TUCK JUMP
Tsoka tsalle ba motsa jiki ba ne inda za ku durƙusa gwiwoyi a kirjin ku, amma motsin iko ne inda kuka fara iyo a tsaye sannan ku ja gwiwoyinku a cikin iska don shirya don saukowa.
Tuck tsalle babban motsa jiki ne na plyometric wanda ya haɗa da jawo gwiwoyinku zuwa ga jikin ku a saman tsalle. Ninke jikinka ko mika gwiwowinka a makare kafin tashin jirgin zai rage tsayinka kuma ya rage lokacin sauka. Fara da sanin saukowar shuru na tsalle-tsalle na farko, dakatarwa bayan kowane maimaitawa don sake saita fom ɗin ku.
- Tsokoki na farko
- Quadriceps, gluteus maximus, maruƙa
- Tsokoki na ƙari
- Hamstrings, iliopsoas, core, idon kafa stabilizers
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tsalle tsaye da ja da gwiwa ta tsakiyar iska
Ya kamata gwiwoyinku su taɓa ƙirjin ku?
Babu. Kuna buƙatar ja tsakanin kewayon da ke kiyaye tsalle a tsaye da saukowa mai aminci. Kada ka ninka jikin jikinka don neman lamba.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙayyade sararin samaniya a tsaye da saman ƙasa
Share sama da kewaye da cikas kuma zaɓi bene mara zamewa, juriya. Fara da ƙananan maimaitawa tare da ƙarancin gajiya.
- 2
Tashin tsaye daga ɗan gajeren saukowa
Aika hannuwanku baya kuma a taƙaice lanƙwasa gwiwoyinku da haɗin gwiwar kwatangwalo, sa'an nan kuma ku karkata hannayenku sama da sauri daidaita idon sawu, gwiwoyi, da haɗin gwiwa.
- 3
Jawo gwiwoyi a saman iska
Bayan jiki ya tashi, matsa ciki kuma ja gwiwoyi biyu zuwa kirji. Kada ku cusa ƙirjinku da nisa cikin gwiwoyinku, amma ku kiyaye jikinku muddin zai yiwu.
- 4
Sanya ƙafafunku zuwa ƙasa a hankali kuma ku tsaya
Bayan kololuwa, daidaita gwiwoyinku kuma kawo ƙafafunku zuwa ƙasa. Kai da ƙafar tsakiya, sha girgiza tare da haɗin gwiwa uku, dakata na 1 zuwa 2 seconds, sannan fara maimaitawa na gaba.
JUMP, THEN TUCK
Gudun gwiwa yana farawa a cikin iska bayan ƙirƙirar tashi
Idan kun ninka jikin jikin ku kafin barin bene, haɓakar ku sau uku ba zai ƙare ba kuma tsallenku zai yi ƙasa. Na farko, mikewa a tsaye kamar kana girma.
Ja sama a taƙaice a saman sa'an nan kuma sake runtse ƙafarku kafin saukowa don ba gwiwoyi da kwatangwalo lokaci don girgiza.
Muhimmin bayani: Cue don amfani nan da nan: "Na farko, yi iyo a sama, ja, sa'an nan kuma rage ƙafafunku zuwa ƙasa."
QUALITY REPS
Takeoff iri ɗaya da saukowa don kowane maimaitawa yana da mahimmanci fiye da tsayin gwiwa
Lokacin da kuka gaji, gwiwoyinku ba sa zuwa sama da yawa, saukowarku suna ƙara ƙara, kuma ƙafafunku suna bazuwa. A wannan yanayin, gama saitin ba tare da kammala adadin maimaitawa ba.
Yana da sauƙi don bincika kurakuran saukowa tare da hanyar dakatar da kowane maimaitawa fiye da ci gaba da bounces.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ninka na sama kafin tashi
- Abin da kake gani
- Tsalle yana da ƙasa kuma ƙirjin ya gangara zuwa gwiwoyi da farko.
- Dalili mai yiwuwa
- Matsayin da aka fifita tsayin gwiwa akan matsawar tsaye.
- Yadda ake gyarawa
- Koma zuwa tsalle-tsalle kuma kawai ƙara ƙaramin motsi bayan cikakken ɗaukar hoto.
Rashin sa kafa kafin saukowa
- Abin da kake gani
- Faɗuwa cikin squat, sautin saukowa da tasiri suna da ƙarfi.
- Dalili mai yiwuwa
- Kun rike tsakiyar tsakiyar iska ko kuma kun ja gwiwoyinku da nisa don tsayin tsallenku na yanzu.
- Yadda ake gyarawa
- Rage gwiwar gwiwa da sauri kawo ƙafafunku zuwa ƙasa nan da nan bayan saman.
Ci gaba da ɗaure yayin gajiya
- Abin da kake gani
- Tare da kowane maimaituwa, tsayin gwiwa yana raguwa kuma ƙafa da gwiwa sun zama rashin fahimta.
- Dalili mai yiwuwa
- Motsa jiki da aka yi a iyakar iyakokin zuciya.
- Yadda ake gyarawa
- Yi amfani da gajerun saiti na 3 zuwa 5 reps tare da yalwar hutawa, kuma sake saitawa bayan kowane mai maimaitawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Squat Jump da Stick
Koyi tashin hankali a tsaye da saukowa tsaye.
Low Knee Drive Jump
Ja gwiwoyinku kaɗan kuma da sauri rage ƙafafunku.
Tsalle muƙamuƙi ɗaya
Ya zo ga cikakken tsayawa bayan saukowa kowane wakili.
Ci gaba da tsalle tsalle
Ƙara amsawa kawai lokacin da ingancin maimaita guda ɗaya ya isa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya sabo bayan dumama da gamawa kafin asarar tsayi da saukowa. Kyakkyawan inganci, ƙananan saiti sun fi kyau fiye da yin maimaitawa da yawa tare da horo na zuciya.
ƙidaya
3-6 sau
Sake saitin bayan kowace saukowa maimaituwa
Saita
3-5 saiti
90-180 seconds farfadowa tsakanin saiti
Mitar
1-2 sau a mako
Tattaunawa tare da wasu ƙididdiga masu tsalle-tsalle
- Ƙara maimaitawa kawai lokacin da aka kiyaye tsayin tsaye da saukar da shiru.
- Idan kun tashi daga ƙafafunku a makare ko gwiwoyinku sun ba da hanya, ƙare saitin nan da nan.
- Kada ku yi tsalle-tsalle a jere kafin ku zama gwani a tsalle-tsalle masu sarrafawa.
Tambayoyin da ake yawan yi
Shin yana da tasiri idan an yi shi cikin sauri?
Ina son ra'ayin fara yin juzu'i guda ɗaya sannan a daina. Yi amfani da ci gaba da maimaitawa kawai lokacin da saukowa da tsawo suka tabbata.
Zan iya sanya shi a cikin burpees?
Mai yiwuwa, amma yana iya ƙara gajiya da rage ingancin saukowa. Idan iko shine burin ku, yi tsalle-tsalle daban-daban, gajerun saiti.
