BURPEE JUMP
Tsalle Burpee ba motsa jiki bane inda zaku kwanta a ƙasa kuma da sauri ku tashi, amma babban motsa jiki ne mai ƙarfi wanda ke haɗa canjin plank, saukowar ƙafar ƙafa, da tsalle a tsaye cikin tsari mai sarrafawa.
Ƙara tsalle-tsalle zuwa burpees na iya tayar da bugun zuciyar ku a cikin ɗan gajeren lokaci, amma yayin da kuke ƙara gajiya, za ku ga jerin ƙananan ƙananan baya, ƙananan ƙafa da tsalle-tsalle masu tsalle. Za a iya zabar Pushups dangane da shirin ku, kuma ba kowa ba ne ke buƙatar yin bambancin iri ɗaya. Fara da sanya hannunka akan babban tallafi ko mayar da ƙafa ɗaya a lokaci guda don daidaita kowane matsayi kafin ƙara saurin ku.
- Tsokoki na farko
- Quadriceps, gluteus maximus, manyan pectoralis
- Tsokoki na ƙari
- Triceps, Calves, Deltoids, Ciki
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tsalle-tsalle da tsalle-tsalle a tsaye
Shin dole ne a haɗa abubuwan turawa a cikin burpees?
Ya dogara da ma'anar shirin. Har yanzu kuna iya horar da jujjuyawar jiki da tsalle-tsalle ta hanyar tsallake tsalle-tsalle ko amfani da tsayin daka.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Squat tare da hannaye a ƙasa
Sanya ƙafafunku da faɗin kafada, karkata gwiwoyi da kwatangwalo, kuma sanya hannayenku a ƙasa a gaban ƙafafunku. Kawai lanƙwasa a kugu kuma kada ku mika hannuwanku da nisa.
- 2
Plank tare da koma baya ko tsalle
Sanya ƙafa ɗaya a lokaci ɗaya ko ƙafafu biyu baya, daidaita jikinka daga kai zuwa diddige. Yi sarrafawar turawa bisa ga shirin.
- 3
Kawo ƙafafunku waje da hannayenku
Tsayar da abs ɗinku, kawo ƙafafunku gaba da sanya sheqa a ƙasa. Ɗaga ƙirjin ku don dawo da ma'auni kafin yin tsalle.
- 4
Yi tsalle ƙasa da ƙasa a hankali
Matsa ƙasa da duka ƙafarka don tsalle a tsaye. Kasa a hankali, karkatar da gwiwoyi da kwatangwalo zuwa yatsun kafa, sannan fara maimaitawa na gaba.
SCALE THE FLOOR
Ana iya daidaita canjin ƙasa don tsallake koma baya, babban tallafi da turawa.
Idan akwai damuwa mai yawa akan wuyan hannu, kafadu, ko baya, sanya hannayenku akan benci ko akwati kuma motsa ƙafa ɗaya a lokaci ɗaya.
Zaɓin bambance-bambancen da ke kula da yajin katako da ƙafa fiye da sauri zai ƙara ingancin jimillar motsa jiki.
Muhimmin bayani: Danna don gwadawa nan da nan: "Yi katako, ƙasa fadi, da tsalle a hankali."
LAND BEFORE REPEATING
Sai kawai bayan tsalle ya sauka zamu gangara zuwa maimaitawa na gaba.
Lokacin da kuka sauka kuma ku jefa jikinku zuwa ƙasa, tasirin yana ci gaba akan gwiwoyi da wuyan hannu. Bincika ma'aunin bugun-zuwa-buga.
Idan tsayin tsalle ya ragu da sauri ko kuma sautin saukowa ya yi ƙarfi, ƙara sauran maimakon adadin maimaitawa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ƙananan baya sagging a cikin katako
- Abin da kake gani
- Lokacin da kuka mayar da ƙafafunku baya, ƙashin ƙugu ya sauko zuwa ƙasa kuma yana matsa lamba akan ƙananan baya.
- Dalili mai yiwuwa
- Saurin tsalle baya ba tare da shiri na ciki ba.
- Yadda ake gyarawa
- Koma baya da ƙafa ɗaya a lokaci ɗaya, kawo jigon ku zuwa layi ɗaya, sannan matsa zuwa mataki na gaba.
Ƙafafun ƙasa ƙunci kuma nesa da hannaye
- Abin da kake gani
- Tsaya tare da ɗaga dugaduganku kuma a zagaye na baya.
- Dalili mai yiwuwa
- Rashin kewayon motsi ko jan ciki.
- Yadda ake gyarawa
- Kawo ƙafafunku a waje da hannayenku ko ku matsa gaba ɗaya bayan ɗaya don ɗaga ƙirjin ku.
Yi tsalle tare da taurin gwiwoyi
- Abin da kake gani
- Sautin saukowa yana da ƙarfi kuma tasirin gwiwoyi da idon sawu yana da girma.
- Dalili mai yiwuwa
- Gajiye ko kuma gaggauce don maimaitawa na gaba.
- Yadda ake gyarawa
- Rage tsayin tsallenku kuma lanƙwasa kwatangwalo da gwiwoyi a hankali don kammala saukarwa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Lokaci da Zuƙowa Mita
A hankali ƙara lokacin aiki ko ƙara ƙarin lokuta kowane mako.
Bambancin Wahala
Kalubalanci kanku da zurfin kewayon motsi ko juriya mafi girma.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara da gajerun saiti na 3 zuwa 8 reps ko 10 zuwa 20 na daƙiƙa. Idan ko dai jeri na plank ko tsalle-tsalle ya faɗo, ƙasa zuwa koma baya ko bambancin tsalle.
Mitar
3 zuwa 5 sau a mako
Ana ba da shawarar yin shi azaman al'ada a rayuwar ku ta yau da kullun.
girma
15 ~ 30 mintuna
Da fatan za a motsa sosai ba tare da sanya damuwa mai yawa a jikin ku ba.
- Koyaushe duba yanayin ku da farko kuma kada ku wuce gona da iri.
- Yin aiki tare da farin ciki da kari shine mabuɗin dorewa.
Tambayoyin da ake yawan yi
Shin mafi girman tsalle ya fi kyau?
Ba. Tsayin ya dace don ku iya ƙasa a hankali a cikin saitin. Idan kun gaji, daidaita shi ta hanyar ɗaga ƙafafu ko tsallake tsalle.
Wanne bambancin ya fi kyau idan ina da ciwon baya?
Bambancin sanya hannayenku akan benci da komawa baya da shiga da ƙafa ɗaya a lokaci guda yana rage kewayon miƙa mulki. Idan ciwo ya ci gaba, daina motsa jiki.
