Plyo Pushups: Menene Fa'idodi da Yadda ake Jagorar Wannan Matsar

Wadatacce

• Menene amfanin plyo pushups?
• Yadda ake yin plyo pushup
• Nasihun lafiya
• Yadda ake yin plyo pushup cikin sauki
• Yadda ake yin plyo pushup mafi kalubale
• Awauki

Plyometric (plyo) turawa motsa jiki ne mai ci gaba wanda ke aiki kirji, triceps, abs, da kafadu. Tare da wannan nau'in turawa, ana ƙara wani abu mai "tsalle" zuwa aikin don sanya shi ƙalubale da fashewa.

Plyo pushups na iya taimakawa ƙona kitse da gina tsoka. Yawancin 'yan wasa suna yin su don taimakawa inganta halayen wasan su ta hanyar haɓaka ƙarfi, juriya, da sauri.

Ba a ba da shawarar Plyo pushups don farawa ba ko kuma duk wanda ya fara farawa tare da shirin horo na motsa jiki. Wannan aikin ya fi dacewa da mutane tare da ingantaccen ƙarfin jiki na sama.

Karanta don ƙarin koyo game da fa'idar wannan aikin, yadda ake yin sa cikin aminci, da hanyoyin canza shi don sauƙaƙawa ko ƙalubale.

Menene amfanin plyo pushups?

Kamar yadda sunan ya nuna, plyo pushups wani nau'in motsa jiki ne na plyometric. Tare da waɗannan nau'ikan motsa jiki, kuna aiki akan motsa ƙwayoyin ku zuwa iyakar ƙarfin su cikin ƙanƙanin lokaci. Wannan yana taimaka gina ƙarfin hali, saurin gudu, da ƙarfi a cikin tsokoki da kuke niyya.

Darasi na Plyometric na iya haɓaka bugun zuciyar ku da sauri. Nuna cewa waɗannan nau'ikan motsa jiki masu ƙarfi suna da tasiri a:

• kona calories
• rage kitse a jiki
• inganta lafiyar zuciya da jijiyoyin jini

Yin aikin plyopshups tare da sauran horo mai ƙarfi (HIIT) yana motsawa kamar burpees da tsalle tsalle na iya taimaka muku haɓaka ƙarfi yayin haɓaka ƙarfin zuciyarku.

Plyo pushups na iya taimakawa ƙarfafa yawancin ƙungiyoyin tsoka a jikin ku na sama, gami da tsokoki a cikin ku:

• kirji
• abdominals
• triceps
• kafadu

Hakanan Plyo pushups na iya taimakawa wajen kunna saurin murza ƙwayoyin tsoka a cikin kirjinku, kafadu, da triceps. Yin aiki da sauri-fizge ƙwayoyin tsoka na iya taimaka maka ƙarfafa ƙarfi da ƙarfin tsoka. 'Yan wasa sun dogara ne da zaren tsoka don saurin fashewar abubuwa kamar wadanda kuke gani a filin kwallon kafa.

Don kyakkyawan sakamako, haɗa da plyo pushups a cikin aikin motsa jiki sau biyu a mako tare da aƙalla awanni 48 na hutawa tsakanin zaman.

Wanda ya bincika sau nawa yakamata a yi atisayen bayar da shawara sau biyu a mako na iya zama mafi kyawun mitar ƙarfin ƙarfi, aiki, da kuzari.

Isari ba shi da kyau a cikin yanayin motsa jiki na plyometric saboda tsananin ƙarfin su.

Yadda ake yin plyo pushup

Don yin plyo pushup, ba kwa buƙatar kowane kayan aiki na musamman. Kawai bi waɗannan matakan:

1. Fara cikin babban katako, ko a saman matsayin turawa. Jikin ka ya kamata ya kasance a cikin layi madaidaiciya, mai tsinkaye (tsaurara), da tafin hannu kai tsaye ƙarƙashin kafadun ka.
2. Fara fara runtse jikinka kamar zaka yi turawa har kirjinka ya kusa taba kasa.
3. Yayin da kake matsawa sama, yi haka da isasshen ƙarfi don hannayenka su bar ƙasa. Don ƙarin wahala, zaku iya tafa hannayenku wuri guda, amma wannan zaɓi ne.
4. Sauke ƙasa a ƙasa, motsawa cikin wakilinku na gaba kai tsaye.
5. Yi 5 zuwa 10 reps don 2 ko 3 duka duka. Yi rean reps idan kun kasance sabon zuwa motsi, ƙari idan kun ci gaba.

Nasihun lafiya

Ba a ba da shawarar Plyo pushups don farawa ba. Kuna buƙatar yawancin jiki, kafada, da ƙarfin ƙarfi don yin su daidai kuma cikin aminci. Kuna iya cutar da kanku idan baku da ƙarfin ƙarfin da ake buƙata.

Hakanan guji plyo pushups idan kuna murmurewa daga rauni.

Don kwanciyar hankali yin plyo pushup, tabbatar cewa:

• Ana ajiye kwatangwalo a daidai matakin a duk lokacin da ake motsi
• Ana ajiye cinyoyin manya a layi daya tare da gangar jikinka
• core yana tsunduma cikin motsi don taimakawa kare bayanku

Bada tsokoki aƙalla awanni 48 don murmurewa tsakanin yin plyo pushups.

Yadda ake yin plyo pushup cikin sauki

Za a iya sauƙaƙe turar Plyops ta hanyar aiwatar da su a gwiwoyinku. Ba kwa buƙatar kowane kayan aiki, amma kuna so ku sanya katakon yoga ƙarƙashin gwiwoyinku. Ko zaka iya gwada wannan aikin a farfajiya mai laushi.

Bi waɗannan matakan:

1. Fara a cikin wuri mai laushi a gwiwoyinku, ku durƙusa a gaba kaɗan don samun matsayi na katako. Sanya tafukan hannunka kasan kafadun ka.
2. Tanƙwara hannunka don ka da kanka a cikin turawa.
3. Nan da nan tura kayan fashewa, cire hannayenka daga bene.
4. Sauke ƙasa a hankali a cikin asalin farawa na asali, matsawa cikin wakilinku na gaba kai tsaye.

Yadda ake yin plyo pushup mafi kalubale

Idan kun kware plyo pushup na yau da kullun, akwai hanyoyin da za ku sa shi zama mafi ƙalubale. Kawai gwada waɗannan bambancin idan kuna da tabbaci sosai akan ƙarfin jikin ku na sama.

Don ƙara ƙarin matakin wahala zuwa fitowar plyop na yau da kullun, zaku iya:

• Sanya wani karin tafin da zaran zaka iya yin tafi daya.
• Eleaga ƙafafunku don ƙirƙirar ƙi plyo pushup. Aramin ƙara girman dutse kawai ake buƙata don yin wahala.
• Idan kun ci gaba sosai, gwada tafawa a bayan jikin ku maimakon.

Awauki

Plyo pushups wani kalubale ne na plyometric wanda zai iya taimaka maka samun ƙarfin jiki na sama. Hakanan zasu iya taimaka maka gina ƙarfin hali, motsa jiki, da lafiyar zuciya.

Idan kana neman cikakken motsa jiki, zaka iya ƙarawa a cikin wasu abubuwan motsa jiki irin su tsalle-tsalle, tsalle-tsalle na kwado, da burpees.

Idan kun kasance sababbi ga ilimin lissafi, ku sami ƙwararren mai koyar da aikinku a gidan motsa jikin ku ya nuna muku abubuwan motsawa. Hakanan zasu iya kallon fom dinka kuma zasu iya taimaka maka ka yi atisayen daidai.