Square Hop

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Square Hop

Square Hop ndi masewera olimbitsa thupi amphamvu omwe amathandizira kulimba mtima, kulumikizana, komanso kuchita bwino, zomwe zimapangitsa kuti zikhale zopindulitsa kwa othamanga, okonda masewera olimbitsa thupi, ngakhale oyamba kumene omwe akufuna kupititsa patsogolo luso lawo lakuthupi. Amapangidwira anthu amisinkhu yonse yolimba, chifukwa amatha kusinthidwa kuti achuluke kapena kuchepetsa mphamvu. Anthu angafune kuphatikiza Square Hop muzochita zawo zolimbitsa thupi kuti athe kulimbikitsa thanzi lamtima, kulimbitsa minofu yocheperako, ndikuwongolera kuwongolera thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Square Hop

• Imani m'mabwalo amodzi, kugwada pang'ono ndikusunga mapazi anu motalikirana ndi mapewa.
• Lumphani kutsogolo mubwalo lotsatira, ndikutera pansi pang'onopang'ono pamipira ya mapazi anu ndikuweramitsa mawondo anu kuti mumve zomwe zikuchitika.
• Pitirizani kulumpha kumalo otsatirawa motsata wotchi kapena mopingasa, kuwonetsetsa kuti mwafika masikweya aliwonse.
• Bwerezani kutsatizanaku kwa nthawi yoikidwiratu kapena kuchuluka kwa zozungulira, kuwonetsetsa kuti nyimboyo ikhale yokhazikika komanso mawonekedwe abwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Square Hop

• Mawonekedwe Olondola: Khalani ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi. Mapazi anu azikhala motalikirana m'chiuno, ndipo mawondo anu azikhala opindika pang'ono. Mukadumpha, ikani pansi pang'onopang'ono kuti muchepetse kukhudzidwa kwa mafupa anu. Cholakwika chofala ndikutera molimba, zomwe zitha kuvulaza.
• Gwiritsani Ntchito Mikono Yanu: Gwiritsani ntchito manja anu kuti mukhale olimba komanso othamanga. Azungulireni pamene mukudumphira kuti akuthandizeni kuyendetsa thupi lanu. Anthu ambiri amaiwala kugwiritsa ntchito manja awo, zomwe zingapangitse kuti masewerawa akhale ovuta komanso osagwira ntchito.
• Dziyendetseni nokha: Osathamangira kuchita masewera olimbitsa thupi. Ndi bwino kuchita izi pang'onopang'ono komanso kukhala ndi mawonekedwe abwino kusiyana ndi kuthamanga ndi kuvulala.
• Kukula Kwapang'onopang'ono: Yambani ndi ma hop ang'onoang'ono ndipo pang'onopang'ono onjezerani kukula kwake monga mphamvu zanu ndi kukhazikika

Square Hop Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Square Hop?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Square Hop. Ndi masewera olimbitsa thupi osavuta komanso osangalatsa omwe amathandizira kuwongolera, kuchita bwino komanso kulumikizana. Komabe, monga masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere liwiro ndi mphamvu pamene msinkhu wawo wolimbitsa thupi ukukwera. Ndikofunikiranso kukhala ndi mawonekedwe abwino kuti musavulale. Ngati pali zodetsa nkhawa zilizonse kapena zomwe zidalipo kale, ndikwabwino kukaonana ndi dokotala kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Square Hop?

• "Reverse Square Hop" imafuna kuti otenga nawo mbali adumphire mozungulira koma mbali ina, kuyesa luso lawo ndi kulumikizana.
• "Square Hop yokhala ndi Twist" imaphatikizapo kutembenuka kwa digirii 180 ndi hop iliyonse, kukulitsa zovuta ndikugwirizanitsa magulu osiyanasiyana a minofu.
• "Single-Leg Square Hop" imaphatikizapo kudumpha mwendo umodzi kuzungulira bwalo, kukonza bwino ndikulimbitsa minofu ya mwendo.
• Mu "Square Hop ndi Jump", otenga nawo mbali samangodumpha mozungulira bwaloli komanso amawonjezera kulumpha kwakukulu pamakona aliwonse, ndikuwonjezera kulimba kwamtima.

Izinto zokufunda ezishisa ezivumelekile Square Hop?

• "Tuck Jumps" ndiwothandiza kwambiri ku Square Hop chifukwa onsewa amaphatikiza kusuntha kwa plyometric komwe kumawonjezera mphamvu zophulika ndi kulumikizana, zomwe zimathandizira kuti ntchito ziziyenda bwino kwambiri.
• "Burpees" imathandizira Square Hop chifukwa onsewa amaphatikiza mayendedwe athunthu, kulimbikitsa kupirira kwa mtima, kulimba kwa minofu, ndi kusinthasintha, zomwe ndizofunikira kwambiri pakulimbitsa thupi.