Tuck Jump

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

Ukuxhumana kwe Tuck Jump

The Tuck Jump ndi masewera olimbitsa thupi omwe amapereka thupi lonse, kulunjika pachimake, miyendo, ndi mtima wamtima, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, mphamvu, ndi kupirira. Zochita za plyometric izi ndizopindulitsa makamaka kwa iwo omwe akuchita nawo masewera omwe amafunikira mphamvu zophulika komanso kuchitapo kanthu mwachangu, monga basketball, volebo, kapena mpira. Mwa kuphatikizira ma Tuck Jumps muzochita zawo zolimbitsa thupi, anthu amatha kukulitsa luso lawo lamasewera, kuwotcha ma calories ofunikira, ndikuwongolera kulimba kwawo konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tuck Jump

• Gwirani mawondo anu pang'ono, kanikizani m'chiuno mwanu m'mbuyo, ndipo tembenuzani manja anu kumbuyo kukonzekera kulumpha.
• Dzilimbikitsireni m'mwamba pogwiritsa ntchito miyendo ndikugwedeza manja anu kutsogolo kuti muwonjezeke.
• Muli mkati mwa mlengalenga, kokerani mawondo anu molunjika pachifuwa chanu moyandikira momwe mungathere, ndikusunga msana wanu mowongoka.
• Gwirani pang'onopang'ono pamipira ya kumapazi anu ndi mawondo anu opindika pang'ono, ndipo nthawi yomweyo konzekerani kulumpha kwina mwa kugwedezanso manja anu kumbuyo.

Izinto zokwenza Tuck Jump

• **Mawonekedwe Olondola:** Chinsinsi cha kudumphira bwino kwa tuck ndikusunga mawonekedwe olondola. Imani ndi mapazi anu motalikirana m’lifupi la mapewa, pindani mawondo anu pang’ono, ndiyeno kudumphani m’mwamba momwe mungathere. Muli mumlengalenga, ikani mawondo anu pachifuwa chanu ndiyeno gwerani mofatsa pamipira ya kumapazi anu. Kulakwitsa kumodzi komwe kumakhala kofala sikukweza mawondo mokwanira, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi.
• **Kutera Mofewa:** Chimodzi mwa zolakwika zomwe zimachitika kwambiri ndikutera mwamphamvu pamapazi, zomwe zimatha kuvulaza mawondo ndi akakolo. Nthawi zonse yesetsani kutera mofewa komanso mwakachetechete, kutengera mphamvuyo kudzera m'miyendo yanu.
• **Gwiritsani Ntchito Mikono Yanu:** Mikono yanu imatha kukupatsani mphamvu pakudumpha kwanu. Swing

Tuck Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tuck Jump?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Tuck Jump, koma ndikofunikira kudziwa kuti ndizovuta komanso zolimbitsa thupi kwambiri. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafunike kulimbitsa thupi lanu musanayese kudumpha tuck. Nthawi zonse tikulimbikitsidwa kuti muyambe ndi masewera olimbitsa thupi pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena othandizira thupi kuti atsimikizire kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tuck Jump?

• Tuck Jump yokhala ndi Twist imaphatikizapo kuwonjezera kutembenuka kwa 180 kapena 360-degree mukakhala mumlengalenga, kutsutsa luso lanu komanso kuzindikira kwa malo.
• The Long Jump Tuck ndikusintha komwe mumayang'ana mtunda m'malo motalika, kudumpha kutsogolo ndikugwedeza mawondo anu pakati pamlengalenga.
• Burpee Tuck Jump imaphatikiza burpee ndi kudumpha kwa tuck, ndikuwonjezera zovuta za cardio ndi mphamvu pakuchita masewera olimbitsa thupi.
• Bokosi la Tuck Jump limaphatikizapo kulumphira pabokosi kapena sitepe, kugwedeza mawondo, zomwe zimathandiza kuwonjezera mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Tuck Jump?

• Kudumpha Kwa Bokosi: Zofanana ndi Tuck Jump, Box Jump zimagwira ntchito pamphamvu yanu yophulika ndi mphamvu za plyometric, zomwe zingakuthandizeni kukweza kutalika ndi kuyendetsa bwino kwa Tuck Jump yanu.
• Mawondo Apamwamba: Kuchita masewera olimbitsa thupi kumapangitsa kuti chiuno chanu chikhale ndi mphamvu komanso kupirira kwa mtima, zomwe ndizofunikira kwambiri pochita ma Tuck Jump angapo motsatana popanda kutaya mawonekedwe kapena kutopa kwambiri.