Gudu da Semi Squat Jump

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

Sakonni ga Gudu da Semi Squat Jump

The Run da Semi Squat Jump motsa jiki wani motsa jiki ne mai ƙarfi wanda ya haɗu da ayyukan zuciya da jijiyoyin jini tare da horarwa mai ƙarfi, yana ba da fa'idodi kamar ingantaccen lafiyar zuciya, haɓaka ƙananan ƙarfin jiki, da ingantaccen daidaito. Wannan motsa jiki ya dace da daidaikun mutane a matakin motsa jiki na matsakaici waɗanda ke neman ƙara ƙarfin ƙarfin su da sautin tsoka. Mutane na iya zaɓar haɗa Run da Semi Squat Jump a cikin abubuwan yau da kullun don ƙara iri-iri, ƙalubalantar kansu, da yin aiki da ƙungiyoyin tsoka da yawa lokaci guda don ingantaccen motsa jiki.

Yanayinta: tsammanin nuni a nuni Gudu da Semi Squat Jump

• Fara gudu a cikin taki mai daɗi, tabbatar da cewa kuna riƙe madaidaiciyar matsayi da karkatar da hannuwanku cikin rawar jiki tare da tafiyarku.
• Bayan kamar minti 5-10 na gudu, rage gudu kuma ku tsaya, sannan ku sanya kanku don tsalle-tsalle ta hanyar karkatar da gwiwoyinku kadan da kuma mayar da kwatangwalo kamar kuna zaune akan kujera marar ganuwa.
• Sa'an nan kuma, yi tsalle sama da fashe, ƙara ƙafafu da murɗa hannuwanku zuwa sama don samun ƙarfi, ƙasa a hankali kuma nan da nan canzawa zuwa tsalle na gaba.
• Maimaita tsalle-tsalle na Semi squat na kusan daƙiƙa 30 zuwa minti ɗaya, sannan ku ci gaba da gudu kuma ku maimaita jerin tsawon lokacin aikinku.

Lajin Don yi Gudu da Semi Squat Jump

• Daidaitaccen Fom: Kuskure ɗaya na gama gari don gujewa shine amfani da sigar da ba daidai ba. Lokacin yin tsalle-tsalle na Semi squat, tabbatar da baya ya mike kuma gwiwoyin ba su wuce yatsun kafa ba lokacin da kuke tsuguno. Wannan yana taimakawa wajen hana damuwa mara dacewa akan gwiwoyinku. Yayin gudu, kula da tsayin daka kuma guje wa wuce gona da iri wanda zai iya haifar da rauni.
• Ci gaba a hankali: Fara da adadin maimaitawa da za a iya sarrafawa kuma sannu a hankali yana ƙaruwa yayin da ƙarfin ku da jimiri suka inganta. Ƙoƙarin yin yawa da sauri zai iya haifar da raunin da ya wuce kima.
• Saukowa Mai laushi: Lokacin da kuka saukowa daga tsalle-tsalle, yi niyya zuwa ƙasa a hankali da nitse ta hanyar lanƙwasa gwiwoyi. Wannan yana rage tasiri akan ku

Gudu da Semi Squat Jump Tambayoyin Masu Nuna

Shi beginners za su iya Gudu da Semi Squat Jump?

Ee, masu farawa zasu iya yin motsa jiki na Run da Semi Squat Jump. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a ƙaramin ƙarfi don guje wa rauni. Tsarin da ya dace shine mabuɗin don yin wannan darasi daidai. Yana iya zama da amfani ga masu farawa su fara aiwatar da motsi daban - gudu da tsalle-tsalle - kafin hada su. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin aikin daidai kuma cikin aminci.

Me ya sa ya wuce ga Gudu da Semi Squat Jump?

• Tsalle Mai Yadawa: Maimakon tsalle-tsalle mai tsayi, za ku iya yin tsalle mai faɗi inda kuke tsalle gaba gwargwadon yiwuwa daga wurin tsuguno, mai da hankali kan ƙarfin fashewa.
• Gudu da Jump na gefe: Wannan bambancin ya haɗa da gudu ta gefe sannan kuma yin tsalle-tsalle na tsaka-tsalle, wanda zai iya taimakawa wajen inganta haɓaka da motsi na gefe.
• Tuck Jumps: Maimakon tsalle-tsalle na Semi-squat, za ku iya yin tsalle-tsalle inda kuka kawo gwiwoyinku zuwa kirjin ku a tsakiyar iska, haɓaka ƙarfin fashewar ku da daidaitawa.
• Gudu da Squat Jump: Wannan ya haɗa da yin gudu na ɗan gajeren nesa kafin yin tsalle-tsalle, ƙara wani nau'i na sauri da juriya na zuciya ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Gudu da Semi Squat Jump?

• "Burpees" suna da matukar dacewa yayin da suke haɗawa da horo na cardio da ƙarfin ƙarfi, kama da gudu da tsalle-tsalle masu tsalle-tsalle, don haka inganta lafiyar gaba ɗaya, ƙarfin hali, da ƙarfin hali.
• "Masu hawan dutse" suma suna cika wadannan atisayen domin ba wai kawai inganta juriya na zuciya kamar gudu ba ne, har ma suna shiga cikin ƙananan tsokoki da ake amfani da su a cikin tsalle-tsalle na squat, don haka inganta daidaituwa da ƙarfi.