Side Shuttle

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Side Shuttle

Motsa jiki na Side Shuttle wani motsi ne mai ƙarfi wanda ke haɓaka haɓakawa, saurin gudu, da sauri a gefe, yana mai da shi manufa ga 'yan wasa ko masu sha'awar motsa jiki waɗanda ke neman haɓaka aikinsu na wasanni. Yana kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quads, da calves, don haka haɓaka ƙarfin jiki gabaɗaya da daidaito. Mutane da yawa na iya zaɓar wannan motsa jiki don haɓaka juriya na zuciya da jijiyoyin jini, haɓaka daidaituwa, da ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Side Shuttle

• Da sauri matsa zuwa dama tare da ƙafar dama, sa'an nan kuma bi da sauri tare da ƙafar hagu, ajiye ƙafafu da nisa, wannan shine wurin farawa.
• Kashe ƙafarka na hagu kuma ka ɗauki babban mataki zuwa hagunka da ƙafar dama, sannan ka bi ƙafar hagu da sauri, kamar kana karkatar da gefe.
• Kashe tare da ƙafar dama don komawa zuwa wurin farawa, maimaita motsi iri ɗaya zuwa dama.
• Maimaita waɗannan matakan don saita adadin maimaitawa ko don takamaiman tazarar lokaci, tabbatar da kiyaye motsin ku da sauri kuma jikinku ƙasa ƙasa har tsawon lokacin aikin.

Lajin Don yi Side Shuttle

• Motsi Mai Sarrafa: Lokacin motsi gefe zuwa gefe, tabbatar cewa motsin ku ana sarrafa su kuma a tsaye. Wannan ba motsa jiki ba ne na tushen gudu, amma wanda ke mai da hankali kan ƙarfi da daidaito. Guji motsi ko motsi mai sauri wanda zai haifar da rauni.
• Yi amfani da Gabaɗayan Ƙafafunku: Lokacin da za ku je gefe, tabbatar da yin amfani da dukan ƙafar ku, ba kawai ƙwallon ƙafa ko diddige ba. Wannan yana taimakawa wajen kiyaye ma'auni da rage damuwa akan idon sawun ku.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye daidaito ba amma har ma yana haɓaka tasirin aikin gaba ɗaya. Kuskure na yau da kullun shine don shakatawa ainihin, wanda zai haifar da motsa jiki mara amfani da raunin da ya faru. 5

Side Shuttle Tambayoyin Masu Nuna

Shi beginners za su iya Side Shuttle?

Ee, mafari tabbas za su iya yin motsa jiki na Side Shuttle. Hanya ce mai kyau don yin aiki akan ƙarfin ku, daidaituwa, da motsi na gefe. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari maimakon sauri don guje wa rauni. Yayin da kuka sami kwanciyar hankali tare da motsi, zaku iya ƙara saurin ku a hankali.

Me ya sa ya wuce ga Side Shuttle?

• Motar Side Mai Nauyi: A cikin wannan bambancin, kuna ɗaukar ma'auni a cikin hannayenku yayin yin jigilar gefe don ƙara ƙalubale da haɓaka ƙarfi.
• Babban Knee Side Shuttle: Wannan ya haɗa da ɗaga gwiwoyinku sama yayin da kuke motsawa daga gefe zuwa gefe, wanda ke ƙara ɓangaren bugun jini zuwa motsa jiki.
• Side Shuttle tare da Squat: Wannan bambancin ya haɗa da squat a kowane ƙarshen jirgin don shiga ƙananan tsokoki na jiki sosai.
• Side Shuttle tare da Jump: Wannan yana ƙara tsalle a kowane ƙarshen jirgin, yana ƙara ƙarfi da ƙara nau'in plyometric zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Side Shuttle?

• Skater Jumps: Kama da Side Shuttles, Skater Jumps wani motsa jiki ne na plyometric wanda ke inganta ƙarfin ku na gefe zuwa gefe, daidaitawa, da ma'auni, yana mai da shi babban motsa jiki.
• Cossack Squats: Cossack Squats suna haɓaka Side Shuttles ta hanyar samar da tsayin daka don cinyoyin ciki da haɓaka sassauci, wanda ke da mahimmanci ga ƙungiyoyin gefe da ke cikin Side Shuttles.