Tsallake

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Tsallake

Skips motsa jiki ne mai ƙarfi wanda ke ba da cikakken motsa jiki, haɓaka lafiyar zuciya, haɓaka daidaituwa, da haɓaka haɓakawa. Sun dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa 'yan wasa, saboda ƙarfin daidaita su. Mutane na iya zaɓar haɗa tsallake-tsallake a cikin abubuwan yau da kullun don dacewarsa wajen ƙona adadin kuzari, dacewar sa na buƙatar kayan aiki kaɗan, da nishaɗi, yanayin wasa da yake kawowa ga zaman motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsallake

• Fara motsa jiki ta hanyar ci gaba da ƙafar dama kuma a lokaci guda ɗaga gwiwa na hagu kamar yadda za ku iya, yayin karkatar da hannun dama na gaba da hannun hagu na baya.
• Yi tsalle daga ƙafar dama kuma ƙasa a kan ƙafar hagu, yanzu ɗaga gwiwa na dama kamar yadda za ku iya, yayin da kuke juya hannun hagunku gaba da hannun dama na baya.
• Maimaita wannan motsi, musanya tsakanin ƙafar hagu da dama, yayin da kuke riƙe motsi da ci gaba.
• Ci gaba da yin wannan darasi na ƙayyadadden lokaci ko don takamaiman adadin maimaitawa.

Lajin Don yi Tsallake

• Dumi-dumu-dumu: Yin tsalle-tsalle wani motsa jiki ne mai tasiri wanda ke buƙatar kuzari mai yawa kuma yana iya yin wahala a jiki idan ba a yi shi daidai ba. Don haka, yana da mahimmanci don dumama kafin fara shirya tsokoki da haɗin gwiwa don aikin. Wannan zai taimaka wajen hana raunuka.
• Yi amfani da Kayan Aikin Dama: Idan kuna tsalle da igiya, tabbatar da tsayin da ya dace. Tsaya a tsakiyar igiya kuma ja hannun sama; su kai ga hammata. Igiyar da ta yi tsayi da yawa ko gajere na iya shafar saurin ku kuma yana ƙara haɗarin faɗuwa ko rauni.
• Ci gaba a hankali: Kada ku yi gaggawar yin tsalle-tsalle mai ƙarfi

Tsallake Tambayoyin Masu Nuna

Shi beginners za su iya Tsallake?

Ee, mafari tabbas za su iya yin motsa jiki na Skips. Yana da babban motsa jiki na cardio wanda kuma yana taimakawa wajen inganta daidaituwa da iyawa. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da matakin lafiyar ku ya inganta. Idan kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi likita ko ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Tsallake?

• Tsallake Gefen ya ƙunshi motsi na gefe, yana mai da shi babban zaɓi don haɓaka ƙarfi da daidaitawa.
• Tsallake Baya yana buƙatar ƙarin ma'auni da daidaitawa, yayin da kuke tafiya ta gaba fiye da yadda kuka saba.
• Tsallake-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-ya-yin kwaikwayi motsin }asar ketare, yana amfani da motsin hannu da kafa biyu a gaba da baya.
• Tsallakewa Biyu ya ƙunshi tsallake-tsalle guda biyu a kowane hop, yana ƙara ƙarfin motsa jiki da ƙalubalantar lokacin ku da rawar ku.

Me suna da abin da ya sanya ɗaukehawa ga Tsallake?

• Jumping Jacks: Mai kama da Skips, Jumping Jacks yana ba da cikakkiyar motsa jiki, ƙara ƙarfin zuciya da sassauci, da kuma shiga ƙungiyoyin tsoka iri ɗaya irin su calves, glutes, da hip flexors.
• Butt Kicks: Butt Kicks yana haɓaka fa'idodin Skips yayin da suke kai hari ga hamstrings da quadriceps, haɓaka haɓakawa da saurin gudu, kuma suna aiki azaman ingantattun motsa jiki don haɓaka ƙimar zuciya da wurare dabam dabam.