Dakatar Jump Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gastrocnemius, Soleus

Sakonni ga Dakatar Jump Squat

The Suspension Jump Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan jiki, musamman glutes, quads, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Wannan motsa jiki cikakke ne ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙarfin jiki da ƙarfin fashewa. Haɗa Dakatar da Jump Squats a cikin aikin motsa jiki na yau da kullun na iya haɓaka aikinku na gaba gabaɗaya, taimako a cikin ƙona kitse saboda yanayin girmansa, da haɓaka ingantaccen kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Dakatar Jump Squat

• Sanya kanku a cikin squat squat tare da ƙafafunku-nisa-nisa, kuma ku ɗanɗana baya kaɗan cikin madauri don haifar da tashin hankali.
• Rage jikin ku a cikin squat matsayi, durƙusa a gwiwoyi da kuma tura kwatangwalo a baya yayin da kuke mayar da baya da kirji sama.
• Fashe sama daga squat, shimfiɗa ƙafafunku cikakke kuma ku matsa daga ƙasa don tsalle kamar yadda za ku iya.
• Ƙasa a hankali komawa cikin matsayi na squat, ɗaukar tasiri tare da gwiwoyi kadan sun durƙusa, kuma nan da nan shirya don tsalle na gaba.

Lajin Don yi Dakatar Jump Squat

• Sarrafa motsin ku: Lokacin da kuke tsalle, yawanci mutane suna barin kuzari ya mamaye. Duk da haka, yana da mahimmanci don sarrafa motsinku a duk tsawon lokacin motsa jiki. Lokacin da kuka yi tsalle, matsa a ko'ina daga ƙafafu biyu, kuma ƙasa a hankali don rage tasirin haɗin gwiwa.
• Yi Amfani da Hannunku: Wani kuskure na yau da kullun shine rashin amfani da hannunku. Ya kamata a yi amfani da hannayenku don daidaitawa da kuma taimakawa wajen motsa jikin ku zuwa sama yayin tsalle. Yayin da kuke tsuguno, ya kamata a mika hannayenku a gabanku rike da mai horar da dakatarwa, kuma yayin da kuke tsalle, ya kamata a ja su zuwa sassanku. 4

Dakatar Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Jump Squat?

Ee, masu farawa za su iya yin motsa jiki na Suspension Jump Squat, amma yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba. Yana haɗa abubuwa na ma'auni, ƙarfi, da ƙarfin fashewa. Ya kamata masu farawa su fara da squat na asali don gina ƙarfi da tsari kafin su ci gaba zuwa ƙarin bambance-bambancen ci gaba kamar Suspension Jump Squat. Koyaushe tuna don dumi kafin motsa jiki da kuma kula da tsari mai kyau don guje wa rauni. Hakanan yana da kyau a sami ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Dakatar Jump Squat?

• Dakatar da Jump Squat tare da karkatarwa: Wannan yana ƙara juzu'i na juyi zuwa tsalle, shigar da ainihin da haɓaka ƙarfin aiki.
• Dakatar da Jump Squat tare da Jump Lateral: Wannan bambancin ya ƙunshi motsi gefe zuwa gefe, ƙalubalantar kwanciyar hankali da saurin gefe.
• Dakatar da Jump Squat tare da Knee Tuck: A cikin wannan bambancin, kuna karkatar da gwiwoyi zuwa kirjin ku a tsakiyar iska, wanda ke haɓaka ƙarfin fashewar ku da ƙarfin ainihin ku.
• Tsalle Jump Squat tare da Kwallon Magunguna: Riƙe ƙwallon magani yayin yin tsalle-tsalle yana ƙara ƙarin nauyin nauyi, yana ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar Jump Squat?

• Akwatin Jumps: Akwatin Jumps ya cika Suspension Jump Squats ta ci gaba da mai da hankali kan fashewar abubuwa, motsi na plyometric, wanda ke taimakawa haɓaka ƙarfi, saurin gudu, da wasan motsa jiki.
• Bulgarian Split Squats: Wannan motsa jiki yana cike da Suspension Jump Squats ta hanyar samar da motsi na gefe wanda ke taimakawa wajen gyara rashin daidaituwa na tsoka, inganta daidaituwa, da ƙara ƙarfin ƙafa gaba ɗaya.