Plyo Sit Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius, Quadriceps, Soleus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus

Sakonni ga Plyo Sit Squat

Plyo Sit Squat wani motsa jiki ne mai motsa jiki wanda ya haɗu da horo mai ƙarfi da yanayin yanayin zuciya, da farko yana yin niyya ga ƙananan tsokoki kamar su glutes, quads, da hamstrings. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa matakin dacewa. Mutane da yawa na iya so su haɗa Plyo Sit Squats a cikin ayyukansu na yau da kullun don fa'idodinsa wajen haɓaka ƙarfin tsoka, haɓaka daidaito, da haɓaka asarar mai.

Yanayinta: tsammanin nuni a nuni Plyo Sit Squat

• Rage jikin ku a cikin zurfafawa mai zurfi, tura kwatangwalo ku baya kuma ku durƙusa gwiwoyi har sai cinyoyin ku sun yi daidai da ƙasa.
• Daga wannan squat matsayi, matsa ta cikin diddige don tsalle sama da fashewa, ƙara ƙafafu da kwatangwalo cikakke.
• Yayin da kuke ƙasa, sarrafa ƙarfin ku kuma nan da nan ku koma baya cikin squat, tabbatar da ku ƙasa a hankali don guje wa rauni.
• Maimaita wannan motsi na plyometric don adadin da ake so na maimaitawa ko tsawon lokaci.

Lajin Don yi Plyo Sit Squat

• Form Daidai: Daya daga cikin kura-kurai na yau da kullun da mutane ke yi shine rashin kiyaye tsari daidai. Lokacin da kuke zaune, gwiwoyinku yakamata su kasance a kan idon sawu, ba yatsun kafa ba. Bayan ku ya zama madaidaiciya, kuma a ɗaga ƙirjin ku. Lokacin da kuka fashe, tabbatar cewa kuna turawa daga diddige, ba yatsun kafa ba. Wannan zai taimaka maka shigar da tsokoki daidai kuma kauce wa damuwa mara amfani akan gwiwoyi da baya.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Yana da mahimmanci don sarrafa motsinku, musamman lokacin da kuke saukowa daga tsalle. Ƙasa a hankali don ɗaukar tasiri da kare haɗin gwiwar ku.
• Yi Amfani da Hannunku: Mutane da yawa sun manta da yin amfani da hannayensu yayin wannan motsa jiki. Juya hannunka baya

Plyo Sit Squat Tambayoyin Masu Nuna

Shi beginners za su iya Plyo Sit Squat?

Ee, masu farawa zasu iya yin motsa jiki na Plyo Sit Squat, amma yakamata su fara da fasalin da aka gyara idan sun ga yana da wahala da farko. Hakanan ya kamata su tabbatar da cewa suna amfani da tsari mai kyau don guje wa rauni. Yana da kyau koyaushe a fara da sauƙi mai sauƙi kuma a hankali ƙara yayin da ƙarfi da jimiri suka inganta. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da amfani don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Plyo Sit Squat?

• Goblet Plyo Squat: Wannan bambancin ya ƙunshi dumbbell ko kettlebell, wanda aka gudanar a matakin ƙirji, don ƙara juriya ga plyo sit squat.
• Akwatin Jump Squat: Maimakon yin tsalle-tsalle da tsalle a wuri, wannan bambancin ya haɗa da tsalle a kan akwati ko mataki, ƙara ƙalubale ga tsokoki na ƙafarku da daidaitawa.
• Single-Leg Plyo Squat: Wannan bambancin ya haɗa da yin plyo sit squat a kan ƙafa ɗaya a lokaci ɗaya, wanda ke ƙara wahala kuma yana kai hari ga kowane ƙafa.
• Plyo Squat tare da Mataki na gefe: Wannan bambancin ya ƙunshi mataki na gefe tsakanin kowane squat, wanda ke ƙara canjin shugabanci kuma yana aiki da cinyoyin waje da glutes ban da tsokoki na yau da kullum da plyo sit squat ke niyya.

Me suna da abin da ya sanya ɗaukehawa ga Plyo Sit Squat?

• Akwatin Jumps: Kamar Plyo Sit Squats, Akwatin Jumps kuma yana mai da hankali kan haɓaka ƙarfin jiki da ƙarfi, haɓaka fa'idodin horon plyometric ta hanyar ƙalubalantar tsokoki na ƙafarku ta wata hanya dabam.
• Burpees: Burpees cikakken motsa jiki ne wanda zai iya haɓaka Plyo Sit Squats ta hanyar haɓaka ƙimar zuciyar ku don daidaita yanayin zuciya yayin da kuma ƙalubalantar ƙarfin jikin ku da jimiri, yana sa aikinku ya zama cikakke da daidaito.