Tsalle Gaba

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Tsalle Gaba

Motsa Jump na Gaba wani aiki ne mai kuzari da kuzari wanda ke fa'ida sosai ga lafiyar zuciya da jijiyoyin jini, yana gina ƙananan ƙarfin jiki, kuma yana haɓaka ƙarfin gabaɗaya. Ya dace da mutane na kowane matakan motsa jiki, musamman ma masu sha'awar haɓaka wasansu na motsa jiki ko haɗa motsin fashewar abubuwa cikin ayyukan motsa jiki na yau da kullun. Ta hanyar shiga Jumps na gaba, daidaikun mutane na iya ƙara ƙarfin ƙarfinsu, haɓaka ƙona kitse, da haɓaka ingantacciyar daidaituwa da daidaituwa.

Yanayinta: tsammanin nuni a nuni Tsalle Gaba

• Na gaba, juya hannayenku baya yayin da kuke karkatar da gwiwoyinku da zurfi, shirya jikin ku don tsalle gaba.
• A cikin saurin motsi, jujjuya hannuwanku gaba kuma yi amfani da ƙarfin ƙafafu don tsalle gaba gwargwadon iyawa.
• Kasa a hankali a kan ƙwallan ƙafafunku, durƙusa gwiwoyi don ɗaukar tasirin.
• A ƙarshe, sake saita matsayinku ta sake tashi tsaye, a shirye don yin tsalle na gaba.

Lajin Don yi Tsalle Gaba

• Siffar Daidai: Tsarin da ya dace yana da mahimmanci yayin yin tsalle-tsalle na gaba. Fara a cikin squat wuri tare da ƙafar kafada-nisa. Juya hannunka baya kuma ka turawa da ƙafafu biyu, yin tsalle gaba gwargwadon iyawa. Yi ƙoƙarin yin ƙasa a hankali a kan ƙwallan ƙafafunku kuma nan da nan shiga cikin squat matsayi. Kuskure na yau da kullun don gujewa sun haɗa da rashin murɗa hannuwa, wanda zai iya iyakance nisan tsalle, da saukowa da ƙafafu, wanda zai iya haifar da rauni.
• Yi amfani da Hannunku: Hannunku suna taka muhimmiyar rawa a tsallen gaba. Suna ba da ƙarfi da taimako don ciyar da ku gaba. Juya su baya yayin da kuke raguwa zuwa cikin squat kuma kawo su gaba yayin da kuke tsalle.
• Ci gaba a hankali: Kada ku yi ƙoƙarin tsalle da nisa da wuri. Fara da

Tsalle Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Tsalle Gaba?

Ee, masu farawa zasu iya yin aikin Jump na Gaba. Yana da mahimmancin motsa jiki na plyometric wanda ke taimakawa wajen inganta ƙananan ƙarfin jiki da kuma dacewa gaba ɗaya. Koyaya, yana da mahimmanci a fara da ƙaramin tsalle kuma a hankali ƙara nisa yayin da ƙarfi da ƙarfin mutum ya inganta. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Kamar yadda yake tare da duk sabbin motsa jiki, masu farawa yakamata suyi la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsalle Gaba?

• Jump Straddle ya ƙunshi yada ƙafafu a cikin iska yayin tsallen gaba.
• Jump na Pike shine tsalle-tsalle na gaba inda kuke daidaita kafafunku kuma kuyi ƙoƙarin taɓa yatsun ku yayin da kuke cikin iska.
• Jump Half-Twist Jump shine tsalle-tsalle na gaba tare da karkatar da digiri 180 a tsakiyar iska.
• Jump ɗin Cikakkun Jump ɗin Jump ne na gaba inda kuke yin cikakken juyi na digiri 360 yayin da kuke cikin iska.

Me suna da abin da ya sanya ɗaukehawa ga Tsalle Gaba?

• Lunges wani motsa jiki ne wanda ke dacewa da Jump na gaba, yayin da suke yin niyya ga ƙananan tsokoki na jiki guda ɗaya kuma suna iya haɓaka daidaituwa da daidaitawa, waɗanda ke da mahimmanci don saukowa cikin aminci da inganci bayan tsalle.
• Akwatin tsalle-tsalle na Plyometric kuma na iya haɓaka Jump na gaba, yayin da suke haɗa da fashewar makamancin haka, motsin tsalle, wanda zai iya taimakawa haɓaka fasahar tsallenku gabaɗaya, ƙarfi, da juriya.