Jump squats ana daukar su motsa jiki masu fashewa, saboda suna bukatar karin kashe karfi. Wannan hanya ce mai kyau don ƙara ɗaukar kaya, ƙona ƙarin adadin kuzari, da tilasta jiki fita daga yankin sa na jin daɗi.
Waɗanne tsokoki suke aiki?
Tsalle Tsalle ya ba ku cikakken aikin jiki daga sheqa zuwa kambi. Baya ga buƙatar sarrafa madaidaiciyar fasahar tsugunnawa, dole ne 'yan wasa su kula da daidaitawa. Balance yana taimakawa kula da madaidaicin matsayin jiki yayin tsalle. Sabili da haka, ba kawai ƙwayoyin da ake niyya ke aiki ba, har ma da tsokoki masu ƙarfi, makamai, da sauransu.
Don haka, bari mu lissafa wane tsokoki ke aiki yayin yin tsalle-tsalle:
- Muscle mafi girma;
- Quadriceps;
- Cinyoyin baya da na ciki (biceps da adductors);
- Musclesan maraƙi;
- Latsa;
- Baya da makamai.
Fa'idodi da illolin motsa jiki
Anan akwai fa'idodin tsalle-tsalle:
- Motsa jiki yana inganta sautin tsokoki na cinyoyi, gindi, abs, matse fata;
- Ya taimaka wajen samar da kyakkyawan taimako na tsoka;
- Yana ƙarfafa tsarin zuciya da jijiyoyin jini;
- Aiki yana fara aiwatar da ƙona mai;
- Yana ƙarfafa corset na tsoka, yana taimakawa wajen inganta yanayin daidaito;
Motsa jiki na tsalle yana da matukar tasiri, musamman a tsakanin tazara ko horon zagaye, inda ake hada hadadden zuciya da karfi. Lura cewa akwai wasu ƙididdiga masu yawa waɗanda a ciki an hana su ƙaura tsalle daga wani wurin zama.
Kamar yadda muka riga muka fada, motsa jiki na cikin nau'in fashewar abubuwa - ana yin sa ne cikin sauri, da ƙarfi, sau da yawa a cikin jerks (alal misali, abubuwan fashewar fashewa tare da tafawa a baya). Yana da wahala ga dan wasa ya iya sarrafa daidai yanayin jiki a sararin samaniya, saboda haka yana da mahimmanci ayi karatun ta natsu da kuma aiwatar da dabarun. In ba haka ba, akwai babban haɗarin rauni ga gwiwoyi ko kashin baya.
Contraindications sun hada da:
- Acerarfafa kowane cututtuka na kullum;
- Cututtukan zuciya da na numfashi;
- Yanayi bayan bugun jini, bugun zuciya;
- Duk wani kumburi, gami da zazzabi;
- Jin rashin lafiya (rauni, ƙaura, ciwon kai, matsin lamba);
- Bayan ayyukan ciki;
- Cututtuka na haɗin gwiwa na ƙafafu ko tsarin musculoskeletal;
- Duk wani yanayi da bai dace da motsa jiki ba.
Fasahar aiwatarwa
Bari mu fasa madaidaiciyar dabara don yin tsalle-tsalle:
- Matsayi farawa - amma don tseren gargajiya. Afafu kafada-faɗi kusa, hannaye madaidaiciya tare da gangar jikin, sa ido gaba, baya madaidaiciya, gwiwoyi da safa suna kallon hanya ɗaya;
- Yayin da kake numfashi, sai ka sauke kanka har sai kwankwasonka ya yi daidai da bene, ya zama kusurwa ta digiri 90 tare da gwiwa;
- Yayin da kake fitar da numfashi, ka yi tsalle da karfi kai tsaye, kai da kambin kan ka zuwa ga rufi;
- Komawa zuwa 90-gwiwa gwiwa gwiwa;
- Ci gaba da tsallakewa waje cikin yanayi mai sauƙi ko saiti.
Fasali na fasaha da kuskuren gama gari
Rashin kurakurai yana tabbatar da babban aiki da kuma yiwuwar lalacewar lafiyar dan wasan.
- A cikin tsugunne, kula da matsayin ƙafa - bai kamata ya taho daga ƙasa a yankin diddige ba;
- Karka zagaya bayanka. Ka yi tunanin cewa sun tuka wata gungumen azaba a saman kanka, wanda ya ratsa duka jikinka ya fito wani wuri a yankin, ka yi haƙuri, firistoci. Don haka tsalle A wannan yanayin, za a iya karkatar da jiki gaba kaɗan, a bar jiki ya zaba cikin nutsuwa ya zaɓi matsayi mai kyau.
- Theauke kafadu, neckaƙƙan annashuwa, ladan kafaɗun kafaɗa an ɗan haɗa su wuri ɗaya, hannayen suna da ƙarfi kuma suna kwance tare da jiki. Kada a yi musu raƙuman ruwa ko kuma bari su yi tawaya ba amfani. Kuna iya ɗaukar ƙananan dumbbells - don haka ɗaukar kaya zai ƙaru, kuma hannayenku zasu kasance cikin kasuwanci.
- Don kare gidajen ka, sauko ƙasa a hankali, yi kamar kana da marringsmari a kan tafin sawun ka. Tsalle-tsalle mai wuya da firgita na iya haifar da rauni ko ƙaura;
- Kada ku tanƙwara a cikin ƙashin bayanku yayin tsugunewa;
- Tabbatar cewa gwiwoyi basu wuce jirgin safa ba;
- Koyaushe saukad da kafafu kafafu.
Mataki na farko shine a cikakke aiwatar da dabarun tsalle tsalle. Da farko, ana ba da shawarar ka rika motsa jiki a hankali kuma a hankali. Saurari jikinka, ji idan tsokoki ba su tsayayya.
Babban tsalle tsalle ya fi tasiri yayin aiwatar da shi a babban matsayi. Ga 'yan wasa masu farawa, tsalle 10-15 a cikin saiti 3 sun isa, tare da hutu na sakan 30-60. Yi ƙoƙari don ƙaruwa na yau da kullun a cikin kaya, kawo adadin maimaitawa zuwa 30-40, kuma kusantar zuwa 5-6.
Bambancin Tsalle-tsalle
- Baya ga tsalle-tsalle na gargajiya, manyan 'yan wasa suna yin squats tare da tsalle zuwa gefe. Wannan zaɓin yana buƙatar ƙarin iko akan matsayin jiki a sarari.
- Idan kana son wahalar da kanka, yi amfani da nauyi kamar dumbbells.
- Hakanan, zaku iya ƙoƙarin yin ba tsalle kawai ba, amma tsalle kan ƙaramin tudu.
- Gogaggun 'yan wasa suna amfani da abin da ake kira "jijiyoyi": suna yin tsugune, suna taɓa ƙasa da tafinsu, ba zato ba tsammani suna mai da hankali yayin kwanciya, matsawa sama, komawa wurin tsugunne, yi tsalle.
Zaɓin bambancin ra'ayi, ba shakka, ya dogara da matakin horar da ɗan wasan. Don farawa, ana bada shawara don ƙware da sigar gargajiya tare da tsalle sama. Da zaran kun fahimci cewa wannan nauyin bai isa ba, ku sami damar ci gaba da rikitarwa. Kalli dabarun ku kuma kar ku manta game da laushi masu laushi, masu jin daɗi!
