Astride Tsalle

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Astride Tsalle

Astride Jumps wani motsa jiki ne mai ɗorewa wanda da farko ke kaiwa ƙananan jiki, musamman glutes, quads, da hamstrings, yayin da kuma inganta lafiyar zuciya. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi gwargwadon iyawar mutum. Wani zai so ya yi Astride Jumps saboda suna ba da cikakken motsa jiki, ƙara ƙarfin hali, kuma ana iya haɗa su cikin kowane horo na tsawon lokaci (HIIT) na yau da kullum don ƙona mai mafi kyau da tsoka.

Yanayinta: tsammanin nuni a nuni Astride Tsalle

• Rage jikin ku a cikin wani wuri mai tsaka-tsaki, ajiye baya a madaidaiciya da gwiwoyi a kan ƙafafunku.
• Kashewa da ƙafafu biyu, yin tsalle gefe akan abu ko alama, saukowa a hankali akan ƙwallan ƙafarka tare da durƙusa gwiwoyi kaɗan.
• Nan take tsalle koma wancan gefen, sake saukowa a hankali.
• Maimaita wannan motsi gefe zuwa gefe a cikin sauri don adadin da ake so na maimaitawa ko tsawon lokaci.

Lajin Don yi Astride Tsalle

• Kiyaye Madaidaicin Fom: Tsarin da ya dace yana da mahimmanci don aiwatar da tsalle-tsalle mai inganci. Fara tare da ƙafafunku tare da tsalle sama, yada kafafunku daban. Ƙasa a hankali tare da ɗan karkatar da gwiwoyinku don shawo kan tasirin. Juya baya sama ku sake haɗa ƙafafunku tare. Tsaya bayanka madaidaiciya kuma kirjinka sama a duk lokacin motsa jiki. Ka guji zagaye bayanka ko rungumar kafadu.
• Yi amfani da Hannunku: Hannun ku na iya taimaka muku samun kuzari da kiyaye daidaito yayin tsalle-tsalle. Juya su daidai da tsalle-tsalle. Duk da haka, ka guje wa ɓarna ko karkatar da hannunka fiye da kima saboda yana iya haifar da asarar ma'auni.
• Fara a hankali: Idan kun kasance sababbi don tsalle-tsalle, fara a hankali kuma a hankali ƙara naku

Astride Tsalle Tambayoyin Masu Nuna

Shi beginners za su iya Astride Tsalle?

Ee, masu farawa zasu iya yin motsa jiki na Astride Jumps. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Ana kuma ba da shawarar yin dumi da kyau kafin fara kowane sabon tsarin motsa jiki. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Astride Tsalle?

• Jump na Gaba-Baya Astride: A cikin wannan bambance-bambance, kuna tsalle gaba da baya, maimakon gefe zuwa gefe, yayin da kuke ajiye kafafunku a matsayi mai ban mamaki.
• Jump Single-Leg Astride Jump: Wannan sigar tana buƙatar ku tsalle ku sauka akan ƙafa ɗaya, wanda zai iya taimakawa haɓaka daidaito da daidaitawa.
• Jump The Weighted Astride Jump: Don ƙarin motsa jiki, zaku iya ɗaukar nauyi a hannunku yayin yin tsalle-tsalle na astride.
• The Box Astride Jump: Wannan ya haɗa da tsalle kan akwati ko mataki, saukowa a wuri mai ban tsoro, sannan tsalle baya. Wannan bambance-bambancen na iya taimakawa inganta ƙarfi da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Astride Tsalle?

• Jumping Lunges: Wannan darasi kuma ya ƙunshi duka tsalle da ƙananan ƙarfin jiki, kama da Astride Jumps, kuma yana taimakawa haɓaka ƙarfi, daidaito, da daidaitawa waɗanda ke da mahimmanci don yin Astride Jumps yadda ya kamata.
• Burpees: Burpees shine cikakken motsa jiki wanda ke inganta ƙarfin zuciya da ƙarfin zuciya, waɗanda ke da mahimmanci don yin Astride Jumps, kamar yadda suke buƙatar duka lafiyar zuciya da ƙarfin jiki.