Babban Gudun Gwiwa

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

Sakonni ga Babban Gudun Gwiwa

High Knee Sprints babban motsa jiki ne mai ƙarfi wanda ke kaiwa ga ainihin, quads, da glutes yayin da kuma inganta lafiyar zuciya da jimiri. Wannan motsa jiki ya dace da masu farawa da 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita ƙarfin gwargwadon matakan dacewa. Mutane na iya zaɓar yin Babban Knee Sprints ba kawai don fa'idodin motsa jiki na jiki ba amma har ma don tasirin sa a cikin ƙona adadin kuzari da haɓaka ƙarfi.

Yanayinta: tsammanin nuni a nuni Babban Gudun Gwiwa

• Fara jogging a wuri, ɗaga gwiwoyinku kamar yadda zai yiwu tare da kowane mataki.
• Yayin da kake ɗaga kowace gwiwa, gwada taɓa shi da hannun kishiyar ta ɗaga hannunka zuwa matakin kugu.
• Ƙara saurin gudu a hankali kuma kuyi ƙoƙarin kiyaye tsayin gwiwa mai tsayi, yana mai da shi kamar kuna gudu a wuri.
• Ci gaba da wannan darasi don adadin lokacin da kuke so, yawanci kusan daƙiƙa 30 zuwa minti ɗaya don masu farawa.

Lajin Don yi Babban Gudun Gwiwa

• Kiyaye Madaidaicin Matsayi: Tsaya bayanku madaidaiciya da jigon ku yayin aikin. Ka guji jingina baya ko gaba saboda hakan na iya haifar da rauni ko rauni. Har ila yau, tabbatar da ɗaga gwiwoyinku sama da isa (aƙalla matakin hip) don yin cikakken shigar da tsokoki da ƙafarku.
• Yi Amfani da Hannunku: Kuskure na gama gari shine a bar hannaye su rataye a hankali ta gefe. Madadin haka, matsar da hannayenku daidai da kafafunku. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma kuma yana ƙara ƙarfin motsa jiki, yana haifar da ƙona calories mafi girma.
• Ƙasa a Tausashe: Lokacin da kuka kawo ƙafarku, tabbatar da ƙasa akan ƙwallan ƙafafunku, ba dugaduganku ba. Wannan yana ragewa

Babban Gudun Gwiwa Tambayoyin Masu Nuna

Shi beginners za su iya Babban Gudun Gwiwa?

Ee, masu farawa za su iya yin motsa jiki na High Knee Sprints. Koyaya, yana da mahimmanci a fara a hankali kuma a hankali ƙara ƙarfin yayin da matakin lafiyar ku ya inganta. Wannan motsa jiki na iya zama mai tsanani sosai, don haka yana da mahimmanci don tabbatar da cewa kuna amfani da tsari mai kyau don guje wa rauni. Idan kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Babban Gudun Gwiwa?

• Babban Gwiwa: A cikin wannan sigar, kuna ƙara juzu'i zuwa gaɓoɓin ku ta yadda kishiyar gwiwar hannu ta zo zuwa ga ƙwanƙwasa gwiwa, haɓaka haɗin tsokar ku.
• Babban Knee Skips: Wannan bambance-bambancen yana ƙara motsi mai tsalle a cikin mahaɗin, ƙara ƙarfin da ƙara ɓangaren plyometric zuwa motsa jiki.
• Babban Knee tare da Motsi na gefe: Wannan ya haɗa da yin aikin motsa jiki mai tsayi yayin tafiya ta gefe, wanda zai iya taimakawa wajen inganta haɓaka da sauri.
• Babban Knee tare da Hannun Sama: Daukaka hannunka sama yayin yin manyan gwiwoyi yana ƙaruwa da wahala ta hanyar shigar da jikinka na sama da haɓaka haɗin kai gabaɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Babban Gudun Gwiwa?

• Jumping Jacks babban ƙari ne ga Babban Knee Sprints saboda suna ƙara yawan ƙwayar zuciya, suna taimakawa wajen inganta lafiyar zuciya da jijiyoyin jini, da kuma aiki akan ƙungiyoyin tsoka irin su calves, hip flexors, da core.
• Masu hawan dutse suna haɗe da kyau tare da High Knee Sprints yayin da dukansu biyu suka mayar da hankali kan inganta jimiri na zuciya da jijiyoyin jini, ƙarfi, da sauri, yayin da kuma ƙarfafa ainihin, ƙafafu, da makamai.