Akwatin Tsalle Da Tsallake Ƙafa ɗaya

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Akwatin Tsalle Da Tsallake Ƙafa ɗaya

Akwatin Jump Down tare da Ƙarfafa Ƙafa ɗaya wani motsa jiki ne mai ƙarfi wanda ya haɗu da plyometrics tare da horar da ma'auni, yana ba da cikakkiyar motsa jiki ga ƙananan jiki. Yana da fa'ida musamman ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke son haɓaka ƙarfin fashewar su, ƙarfi, da kwanciyar hankali ɗaya. Wannan motsa jiki yana da kyau ga waɗanda ke da niyyar inganta wasan kwaikwayo na wasanni, kamar yadda yake kwaikwayon motsi mai sauri da kwanciyar hankali na ƙafa ɗaya sau da yawa da ake buƙata a wasanni daban-daban, yayin da kuma inganta ingantaccen daidaituwa, ƙarfin tsoka, da rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Akwatin Tsalle Da Tsallake Ƙafa ɗaya

• Na gaba, tura hips ɗin ku baya kuma ku durƙusa gwiwoyi, sannan ku yi tsalle daga akwatin, ku sauko da ƙafa ɗaya kawai.
• Yayin da kake kasa, karkatar da gwiwa da hip dan kadan don shawo kan tasirin, kuma kula da ma'auni ta hanyar shigar da zuciyarka da kuma ajiye kirjinka sama.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa gwiwa yana cikin layi tare da ƙafar ƙafa kuma baya rushewa a ciki.
• A ƙarshe, koma sama kan akwatin kuma maimaita motsa jiki, canza ƙafar saukowa kowane lokaci.

Lajin Don yi Akwatin Tsalle Da Tsallake Ƙafa ɗaya

• Sarrafa da Ma'auni: Wannan motsa jiki yana buƙatar ma'auni mai mahimmanci da sarrafawa. Lokacin saukowa, tabbatar da cewa gwiwa yana sama da ƙafar ƙafar kai tsaye kuma baya lanƙwasa ciki. Wannan na iya haifar da rauni. Yi motsi a hankali da farko don tabbatar da cewa kuna da ma'auni da kulawa da ake bukata kafin ƙara gudu ko tsayi.
• Ci gaba a hankali: Fara da ƙaramin akwati kuma a hankali ƙara tsayi yayin da kuka sami kwanciyar hankali tare da motsa jiki. Yin tsalle daga tsayin da ya yi tsayi da yawa kafin ku shirya zai iya haifar da rauni.
• Dumi-Up: Koyaushe dumama kafin yin kowane motsa jiki mai ƙarfi. Wannan zai shirya tsokoki da haɗin gwiwa don

Akwatin Tsalle Da Tsallake Ƙafa ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Akwatin Tsalle Da Tsallake Ƙafa ɗaya?

Akwatin Jump Down tare da motsa jiki na Ƙafa ɗaya ya ci gaba sosai kuma ya ƙunshi babban matsayi na ƙarfi, daidaito, da daidaitawa. Saboda haka, ba yawanci ana ba da shawarar ga masu farawa ba. Yana da kyau masu farawa su fara da motsa jiki masu sauƙi kuma a hankali su yi aiki har zuwa mafi rikitarwa don guje wa rauni. Za su iya farawa da tsalle-tsalle na asali ko matakan hawa, sannan su ci gaba zuwa motsa jiki na ƙafa ɗaya, kafin yin ƙoƙarin Akwatin Jump Down tare da Ƙafar Ƙafa ɗaya. Koyaushe tuna, yana da mahimmanci a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki don tabbatar da cewa ana yin atisaye daidai kuma cikin aminci.

Me ya sa ya wuce ga Akwatin Tsalle Da Tsallake Ƙafa ɗaya?

• Akwatin Jump Down with Lateral One Leg Stabilization: Wannan bambancin ya haɗa da tsalle daga akwatin da saukowa akan ƙafa ɗaya, amma tare da karkatarwa - kuna ƙasa kuna fuskantar gefe, ƙalubalanci daidaito da daidaitawa a cikin wani jirgin sama na daban.
• Akwatin Jump Down tare da Ƙafar Ƙafa ɗaya da Squat: Bayan saukowa a kan ƙafa ɗaya, ƙasa zuwa ƙafar ƙafa ɗaya don ƙarin ƙarfi da kwanciyar hankali horo.
• Akwatin Jump Down tare da Ƙafar Ƙafa ɗaya da Ƙarfafa gwiwa: A cikin wannan bambancin, bayan saukowa a kan ƙafa ɗaya, za ku ɗaga kishiyar gwiwa zuwa kirjin ku, ƙara ƙarin ƙalubalen ma'auni da shigar da ainihin ku.
• Akwatin Jump Down tare da Ƙafar Ƙafa ɗaya da Juyawa: Bayan tsalle daga akwatin kuma saukowa a kan ƙafa ɗaya, yi jujjuyawar jikin ku mai sarrafawa, yana ƙalubalantar ma'auni, daidaitawa,

Me suna da abin da ya sanya ɗaukehawa ga Akwatin Tsalle Da Tsallake Ƙafa ɗaya?

• Ƙafafun Ƙafa ɗaya: Wannan motsa jiki yana haɓaka daidaituwa da kwanciyar hankali a kowace ƙafa ɗaya ɗaya, wanda ke da mahimmanci ga yanayin daidaitawar kafa ɗaya na Akwatin Jump Down.
• Plyometric Lunges: Waɗannan ƙaƙƙarfan motsa jiki ne waɗanda ke haɓaka ƙarfin fashewar ku da daidaitawa, duka biyun suna da mahimmanci don aiwatar da Akwatin Tsalle mai nasara tare da Tsabtace Ƙafa ɗaya.