Tsalle Mataki-Up

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Tsalle Mataki-Up

Jump Step-Up motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da glutes, quads, da hamstrings, yayin da kuma inganta daidaituwa da daidaitawa. Yana da tasiri mai tasiri ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa na iya zaɓar wannan motsa jiki saboda yuwuwar sa don haɓaka lafiyar zuciya da jijiyoyin jini, haɓaka ƙarfin fashewa, da kuma taimakawa wajen haɓaka ƙaƙƙarfan jiki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Tsalle Mataki-Up

• Kunna gwiwoyinku kaɗan, sannan ku matsa daga ƙafafu biyu don tsalle sama kan akwatin, saukowa a hankali tare da durƙusa gwiwoyi kaɗan.
• Tsaya tsaye don tsawaita ƙafafunku cikakke, yayin da kuke riƙe ainihin ku.
• A hankali komawa ƙasa zuwa ƙasa, 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 Tsalle Mataki-Up

• Ƙarfin sheqa: Lokacin da kake shirye don tsalle, matsa daga diddige na gaba, ba yatsun kafa ba. Wannan zai tabbatar da cewa kuna amfani da glutes da hamstrings, maimakon sanya damuwa mara amfani akan gwiwoyinku. Kuskure na yau da kullun shine turawa daga yatsun kafa, wanda zai haifar da ciwon gwiwa da rauni.
• Ƙasa a Tausashe: Yayin da kake komawa kan benci ko akwatin, yi nufin ƙasa a hankali da nitse. Wannan yana buƙatar ku shiga ainihin ku kuma kuyi amfani da tsokoki na ƙafarku don sarrafa saukowar ku, wanda zai iya taimakawa wajen hana rauni da inganta ƙarfi da kwanciyar hankali.

Tsalle Mataki-Up Tambayoyin Masu Nuna

Shi beginners za su iya Tsalle Mataki-Up?

Ee, masu farawa zasu iya yin aikin Jump Step-Up. Koyaya, yana da mahimmanci a fara da ƙaramin matakin tsayi kuma a hankali ƙara shi yayin da ƙarfi da daidaituwa suka inganta. Koyaushe ba da fifikon tsari mai kyau akan tsayin matakin don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a yi la'akari da ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsalle Mataki-Up?

• Matakin Tsalle Nauyi: Ƙara nauyi zuwa motsa jiki, ko dai ta hanyar riƙe dumbbells ko yin amfani da riga mai nauyi, yana ƙara juriya kuma yana sa motsa jiki ya zama kalubale.
• Ƙafa ɗaya Jump Mataki-Up: A cikin wannan bambancin, kuna yin tsalle ta amfani da ƙafa ɗaya kawai, wanda ke ƙara wahala kuma yana shiga tsokoki ta wata hanya dabam.
• Akwatin Jump Step-Up: Maimakon mataki, wannan bambancin yana amfani da dandamali mafi girma kamar akwati, yana ƙara ƙarfin motsa jiki.
• Matsayin Jump na Plyometric: Wannan bambancin ya haɗa da tsalle kan mataki sannan nan da nan tsalle baya, ƙara wani ɓangaren horo na plyometric zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Tsalle Mataki-Up?

• Har ila yau, Lunges suna haɓaka Jump Step-Ups yayin da suke shiga ƙananan tsokoki na jiki, musamman quadriceps da glutes, yayin da kuma inganta daidaituwa da daidaituwa, waɗanda ke da mahimmanci don yin Jump Step-Ups yadda ya kamata.
• Kiwon maraƙi wani motsa jiki ne wanda ke cika Jump Step-Ups, yayin da suke ƙarfafa tsokoki na ƙafar ƙasa, musamman gastrocnemius da tafin hannu, waɗanda ke da mahimmanci ga motsin fashewa kamar tsalle da hawa sama.