Jump Tuck Knee

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Jump Tuck Knee

Knee Tuck Jump shine babban motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, haɓaka ƙarfi, ƙarfi, da juriya na zuciya. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin fashewar su da haɗin kai. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, haɓaka asarar mai, da ƙara nau'ikan tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Jump Tuck Knee

• Lanƙwasa gwiwoyi kuma ka rage jikinka zuwa wuri mai tsumawa yayin da kake jujjuya hannunka baya don ƙarami.
• Kashe ƙasa ka yi tsalle sama da fashewa, ja gwiwoyi sama zuwa ga ƙirjinka gwargwadon iko yayin da kake cikin iska.
• Mika ƙafafunku baya da sauri yayin da kuke saukowa, kuna shirin ƙasa a hankali akan ƙwallan ƙafafunku.
• Da zarar an sauka, nan da nan rage baya zuwa cikin squat matsayi don shirya don tsalle na gaba, maimaita tsari don adadin da ake so na maimaitawa.

Lajin Don yi Jump Tuck Knee

• Daidaitaccen Fom: Fara da ƙafafu da faɗin kafada. Yayin da kuke tsalle, ja gwiwoyinku har zuwa kirjin ku gwargwadon iko kuma kuyi ƙasa a hankali akan ƙafafunku. Tsaya bayanka tsaye a duk lokacin motsa jiki. Kuskure na yau da kullun shine hunch baya ko rashin kawo gwiwoyi sama sosai.
• Land Softly: Wannan yana da mahimmanci don kare haɗin gwiwa. Yi ƙoƙarin sauka akan ƙwallan ƙafafunku sannan ku koma kan diddige ku. Wannan zai taimaka sha tasirin tasiri. Ka guji saukowa da ƙafar ƙafa ko ƙafafu, saboda hakan na iya haifar da rauni.
• Motsa jiki masu sarrafawa: Kada ku yi gaggawar motsa jiki. Kowane tsalle ya kamata ya zama motsi mai sarrafawa. Wannan zai taimake ka ka kula da daidaituwa da kuma hana raunuka.
• Gina A hankali:

Jump Tuck Knee Tambayoyin Masu Nuna

Shi beginners za su iya Jump Tuck Knee?

Knee Tuck Jump motsa jiki shine motsi mai ƙarfi wanda ke buƙatar ƙarfin ƙarfi, daidaitawa, da daidaituwa. Yana iya zama ƙalubale ga masu farawa waɗanda suke sababbi don dacewa ko kuma suna da ƙarancin yanayin yanayin motsa jiki. Duk da haka, masu farawa zasu iya yin aiki har zuwa wannan motsa jiki ta farawa da ƙananan motsa jiki, irin su tsalle-tsalle na yau da kullum ko tsalle-tsalle, kuma a hankali suna ƙara ƙarfin yayin da matakin dacewarsu ya inganta. Yana da mahimmanci koyaushe ga masu farawa su fara sannu a hankali, mai da hankali kan tsari, kuma su saurari jikinsu. Idan kowane motsa jiki yana haifar da ciwo ko rashin jin daɗi, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Jump Tuck Knee?

• Jump ɗin Ƙafar Ƙafar Ƙafar Ƙafar Guda ɗaya yana buƙatar ka yi tsalle ka sauka a kan ƙafa ɗaya, haɓaka ƙarfin da kuma mai da hankali ga ƙarfin ƙafar mutum ɗaya.
• Jump ɗin Knee na Lateral ya ƙunshi tsalle gefe zuwa gefe, wanda ke inganta haɓakawa da motsi na gefe.
• Jump na Burpee Knee Tuck yana haɗa burpee tare da tsalle-tsalle na gwiwa, yana mai da shi cikakken motsa jiki.
• Tsalle Tsalle zuwa Knee Tuck yana farawa a cikin matsayi na katako, sannan ku tsalle gwiwoyinku zuwa kirjin ku da baya, yana kara mai da hankali kan ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Jump Tuck Knee?

• Squat tsalle wani motsa jiki ne mai alaƙa, suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar Knee Tuck Jumps, musamman quads, glutes, da calves, kuma suna haɓaka fashewa da ƙarfi.
• Masu hawan dutse kuma kyakkyawan motsa jiki ne mai alaƙa, suna haɓaka ƙarfin ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da haɓaka fa'idodin Knee Tuck Jumps.