Sau Biyu Jump Squat

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Sau Biyu Jump Squat

Sau biyu Jump Squat motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ƙananan jiki, haɓaka ƙarfi, ƙarfi, da juriya na zuciya. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka aikin motsa jiki na yau da kullun. Haɗa wannan motsa jiki a cikin tsarin ku na iya haɓaka ƙarfin fashewar ku, inganta wasan motsa jiki, da haɓaka ƙona kitse saboda yanayinsa mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Sau Biyu Jump Squat

• Rage jikin ku zuwa wurin tsuguno ta hanyar lanƙwasawa gwiwoyi da tura kwatangwalo a baya kamar kuna zaune a kan kujera, yayin da kuke jujjuya hannayenku a lokaci guda don ƙara ƙarfi.
• Yi tsalle sama da fashewa daga wannan matsayi, shimfiɗa ƙafafu da karkatar da hannunka gaba. Kasa a hankali koma cikin squat matsayi.
• Nan da nan yi tsalle na biyu daga wurin squat, sake tsawaita kafafunku da karkatar da hannayenku don ci gaba.
• Ƙasa a hankali komawa cikin squat matsayi don kammala sau biyu na Jump Squat sau biyu, sannan maimaita tsari don adadin maimaitawa.

Lajin Don yi Sau Biyu Jump Squat

• Jump Mai Fashewa: Don samun mafi kyawun wannan darasi, kuna buƙatar yin tsalle sama da tsayi gwargwadon iyawa bayan kowane squat. Lokacin da kuka sauka, nan da nan ku shiga squat na gaba. Wannan saurin canji shine abin da ke sa Double Jump Squat ya yi tasiri sosai. Duk da haka, kauce wa saukowa a kan yatsun kafa ko tare da gwiwoyi a kulle, saboda wannan zai iya haifar da raunin gwiwa da gwiwa.
• Sarrafa Numfashi: Sau da yawa ana watsi da numfashi, amma yana da mahimmanci don kiyaye juriya da ƙarfi yayin motsa jiki. Yi numfashi yayin da kuke tsuguno ku fitar da numfashi yayin da kuke fashe sama.

Sau Biyu Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Sau Biyu Jump Squat?

Ee, masu farawa za su iya yin motsa jiki na Jump Squat sau biyu, amma yakamata su fara da mafi matsakaicin sigar kuma a hankali ƙara ƙarfin. Yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan sun ga yana da ƙalubale sosai, za su iya farawa da squats na yau da kullun ko tsalle-tsalle kafin su ci gaba zuwa Double Jump Squats. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Sau Biyu Jump Squat?

• Raba Jump Squat: Maimakon yin tsalle a tsaye, kuna canza tsalle zuwa wurin huhu tare da kowace kafa.
• Akwatin Jump Squat: Wannan ya haɗa da tsalle a kan akwati ko mataki maimakon kawai a cikin iska, ƙara wani nau'i na tsayi zuwa motsa jiki.
• Jump Double Jump Squat: Wannan bambancin ya ƙunshi riƙe dumbbells ko ƙararrawa yayin yin tsalle-tsalle biyu, ƙara ƙarfin motsa jiki.
• 180 Degree Jump Squat: Wannan ya haɗa da yin tsalle-tsalle guda biyu, amma ƙara rabin juyawa a tsakiyar iska don haka kuna fuskantar kishiyar shugabanci.

Me suna da abin da ya sanya ɗaukehawa ga Sau Biyu Jump Squat?

• Lunges na iya haɗawa sau biyu Jump Squats ta hanyar niyya makamancin ƙungiyoyin tsoka irin su quads, hamstrings, da glutes, amma kuma suna mai da hankali kan daidaito da kwanciyar hankali, waɗanda ke da mahimmanci don aiwatar da tsalle tsalle cikin aminci da inganci.
• Akwatin Jumps, kamar Double Jump Squats, motsa jiki ne na plyometric waɗanda ke haɓaka ƙarfin jiki da ƙarfi, kuma suna taimakawa haɓaka tsalle-tsalle na tsaye, wanda zai iya haɓaka aikin Jump Squat ɗinku kai tsaye.