, jabaki sankendrit sankuchan mein, maanspeshiyon koo tanaav key baad chhota curr diyaa jaataa haye. adhikansh khinchaav aur chhota honah maanspeshiyon key bajaay shamil maanspeshiyon seey judee nason mein hotaa haye. 
gaharaai seey koodane key liye, khilaadi ack oonche munch parr khadaa hotaa haye, aamtaur parr oonche seey adhik naheen, aur phir baahar nikalata haye aur farsh key saath sampark karane key liye ack urdhvaadhar maarg mein neeche girata haye. adhikansh khilaadiyon dwara upayog kii jaane vaali oonchaai aamtaur parr prashikshan key shuruati charanon mein kaafee cumm hoti haye. kunji yeh haye kii khilaadi takeoff platform kii oonchaai key sambandh mein kitni oonchi koodata haye. takneek aur kood kii oonchaai iss samay sabse mahatvapurna hain. 
jaba shareer gir rhaa hotaa haye, tou athlete maanspeshiyon koo tanaav dekar maanspeshiyon koo prabhaav key liye sachet roop seey taiyar kartaa haye. jiss farsh parr khilaadi neeche girata haye, vaha kuchh hudd taka lachila honah chaahiye, mukhya roop seey chot kii roktham key liye. farsh key sampark mein aaney parr, khilaadi suraksha key liye kuchh bull koo avashoshit karane key liye thodaa pair modata haye. haalaanki, maanspeshiyon aur tendon dwara nibhai gaee mukhya bhoomika landing mein anubhav kiye gaye bull kaa saamana karna haye. yeh bull vilakshan sankuchan mein saha liya jaataa haye. jaba maanspeshiyon kaa sankuchan paryaapt roop seey achchha hotaa haye, tou yeh bahut jaldi neeche kii or jaane vaali gati koo rokane mein saksham hotaa haye.
iss charan koo kabhi-kabhi parishodhan kaa charan kahaa jaataa haye jisamen khilaadi kuchh bull koo avashoshit kartaa haye aur maanspeshiyon key majboot sanaki sankuchan seey neeche kii or chalana bund curr detaa haye. majboot sanaki sankuchan maanspeshiyon koo takeoff key liye ack visfotak tareeke seey kendrit sankuchan mein badalane key liye taiyar kartaa haye.
jaba khilaadi farsh parr girata haye, tou shareer utarane parr ack prabhaav kaa anubhav kartaa haye. step-off platform kii oonchaai jitani adhik hogi, landing parr prabhaav bull utanaa hii adhik hoga. yeh shareer koo ack jhataka detaa haye jisake liye shareer ack majboot anaichhik maanspeshiyon key sankuchan seey gujarta haye taaki shareer koo jameen parr girane seey rokaa jaa sakey. yeh badale mein maanspeshiyon aur tendon mein bahut tanaav paida kartaa haye joe phir oopar kii or vaapas chalaa jaataa haye. maanspeshiyon key sankuchan mein jitani teji seey parivartan hotaa haye, utani hii adhik shakti paida hoti haye aur parinamswarup oonchaai praapt hoti haye.
vishesh roop seey, utarate samay maanspeshiyon aur tendon koo ack khinchaav (sanaki sankuchan) seey gujarna padata haye joe utpann bull key kuchh hisse koo avashoshit karane key liye aavashyak hotaa haye, lekin sabse mahatvapurna baat, landing parr honey vaale sadame seey utpann bull kaa saamana karane key liye. jitna adhik aghaat (utarane parr anubhav kii gaee shaktiyaan), utanaa hii adhik vilakshan sankuchan hoga, joe badale mein aur bhee adhik tanaav paida kartaa haye. yeh tanaav, joe sambhaavit bull haye, taba vaapsee andolan mein vaapas diyaa jaataa haye jaba maanspeshiyon kaa sankuchan kendrit yaa chhota honey vaale shasson mein badal jaataa haye.
haalaanki, oorjaa kii adhikatam vaapsee key liye, bull praapt honey seey laker vaapas aaney taka kaa nyuntam samay samaapt honah chaahiye. balon koo praapt karane aur unhein vaapas dene key beach jitna adhik samay lagata haye, vaapsee utani hii cumm hoti haye aur kood mein utani hii cumm oonchaai praapt kii jaa sakati haye. adhikansh lambai aur chhota honah sambandhit maanspeshiyon mein hotaa haye jinamen adhik loach hoti haye.
yeh kahane kaa ack aur tarika yeh haye kii jitna teji seey vikendra seey sankendrit sankuchan kii or rukh kiya jaayega, utanaa hii adhik bull utpann hoga aur vaapsee kii gati utani hii adhik hogi. switching kii gati behad tej haye, 0.20 sekand yaa usase cumm. udaaharan key liye, uchch-stariya dhaavak usa sanaki sankuchan seey switch koo nishpaadit karate hain joe taba hotaa haye jaba pair jameen seey kendrit sankuchan taka pahunchata haye jaba pair 0.10 sekand seey bhee cumm samay mein jameen key sampark mein aaa jaataa haye. vishva stariya dhaavakon mein, samay lagbhag 0.08 sekand haye.
gaharaai seey koodane mein adhikansh khilaadiyon dwara upayog kii jaane vaali sateek platform oonchaai prashikshan key shuruati charanon kii tulanaa mein cumm honey chaahiye. adhikansh khilaadi kuchh kood prashikshan karane key baad lagbhag shuru karate hain. phir way dheere-dheere 30 inch taka kaam karate hain joe iss baat parr nirbhar kartaa haye kii koodkon koo kitni achchi tarah seey nishpaadit kiya jaataa haye. mukhya mandand yeh haye kii khilaadi harr kood parr jitna sambhav hoe utanaa oonchaa kood rhaa haye.
yadi khilaadi dheere-dheere apani kood kii oonchaai mein sudhaar kartaa haye, tou usee munch kii oonchaai taba taka jaari rahati haye jaba taka kii kood kii oonchaai mein vriddhi naheen dekhi jaati haye. iss samay, takeoff kii oonchaai kuchh inch badh jaati haye. yadi khilaadi lagaatar bahut oonchi koodane mein whiffle rahata haye, tou neeche kii or kii oonchaai kuchh cumm hoe jaati haye. yahaan sabse mahatvapurna yeh haye kii drop-down key baad khilaadi kitni oonchi koodata haye.
ack uchch stariya khilaadi dwara upayog kii jaane vaali adhikatam platform oonchaai isase adhik naheen haye. adhik visfotak shakti vikasit karane key bajaay yeh oonchaai adhik vilakshan shakti vikas kii or leey jaati haye. aamtaur parr isase adhik jaanaa pratikool hotaa haye aur isase chot lugg sakati haye. yeh taba hotaa haye jaba utarane parr majboor anaichhik sanaki sankuchan kii teevrata maanspeshiyon key saamana karane kii tulanaa mein adhik hoti haye. isake alawa, khilaadi ack twarit vaapsee (maanspeshiyon key sankuchan key beach teji seey sankraman) koo nishpaadit karane mein saksham naheen hoga, joe visfotak plyometrics key safal nishpaadan kii kunji haye.
shamil balon aur nishpaadan kii twaritata key kaaran, kendriya tantrika tantra dridhata seey shamil haye. yeh mahatvapurna haye kii khilaadi shock plyometric vidhi kaa upayog karke adhik naa karey. aisaa karane seey bahut thakan hogi, aur varkhoshansky key anusaar, neend mein gadbadi hogi. yadi khilaadi bahut adhik gaharaai mein koodate hain tou unhein achchi tarah seey soney mein bahut kathinaaee hoti haye. yeh ingit kartaa haye kii khilaadiyon koo iss prakaar key prashikshan seey pahale shaaririk roop seey achchi tarah seey taiyar honah chaahiye.
plyometric abhyaas karate samay koodane kii takneek bhee bahut mahatvapurna haye. sankshep mein, khilaadi utarane parr thodaa saa baithane (crauch) mein jaataa haye jisamen koolhe, ghutane aur takhane key jodd jhukate hain. takeoff yaa oopar kii or kood koo hip-joint extension dwara shuru kiye gaye anukram mein nishpaadit kiya jaataa haye jisake baad ghutane-joint extension hotaa haye joe hip-joint extension key dauran shuru hotaa haye. jaise-jaise ghutane-jodd kaa vistaar hoe rhaa haye, takhane-jodd kaa vistaar shuru hotaa haye aur yeh ekmatra kaarravaai haye joe takeoff (jameen key saath sampark todane) key roop mein hoti haye. teenon kriyaaen oopar kii or koodane mein bull kaa yogdan karati hain, lekin ghutane-jodd kaa vistaar pramukh yogadankarta haye.
saral kood key roop mein.
sanyukt raajya america mein upayog kiye jaane vaale sabse aam prakaar key plyometrics saral aur apekshaakrit aasaan kood abhyaas hain jinhen nishpaadan samay key sambandh mein bahut cumm nishpaadit kiya jaataa haye. yeye kood una khilaadiyon key liye prabhaavi hain joe apane khel mein kaushal nishpaadit karate hain jinhen visfotak prakaar key maanspeshiyon key sankuchan kii aavashyakta naheen hoti haye. ack udaaharan lambi doori kii daud haye jisamen dhaavak lagaatar 20 seey 30 kood aur kaee punaraavrittiyon key liye koodane jaisi anya chakreeya-prakaar kii gatividhiyon koo dohrate hain.
iss tarah kii plyometric kood kaa upayog visfotak plyometric kood karane key liye aur gaharaai seey koodane jaise vyayam karane seey pahale maanspeshiyon kii praarambhik taiyari key liye bhee kiya jaataa haye. saar mein, way plyometric vyayam karane key tareeke koo seekhane key shuruati charanon mein aur maanspeshiyon koo visfotak yaa twarit kood key liye taiyar karane key liye prabhaavi hain. yeye kood khel key maidan yaa pados key khelon mein yuvaaon dwara kii gaee kood key samaan hain aur iss tarah, atirikt taiyari kii aavashyakta naheen hoti haye. khilaadi, apani visheshagyata key star kii parwah kiye binaa, prashikshan key praarambhik charanon mein iss tarah kii kood curr sakate hain.
jaba khilaadi joe nishpaadan key samay kii parwah kiye binaa plyometrics curr rahey hain, tou way visfotak plyometrics koo nishpaadit karane key pahale prayaas mein aksar whiffle hoe jaate hain kyonki nishpaadan kaa samay bahut lamba hotaa haye. yeh aksar gaharaai seey koodane mein hotaa haye. athlete aamtaur parr bahut cumm doob jaataa haye (boonden) joe vilakshan seey kendrit sankuchan mein sankraman karane mein bahut lamba samay letaa haye. natijatan, vyayam ack kood-shakti vyayam bunn jaataa haye aur ack vaastavik plyometric naheen.
kood takneek samaan rahati haye, chaahe vaha ack vaastavik plyometric vyayam hoe yaa kood abhyaas. jaba koolhon, ghutanon aur takhnon koo utarate samay jhukana padata haye aur jodd oopar kii or vaapas aatey hain. anukram aur anukram mein ativyaapi mool roop seey samaan haye, joe koolhe key vistaar seey shuru hotaa haye, usake baad ghutane key vistaar key saath, aur takhane-paudhe key flexing key saath samaapt hotaa haye. nishpaadan mein pramukh antar landing kii gaharaai aur vilakshan seey kendrit sankuchan mein switch koo nishpaadit karane kaa samay haye.
ee. aim. jee., shakti aur jamini pratikriya bull (jee. aar. aff.) dwara jaanche gaye kood key dauran samagr pradarshan parr duss vibhinn plyometric abhyason kaa pareekshan kiya gayaa haye. duss abhyason mein seey, ekal-pair shanku hops, boxes jump, tuck jump aur dou-pair vaali urdhvaadhar jump ney uchchatam ee. aim. jee. moolyon kaa utpaadan kiya, joe adhik motor bharti kii or ishara kartaa haye. dumble koodak, gaharaai seey koodak, counter movement koodak, squat koodak aur tuck koodak mein shakti kii jaanch kii gaee thee, joe sabhi uchch shakti paimaane kii reeding kaa utpaadan karate they. athletic pradarshan aur prashikshan key sandarbh mein, kull shareer compan kaa upayog karane vaale plyometric andolanon ney pradarshan utpaadan mein samagr vriddhi kaa utpaadan kiya. haal key ack adhyayan mein vajan prashikshan key saath sanyojan mein ack hii plyometric protocol kaa upayog karke dou samoohon kii jaanch kii gaee, ack uchch bhaar kaa upayog karke aur doosara chhote bhaar kaa upayog karke, aur shakti mein samaan kamee paaee gaee. yeh darshaata haye kii plyometric abhyason kaa vajan prashikshan key prakaar key bajaay bijli utpaadan mein kamee mein adhik prabhaav padaa.
suraksha sambandhi vichaar.
plyometrics koo anya tantrika-snaayu prashikshan (i.ee. shakti prashikshan, santulan prashikshan aur khinchaav). plyometric abhyason mein prashikshan aur pradarshan key dauran utpann badee shakti key kaaran chot kaa khatra badh jaataa haye, aur kewal achchi sthiti vaale vyaktiyon dwara paryavekshan key tahat kiya jaanaa chaahiye. plyometric prashikshan shuru karane seey pahale shaaririk shakti, lachilaapan aur propreoception key achche star koo praapt kiya jaanaa chaahiye.
nirdisht nyuntam shakti kii aavashyakta iss baat parr nirbhar karati haye kii jaankaari kahaan seey praapt kii jaati haye aur plyometrics kii teevrata kaa pradarshan kiya jaa rhaa haye. chuu (1998) anushansa kartaa haye kii ack pratibhaagi plyometrics karane seey pahale apane shareer key vajan key 60 pratishat parr squat vyayam kii 50 punaraavrittiyaan karane mein saksham hoe. core (pett) kii taakat bhee mahatvapurna haye.
chot kii roktham aur khinchaav key chhote honey key chakr key prabhaav koo badhaane key liye lachilepan kii aavashyakta hoti haye. kuchh unnat prashikshan vidhiyaan plyometrics aur gahan khinchaav koo jodati hain taaki donon jodon kii raksha kii jaa sakey aur ise plyometric laabhon key liye adhik grahansheel banaaya jaa sakey.
propreoception santulan, samanvaya aur chapalata kaa ack mahatvapurna ghatak haye, joe plyometric abhyason key surakshit pradarshan key liye bhee aavashyak haye.
suraksha key anya pahaluon mein shamil hainh
plyometrics swabhavik roop seey khatarnak naheen hain, lekin punaravritti mein upayog kii jaane vaali atyadhik kendrit aur teevra gatividhiyon seey jodon aur maanspeshiyon-tendonus ikaaiyon parr tanaav key sambhaavit star mein vriddhi hoti haye. isaliye, suraksha saavdhaaniyaan vyayam kii iss vishesh vidhi key liye majboot poorv shartein hain. plyometrics kii cumm teevrata vaali bhinnataon kaa upayog aksar chot punarvaas key vibhinn charanon mein kiya jaataa haye, joe darshaata haye kii uchit takneek aur uchit suraksha saavdhaaniyon kaa upayog kaee logon key liye plyometrics koo surakshit aur prabhaavi banaa sakata haye.
laabh.
kaee peshevar aur olympic khilaadi maanspeshiyon kii taakat aur koodane kii kshamata mein sudhaar key liye plyometrics prashikshan kaa upayog karate hain joe isaliye unaki shakti koo badhaata haye. plyometrics kii teevrata key vibhinn star hotey hain. plyometrics kaa ack aur laabh yeh haye kii aap apani teevrata key star koo badal sakate hain jiska arth haye kii koee bhee vyakti joe taakat mein sudhaar karna chaahata haye aur koodane key prashikshan mein shamil hoe sakata haye, chaahe vaha kissy bhee prakaar kii fitness hoe. itane saare vyayam honey kaa matlab haye kii aap jalane kii sambhavana cumm rakhate hain aur aapke paas chunane key liye vyayamon kii ack vistrit shrinkhala haye. itane saare vyayam upalabdh honey kaa ack aur achchha kaaran yeh haye kii aap aise vyayam paa sakate hain jinamen kissy bhee upkaran key upayog kii aavashyakta naheen hoti haye. yeh maanspeshiyon kii taakat aur sahanshakti koo bhee badhaata haye, chayapachaya darr koo bhee badhaata haye jisase vajan ghataane aur hriday gati mein vriddhi hoti haye.
load kiye gaye plyometrics.
plyometric abhyaas kabhi-kabhi atirikt bhaar yaa atirikt vajan key saath kiye jaate hain. aise mamalon mein, unhein loaded plyometrics yaa bhaarit kood key roop mein sandarbhit kiya jaataa haye. vajan rakhaa jaataa haye yaa pahana jaataa haye. yeh barbell, trap baar, dumble yaa bhaarit baniyan key roop mein hoe sakata haye. udaaharan key liye, ack trap baar pakade hue ack urdhvaadhar kood yaa dumble pakade hue koodate hue vibhajit squat. isake alawa, ack niyamit bhaar uthaane key vyayam koo kabhi-kabhi ack plyometric ghatak diyaa jaataa haye, jaise kii ack bharee hui kood squat mein paaya jaataa haye. suraksha karanon seey vajan rakhate hue plyo boxes parr yaa baadhaon parr koodane kii sifarish naheen kii jaati haye. bhaarit plyometric abhyason kaa laabh yeh haye kii way samagr bull koo badhaate hain jisake saath vyayam kiya jaataa haye. yeh vyayam key sakaratmak prabhaav koo badhaa sakata haye aur abhyaas karane vaale kii visfotak shakti lagu karane kii kshamata koo aur badhaa sakata haye.
ektarafa plyometrics.
ektarafa plyometrics koodane kaa abhyaas haye jisamen kissy star parr kewal ack pair jameen key sampark mein honah shamil haye. isamen usee pair seey koodana aur utarana shamil hoe sakata haye.ee. koodana, ack pair seey koodana aur phir dusare parr utarana, ack pair seey koodana aur dou parr utarana, yaa dou seey koodana aur ack parr utarana. yeh aam taur parr dou-pakshiya plyometric prashikshan kii tulanaa mein pairon parr adhik teevra maang kartaa haye aur iska upayog visfotak shakti koo aur badhaane key liye kiya jaa sakata haye. abhyaas kii teevrata koo boxes aur baadha kii oonchaai key samaayojan key madhyam seey herfer kiya jaa sakata haye, aur koee bhee vajan joe rakhaa yaa pahana jaataa haye. sabse badee teevrata praapt kii jaa sakati haye jisake dwara taya kii gaee oonchaai yaa doori koo adhikatam kiya jaataa haye.
ack hopp pareekshan mein baain aur daaeen tangon dwara praapt kii jaa sakane vaali oonchi yaa doori key beach kii tulanaa shamil hoti haye, jise alag seey maanaa jaataa haye. iska upayog pratyek pair kii saapeksh shakti key star kaa aaklan karane key liye kiya jaataa haye aur kyaa maanspeshiyon mein asantulan haye.ee. baaen aur daaen pakshon key beach ack shakti visangati jisake parinamswarup parinamon mein mahatvapurna bhinnata aatee haye. yadi aisaa asantulan paaya jaataa haye, tou ise cumm karane key liye ektarafa plyometrics kaa upayog kiya jaa sakata haye. choonki pairon kaa upayog akele kiya jaataa haye, aur samaan matra mein kaam kiya jaataa haye, isaliye shareer aur pairon koo dwaipaakshik plyometrics kii tulanaa mein adhik samaan roop seey majboot kiya jaa sakata haye, jisamen ack pair atyadhik matra mein kaam curr sakata haye.
ektarafa plyometrics key kuchh roopon mein pairon key beach ack chakreeya parivartan shamil hotaa haye.jee. baar-baar ack pair seey dusare pair taka koodate hue. jaise kii dhaavak baaen aur daaen pairon key beach baari-baari seey ack samaan kriya karate hain, aur pratyek charan mein ack twaran charan hotaa haye jaise kii ack kood hoti haye, phir iss samaantaa key aadhar parr, iss tarah key ektarafa plyometrics koo daudane aur daudane key liye prabhaavi dhang seey sthanantarit karane aur pradarshan mein sudhaar karane key liye maanaa jaataa haye.

