Jagora Wannan Matsar: Plyo Pushup

Wadatacce

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Turawa mai tawali'u har yanzu yana sarauta mafi girma kamar wataƙila mafi kyawun jimlar toner na waje. Yana shiga cikin tsokokin kirjin ku, babban motsa jiki ne na musamman don triceps (sannu, lokacin saman tanki!). Oh, kuma idan kuna yin daidai, zaku kasance kusa da mataki guda zuwa fakitin fakiti shida ma. (Gwada waɗannan Hanyoyi 13 Masu Sauƙaƙe don Amintar da Turawa.)

Wannan duk yana da kyau, amma idan mun gaya muku akwai hanya mai sauƙi don haɓaka fa'idodin ko da Kara-kuma ba kawai ta hanyar ɗaukar ƙarin tsokoki ba? Pyo-pushup-lokacin da a zahiri kuke ɗaga hannayenku sama da ƙasa kafin rage ƙasa zuwa kasan turawar ku-yana ƙara ɓangaren plyometric don motsawa, don haka kuna gina ƙarfin fashewa don farawa, in ji Ethan Grossman, mai ba da horo na sirri a Peak Performance a Birnin New York. (Kawai kada ku fara tare da Mafi Munanan Mikewa Kafin Plyometrics.)

Grossman ya ce "Abubuwa masu fashewa kamar na plyo pushup suna kunna saurin tsoka/nau'in ƙwayar tsoka na II, waɗanda ke da mahimmanci ga tsarin sukari na jini, asarar mai, da tsawon rai," in ji Grossman. Kuma wannan ƙarfin fashewa na iya canzawa zuwa wasu motsa jiki, kamar haɓaka tazarar gudu, misali.

Kamar yawancin motsi a cikin jerin mu na #MasterThisMove (duba: The Hang Power Snatch), wannan yana da ci gaba sosai. Don haka, gwada kanku don ganin ko kun shirya kafin ku gwada shi, kowane Grossman: Samu aboki yana kallon yadda kuke yin ƙwanƙwasa 10 na yau da kullun tare da cikakkiyar tsari (madaidaicin baya, ƙirji zuwa ƙasa). Idan kuna gwagwarmaya, kuna buƙatar gina ƙarfin ku da farko.

Don yin hakan, katako na aiki, turawa mai ɗorewa (inda kuka yi ƙasa ƙasa da sannu -sannu har sai kun isa ƙasa kafin ku huta da turawa don farawa), turawa isometric (inda kuke riƙe a kasan turawar ku muddin zai yiwu), da Kirjin Magungunan Magunguna yana Shiga cikin aikin ku sau da yawa a mako.

Sannan zaku iya ci gaba zuwa ƙoƙarin tura plyo akan bango.

A Fara a cikin yanayin katako tare da hannayenku kai tsaye ƙarƙashin kafadu.

B Ja kanku zuwa bene, tanƙwara gwiwarku da ajiye su kusa da ɓangarorin ku.

C Da ƙarfi latsa ta hannunka kuma hanzarta su daga ƙasa ba tare da rasa matsayi a cikin ƙananan baya da wuyanka ba. Tafada idan za ku iya.

D Kamun kanku da lanƙwasa mai taushi a cikin yatsun hannu ba tare da barin kirjinku ya faɗi kusa da bene ba.

E Sake saitawa tsakanin kowane wakili don tabbatar da cewa kun kiyaye matsayi na sama.

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