Jump igiya babban nau'i ne na motsa jiki na zuciya wanda zai iya taimakawa inganta jimiri, daidaitawa, da daidaitawa.Anan akwai wasu shawarwari don taimaka muku samun mafi kyawun ayyukan motsa jiki na igiya:
1. Fara da igiyar tsalle mai dacewa: Tabbatar cewa kuna da nau'in igiyar tsalle daidai don matakin fasaha da tsayinku.Igiya mai tsayi ko gajere na iya sa yin tsalle ya fi wahala kuma yana ƙara haɗarin rauni.
2.Warm up: Koyaushe dumi kafin tsalle igiya don shirya tsokoki da rage haɗarin rauni.Dumi-dumin zuciya na minti 5-10 da wasu motsa jiki na motsa jiki na iya taimakawa wajen haɓaka bugun zuciyar ku da sassauta tsokoki.
3.Focus on form: Kyakkyawan tsari yana da mahimmanci don igiya mai tsalle.Tabbatar cewa kuna amfani da dabarar da ta dace don kowane tsalle, gami da kiyaye gwiwar gwiwar ku kusa da ɓangarorinku, yin tsalle akan ƙwallan ƙafafunku, da saukowa a hankali.
4.Yi aiki akai-akai: Kamar kowace fasaha, igiya tsalle tana aiki.Tabbatar cewa kuna yin aiki akai-akai don haɓaka juriya da haɗin kai.
5.Vary your tsalle-tsalle na yau da kullum: Don kauce wa buga wani plateau da kuma kiyaye your motsa jiki da ban sha'awa, yana da muhimmanci a canza your tsalle igiyoyin yau da kullum.Gwada motsa jiki daban-daban na tsalle-tsalle, kamar jacks masu tsalle-tsalle, masu tsalle-tsalle biyu, da tsallake-tsallake, don ƙalubalantar tsokoki ta sabbin hanyoyi.
6.Huta tsakanin saiti: Huta tsakanin saiti yana da mahimmanci kamar igiya mai tsalle kanta.Yana ba tsokoki lokaci don murmurewa kuma yana shirya ku don saiti na gaba.Nufin minti 1-2 na hutawa tsakanin saiti.
7.Saurari jikinka: Ka kula da jikinka kuma ka saurari abin da yake gaya maka.Idan kuna jin zafi ko rashin jin daɗi, dakatar da motsa jiki kuma ku huta.Har ila yau, idan kuna jin gajiya ko gajiya, yana iya zama lokaci don ƙare aikinku kuma ku dawo wata rana.
8.Stay hydrated: Ruwa yana da mahimmanci don tsalle igiya, musamman ma idan kuna tsalle na tsawon lokaci.Tabbatar cewa kuna shan ruwa mai yawa kafin, lokacin, da bayan motsa jiki don kasancewa cikin ruwa da yin aiki mafi kyau.
Ta bin waɗannan shawarwarin tsalle-tsalle na igiya, za ku iya samun mafi kyawun ayyukan motsa jiki da cimma burin ku na dacewa.Ka tuna don ci gaba a hankali, sauraron jikinka, kuma ka mai da hankali kan tsari mai kyau.Farin ciki na tsalle!
Lokacin aikawa: Fabrairu-09-2023