Squat Tuck Jump

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

Ukuxhumana kwe Squat Tuck Jump

Squat Tuck Jump ndi masewera olimbitsa thupi amphamvu kwambiri omwe amaphatikiza squat yachikhalidwe ndi kulumpha kophulika, kopangidwira kulimbikitsa thanzi lamtima, mphamvu, ndi kusinthasintha. Ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe amayang'ana kuti apititse patsogolo mphamvu zochepetsera thupi, kulimba mtima, komanso kupirira. Kuphatikizira Squat Tuck Jumps muzochita zolimbitsa thupi kumatha kupititsa patsogolo masewera olimbitsa thupi, kuthandizira kuchepetsa thupi, komanso kulimbikitsa kamvekedwe ka minofu, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kuchita masewera olimbitsa thupi ovuta komanso ogwira mtima.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat Tuck Jump

• Tsitsani thupi lanu kukhala squat, kusunga msana wanu molunjika ndikuwonetsetsa kuti mawondo anu sadutsa zala zanu.
• Kuchokera pamalo a squat, tambani pansi ndi miyendo yanu ndikudumpha pamwamba momwe mungathere.
• Muli mkati mwa mlengalenga, ikani mawondo anu pachifuwa chanu momwe mungathere.
• Bwererani pansi pang'onopang'ono, kutengera mphamvu ndi miyendo yanu, ndipo nthawi yomweyo bwererani kumalo a squat kuti mubwereze masewera olimbitsa thupi.

Izinto zokwenza Squat Tuck Jump

• Fomu Yolondola: Chimodzi mwa zolakwika zomwe zimachitika pochita izi ndi mawonekedwe olakwika. Yambani ndi mapazi anu m'lifupi-m'lifupi motalikirana, tsitsani thupi lanu kukhala squat, kenaka kudumphani mwamphamvu, kubweretsa mawondo anu pachifuwa chanu. Onetsetsani kuti msana wanu umakhala wowongoka panthawi ya squat komanso kuti simukutsamira kutsogolo kapena kumbuyo.
• Land Mofewa: Kuti musavulale, ndikofunikira kutera pansi pang'onopang'ono pamipira yamapazi anu musanabwerere ku zidendene zanu. Njirayi idzathandizira kuyamwa zomwe zimachitika ndikuteteza mawondo anu ndi akakolo anu kuvulala komwe kungachitike.
• Gwiritsani Ntchito Mikono Yanu: Gwiritsani ntchito manja anu kuti mupange mphamvu. Agwetsereni pansi pamene mukukwera ndi kuwagwedezera mmwamba pamene mukudumpha. Izi sizikuthandizani kuti mudumphe pamwamba komanso kusunga

Squat Tuck Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat Tuck Jump?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Squat Tuck Jump, koma ndikofunika kuzindikira kuti ndikuyenda kwambiri komwe kumafuna mphamvu, kusinthasintha, ndi kusinthasintha. Chifukwa chake, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pakuwongolera mawonekedwe asanawonjezere mphamvu kapena liwiro. Ndibwinonso kwa oyamba kumene kukaonana ndi katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita masewerawa molondola komanso mosamala. Ngati kusapeza bwino kapena kupweteka komwe kumachitika panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo upangiri wamankhwala uyenera kufunidwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat Tuck Jump?

• Squat Jump ndi Medicine Ball: Kusiyanaku kumaphatikizapo kunyamula mpira wamankhwala pamene mukuchita squat ndi kudumpha, kuwonjezera kulimbitsa thupi kwapamwamba pakuchita masewera olimbitsa thupi.
• Plyometric Squat Jump: Iyi ndi mtundu wotsogola kwambiri wa squat tuck kulumpha komwe mumaphulika mmwamba kuchokera pamalo a squat, ndicholinga chokwera momwe mungathere.
• Kudumpha kwa Mwendo Umodzi: Kusintha kumeneku kumaphatikizapo kuchita squat ndi kudumpha pa mwendo umodzi, zomwe zingathandize kuwongolera bwino ndi kugwirizana.
• Burpee Tuck Jump: Kusintha kumeneku kumaphatikiza burpee ndi squat tuck jump, kupereka thupi lonse lolimbitsa thupi. Pambuyo pa squat, mumakankhira mapazi anu kumalo okwera, kenaka mubwerere ku squat musanayambe kudumpha.

Izinto zokufunda ezishisa ezivumelekile Squat Tuck Jump?

• Burpees: Burpees ndi masewera olimbitsa thupi omwe amaphatikizapo squat ndi kudumpha, mofanana ndi Squat Tuck Jumps, zomwe zingathandize kupititsa patsogolo mphamvu za thupi lonse, kulimbitsa thupi kwa mtima, ndi kugwirizana.
• Bokosi Kudumpha: Kudumpha kwa Bokosi, monga Squat Tuck Jumps, ndi masewera olimbitsa thupi omwe amayang'ana mphamvu zowonongeka, zomwe zingathandize kupititsa patsogolo kutalika ndi mphamvu ya kulumpha mu Squat Tuck Jump, komanso kugwira ntchito moyenera komanso molondola.