Lateral Bound

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Lateral Bound

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafawa, Ƙarfafawa, da Ma'auni. Ya dace da 'yan wasa da masu sha'awar motsa jiki waɗanda ke buƙatar motsi ta gefe a cikin wasanninsu ko ayyukansu, kamar 'yan wasan tennis, 'yan wasan ƙwallon kwando, ko masu tsere. Haɗa Ƙaƙwalwar Ƙaƙwalwa a cikin ayyukan motsa jiki na yau da kullun na iya inganta kwanciyar hankali, ƙarfin hali, da ƙarfin ku, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman haɓaka aikinsu na motsa jiki ko kuma kawai ƙara iri-iri a tsarin horon su.

Yanayinta: tsammanin nuni a nuni Lateral Bound

• Matsa nauyin jikin ku zuwa ƙafar dama, sannan tsalle gefe zuwa hagunku, saukowa a kan ƙafar hagu kuma barin ƙafar dama ta yi shawagi a bayan kafarku ta hagu.
• Yayin da kake ƙasa, sha tasirin tasirin ta hanyar lanƙwasa gwiwa na hagu da kuma tura kwatangwalo a baya, ajiye kirjinka sama da baya madaidaiciya.
• Nan da nan ka cire ƙafar hagu kuma ka yi tsalle ta gefe zuwa dama, saukowa a kan ƙafar dama kuma barin ƙafar hagunka ta yi shawagi a bayan kafar dama.
• Maimaita wannan motsi na gefe-da-gefe don adadin da ake so na maimaitawa, yana tabbatar da cewa ku kiyaye kari da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Lateral Bound

• **A Gujewa Saukowa Mai Wuya**: Kuskure daya da mutane ke yi shine saukowa da kafafunsu da karfi, wanda zai iya haifar da kunci mara amfani a gabobi. Madadin haka, gwada ƙasa a hankali da sarrafawa, ɗaukar tasirin tare da cinyoyin ku da cinyoyin ku. Wannan ba kawai yana rage haɗarin rauni ba amma yana taimakawa wajen shiga tsokoki masu dacewa.
• **Yi amfani da Hannunku**: Kar ku manta da yin amfani da hannayen ku don taimakawa wajen daidaitawa da kuzari. Juya su a kishiyar shugabanci na tsalle. Idan kana tsalle zuwa hagu, karkata hannunka zuwa dama, kuma

Lateral Bound Tambayoyin Masu Nuna

Shi beginners za su iya Lateral Bound?

Ee, masu farawa za su iya yin motsa jiki na Bound na Lateral. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni. Motsa jiki ne na plyometric wanda ke kai hari ga tsokoki na ƙafa, musamman glutes da quads. Hakanan yana inganta daidaituwa, ƙarfi, da daidaitawa. Idan kun kasance mafari, kuna iya farawa da ƙaramin motsi kuma a hankali ƙara yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko mai horo don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Lateral Bound?

• Lateral Bound with Squat: Wannan sigar tana ƙara squat lokacin da kuka sauka kowane tsalle, yana ƙara ƙarfin motsa jiki.
• Ƙafa ɗaya na Ƙafa ɗaya: A cikin wannan bambancin, kuna tsalle ta gefe amma kuna ƙasa da ƙafa ɗaya, kuna ƙalubalantar daidaito da daidaitawa.
• Lateral Bound with Knee Drive: Bayan kowane daure, kuna kora gwiwa na ƙafar da ba ta yin tsalle zuwa ga ƙirjin ku, wanda ke haɗa tsokoki na asali.
• A karshen hade tare da jingina banbanci: Yin amfani da banbancin juriya a kusa da rigunan ka yayin motsa jiki yana kara wahala kuma yana karfafa masu satar kayan ka.

Me suna da abin da ya sanya ɗaukehawa ga Lateral Bound?

• Gefen huhu: wannan motsa jiki ya cika iyakokin tsoka ta hanyar aiki iri ɗaya na tsoka - wanda zai iya taimakawa wajen gina ƙarfi da haɓaka don ƙarin ƙungiyoyi masu fashewa.
• Squat Jumps: Squat Jumps shine motsa jiki na plyometric kamar Lateral Bounds, kuma suna taimakawa wajen ƙara ƙarfin jiki da ƙarfi, musamman a cikin quads da glutes, wanda zai iya inganta tsawo da nisa na iyakokin ku.