Mafi munin Mikewa Kafin Plyometrics

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An nufi wurin motsa jiki don motsa jiki na plyometric? Kafin ku fara horon tsalle-tsalle, kuna so ku shimfiɗa-amma yana iya zama da fa'ida idan kuna yin irin ƙarfin hali (kamar wasu daga cikin waɗannan Maɗaukaki 6 da Ya Kamata Ku Yi). Idan masu zuwa masu ba da ƙarfi suna tsaye-inda kawai za ku riƙe matsayi ɗaya don tsawan lokaci-zai fi kyau ku tsallake zaman shimfiɗa gaba ɗaya, aƙalla bisa ga sabon binciken da aka buga a cikin Jaridar Ƙarfafawa & Binciken Yanayi.

Lokacin da masu bincike suka sami madaidaicin matsakaici na 30- ko 60-second, rukunin farko bai ga fa'ida ba akan tsarin aikin su na gaba idan aka kwatanta da waɗanda suka tsallake dumamar dumu dumu. Menene ƙari, ƙungiya mai riƙe da sakan 60 a zahiri ta ga a raguwa a cikin aikin su! "Static mikewa ba ya amfani da wata babbar manufa ga mafi yawan mutanen da suke aiki a waje domin shi ba ya inganta mu kewayon motsi, wanda shi ne abin da muke bukatar mu yi kafin ayyukan da ke bukatar iko da kuma sauri kamar plyometrics," in ji motsa jiki physiologist Marni. Sumbal, RD, maigidan TriMarni Coaching and Nutrition.

Duk da yake masu binciken ba su gwada tsayin daka mai ƙarfi ba, Sumbal yana zargin idan suna da, ƙila sun ga haɓaka mai kyau a cikin tsarin aikin su na plyometric idan aka kwatanta da rukunin mara-dumi. "Tsarin motsa jiki yana taimakawa wajen fitar da jinin ku kuma yana ba mu damar inganta wannan kewayon motsi, tare da sassauci, don haka tsokoki na iya tsawaita kuma suyi kwangila da kyau, yana taimaka muku yin aiki mafi kyau a cikin tsarin plyometric na gaba," in ji ta.

Plyometrics yana da ƙarfi sosai, babban ƙarfi, haɗaɗɗiyar motsa jiki, yana ƙara Sumbal, don haka mafi kyawun faren ku shine dumama tare da ƙarancin ayyuka waɗanda ke kwaikwayi abin da kuke shirin yi. Alal misali, idan za ku yi manyan gwiwoyi, za ku iya yin tafiya a wuri a matsayin wani ɓangare na dumama mai wayo. Cikakkiyar hanya mafi kyau don shimfidawa kafin tsarin aikin ku na gaba na gaba, a cewar Sumbal, shine yin mintuna biyar zuwa 10 na tsayayyen shimfida kamar tsallake, ɗaurewa, huhu mai tafiya, runguma gwiwa, da butts. Sa'an nan za ku buga butt ta sauran ragowar aikinku.

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