Jump Squat
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Sakonni ga Jump Squat
Jump Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan jiki, musamman quadriceps, glutes, da hamstrings, yayin da kuma inganta ƙarfin zuciya da ƙarfin zuciya. Wannan babban motsa jiki ya dace da kowa daga novice na motsa jiki zuwa ƙwararrun 'yan wasa, saboda ana iya canza shi don dacewa da kowane matakin motsa jiki. Mutane da yawa za su iya zaɓar haɗa Jump Squats cikin abubuwan yau da kullun don haɓaka ƙarfin tsoka, ƙona adadin kuzari, haɓaka tsayin tsalle a tsaye, da haɓaka wasan motsa jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Jump Squat
- Rage jikin ku zuwa wani wuri mai tsumma ta hanyar karkatar da gwiwoyinku da kuma tura kwatangwalo a baya kamar kuna zaune a kan kujera, yayin da kuke ajiye kirjin ku sama da baya.
- Da zarar kun kasance cikin matsayi mai zurfi, matsawa ƙasa da dukkan ƙarfin ku, yin tsalle kamar yadda za ku iya, kuma ku jujjuya hannuwanku sama don ci gaba.
- Ƙasa a hankali a baya a ƙasa, ɗaukar tasiri tare da gwiwoyinku kaɗan sun lanƙwasa, kai tsaye zuwa squat na gaba.
- Maimaita tsarin don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk faɗin.
Lajin Don yi Jump Squat
- Warm Up: Kafin ka fara yin tsalle-tsalle, yana da mahimmanci don dumama jikinka tare da motsa jiki mai haske. Wannan zai iya taimakawa wajen hana rauni kuma ya sa aikin ya fi tasiri.
- Ci gaba a hankali: Idan kun kasance sababbi don tsalle squats, fara da ƙaramin adadin maimaitawa kuma a hankali ƙara yayin da kuke samun ƙarfi. Wannan zai iya taimakawa wajen hana raunin da ya faru.
- Gujewa Kurakuran Jama'a: Kuskure ɗaya na gama gari baya saukowa a hankali. Wannan na iya sanya matsi mai yawa akan gwiwoyinku kuma ya haifar da rauni. Wani kuskure kuma shine rashin amfani da hannunka don ci gaba. Swing
Jump Squat Tambayoyin Masu Nuna
Shi beginners za su iya Jump Squat?
Ee, masu farawa zasu iya yin motsa jiki na Jump Squat. Duk da haka, yana da mahimmanci a fara da squat na asali don tabbatar da tsari mai kyau da kuma ƙarfafa ƙarfi kafin ƙara tsalle. Wannan motsa jiki na iya zama mai tsanani, don haka masu farawa yakamata su fara da ƙaramin adadin maimaitawa kuma sannu a hankali suna ƙaruwa yayin da matakin dacewarsu ya inganta. Hakanan yana da mahimmanci don dumama kafin fara kowane motsa jiki na yau da kullun don guje wa rauni.
Me ya sa ya wuce ga Jump Squat?
- Jump Squat mai nauyi ya ƙunshi riƙe dumbbell ko kettlebell yayin yin tsalle-tsalle don ƙara juriya.
- Plyometric Jump Squat babban siga ne mai ƙarfi wanda ya haɗa da tsalle kamar yadda zai yiwu da saukowa a hankali don haɓaka ƙarfi da ƙarfi.
- Jump Squat Single-Leg Jump Squat yana mai da hankali kan ƙafa ɗaya a lokaci ɗaya, yana taimakawa haɓaka daidaito da ƙarfi a kowace ƙafa ɗaya ɗaya.
- Frog Jump Squat ya ƙunshi matsayi mai faɗi da zurfafa zurfafawa, yana kwaikwayon tsallen kwaɗin don haɗa yawancin glutes da tsokoki na ciki.
Me suna da abin da ya sanya ɗaukehawa ga Jump Squat?
- Akwatin Jumps: Wannan motsa jiki kuma ya ƙunshi motsi na tsalle wanda ke haɓaka ƙarfin fashewa da ƙarfi a cikin ƙananan jikin ku, kama da tsalle-tsalle, yayin da kuma ƙara yawan bugun zuciyar ku don motsa jiki na zuciya.
- Maraƙi yana ɗagawa: Maraƙi yana ɗaga ƙananan tsokoki na ƙafar ƙafa waɗanda ba shine farkon abin da aka fi mayar da hankali ba yayin tsalle-tsalle, don haka suna haɓaka ta hanyar tabbatar da ingantaccen motsa jiki na jiki.
Karin kalmar raɓuwa ga Jump Squat
- Jump squat motsa jiki
- Motsa jiki don cinya
- Quadriceps ƙarfafa motsa jiki
- Babu motsa jiki na ƙafar kayan aiki
- Ƙunƙarar tsalle mai ƙarfi
- Plyometric motsa jiki na kafafu
- Jiki tsalle squat na yau da kullun
- Ayyukan toning cinya
- Ayyukan motsa jiki na Quadriceps
- Ayyukan motsa jiki masu fashewa