LATERAL HOP
Lateral hop ba kawai motsi ne wanda ke mayar da hankali kan ketare layin da sauri ba, amma horo na saukowa wanda ya haɗa da turawa zuwa gefe tare da ƙafa ɗaya da daidaitawa tare da ɗayan kafa.
Tsallaka gefe tare da ƙafa ɗaya kuma ƙasa akan kishiyar ƙafa don horar da motsa jiki na gefe da kwanciyar hankali ɗaya na idon sawu, gwiwa, da ƙashin ƙugu. Idan kuna kwadayin nesa, gangar jikinku za ta bi bayan kafar ku ta saukowa ko kuma gwiwoyinku su durkushe a ciki. Fara da ɗaukar ɗan gajeren hops ta amfani da ƙaramin layi a ƙasa da tsayawa na daƙiƙa 2 bayan saukarwa.
- Tsokoki na farko
- Gluteus medius, quadriceps, maraƙi
- Tsokoki na ƙari
- Gluteus maximus, hamstrings, ƙwanƙolin idon kafa, ainihin
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tsalle na gefe ɗaya da saukowa
Kuna buƙatar yin tafiya mai sauri tsakanin layi?
Da farko, Ina son yadda kuke tsayawa a kowane saukowa. Rage raguwa kawai bayan an kiyaye kwanciyar hankali.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙayyade ƙananan layi da gajeren nisa
Alama layi akan bene mara zamewa kuma zaɓi nisa ƙasa da mataki ɗaya. Tabbatar cewa babu wani abu da za a yi tafiya ta kowane bangare.
- 2
Ƙirƙiri elasticity na gefe akan ƙafar goyan baya
Tsaya da ƙafa ɗaya, danna gaba ɗaya ƙafar ƙasa kuma ɗan lanƙwasa gwiwa da haɗin gwiwa. Sanya ƙashin ƙugu kusa da kwance kuma a shirye hannuwanku don daidaitawa.
- 3
Matsar da bene ta zame shi zuwa gefe
Tsallaka gefe, tura ƙasa tare da ƙafar goyan bayan ku a gaba. Kada ka karkatar da jikinka da yawa kuma ka ƙyale dukkan jikinka ya motsa tare.
- 4
Karɓa tare da kishiyar ƙafa kuma ka dakata na daƙiƙa 2
Kasa a hankali akan tsakiyar ƙafarku, kuna karkatar da gwiwoyinku zuwa yatsun kafa. Dakata har sai ƙashin ƙugu da gangar jikinka sun tabbata, sannan a sake maimaita a wancan gefen.
LAND OVER THE FOOT
Kuna buƙatar tara gwiwoyi, ƙashin ƙashin ƙugu, da juzu'in ku a saman ƙafar saukowa.
Idan jikin jikinku ya kasance a waje da ƙafafunku, zaku daidaita kanku da ƙarin mataki. Rage nisa kuma kawo tsakiyar nauyi akan ƙafar saukar ku.
diddige, ƙwallon yatsan yatsan hannu, da ƙwallon ɗan yatsan yatsan duk suna taɓawa kuma gwiwa tana bin jagorar yatsan yatsa na biyu.
Muhimmin bayani: Cue don gwadawa nan da nan: "Tura zuwa gefe, tsaya a ƙafafunku."
STABILITY BEFORE SPEED
An ƙara saurin tafiyar zagaye bayan sarrafa saukowa ɗaya
Yana da wahala a bincika kurakuran idon sawu da gwiwa idan kun bi su a jere daga farkon. Tsayar da daƙiƙa 2 akan kowane saukowa.
Rage lokacin dakatarwa lokacin da ingancin saukowa iri ɗaya ne, amma sake rage shi lokacin sautin ƙafa da hanyoyin gwiwa sun canza.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Matsar ƙafa sau da yawa bayan saukowa
- Abin da kake gani
- Yana ɗaukar ƙarin matakai don daidaitawa.
- Dalili mai yiwuwa
- Tsalle nisa ya wuce ƙarfin kwanciyar hankali ɗaya.
- Yadda ake gyarawa
- Matsar da layin kusa kuma yi amfani da nisa kawai wanda zai ba ku damar tsayawa na daƙiƙa 2 sama da ƙafafunku.
Gwiwoyi sun koma ciki
- Abin da kake gani
- Lokacin da aka saukowa, gwiwa yana motsawa zuwa cikin babban yatsa.
- Dalili mai yiwuwa
- Kula da ƙashin ƙugu da baka na ƙafa ba su iya ɗaukar tasirin.
- Yadda ake gyarawa
- Rage nisa kuma komawa zuwa mataki na ƙasa tare da gwiwoyinku zuwa yatsun kafa.
Jefa babban jiki da farko
- Abin da kake gani
- Jigon yana jingin gaske kuma ƙafafu suna bi a makare.
- Dalili mai yiwuwa
- An yi amfani da kickback na jiki na sama maimakon motsawa ta gefe daga ƙafar goyan baya.
- Yadda ake gyarawa
- Yi gajeren hops tare da raguwar jujjuya hannu da turawa ƙasa tare da ƙafar goyan baya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ma'auni na gefe ɗaya
Tsaya akan kafa ɗaya na tsawon daƙiƙa 20 zuwa 30.
Mataki na gefe da sanda
Matsa gefe don daidaitawa ba tare da tsalle ba.
Gajeren tsalle da sanda
2 daƙiƙa 2 dakata a kowane saukowa.
Ci gaba na Lateral Hop
Ƙara amsawa kawai lokacin da duka sarrafawa daidai suke.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara da rauni na gefen saukowa kuma lura da sautin ƙafa da jeri maimakon nisa. A ranaku kamar zaman gudu ko tsalle, ƙara jimillar adadin saukowa.
ƙidaya
4-8 sau kowane
1-2 dakatawar na biyu a kowace saukowa
Saita
2-4 saita kowane
60-120 seconds dawowa bayan bangarorin biyu
Mitar
1-3 sau a mako
Mako-mako tsalle lamba management count
- Ƙara ko dai nisa ko sauri kawai lokacin da aka kiyaye saukowa ƙafa da ƙafa.
- Idan kun ɗauki ƙarin matakai, durkushe gwiwoyi, ko yin sautin saukowa mai ƙarfi, nan da nan rage matakin wahala.
- Babu iyakar tafiya zagaye na nisa yayin gajiya.
Tambayoyin da ake yawan yi
Yaya nisa zan yi tsalle?
Duk wani nisa da zai ba ku damar kiyaye gwiwa da daidaitawar hip ba tare da motsa ƙafafunku ba bayan saukowa ya wadatar.
Mene ne idan nisa a bangarorin biyu sun bambanta?
Saita nisa a ɓangarorin biyu bisa ga guntun gajere da mara ƙarfi kuma yi daga wancan gefen.
