Gefen Jump Mataki Up

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Gefen Jump Mataki Up

Matakin Jump na Side shine motsa jiki mai ƙarfafawa wanda ke haɓaka ƙarfin jiki, ƙarfi, da juriyar zuciya. Ya dace da kowa, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, suna neman ƙara motsi mai ƙarfi da ƙarfi ga aikin motsa jiki na yau da kullun. Wannan darasi yana da sha'awa musamman ga daidaikun mutane waɗanda ke da niyyar haɓaka aikinsu na motsa jiki, ƙona calories, ko kawai ƙara iri-iri zuwa tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Gefen Jump Mataki Up

• Na gaba, turawa da ƙafar da ke kusa da akwatin, yin tsalle a gefe a kan akwatin yayin da kake kawo sauran gwiwa zuwa kirjinka.
• Ƙasa a hankali a kan akwatin tare da ɗan karkatar da gwiwa don shawo kan tasirin.
• Bayan saukarwa, dakata na ɗan lokaci don dawo da ma'auni, sannan tsalle baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza zuwa wancan gefen kuma maimaita motsa jiki.

Lajin Don yi Gefen Jump Mataki Up

• Ci gaba a hankali: Fara da ƙaramin mataki ko benci. Yayin da kuke samun kwanciyar hankali tare da motsa jiki kuma ƙarfin ku da ƙarfin ku ya inganta, za ku iya ƙara tsayin mataki a hankali. Wannan zai taimaka wajen hana raunin da ya faru da kuma tabbatar da cewa kuna ci gaba a cikin aminci da inganci.
• Kula da Ma'aunin ku: Kuskure ɗaya na gama gari shine rasa daidaito yayin motsa jiki. Don kauce wa wannan, ci gaba da ci gaba da kasancewa a cikin aikin motsa jiki kuma ku mai da hankalin ku a kan madaidaicin wuri a gaban ku. Wannan zai taimaka wajen inganta kwanciyar hankali da kuma sa aikin ya fi tasiri.
• Warm Up: Kamar kowane motsa jiki, yana da mahimmanci don dumama kafin farawa

Gefen Jump Mataki Up Tambayoyin Masu Nuna

Shi beginners za su iya Gefen Jump Mataki Up?

Ee, masu farawa zasu iya yin motsa jiki na Jump Step Up. Koyaya, yakamata su fara da ƙaramin mataki ko akwati don tabbatar da cewa suna amfani da sigar da ta dace kuma don hana rauni. Yayin da ƙarfin su da ma'auni suka inganta, za su iya ƙara tsayin mataki ko akwatin. Yana da mahimmanci koyaushe don dumi kafin kowane motsa jiki kuma ku saurari jikin ku, tsayawa idan wani motsi yana haifar da ciwo.

Me ya sa ya wuce ga Gefen Jump Mataki Up?

• Akwatin Plyo Box Side-to-Side Jumps ya ƙunshi tsalle daga gefe ɗaya na akwatin zuwa wancan, yana ƙara ƙarfi da ƙarfin da ake buƙata.
• Jumps na Skater wani nau'i ne wanda ke kwatanta motsi na skater na kankara, yana buƙatar ku tsalle daga ƙafa ɗaya zuwa wancan, motsawa ta gefe.
• Side Jump to Balance shine mafi ƙalubale bambance-bambancen inda kuka yi tsalle zuwa gefe sannan ku daidaita akan ƙafa ɗaya, haɓaka kwanciyar hankali da ƙarfin asali.
• Jump Side with Medicine Ball ya haɗa da riƙe ƙwallon magani yayin yin tsallen gefe, ƙara ƙarin juriya da horon ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Gefen Jump Mataki Up?

• Lunges: Lunges wani motsa jiki ne na jiki wanda ya dace da Side Jump Step Ups yayin da suke aiki da ƙungiyoyin tsoka iri ɗaya - quads, hamstrings, da glutes - amma ta wata hanya ta daban, ƙara iri-iri da daidaitawa zuwa aikin motsa jiki na yau da kullum.
• Akwatin Jumps: Akwatin tsalle-tsalle wani motsa jiki ne na plyometric wanda ke haɓaka ƙarfin fashewa da daidaitawa, kama da Side Jump Step Ups, yana mai da su babban ƙari ga kowane motsa jiki na yau da kullun wanda ya haɗa da waɗannan darussan, yayin da dukansu biyu ke mai da hankali kan haɓaka ƙarfin jiki da ƙarfi.