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, Soleus

Sakonni ga Jump Squat

Jump Squat wani motsa jiki ne mai ƙarfi wanda ke ƙarfafawa da sautin ƙananan jiki, musamman yin niyya ga glutes, quads, da calves yayin da kuma inganta lafiyar zuciya da jijiyoyin jini da haɓaka daidaito. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce. Mutane da yawa za su so su haɗa Jump Squats a cikin abubuwan yau da kullun don ikonsa na haɓaka wasan motsa jiki, ƙara ƙona kitse, da haɓaka ƙarfin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Jump Squat

• Fara motsa jiki ta hanyar yin squat akai-akai, karkatar da gwiwoyi da tura kwatangwalo a baya kamar kuna shirin zama akan kujera.
• Da zarar kun isa mafi ƙasƙanci na squat, yi amfani da ƙafafunku don fashewa zuwa sama, yin tsalle kamar yadda za ku iya.
• Yayin da kuke ƙasa, sarrafa jikin ku don komawa cikin kwanciyar hankali cikin squat matsayi, ɗaukar tasiri tare da ƙafafunku.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Jump Squat

• Daidaitaccen Fom: Tsaya daidaitaccen matsayi a duk lokacin motsa jiki. Fara da ƙafafu da faɗin kafada, lanƙwasa gwiwoyi da kwatangwalo don runtse jikin ku zuwa squat, sa'an nan kuma tsalle sama da fashewa. Lokacin da kuka sauka, tabbatar da yin haka a hankali kuma ku shiga cikin squat na gaba kai tsaye. Tsaya kirjin ku sama da baya madaidaiciya, kuma kada ku bari gwiwoyinku su shiga ciki.
• Sarrafa Saukowarku: Kuskure na yau da kullun shine saukowa da ƙarfi akan ƙafafunku, wanda zai haifar da rauni. Koyaushe niyya zuwa ƙasa a hankali kuma cikin nutsuwa, ɗaukar tasirin ta cikin ƙafafunku. Ya kamata gwiwowinku su dan karkata kan saukowa.
• Yi amfani da Hannunku: Hannun ku na iya taimaka muku samar da ƙarin ƙarfi da kiyaye daidaito. Yayin da kuke tsugunne

Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Jump Squat?

Ee, masu farawa zasu iya yin motsa jiki na Jump Squat. Duk da haka, ya kamata su fara da squats na asali don tabbatar da cewa suna da tsari daidai kuma don ƙarfafa ƙarfi. Da zarar sun gamsu da squats na asali, za su iya ƙara tsalle don ƙarin ƙalubale. Yana da mahimmanci a saurari jikinsu kuma kada a matsawa sosai don guje wa rauni. Idan suna da wata damuwa ta lafiya, ya kamata su tuntuɓi likita ko ƙwararrun motsa jiki kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Jump Squat?

• Jump ɗin Akwatin Squat ya ƙunshi yin squat sannan kuma tsalle kan akwati ko dandamali, yana ƙara ƙarfin motsa jiki.
• Jump Jump Squat ya haɗa da riƙe dumbbell ko kettlebell yayin motsi don ƙara juriya da ƙara ƙarfi.
• Jump Squat Single-Leg Jump Squat yana mai da hankali kan ƙafa ɗaya a lokaci ɗaya, yana haɓaka daidaito da daidaitawa.
• Broad Jump Squat shine bambancin inda kuke tsalle gaba maimakon sama, kuna aiki akan ƙarfin tsallenku na kwance.

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

• Burpees wani babban motsa jiki ne wanda ya dace da Jump Squats, yayin da suke haɗa motsin motsa jiki amma kuma suna shiga jiki da kuma ainihin jiki, suna mai da shi cikakken motsa jiki wanda ke inganta ƙarfin jiki da lafiyar zuciya.
• Akwatin Jumps, kamar Jump Squats, motsa jiki ne na plyometric wanda ke taimakawa wajen haɓaka ƙarfin fashewa da ƙarfi, amma kuma suna ƙara wani yanki na daidaito da sarrafawa, wanda zai iya haɓaka wasan motsa jiki da dacewa da aiki.