Akwatin Jump

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Akwatin Jump

Jump na Lateral Box shine motsa jiki mai ƙarfi wanda ke haɓaka ƙarfin ƙarfi, ƙarfi, da motsi na gefe, yana mai da shi manufa ga 'yan wasa waɗanda ke shiga cikin wasannin da ke buƙatar sauye-sauyen jagora cikin sauri. Ya dace da tsaka-tsaki zuwa masu sha'awar motsa jiki na ci gaba, saboda yana buƙatar wani matakin ƙarfi da daidaitawa. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta wasan motsa jiki gaba ɗaya, ƙara ƙarfin jiki, da haɓaka lafiyar zuciya.

Yanayinta: tsammanin nuni a nuni Akwatin Jump

• Kunna gwiwoyinku kaɗan, tura kwatangwalonku baya kuma ku murɗa hannayenku baya don shirya tsalle.
• Yin amfani da motsin motsi daga hannunka, turawa da ƙafafu biyu kuma tsalle gefe a kan akwatin, saukowa a hankali kuma tare da sarrafawa.
• Daidaita kanka akan akwatin na ɗan lokaci kafin yin tsalle baya zuwa wurin farawa.
• Maimaita motsa jiki a gefe guda ta hanyar juyawa da tsalle a kishiyar hanya.

Lajin Don yi Akwatin Jump

• Tsawon Akwati: Zaɓi akwatin da ya dace tsayi don matakin dacewarka. Kuskure na yau da kullun shine zaɓin akwatin da ya yi tsayi da yawa, wanda ba wai kawai ya sa aikin ya zama mai tasiri ba amma yana ƙara haɗarin rauni. Fara tare da ƙananan tsayi kuma ƙara a hankali yayin da ƙarfin ku da amincinku suka inganta.
• Dumi Dumi: Koyaushe dumama kafin fara kowane motsa jiki, gami da Jump na Lateral Box. Wannan zai shirya tsokoki don motsa jiki, ƙara ƙarfin ku, da kuma taimakawa wajen hana raunuka.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Kowane tsalle ya kamata a sarrafa shi kuma da gangan. Wannan ba kawai zai taimaka ba

Akwatin Jump Tambayoyin Masu Nuna

Shi beginners za su iya Akwatin Jump?

Ee, masu farawa zasu iya yin motsa jiki na Akwatin Jump, amma yakamata su fara da ƙaramin akwatin tsayi don tabbatar da cewa zasu iya yin motsi cikin aminci. Yana da mahimmanci a koyi sigar da ta dace don guje wa rauni. Yayin da suke samun ƙarin ƙarfi da ƙarfin gwiwa, sannu a hankali za su iya ƙara tsayin akwatin. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko mai horo lokacin fara sabbin motsa jiki.

Me ya sa ya wuce ga Akwatin Jump?

• Akwatin Lateral Jump tare da Burpee: Bayan saukowa akan akwatin, sauka, yi burpee, sannan sake tsalle sama. Wannan yana ƙara cikakken ƙarfin jiki da ɓangaren zuciya zuwa motsa jiki.
• Akwatin Lateral Jump: Riƙe nau'i biyu na dumbbells ko ƙwallon magani yayin yin tsalle yana ƙara juriya kuma yana ƙara ƙarfin motsa jiki.
• Akwatin Lateral Jump tare da Squat: Bayan saukowa akan akwatin, yi zurfafa zurfafa kafin yin tsalle baya. Wannan yana aiki da glutes da cinya da ƙarfi.
• Lateral Box Jump tare da Knee Tuck: Wannan ya haɗa da yin kullun gwiwa a kololuwar tsalle, wanda ke ƙara motsa jiki na ciki zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Akwatin Jump?

• Plyometric lunges wani babban madaidaici ne ga Akwatin Akwatin Jumps kamar yadda kuma suka haɗa da motsi masu fashewa da motsi na gefe, wanda zai iya haɓaka ƙarfin ku, daidaitawa, da daidaitawa, waɗanda suka wajaba don tsallen akwatin nasara.
• Kiwan maraƙi kuma zai iya haɗa Jumps na Lateral Box ta hanyar ƙarfafa ƙananan tsokoki na ƙafafu, inganta ƙarfin tsallenku da kwanciyar hankali na saukowa, waɗanda ke da mahimmanci ga tsalle-tsalle mai inganci da inganci.