DEPTH JUMP
Tsalle mai zurfi ba motsa jiki ba ne mai ƙarfin hali inda kake tsalle daga babban akwati, amma aikin motsa jiki na ci gaba inda zaka ɗauki ƙananan tasiri na faduwa kuma ka sake tsalle sama.
Ana yin tsalle-tsalle mai zurfi ta hanyar tashi daga akwatin zuwa ƙafa ɗaya kuma nan da nan bayan saukowa a kan ƙafafu biyu, turawa ƙasa a takaice kamar yadda zai yiwu don canzawa zuwa tsalle a tsaye. Maɗaukakin digo ba koyaushe yake tasiri ba, kuma suna rasa manufofinsu idan sun ɗauki lokaci mai tsawo don shawo kan tasiri da zama da zurfi sosai ko kuma idan an tarwatsa jeri na sauka. Yi amfani da ƙanƙanta akan ƙananan akwatuna kawai ta masu horar da ƙwararrun ƙwararrun tsalle-tsalle na yau da kullun da saukowa.
- Tsokoki na farko
- Quadriceps, gluteus maximus, maruƙa
- Tsokoki na ƙari
- Hamstrings, Achilles tendon complex, core
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Tsalle mai amsawa a tsaye bayan saukowa
Shin mafi girman akwatin shine mafi kyau?
Babu. Idan ya yi yawa, lokacin tuntuɓar zai yi tsayi kuma daidaitawar za ta lalace. Samar da amsa mai sauri da kwanciyar hankali a mafi ƙarancin tsayi shine fifiko.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirya ƙaramin akwati da isasshen sarari
Fara da ƙaramin akwati, barga mai tsayi kusan 15 zuwa 30 cm tsayi. Share wurin saukowa a gaban akwatin da duk sararin sama.
- 2
Kada ku yi tsalle, sauka da ƙafa ɗaya
Ci gaba daga gefen akwatin kuma bari jikinka ya fadi a hankali. Kada ku yi tsalle ko tsallen gaba sosai.
- 3
Dauke da ƙafafu biyu kuma nan da nan tura zuwa ƙasa
Taɓa tsakiyar ƙafafu biyu a kusan lokaci guda kuma sanya gwiwoyinku zuwa yatsun kafa. Maimakon nutsewa ƙasa da zurfi, nan da nan tsalle sama ta amfani da elasticity na idon sawu, gwiwoyi, da haɗin gwiwa.
- 4
Saukowa na Biyu zuwa Tsaya Mai laushi
Bayan sake yin tsalle, lanƙwasa duk haɗin gwiwa guda uku daidai don ɗaukar girgiza da kiyaye daidaito na daƙiƙa 2. Komawa zuwa akwatin kuma yi cikakken sake saiti.
STEP, DON'T JUMP
Digowar farko ya kamata kawai ya kai girman akwatin don tabbatar da daidaiton kwatancen amsawa.
Yin tsalle daga akwatin yana ƙara ainihin faɗuwar tsayi, ƙara tasiri da bambancin maimaitawa. Fitar da ƙafa ɗaya kuma ƙyale tsakiyar nauyi ya wuce gefen.
Dole ne ku sami damar maimaita digo ɗaya da lamba ɗaya tare da ƙafafu biyu kafin ƙara tsayin akwatin.
Muhimmin bayani: Cue don amfani nan da nan: "Sauka, kai a taƙaice, kuma tafi kai tsaye."
SHORT CONTACT
Ya kamata tuntuɓar ƙasa ta zama takaice amma ba a bounced tare da taurin gwiwoyi ba
Ƙwayoyin ƙafar ƙafa, gwiwa, da haɗin gwiwa dole ne su lanƙwasa tare zuwa ƙaramin iyaka don adana girgiza kuma a mike nan da nan. Idan an kulle gwiwowinku ko an shigo da su, ƙarfin ya wuce gona da iri.
Idan kun zauna zurfi bayan saukarwa, tsayawa, sannan tsalle, ya zama tsalle daban maimakon tsalle tsalle. Rage akwatin.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Tsalle daga akwatin
- Abin da kake gani
- Faɗuwar ta bambanta kowane lokaci kuma ana jin tasirin saukowa sosai.
- Dalili mai yiwuwa
- Yayi ƙarin tsalle ban da tsayin akwatin.
- Yadda ake gyarawa
- Sanya ƙafa ɗaya gaba, sauke a hankali kuma kada ku yi tsalle akan akwatin.
Zurfafa zurfafa kan saukowa na farko.
- Abin da kake gani
- Dogon tuntuɓar ƙasa kuma ka dakata kamar tsugunne kafin sake tsalle.
- Dalili mai yiwuwa
- Tsayin faɗuwa ya zarce ƙarfin sake kunnawa ko dabarar saukowa ta rasa.
- Yadda ake gyarawa
- Rage akwatin kuma komawa zuwa sauke saukowa da ƙananan tsalle-tsalle.
Yi sake tsalle tare da durkushewa a ciki
- Abin da kake gani
- A farkon tuntuɓar, gwiwoyi suna cikin yatsun kafa kuma matsa lamba akan ƙafafu biyu ya bambanta.
- Dalili mai yiwuwa
- Tasiri da sauri yanzu sun wuce iko ɗaya.
- Yadda ake gyarawa
- Tsaya nan da nan kuma koyi jeri na ƙafa biyu daga ƙaramin tsayi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Sauke ƙasa kuma tsaya
Koyi saurin saukowa daga ƙaramin tsayi.
Akwatin faduwa saukowa
Dakatar da saukowa akan ƙafafu biyu ba tare da sake tsalle ba.
Pogo Jump
Yi gajeriyar tuntuɓar ƙasa da elasticity na idon sawu.
Zurfin Jump
Sarkar amsawa tana tsalle lokacin da daidaitawar saukowa ta tabbata.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Wannan motsa jiki ne na ci gaba wanda ke sanya damuwa mai yawa akan tsarin juyayi da tendons, don haka yi kadan kadan nan da nan bayan dumama. Lokacin saduwa, sake tsalle tsayi, da daidaitawa sune ma'auni maimakon tsayi.
ƙidaya
2-5 sau
Cikakken sake saiti akan kowane akwati
Saita
3-5 saiti
2-3 mintuna na dawowa tsakanin saiti
Mitar
1-2 sau a mako
Iyakantaccen adadin lambobin sadarwa tare da wasu tsalle-tsalle masu tsayi
- Ƙara maimaita tsayi iri ɗaya kawai lokacin da aka kiyaye gajeriyar lamba da sake tsalle a tsaye.
- Idan kun fuskanci saukowa mai zurfi, durkushewar gwiwa, ko sake tsalle mara kyau, ƙare saitin.
- Ko da fasaha ta kasance cikakke, tsayin akwatin yana ɗagawa kaɗan kaɗan kuma baya nufin matsakaicin tsayi.
Tambayoyin da ake yawan yi
Shin zan yi tsalle daidai kan saukowa ta farko?
Ee, idan makasudin amsawa ne, tsalle nan da nan bayan gajeriyar tuntuɓar, amma idan bai dace ba, kar a gwada ta. Da farko, kuna buƙatar ƙware wajen saukar da ƙasa.
Menene bambanci tsakanin tsalle-tsalle mai zurfi da tsalle-tsalle?
Tsalle mai zurfi yana ɗaukar tasirin fitowar akwatin kuma yayi tsalle baya nan da nan, yayin da tsalle tsalle daga bene zuwa akwatin. Saukowa da amsa da ake buƙata sun bambanta.
