Plyo Jacks

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Plyo Jacks

Plyo Jacks wani motsa jiki ne mai ƙarfi, motsa jiki mai ƙarfi wanda ke haɗa jacks na tsalle-tsalle na gargajiya tare da squat don haɓaka juriya na zuciya da jijiyoyin jini, ƙarfi, da ƙarancin ƙarfin jiki. Wannan motsa jiki ya dace da duka masu sha'awar motsa jiki waɗanda ke neman haɗa ƙarin horon tazara mai ƙarfi (HIIT) a cikin ayyukansu na yau da kullun da kuma 'yan wasan da ke son haɓaka ƙarfin fashewar su da saurin su. Ta hanyar yin Plyo Jacks, daidaikun mutane na iya ƙona adadin kuzari cikin sauri, inganta lafiyar zuciyarsu, kuma su sa ayyukansu ya zama ƙalubale da jan hankali.

Yanayinta: tsammanin nuni a nuni Plyo Jacks

• Na gaba, tsalle sama kuma yada ƙafafunku daban yayin da kuke ɗaga hannuwanku sama da kai, kama da jack mai tsalle.
• Yayin da kuke ƙasa, nan da nan ku shiga cikin squat, ajiye baya da gwiwa a kan yatsun kafa.
• Sa'an nan kuma, da sauri matsa daga dugadugan ku don tsalle baya, haɗa ƙafafunku tare da hannayenku zuwa ƙasa ta gefenku.
• Maimaita wannan jeri don adadin maimaitawa da ake so, kiyaye saurin sauri don kiyaye bugun zuciyar ku.

Lajin Don yi Plyo Jacks

• Motsi Mai Sarrafa: Plyo Jacks motsa jiki ne mai ƙarfi wanda ya haɗa da tsalle. Yana da mahimmanci don sarrafa motsinku, musamman lokacin saukarwa. Ƙasa a hankali a kan ƙwallon ƙafa don rage tasiri akan haɗin gwiwa. Kuskure na gama gari shine saukowa da ƙafafu ko a kan diddige, wanda zai iya haifar da rauni mara amfani da rauni.
• Shiga Mahimmancin ku: Don samun mafi kyawun wannan darasi, haɗa jigon ku cikin motsi. Wannan ba kawai zai taimaka wajen kiyaye ma'auni ba amma kuma zai haɓaka tasirin aikin gaba ɗaya. Kuskure na yau da kullun shine mantawa da shiga cikin ainihin, wanda zai haifar da rashin kwanciyar hankali da aiki mara inganci.
• Numfashi: Kada ka rike naka

Plyo Jacks Tambayoyin Masu Nuna

Shi beginners za su iya Plyo Jacks?

Ee, masu farawa zasu iya yin motsa jiki na Plyo Jacks amma yakamata su fara da ƙaramin sigar ƙarfi. Wannan motsa jiki na iya zama ƙalubale ga masu farawa saboda ya ƙunshi abubuwa biyu na zuciya da jijiyoyin jini. Za su iya farawa ta hanyar yin tsalle-tsalle na yau da kullun sannan a hankali su ci gaba zuwa Plyo Jacks yayin da matakin dacewarsu ya inganta. Hakanan yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan akwai rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Plyo Jacks?

• Power Jacks: Wannan bambancin ya haɗa da ƙara tsalle a saman motsi, ƙara ƙarfi da ƙalubalen zuciya.
• Plank Jacks: Ana yin wannan bambance-bambancen a cikin matsayi na plank, wanda ke nufin ainihin jiki da babba yayin da yake samar da motsa jiki na zuciya.
• Tuck Jump Jacks: Wannan bambancin ya haɗa da haɗa gwiwoyinku sama zuwa ƙirjin ku yayin tsalle, ƙara ƙarfi da ƙalubalantar daidaitawar ku.
• Single-Leg Plyo Jacks: Wannan bambancin ya haɗa da yin motsa jiki a ƙafa ɗaya a lokaci ɗaya, ƙara ƙalubalen daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Plyo Jacks?

• Jump squats na iya haɓaka fa'idodin Plyo Jacks ta hanyar mai da hankali kan ƙananan tsokoki na jiki, musamman quadriceps, hamstrings, da glutes, waɗanda kuma ke aiki a lokacin Plyo Jacks, haɓaka ƙarfi da ƙarfi gabaɗaya.
• Masu hawan dutse wani kyakkyawan motsa jiki ne na motsa jiki kamar yadda ba wai kawai suna haɓaka motsa jiki na zuciya kamar Plyo Jacks ba amma har ma suna kai hari ga ainihin, haɓaka daidaito da kwanciyar hankali waɗanda ke da mahimmanci don aiwatar da Plyo Jacks da kyau.