Jump Jump Squat

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

Sakonni ga Jump Jump Squat

The Bodyweight Drop Jump Squat motsa jiki ne mai ƙarfi wanda ke haɓaka ƙarfin jiki, ƙarfi, da juriyar zuciya. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda suke so su inganta ƙarfin fashewa da sauri. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen haɓaka wasan motsa jiki, haɓaka asarar mai, da haɓaka lafiyar gabaɗaya.

Yanayinta: tsammanin nuni a nuni Jump Jump Squat

• Yi tsalle sama yadda za ku iya, yin amfani da hannayenku don ƙwazo, sa'an nan kuma ƙasa a hankali a kan ƙafafunku tare da gwiwoyinku kaɗan.
• Nan da nan da saukowa, rage jikin ku zuwa wuri mai zurfi ta hanyar durƙusa gwiwoyi da kuma tura kwatangwalo a baya kamar kuna zaune a kan kujera.
• A dakata a taƙaice a cikin squat, sa'an nan kuma tura ta cikin diddige don tsalle baya zuwa wurin farawa.
• Maimaita wannan jerin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Jump Jump Squat

• Saukowa Mai Sarrafa: Lokacin saukowa daga tsalle, tabbatar da ƙasa a hankali kuma cikin tsari mai sarrafawa. Shafe tasirin ta hanyar kafafunku kuma ku guje wa saukowa akan yatsun kafa ko diddige, wanda zai haifar da rauni. Madadin haka, yi niyya zuwa ƙasa a kan ƙafafunku.
• Cikakken Squat: Kuskuren gama gari ba ya shiga cikin cikakken squat. Tabbatar cewa cinyoyinka sun kasance aƙalla daidai da ƙasa kafin yin tsalle. Wannan yana tabbatar da cewa kuna aiki da glutes, hamstrings, da quads yadda ya kamata.
• Yi amfani da Hannun Hannunku: Yi amfani da hannayenku don taimakawa samar da kuzari don tsalle. Juya hannunka ƙasa yayin da kake tsuguno da jujjuya su sama

Jump Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Jump Jump Squat?

Ee, masu farawa za su iya yin motsa jiki na Jiki Drop Jump Squat, amma yakamata su fara da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfinsu da ƙarfin ƙarfin su ya inganta. Wannan aikin yana buƙatar daidaitawa mai kyau, daidaito, da ƙarfi, don haka masu farawa ya kamata su dauki lokacin su don koyon tsari da fasaha mai dacewa don kauce wa raunin da ya faru. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar. Hakanan yana da mahimmanci a koyaushe yin dumi kafin fara kowane tsarin motsa jiki.

Me ya sa ya wuce ga Jump Jump Squat?

• Akwatin Jump Jump Squat ya ƙunshi tsalle daga akwati ko dandamali kafin canzawa zuwa squat, wanda ke taimakawa wajen ƙara ƙarfi da fashewa.
• Zurfin Jump Squat wani bambanci ne inda kuka tashi daga akwati, ƙasa, kuma nan da nan ku yi tsalle a tsaye gwargwadon iko, haɓaka ƙarfin amsawa.
• Tuck Jump Squat shine bambancin ci gaba wanda ya haɗa da yin tsalle kamar yadda zai yiwu daga squat matsayi da kuma durƙusa gwiwoyi zuwa kirjin ku a tsakiyar iska.
• Plyometric Jump Squat wani bambanci ne wanda ya ƙunshi tsalle mai fashewa a cikin iska daga matsayi na squat, wanda ke haɓaka ƙarfi da sauri.

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

• Jumps Box: Akwatin tsalle wani motsa jiki ne na plyometric wanda ya dace da ɗigon tsalle-tsalle yayin da suke mai da hankali kan haɓaka ƙarfin fashewa da ƙarfi a cikin ƙananan jiki. Makanikan tsalle-tsalle da saukowa na tsalle-tsalle na akwatin suna kama da ɗigon tsalle-tsalle, yana mai da shi kyakkyawan motsa jiki.
• Fata na maraƙi: Yayin da mai da hankali ga ɗan maraƙi shine mafi takamaiman bayani, sun dace da digo na squat ta ƙarfafa tsokoki da kuma yanayin sauka na squat. Ƙarfafan maruƙa na iya taimakawa wajen haɓaka tsayin tsalle da kwanciyar hankali yayin saukowa.