
sankeernamaaya pariseelanam

kontraast training allengil poost-aaktiveshan pottenshyeshan training ennum ariyappedunna sankeernamaaya parisheelanatthil, spotaka shakti mechappeduthunnathinaayi roopakalppana cheythirikkunna pariseelana samvidaanathil shakti pariseelanavum plymetrics samyojippikkunnath ulppedunnu. jaise dervin parayunnathanusarichu
sankeernamaaya pariseelanam palappozhum prathirodhatthe adisthaanamaakkiyulla oru shakti vyaayaamathinte prakadanatthe aasrayichirikkunnu, thudarnnu pleometric vyayaamavum. shakthiyum plyometric vyayaamavum saadhaaranayaayi biomechanical aayi samaanamaan.iii. avaa samanamaaya chalanangaliloodeyaanu neengunnathu. udaaharanathinu, oru back skvaatt thudarnnu oru boxes jump; allengil oru bench pras vyayaamam thudarnnu oru jumping clap push upp. atharamoru samyojanathe jody allengil kontraast jody ennu vilikkunnu. prathirodhatthe adisthaanamaakkiyulla vyayaamam palappozhum paramavadhi parisramamaayirikkum-athlattinte paramavadhi lifttinte ekadesham 75-90%. parisheelanatthinte plyometric bhagam spodanaathmakamaaya reethiyil poortthiyaakkanam. settukal palappozhum upayogikkunnu. shakti vyaayaamathinteyum plyometric vyaayaamathinteyum prakadanatthinu idayil oru 3-12 minitt vishrama kaalayalav undu; ettavum kaaryakshamamaya dairkhyathil abhipraayangal vyathyaasappedunnu. shakti vyaayaamathiloode peshikal theevramaayi sajeevamayathinaal, ithu peshikalil saadhaaranayekkaal shakti prayogikkaanulla kooduthal saadhyatha vikasippikkunnu. balam prayogikkunnathinulla eee adhika saadhyathakale poost-aaktiveshan pottenshyeshan (papp) ennu vilikkunnu. sankeernamaaya parisheelanatthinte adisthaanamaanithu. plymetrics maathram cheiyunnuvenkil undaakumaayirunnathinekkal kooduthal oorjjam utppaadippikkaan plymetric vyaayaamathil athlatt shakti prayogikkaanulla eee kazhivu upayogikkunnu. eee reethiyil, plyometric vyayaamam kooduthal shakthiyode nadatthaan kazhiyum. udaaharanathinu, oru athlatt 90 sathamaanam paramavadhi lifttil oru back skvaatt poortthiyaakki, 3-12 minitt vishramikkukayum thudarnnu chaadukayum cheytha sesham uyarnna chaattam nadatthaam; chaadunnathinu pakaram, avarkk eee mechappeduthal labikkilla. vishramikkunna kaalayalavinte dairkhyam shakti vyaayaamathin sesham athlattine veendedukkaan anuvadikkunnathra dairkhyamullathaayi thiranjedukkunnu, athesamayam pleometric vyaayaamathil uyarnna alavilulla peshi sajeevamaakkal upayogikkaan anuvadikkunnathra hraswamaanu.
balatthinte nirakk.
plymetrics shakti parisheelanavumaayi samyojippikkunnathiloode, chalanatthil shakti kaivarikkunna vegathayaaya balatthinte nirakk mechappeduthunnathinte oru adhika nettamundu.
sankeernamaaya parisheelanatthinte deerghakaala phalangal.
sankeernamaaya pariseelana sanbradaayathile abhilasham oru vyakthigatha vyaayaamathil mikacha phalangal neduka mathramalla, athlattine oru nilavaaramaayi kooduthal shakthiyode prakadanam nadatthaan kazhiyunna vidhathil vyavasthappeduthukayum cheyyuka ennathaanu. atharamoru mechappeduthal veendum donald chuu 'neuromuscular kanakshan' ennu vilikkunnathine aasrayichirikkunnu. naadeevyavasthayude theevramaaya sajeevamakkalum phaast-titch peshi fiber recruitmentum thammilulla bandhamaanith. ennirunnaalum, deerghakaala pariseelana phalangalude kaaryatthil oru adhika chalanaathmakathayund. athu peshi naarukal mandagathiyil ninnu vegathayil-ezhaykkunnathilekku krameekarikkunnathinulla shareerathinte contitioning aanu; athuvazhi recruitmentinaayi labhyamaya phaast-titch peshi naarukalude ennam vardhippikkukayum oru nischitha chalanathe shakthippeduthaan sahayikkukayum cheiyunnu. 
atharamoru prakriya peshi fiber tharam shifting ennum vilikkunnu. peshikalude fiber tharangale aii. aii. eiii. aayi maattunnathumaayi bandhapettum ithu palappozhum charcha cheyyappedunnu. vyathyastha pariseelana reethikalkku vyathyastha peshi naarukalude tharam poruthappedutthalukale uthejippikkaan kazhiyum. udaaharanathinu, avarude parisheelanatthinte falamaayi body buildermark thaarathamyena kooduthal tharam aii. aii. eiii. peshi naarukal undakanulla pravanathayundu, ithu shakthamaayathum ennaal thaarathamyena mandagathiyilullathumaaya chalanangalkk anuvadikkunnu. athesamayam, sprintermaarkk, avarude parisheelanatthinte falamaayi, shakthamaayathum thaarathamyena vegathilullathumaaya chalanagal anuvadikkunna valia alavil aibi peshi naarukal undayirikkaam. saadhaaranayaayi, sankeernamaaya parisheelanatthinte lakshyam athlattine kooduthal tharam aibi peshi naarukal vikasippikkaan prerippikkuka ennathaanu. ithu avarude shakti vegathil prakadippikkaan anuvadikkunnu, athaayath kooduthal vaidyuthi uthppaadanam.
parisheelanatthiloode type I-neey type II naarukalaayi prathyakshatthil parivartthanam cheiyunnathinekkurichu, ithu yadhaarthathil peshi naarukalude valuppathilum shakti uthppaadippikkaanulla kazhivilum vanna maattamaanennu pramukha vidagdhar saakshyappeduthunnu; type I allengil type II aaya naarukalude sathamaanam maarunnilla
paara kayaralinteyum plyometric parisheelanathinu munbulla oru isometric vyaayaamathinteyum pashchaathalatthil, steevu maish sankeernamaaya parisheelanatthinte pariseelana lakshyangalilonn ksheenathinte thalatthil pravartthikkuka ennathaanu, athuvazhi shareerathe vishalamaaya peshikalude naarukalil ninnu recruit cheyyaan padikkaan prolsaahippikkuka uchithamaaya shakti prayogikkaan kazhiyum. athinaal, pariseelana kaalayalavil, athlattinte sisttam shakthiyum oorjja ulppaadanavum vardhippikkunnu, kaaranam avarude shareeram kooduthal peshi naarukale niyamikkaan padichu.
sankeernamaaya parisheelanatthinte falapraapthiyekkurichulla padanangal palappozhum 4 muthal 12 aazhcha vare neendunilkkukayum lambamaya jump uyaram, sprinting vegatha thudangiya kazhivukal alakkukayum cheiyunnu. sankeernamaaya pariseelanam palappozhum prathirodham maathravum plymetric mathramulla pariseelana paripaadikalumaayi thaarathamyam cheiyunnu. deerghakaala prathyaaghaathangalekkurich valare kurachu vivarangal maathrameyulloo.
sankeernamaaya pariseelana vyathiyanangal.
sankeernamaaya parisheelanatthil niravadhi vyathiyaanangalund. prathirodhamo isometric vyaayaamamo cheiyunna aadya vyaayaamathil paramavadhi neural engagementum peshi naarukalude recruitmentum uthejippikkunnathinaan saadhaarana sajjeekaranam roopakalppana cheythirikkunnathu, athine pinthudarunnathinu munbu ganyamaaya vardhicha vegathayil nadathunna randaamathe vyaayaamathinte prakadanavum. randaamathe vyaayaamathe palappozhum pleometric allengil baalistik ennu tharamthirikkaam. neural aaktiveshanum peshi naarukalude recruitmentum kooduthal vardhippikkunnathinop aadya vyaayaamathil ninnulla papp ephakt upayogikkunnathinaayi ithu roopakalppana cheythittullathaanu. thalphalamaayi, ithu athlattinte shakthiyode neengaanulla kazhivu vardhippikkunnu.
athlattiks poraattam.
boxermar, ayodhana kalakaaranmaar thudangiya poratta kaayikathaarangalkk avarude prakadanam mechappeduthunnathinaayi sankeernamaaya pariseelanam upayogikkaam. udaaharanathinu, boxermar avarude punching shakti vardhippikkunnathinu sankeernamaaya pariseelanam upayogichekkaam. parisheelanatthinte plymetric vibhaagam punching polulla chila kaayika prathyeka vyathiyanangal ithil ulppettekkaam. udaaharanathinu, oru boxer avarude panchukalkku prathirodham nalkaanum 30 muthal 240 second vare visramikkaanum panchbaagil prathirodhamillathe spotaka gusthi pariseelikkaanum oru cable pulli mesheen upayogikkaam.
bhaarodvahanam.
bhaarodvahanathil sankeernamaaya parisheelanatthinte oru pathipp upayogikkaam; ithine kontraast loading ennum vilikkunnu. oru koottam bharameriya lifttingine thudarnnu oru koottam bharam kuranja lifting nadathunnu; rund settukalum spodanaathmakamaaya reethiyilaan nadathendathu. naadeevyavasthayude vardhicha sajeevamakkalum kanatha settil peshi naarukalude recruitmentum laittar settu kooduthal shakthavum sphodanaathmakavumaaya reethiyil nadatthaan anuvadikkunnu.
bhaarodvahanathinu poost-aaktiveshan pottanshyeshante phalangal phalapradamaayi prakadippikkaan kazhiyum. udaaharanathinu, oru vyakthi bharam kuracha bharam uyarthukayum pinneedu bharam uyarthukayum cheythaal, bharam kuraykkunnathinu munbu, bharam kuraykkunnathu thaarathamyena eluppamaayirikkum, randaam thavana uyarthumbol bharam kuravaayirikkum. kaaranam naadeevyavasthayude theevramaaya sajeevamakkalum kanatha lifttumaayi samyojichu sambhavicha peshi naarukalude correspondent recruitmentum vyakthiye kooduthal sakthamaaya chalanagal nadatthaan anuvadichu, athinaal bharam thaarathamyena bharam kuranjathaayi anubhavappedunnu. prathirodhatthe adisthaanamaakkiyulla mattoru vishadeekaranathil bharameriya suitcasinte udaaharanam, laitt suitcase i ulppedunnu.iii. bharameriya suitcase uyarthiya sesham, oru vyakthi samanamaaya valippamullathum ennaal athil enthaanennu ariyaathathumaaya ilam suitcase uyarthunnu; aaa vyakthi oru kanatha suitcase vahikkunnathinaal, avarude power aaplikkeshan laitt suitcase uyarthaan aavashyamaayathinekkaal valare kooduthalaanu, athu tharayil ninnu parakkunnu.
paara kayaral.
chalanathmakamaaya chalanatthinteyo holdukalude surakshayudeyo kaaryatthil vegathil shakti prayogikkaanulla kazhivu vikasippikkunnathin paarakayattakkarkk sankeernamaaya pariseelanam upayogikkaam. paarakayattakkaarkkulla oru sankeernamaaya pariseelana paripadi valare prathyeka kaayika inamaayirikkaam. prathyekichu, aadyathe prathirodha vyayaamam palappozhum, ennaal aavasyamilla, oru dynamic power vyaayaamathin munbu oru isometric vyaayaamamo holdo upayogichu maattisthaapikkunnu. udaaharanathinu, waited dedd thoongikkidakkunna thudarnnu campus boardil doubles. ithu oru sports nirddishta vyathiyaanamaanenkilum, mattu tharatthilulla sankeernamaaya parisheelanathinu thulyamaanu adisthaana abhilasham; shakti prayogikkaanulla kazhivu mechappeduthunnathinaayi phaast-titch peshi naarukale kooduthalaayi recruit cheyyumbol naadeevyavasthaye paramavadhi uthejippikkuka.