Lunge tare da Jump

• 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, Soleus

Sakonni ga Lunge tare da Jump

Lunge tare da Jump wani motsa jiki ne mai ƙarfi wanda ke haɗa ƙarfin horo da motsa jiki, da farko yana niyya ga quads, glutes, da hamstrings, yayin da kuma inganta daidaituwa da daidaitawa. Yana da kyakkyawan zaɓi ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke son ƙara ƙarfin jiki da haɓaka bugun zuciyar su. Mutane za su so yin wannan motsa jiki don haɓaka lafiyarsu gabaɗaya, haɓaka asarar mai, da ƙara bambance-bambancen ƙalubale zuwa aikin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Lunge tare da Jump

• Mataki na gaba tare da ƙafar dama a cikin matsayi na huhu, tabbatar da cewa gwiwa na dama yana kai tsaye sama da idon dama kuma gwiwa na hagu yana lanƙwasa yana shawagi sama da ƙasa.
• Kashe ƙasa da ƙafafu biyu, yin tsalle cikin iska yayin da kake canza matsayin ƙafafunka a tsakiyar iska, saukowa da ƙafar hagu a cikin huhun gaba.
• Maimaita wannan motsi, musayar ƙafafu kowane lokaci, tabbatar da cewa motsinku yana da santsi da sarrafawa.
• Ci gaba da wannan darasi don adadin maimaitawa ko lokacin da kuke so.

Lajin Don yi Lunge tare da Jump

• Jump mai fashewa: Tsalle wani muhimmin sashi ne na wannan darasi. Tabbatar cewa kuna amfani da tsokoki na ƙafarku don kunna tsalle, ba kawai motsinku ba. Yayin da kake tashi daga huhu, ture ƙafafu biyu a lokaci ɗaya kuma canza matsayin ƙafarka a tsakiyar iska, saukowa a hankali zuwa cikin huhu. Wannan yakamata ya zama motsi mai fashewa.
• Guji Raunin Knee: Kuskure ɗaya na yau da kullun don gujewa shine barin gwiwa ta gaba ta wuce yatsun kafa yayin da kuke huhu. Wannan na iya sanya damuwa mai yawa akan gwiwa kuma yana iya haifar da rauni. Hakanan, tabbatar da cewa gwiwa ta baya baya taɓawa

Lunge tare da Jump Tambayoyin Masu Nuna

Shi beginners za su iya Lunge tare da Jump?

Ee, masu farawa na iya yin Lunge tare da motsa jiki na Jump, amma yana da mahimmanci a fara sannu a hankali kuma a kula sosai don tsari don guje wa rauni. Idan tsallen ya nuna yana da wahala sosai ko kuma yana haifar da rashin jin daɗi, masu farawa zasu iya canza motsa jiki ta hanyar cire tsallen kuma kawai musanyen huhu. Yayin da ƙarfi da jimiri ke haɓaka, za su iya ƙara tsalle baya cikin al'ada. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko mai horo lokacin fara sabon tsarin motsa jiki don tabbatar da tsari da fasaha mai kyau.

Me ya sa ya wuce ga Lunge tare da Jump?

• Jump Lunge Jump: Maimakon yin huhu gaba, kuna ja da baya, sannan ku yi tsalle ku canza ƙafafu yayin da kuke cikin iska.
• Jump Jump with Weights: Wannan bambancin yana ƙara ƙarin ƙalubale ta hanyar riƙe dumbbells ko kettlebells a hannunku yayin yin tsallen huhu.
• Jump Plyometric Lunge Jump: Wannan sigar fashe ce mafi fashe inda kuke yin huhu, sannan kuyi tsalle gwargwadon iko, kuna canza ƙafafu a cikin iska.
• Jump Lunge tare da karkatarwa: A cikin wannan bambancin, kuna yin tsalle-tsalle, amma ƙara juzu'i zuwa gefen ƙafar gaba.

Me suna da abin da ya sanya ɗaukehawa ga Lunge tare da Jump?

• Burpees: Burpees wani motsa jiki ne mai cikakken jiki wanda ke haɓaka ƙarfin zuciya na motsa jiki, kama da Lunges tare da Jump, yayin da yake aiki akan ƙananan tsokoki na jiki tare da jiki na sama da ainihin.
• Masu hawan dutse: Wannan motsa jiki kuma yana cike da Lunges tare da Jump yayin da yake ƙara ƙarfin zuciya na zuciya, yana inganta haɓakawa da daidaitawa, kuma yana aiki akan tsokoki na ƙafa ɗaya yayin da yake shiga cikin mahimmanci don kwanciyar hankali.