Tsallake Akwatin

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Tsallake Akwatin

Akwatin Jump Over wani motsa jiki ne mai kuzari wanda ke amfana da ƙananan jiki, haɓaka ƙarfi, ƙarfi, da juriyar zuciya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta aikinsu na jiki da daidaitawa. Wani zai so yin wannan motsa jiki don ƙara ƙarfin fashewar su, haɓaka ƙimar zuciyarsa don kona mai, da ƙara nau'ikan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Tsallake Akwatin

• Kunna gwiwoyinku kuma ku murɗa hannayenku baya, sannan ku yi tsalle kan akwatin da fashewa, ta yin amfani da hannayenku don saurin gudu.
• Ƙasa a hankali a kan akwatin tare da gwiwoyinku kadan sun lanƙwasa don ɗaukar tasirin, sa'an nan kuma ku tashi tsaye don cika kwatangwalo da gwiwoyi.
• A hankali koma ƙasa daga akwatin, ƙafa ɗaya a lokaci ɗaya, don komawa matsayin farawa.
• Maimaita aikin don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk faɗin.

Lajin Don yi Tsallake Akwatin

• Daidaitaccen Fom: Kuskure ɗaya na gama gari shine rashin amfani da sigar daidai. Lokacin da kake tsalle kan akwatin, ƙasa a hankali tare da ɗan durƙusa gwiwoyi don shawo kan tasirin. Wannan zai kare haɗin gwiwar ku kuma ya taimake ku kula da daidaituwa. Ka guji saukowa da madaidaiciyar ƙafafu ko a kan yatsun kafa.
• Sarrafa Motsin ku: Ka guji yin gaggawar motsa jiki. Madadin haka, sarrafa kowane motsi don tabbatar da cewa kuna amfani da madaidaitan tsokoki kuma ba dogaro da ƙarfi ba. Wannan kuma zai taimaka wajen hana raunuka.
• Yi amfani da Akwatin da Ya dace: Tsawon akwatin ya kamata ya zama ƙalubale amma bai yi tsayi sosai ba har ya lalata fom ɗin ku ko amincin ku. Idan kun kasance sababbi ga wannan darasi, fara da ƙaramin akwati kuma a hankali ƙara tsayi yayin da ƙarfinku da ƙarfinku suka inganta

Tsallake Akwatin Tambayoyin Masu Nuna

Shi beginners za su iya Tsallake Akwatin?

Ee, masu farawa za su iya yin Jump Box Over motsa jiki, amma yana da mahimmanci a fara da ƙaramin akwatin tsayi kuma a hankali ƙara yayin da suke samun kwanciyar hankali da haɓaka ƙarfi. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don hana rauni. Idan mafari ya same shi yana da ƙalubale sosai, za su iya farawa da matakan hawa ko ƙananan tsalle har sai sun shirya don ci gaba. Kamar koyaushe, masu farawa yakamata su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo don tabbatar da cewa suna yin atisaye daidai.

Me ya sa ya wuce ga Tsallake Akwatin?

• The Lateral Jump Box Over, wanda ya ƙunshi tsalle gefe-da-gefe akan akwatin, maimakon gaba-da-baya.
• Akwatin Burpee Jump Over, wanda ke haɗa burpee na gargajiya da akwatin tsalle cikin motsi ɗaya mai ƙalubale.
• Akwatin Jump Over, inda zaku kawo gwiwoyi har zuwa kirjin ku a tsakiyar iska yayin da kuke tsalle kan akwatin.
• Akwatin Plyometric Jump Over, inda kuke amfani da ƙarfin fashewa don tsalle kan akwatin, saukowa a hankali don rage haɗarin rauni.

Me suna da abin da ya sanya ɗaukehawa ga Tsallake Akwatin?

• Burpees: Burpees cikakken motsa jiki ne wanda zai iya haɓaka Akwatin Jump Overs ɗinku ta inganta juriyar ku na zuciya da ƙarfi, da ƙarfin fashewar ku - duk wajibi ne don haɓakar akwatin tsalle mai inganci da inganci.
• Maraƙi yana ɗagawa: Maraƙi yana ɗagawa yana kaiwa ƙananan tsokoki na ƙafafu, musamman gastrocnemius da tafin hannu. Ƙarfafa waɗannan tsokoki na iya taimakawa a lokacin da za a kashe Jump Box Over, yana haɓaka tsayin tsayi da kwanciyar hankali a kan saukowa.