Tsalle igiya amotsa jiki ba-fusswanda ke haɓaka zuciya, daidaito, da ƙarfi tare da ƙananan kayan aiki. Wanda akafi sani datsalle igiya, shimotsa jiki da maruƙa,quads, tsakiya, da kafadukuma yana iya ƙonewa kusan10 zuwa 12 adadin kuzariminti daya a matsakaicin taki.
✅ Tasirin Cikakkun Jiki na Tsallake Igiya
Igiya ɗaya tana ƙara kuzaricikakken motsa jiki. Yana haifar da maruƙa, quads, hamstrings, kafadu, gaɓoɓin gaba, da ainihin yayin da yake ƙara yawan bugun zuciya da sauri. Zama suna haɓaka juriya,haɓaka daidaituwada daidaito, kuma ta hanyarbabban tsanani fashe, zai iya tallafawa asarar nauyi.
1. Lafiyar zuciya
Jump igiya yana samun bugun zuciyar ku a cikin daƙiƙa kuma yana iyadaidai babban aikin motsa jiki na cardioba tare da dogon dumi ba. Gajerun saiti na 30 zuwa 60 seconds na iyatura karfin motsa jikida kuma dawo da jirgin kasa tsakanin fadan.
Yin aiki akai-akai yana taimakawa rage hutun hawan jini dayana ƙarfafa mafi kyawun wurare dabam dabamta hanyar haɓaka sassaucin jirgin ruwa. Zuciyar ku da huhun ku sun daidaita zuwa daidaitaccen nauyi, nauyi, wandayana ƙara ƙarfin halidon aikin yau da kullun da wasannin motsa jiki.
2. Caloric Burn
Tsallake igiya akai-akaitocila fiye da adadin kuzaria minti daya fiye da tsalle-tsalle na tsere ko yin keken nishadi. A wasu lokuta, minti 15 na igiya na iyaƙone har sau biyuyawancin adadin kuzari kamar gudu na mintuna 15 na ƙarfin iri ɗaya.
Yi amfani da tazara donasarar mai: 40 seconds cikin sauri, 20 seconds hutawa, don 10 zuwa 15 zagaye. Taswirar adadin kuzari a minti dayahada tafiyar kutare da yawan jiki. Mafi tsananin ƙarfi da nauyi jikin ku, mafi yawan kashe kuɗi.
3. Yawan Kashi
A matsayin aikin ɗaukar nauyi, mai tasiri,tsallake igiyayana inganta haɓakar kashi a cikinhips, kafafu, da kashin baya. Wannan yana taimakawa wajen rage haɗarin osteoporosis kumayana kare haɗin gwiwalokacin da aka yi da fasaha mai kyau a kan wani ɗan gafartawa.
Matasa suna samun mafi girman girman ƙashi. Manya suna kiyayewa kuma suna iya kiyayewagina yawatare da m yi. Kasa a hankali, kiyaye tsallenku ƙasa da ƙasa (1 zuwa 2 cm), da gwiwoyi sama da ƙafafu zuwaƙuntata idon sawuda ciwon gwiwa.
4. Aikin Kwakwalwa
Ƙididdiga na aikin igiya yana ɗaukar lokaci, aikin ƙafa, dadaidaitawa da hannu da ido. Haɗaɗɗen ƙira, kamar musanyen ƙafafu, jujjuyawar gefe, da tsallake-tsallake, koyan motocin haraji. Fahimtar fahimibi mafi kyawun mayar da hankali, saurin amsawa, da faɗakarwa na tunani.
Tazarar da kide-kide ke kunnawa suna ƙara alamun da ke kunnawaƙarin cibiyoyin kwakwalwa. Daidaitaccen ɗabi'a yana haɗuwa da ƙarancin damuwa, ƙarin barci, da kumaendorphin-fueled haske.
5. Haɗuwa da tsoka
Da wuyan hannufitar da igiyakuma waɗannan ƙanana, saurin juyawa suna haɓaka riko da juriyar kafaɗa, wanda ke haifar da mafi kyawun matsayi bayan ɗan lokaci. Dabaruyana canza lodin motsi. Manyan gwiwoyi sun bugi ƙwanƙwasa hips da ainihin. Biyu-karkashin haraji maruƙa da kafadu.
Hops guda ɗayagina ƙarfin ƙafafu a gefe gudada daidaitawa. Madadin haske daigiyoyi masu nauyidon canza haɓakar haɓakawa da haɓaka sauri da ƙarfi.
✅ Zabar Igiyar Jump dinku
Zaɓin Igiyar ku yana daidaita igiyar tare da manufofin ku, ƙwarewa, datsananin horo. Sabbin masu tsalle-tsalle za su yaba samfuran daidaitacce zuwabugun kira a tsayi da dacewa. Ga waɗanda ke da iyakacin sarari, tafi tare da tsarin igiya.
Gudun igiyoyi
An ƙera shi don saurin juyawa da matsakaicin matsakaici, igiyoyi masu sauri sunemanufa ga gogaggen jumpersda 'yan wasa masu fafatawa. igiyoyi suna da nauyi, hannaye suna amfani da ƙwallo masu sauri, kuma kayan ado koyaushe suna dafi son kama mafi sauri.
Waɗannan su ne ma'auni na ƙananan ƙwararru biyu da gasa. Domin koyo ninki biyu,madaidaicin nauyin kebulna 85 zuwa 115 grams (3 zuwa 4 oganci) cikakke ne. Mafi girman igiyoyin milimita 4 sun fi tsayi fiye da milimita 2.5, kuma igiyoyin milimita 2.5 ba sabayar da amsadon masu farawa.
Igiyoyin Kaya
Igiyoyin ƙanƙarasu nem kuma tangle-hujja, wanda zai iya zama fa'ida a wuraren shakatawa, wuraren motsa jiki, da filin makaranta. Ƙarin nauyin katakoyana ba da juzu'i daban-dabanamsa da kuma daidaitaccen kari.
Madalla don sababbin ƙwarewa, giciye, da choreo. Neon beadsƙara gania cikin taron jama'a kuma a rage yawan hasara. Suna kiyaye siffar su a cikim yanayikuma a kan m kasa kuma.
Igiyoyi masu nauyi
Igiyoyi masu nauyiƙara tsananida juriya na tsoka a cikin kafadu, gaba da gaba. Yawancin masu farawa suna karɓar lokaci da sauri kamar yaddalayukan da suka fi nauyi sanarwakowacce ta zagaya jiki.
Yi amfani da su a cikin gajeren saiti don ƙara yawan bugun zuciya dasamar da cikakken aikin jiki. 'Yan wasa na iya canzawa tsakanin igiyoyi na yau da kullun da masu nauyi a cikin motsa jiki guda zuwagudun ma'aunida horon ƙarfi.
Mun himmatu wajen ba da tallafi na musamman da
sabis na sama a duk lokacin da kuke buƙata!
✅ Kwarewar Dabarun Tushen
Jagora yana farawa da tsari mai aminci, bayyananniyar kari, damaimaita basira. Kyakkyawan halayekawar da rauni, taimakawa tsawon rai, da kuma share fagen aiki mafi girma. Kula da ci gaban ku daga mako zuwa mako zuwadandana m ci gaba.
Tsarin Da Ya dace
Kula da gwiwar hannu a ciki,wuyan hannu an sassauta, da hannaye a gaban kwatangwalo. Juyawa da wuyan hannu, ba kafadu ba. Tsaya tsayi, idanu gaba, kafadu baya datakalmin gyaran kafadon haka gangar jikin ta tsaya cak. Kasa a kan ƙwallaye masu laushi gwiwoyi, diddige suna sumbatar ƙasa tsakanin juyawa zuwararraba kayafadin idon sawu da gwiwa. Ci gaba a cikin tsagi tare da ƙananan tsalle, har ma da numfashi, da am igiyabaka Idan igiyar ta fito waje, jawo gwiwar hannu kuma ka runtse hannaye 2 zuwa 3 santimita.
Basic Bounce
Fara da 20 zuwa 40 juyin juya hali mara yankewa,jaddada ƙa'idar metronome(gwajin 120 zuwa 160 bpm). Manne da igiya mai haske har sai lokacin ya zama atomatik, sannan gwada igiya mai nauyi zuwaji juyawar. Haɗa ƴan wasan motsa jiki kamar manyan gwiwoyi 10 da hops ƙafa guda 10 akan kowace ƙafa don ƙarfafa idon sawu da daidaitawa. Idan kun yi tuntuɓe,sanya hannun bayanki tsayi,fitar da numfashi a kan kowane juyi na uku, kuma a ci gaba ba tare da gaggawa ba.
Madadin Kafar
Ka yi tunanin haske, a cikin-lokaci yana tsalle yayin da igiya ke juyawa. Juya nauyin ku daga gefe zuwa gefe zuwahorar da karfin kuda kuma rage yawan ciwon maraƙi yayin dogon saiti. Yi amfani da shi don raba mahimman billa a cikin tazara na mintuna 5 zuwa 10.Ninka shi cikin da'irori: 60 seconds madadin ƙafa, 10 turawa, hutawa 30 seconds. Don ƙarfafa zuciya, yi aiki har zuwa mintuna 2 zuwa 3 a ci gaba, hannaye har ma da ruwa.Ci gaban darajakan lokaci ta hanyar bin diddigin rarrabuwa da kurakurai.
✅ Kammalawa
Don kafa abin dogarotsalle al'ada, tabbata gakiyaye abubuwa cikin saukiGajerun tsare-tsare da dabarun da suka dace suna da mahimmanci. Manufofi masu kyau suna da mahimmanci. Minti 10 kacal za a iyaincinerate kilojouleskuma supercharge zuciyarka.
An shirya don hawa darasi?Aika jadawalin ku, tambaya, ko zaɓi motsa jiki na gaba.
Yi Magana da Masananmu
Haɗa tare da ƙwararren NQ don tattauna bukatun samfuran ku
kuma fara aikin ku.
✅ Tambayoyi Game da Tsallake Igiya
Shin tsallake igiya aikin motsa jiki ne cikakke?
Ee. Yana aiki da maruƙanku, quads, hamstrings, glutes, core, kafadu, da goshin gaba. Yana ƙara dacewa da lafiyar zuciya, daidaitawa, da daidaituwa. Kuna kashe ton na adadin kuzari a cikin ɗan lokaci kaɗan. Yana aiki don juriya da iko iri ɗaya.
Ta yaya zan zabi madaidaiciyar tsayin igiyar tsalle?
Sanya ƙafa ɗaya akan tsakiyar igiya. Hannun ya kamata su zo har zuwa hammata. Sabbin sababbin na iya yin ɗan tsayi don ƙwarewa. Igiyoyin gaggawa sukan zama guntu. Igiyoyin mara nauyi na iya zama tsayi. Igiyoyin daidaitawa sun fi kyau idan ba ku da tabbas.
Waɗanne dabarun asali ne ya kamata in koya da farko?
Koyi don yin billa na asali, tsalle-tsalle, da madadin mataki. Sanya gwiwar hannu a ciki, wuyan hannu suna juyawa, kuma ƙasa a hankali akan ƙwallan ƙafafun ku. Riƙe tsaka tsaki kashin baya da ma cadence. Yi aikin ku har zuwa manyan gwiwoyi kuma ku ƙetare daga baya.
Ta yaya zan hana tsangwama da ciwon gabobi?
Fara motsa jiki, yi sauri kuma ka kula da kyakkyawan yanayin jiki. Yi tsalle a kan saman da ke shanye girgiza, kamar roba ko itace. Sanya takalma masu tallafi. Ci gaba da tsalle ƙasa da laushi. Ƙara ƙarar. Idan ya ci gaba, huta ka ga likita.
Lokacin aikawa: Satumba-28-2022