Yadda ake Murƙushe Jump Box - da Akwatin Jump Workout Wanda Zai Ƙara Kwarewar ku

Wadatacce

• Akwatin Jump Workout Fa'idodi da Bambance-bambance
• Yadda Ake Jump Box
• Akwatin Jump Workout Tips
• 6 Akwatin Jump Motsi Motsi
• Power Pistol Squat
• Multilevel Push-Up
• Jackknife
• Akwatin Crunch
• Rage Ƙarƙashin Ƙasa
• Akwatin Burpee Jump
• Bita don

Lokacin da kuka sami iyakacin lokaci a cikin dakin motsa jiki, motsa jiki kamar tsallen akwatin zai zama alherin cetonku - hanya mai tabbatacciyar hanya don buga tsokoki da yawa lokaci guda kuma samun fa'idar cardio mai mahimmanci a lokaci guda.

Stephany Bolivar, kocin CrossFit kuma mai horar da kai a ICE NYC ya ce "Wannan atisayen ana nufin ya zama cikakken motsi na jiki-madaidaici, mai sauri, fashewar abubuwa, da sarrafawa."

Baya ga yin aiki da tsokoki daga kai zuwa ƙafafu, wasan motsa jiki na akwatin tsalle (wanda mai horar da NYC ya nuna a nan Rachel Mariotti) ya kuma ƙalubalanci ku don yin aiki a kan ƙwarewar motsa jiki kamar ƙarfin hali, daidaito, da daidaitawa. (BTW, a nan akwai mahimman motsi 4 don zama ƙwararrun 'yan wasa.) Mafi kyawun sashi: ba kwa buƙatar samun akwati na musamman don yin shi. Duk wani tsayi, lebur, da barga zai yi, kamar matakala ko benci na wurin shakatawa.

Akwatin Jump Workout Fa'idodi da Bambance-bambance

A lokacin hawan hawan wannan motsi, za ku yi amfani da ainihin ku, glutes, quads, hamstrings, calves, har ma da makamai don motsa kanku a kan akwatin. Lokacin da kuka sauka a lokacin motsa jiki na tsalle, quad ɗin ku za su yi yawancin aikin. Tabbatar ku tashi tsaye duk lokacin da kuka isa saman akwati don samun cikakkiyar faɗin hip, in ji Bolivar. Ƙarfin fashewar da aka yi amfani da shi a cikin wannan motsi yana shiga cikin tsoffin ƙwayoyin tsokar ku. (Ga ƙarin buƙatar-sanin kimiyyar tsoka.)

Idan kun kasance sababbi ga wasan tsalle -tsalle - kuma musamman idan kuna ɗan fargaba don ƙoƙarin motsawa - gina iko ta hanyar ƙwarewar motsa plyometrics a ƙasa. Jump squats, tsallen tauraro, tsalle tsalle, da tsalle tsalle duk zasu taimake ku haɓaka ƙarfin fashewar da ake buƙata don ƙwarewar tsallen akwatin. .

Yayin da kuka sami kwanciyar hankali tare da tsallen akwatin, zaku iya amfani da akwatuna masu tsayi ko gwada su sanye da riga mai nauyi (ko ma sanya shi akwatin tsalle burpee), in ji Bolivar. Jirgin tsalle-tsalle guda ɗaya wata hanya ce ta ɗaukar wannan motsi sama da daraja. Don yin wannan motsi maras tasiri, zaku iya shiga cikin akwatin, canza wacce ƙafar ke jagorantar kowane wakili, in ji Bolivar.

Yadda Ake Jump Box

1. Tsaya kawai a gaban akwatin tare da faɗin kafada ƙafafu.
2. Hannun Swing da hinge hips baya tare da dogayen kirji, lebur mai baya, da mahimmin aiki.
3. Swing makamai gaba, ta amfani da ƙarfi don tsalle sama da ɗan ci gaba, sauka a hankali tare da ƙafafu biyu gaba ɗaya akan akwatin.
4. Tsaye, kulle gwiwoyi da shimfiɗa kwatangwalo. A hankali koma baya ƙasa.

Yi 2 zuwa 3 sets na 3 zuwa 5 reps.

Akwatin Jump Workout Tips

• Yi ƙoƙarin yin ƙasa a hankali kamar yadda zai yiwu. (Sauka masu ƙarfi da ƙarfi yana nufin ƙarin matsa lamba akan haɗin gwiwar ku. Ƙara koyo game da dalilin da yasa wannan yake da mahimmanci don gujewa.)
• Sarrafa saukowa akan akwatin ta hanyar kiyaye zuciyar ku.
• Don tabbatar da cewa kun yi nisa da nisa gaba, nufa ku sauka kusa da tsakiyar akwatin.

6 Akwatin Jump Motsi Motsi

Jirgin tsalle yana da nisa daga abin da kawai za ku iya yi da akwatin plyo; a gaskiya, waɗannan dandamali na iya yin kusan kowane motsi fiye da bugun zuciya ko mai ƙarfi. "Kowace wakili yana tilasta jikin ku don ɗaukar ƙarin tsoka don ɗaukar iska ko nutse cikin motsa jiki kamar squats," in ji kocin Adam Kant, wanda ya kafa Intrepid Gym a Hoboken, New Jersey.

Ci gaba da gungurawa don gwada madaidaicin akwatin motsa jiki na Kant - da nufin yin shi sau huɗu - kuma ɗauki jikin ku zuwa mataki na gaba. (Sa'an nan gwada waɗannan sauran motsa jiki na plyo wanda ba tsalle-tsalle ba.)

Power Pistol Squat

Manufa: gindi da kafafu

• Tsaya ta fuskar akwatin tare da lanƙwasa gwiwar hannu. Mataki kan akwatin da ƙafar dama domin ya kasance kusa da gefen hagu tare da ƙafar hagu kadan a gabanka kusa da akwatin.
• A hankali lankwasa gwiwa na dama digiri 90, rage diddigin hagu zuwa bene, danna ƙasa idan zai yiwu; mika makamai gaba don daidaitawa.
• Komawa tsaye kuma da sauri komawa baya don farawa. (Mai Alaƙa: Dalilin da yasa Jagorancin Kwallan Kafa guda yakamata ya zama Maƙasudin ku na gaba bayan Gyaran wannan Akwatin Jump Workout)

Yi maimaita 14; canza gefe kuma maimaita.

Multilevel Push-Up

Manufofi: kafadu, kirji, biceps, da abs

• Fara a ƙasa a cikin cikakken matsayi na katako, tafin hagu a ƙasa, dabino na dama a saman akwatin kusa da gefen hagu.
• Yi turawa sama, saukar da ƙirji zuwa bene, sannan danna sama don farawa.
• Tafiya hannaye da ƙafafu zuwa dama, sanya dabino na dama kusa da gefen akwatin dama, tafin hannun hagu kusa da gefen hagu da taka ƙafafu zuwa dama.
• Yi akwatin turawa sama, sannan tafiya hannu da ƙafa zuwa dama kuma ta yadda tafin hagu ya kasance kusa da gefen akwatin dama kuma dabino na dama yana ƙasa.
• Yi turawa don kammala maimaita 1.

Yi jimlar sau 3.

Jackknife

Makasudin: kafadu, triceps, da abs

• Zauna a gefen gaban akwatin, dabino suna hutawa akan akwatin a kowane gefen kwatangwalo. Armsauke madaidaitan makamai da jujjuya kwatangwalo zuwa gaba gaban kujera tare da lanƙwasa gwiwoyi, diddige a ƙasa.
• Lanƙwasa gwiwar gwiwar digiri 90 a bayanka, rage kwatangwalo zuwa bene yayin da kake kawo gwiwa na hagu zuwa kirji.
• Madaidaicin hannaye, saukar da ƙafar hagu zuwa bene; canza bangarorin kuma maimaita don kammala maimaita 1.
• Ka ƙara wahala: Fara da kafafu da aka shimfiɗa, diddige a ƙasa, da ɗaga ƙafar hagu daidai da bene.

Yi maimaitawa 14.

Akwatin Crunch

Makasudi: abs

• Zauna a kan akwati, makamai a gefe.
• Daidaita gindi da fitar da hannaye kadan zuwa gefe, tafin hannu sama, karkatar da gangar jikin digiri 45 da mika kafafu gaba ta yadda jiki ya zama kusan madaidaiciyar layi.
• Rage sama, kawo gwiwoyi zuwa kirji yayin da kuke kaiwa makamai gaba.
• Komawa wurin kwanciya da maimaitawa.
• Saukaka shi: A ɗora dabino a kan akwati. (Mai Alaƙa: Mafi Kyawun Motsa Jiki ga Mata)

Yi 14 reps.

Rage Ƙarƙashin Ƙasa

Makasudin: kafadu, abs, da gindi

• Fara farawa a gefen katako a ƙasa, gangar jikin ya ɗora akan goshin dama, ƙafafun da aka ɗora akan hagu akan akwatin dama tare da ɗaga kwatangwalo daga bene.
• Ka ƙara wahala: Boxaga akwati daga hannun hagu yayin da kuke riƙe katako.

Riƙe 30 seconds; canza gefe kuma maimaita.

Akwatin Burpee Jump

Manufofi: makamai, abs, gindi, da kafafu

• Tsaya a bayan akwati ku tsuguna, ku dora tafin hannu a fadin kafada a kasa a gaban kafafu.
• Juyawa ƙafa baya zuwa cikakkiyar matsayi.
• Yi sauri tsalle biyu gaba gaba kusa da hannaye.
• Daga squat matsayi, tsalle kan akwatin (mataki kusa da akwatin farko idan ya cancanta).
• Tsalle daga ƙasa daga akwati kuma maimaita motsawar motsa jiki daga farkon.

Yi 14 reps.

Bita don