Kneeling Jump Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Kneeling Jump Squat

Kneeling Jump Squat wani motsa jiki ne mai cikakken jiki wanda da farko ke kai hari ga glutes, hamstrings, quads, da ainihin, yana taimakawa haɓaka ƙarfi, ƙarfi, da ƙarfi. Yana da kyakkyawan zaɓi ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙalubale na plyometric zuwa aikin motsa jiki na yau da kullun. Wannan motsa jiki ba wai kawai yana haɓaka ƙananan ikon jiki da daidaitawa ba amma kuma yana haɓaka ƙimar rayuwa, yana mai da shi babban zaɓi ga waɗanda ke neman asarar mai da ƙwayar tsoka.

Yanayinta: tsammanin nuni a nuni Kneeling Jump Squat

• Haɗa ainihin ku kuma yi amfani da glutes da hamstrings don canzawa daga matsayi na durƙusa zuwa ƙananan squat matsayi, saukowa a ƙafafunku.
• Da zarar kun kasance cikin ƙananan squat, matsa ta cikin diddige ku kuma ku fashe sama zuwa tsalle.
• Ƙasa a hankali a koma cikin squat matsayi, shayar da tasiri tare da gwiwoyi kadan sun lankwasa.
• Daga wurin squat, a hankali rage kanku baya cikin durkushewa don kammala maimaitawa ɗaya.

Lajin Don yi Kneeling Jump Squat

• Motsi mai fashewa: Makullin wannan motsa jiki shine motsi mai fashewa daga durƙusa zuwa matsayi na tsaye. Yi amfani da cinyoyin ku da cinyoyin ku don fitar da kanku sama da gaba. Ka guji yin amfani da ƙananan bayanka don tayar da kanka, saboda wannan zai iya haifar da rauni.
• Saukowa Mai laushi: Ƙasa a hankali tare da rarraba nauyin ku daidai da ƙafafunku. Wannan zai taimaka wajen kare gwiwoyi da idon sawu daga rauni. Ka guje wa saukowa a kan yatsun kafa ko diddige, saboda wannan na iya haifar da rashin kwanciyar hankali da yiwuwar rauni.
• Ci gaba Sannu a hankali: Idan kun kasance sababbi ga Kneeling Jump Squat, fara da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da ƙarfin ku ya inganta. Kada ku yi gaggawar yin motsa jiki tare da cikakken ƙarfi,

Kneeling Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Jump Squat?

Ee, masu farawa zasu iya yin motsa jiki Jump Squat. Duk da haka, yana da mahimmanci a lura cewa wannan ci gaba ne mai ci gaba wanda ke buƙatar adadi mai kyau na ƙarfi, daidaito, da daidaitawa. Ya kamata masu farawa su fara da motsa jiki na yau da kullun kamar squats na yau da kullun ko lunges kuma a hankali suyi aiki har zuwa ƙarin hadaddun motsi kamar Kneeling Jump Squat. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don hana rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, yana iya zama da amfani a yi aiki tare da mai horar da kai ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Kneeling Jump Squat?

• Kneeling Jump to Box Squat: A cikin wannan bambancin, maimakon saukowa a ƙasa, za ku yi tsalle a kan akwati ko mataki, saukowa a cikin squat matsayi.
• Kneeling Jump Squat: Wannan bambancin ya haɗa da riƙe da kettlebell ko dumbbell kusa da ƙirjin ku yayin yin tsalle tsalle, ƙara ƙarin juriya da ƙarfi.
• Gudun Ƙafa ɗaya Jump Squat: Don ƙarin ci gaba, gwada yin motsa jiki akan ƙafa ɗaya. Fara daga durƙusa, sa'an nan kuma tsalle kuma ku sauka a kan ƙafa ɗaya a cikin matsayi na squat.
• Kneeling Jump to Tuck Squat: Wannan bambancin ya haɗa da tsalle daga durƙusa zuwa squat, sa'an nan kuma nan da nan ya sake yin tsalle a cikin tsalle, yana kawo gwiwoyi zuwa kirji.

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

• Jumps na Akwatin kuma na iya haɓaka fa'idodin Gudun Jump Squats ta hanyar haɓaka ƙarfin fashewa da ƙarfi, mahimman abubuwan haɗin gwiwa a cikin yin Gwargwadon Jump Squat yadda ya kamata.
• Goblet Squat wani motsa jiki ne wanda ya haɗu da kyau tare da Kneeling Jump Squats, saboda yana taimakawa wajen inganta ƙarfin jiki da kuma siffar squat, dukansu biyu suna da mahimmanci don aiwatar da Kneeling Jump Squats daidai.