Barbell Rarraba Tsalle

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Rarraba Tsalle

The Barbell Split Jump wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga ƙananan jiki, musamman glutes, quads, da hamstrings, yayin da kuma inganta ƙarfin zuciya da daidaituwa. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke son haɓaka ƙarfin fashewar su da ƙarfin su. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen haɓaka aikin motsa jiki gabaɗaya, haɓaka haɓakar tsoka, da haɓaka haɗin kai.

Yanayinta: tsammanin nuni a nuni Barbell Rarraba Tsalle

• Mataki na ƙafar dama a gaba zuwa tsagaggen matsayi, lanƙwasa gwiwoyi biyu don rage jikinka har sai gwiwa ta dama ta lanƙwasa akalla digiri 90 kuma gwiwa na hagu yana sama da kasa.
• Kashe ƙafafu biyu don tsalle sama tsaye, canza matsayin ƙafafunka a tsakiyar iska, saukowa a hankali tare da ƙafar hagunka gaba da ƙafar dama ta baya.
• Nan da nan runtse jikin ku zuwa wuri mai tsaga, wannan lokacin tare da ƙafar hagu a gaba.
• Maimaita wannan tsari, canza matsayin ƙafarku kowane lokaci, don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Rarraba Tsalle

• Madaidaicin Nauyi: Zaɓi nauyin da ke da ƙalubale, amma ba nauyi sosai ba har ya ɓata siffar ku. Yana da kyau a yi motsa jiki daidai da nauyi mai nauyi fiye da rauni da haɗari tare da nauyi mai nauyi.
• Warm Up: Kafin ka fara tsalle-tsalle na tsalle-tsalle na barbell, tabbatar cewa an yi dumi sosai. Wannan zai taimaka hana rauni kuma zai shirya tsokoki don motsa jiki.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Kowane motsi yakamata a sarrafa shi kuma da gangan. Wannan ba wai kawai yana hana rauni ba amma kuma yana tabbatar da cewa tsokoki suna samun matsakaicin fa'ida daga motsa jiki.
• Huta Tsakanin Saiti: Ka ba tsokoki lokaci don murmurewa tsakanin saiti.

Barbell Rarraba Tsalle Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Rarraba Tsalle?

Aikin motsa jiki na Barbell Split Jump wani hadadden motsa jiki ne mai tsananin gaske wanda ya fi kai hari ga ƙananan jiki. Ya ƙunshi babban matakin daidaitawa, daidaito, da ƙarfi. Don masu farawa, yana iya zama ƙalubale don farawa da wannan motsa jiki saboda sarkar sa. Ana ba da shawarar cewa masu farawa su fara da motsa jiki na asali don haɓaka ƙarfi, daidaito, da daidaitawa kafin yunƙurin ci gaba da motsa jiki kamar Barbell Split Jump. Duk da haka, idan mafari ya kuduri aniyar gwada shi, ya kamata su fara da nauyi mai sauƙi ko ma barbell kawai ba tare da wani nauyi ba, kuma su mai da hankali kan ƙwarewar sigar farko. Hakanan yana da kyau a sami mai horar da motsa jiki ko ƙwararren mutum don kulawa da jagora ta hanyar don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Barbell Rarraba Tsalle?

• Kettlebell Split Jump: Wannan sigar tana amfani da kettlebell maimakon ƙwanƙwasa, wanda zai iya ba da wani riko na daban da ƙalubalen motsa jiki.
• Jump Nauyin Jiki: Wannan bambance-bambancen yana kawar da nauyi gaba ɗaya, yana mai da hankali kawai akan injinan tsalle da saukowa.
• Jakar Sandan Tsalle Tsalle: Wannan sigar tana amfani da jakar yashi maimakon gungu, wanda zai iya ƙara wani abu na rashin kwanciyar hankali a cikin motsa jiki.
• Magani Tsabta Tsalle: Wannan bambancin ya haɗa da ƙwallon magani, yana ƙara ƙarin jiki na sama da babban ƙalubale ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Rarraba Tsalle?

• Squats: Squats suna aiki iri ɗaya ƙungiyoyin tsoka na jiki kamar Barbell Split Jump, kuma ƙarin juriya na nauyi lokacin da aka yi tare da barbell na iya inganta ƙarfin gabaɗaya da ƙarfi, yana taimakawa motsin fashewar da ake buƙata a cikin Tsabtace Tsabta.
• Akwatin Jumps: Akwatin Jumps wani motsa jiki ne na plyometric kamar Barbell Split Jump, kuma suna taimakawa wajen haɓaka ƙarfin fashewar ku da saurin ku, wanda zai iya haɓaka aikinku da ƙwarewar ku a cikin Barbell Split Jump.