Motsa jiki na Plyometric don ƙarfafa ƙwayoyin wuya

Plyometric motsa jiki don ƙarfafa tsokoki na wuyansa - motsa jiki na fasaha:

1. Mik'e tsaye. Faɗin kafaɗa dabam dabam. Lokacin yin wannan motsa jiki, yana da matukar muhimmanci a kiyaye baya da wuyansa madaidaiciya. Sanya hannuwanku akan goshi.
2. Ci gaba da ciyar da kan ku a hankali, tare da hana motsin sa da karfin makamai. Yana da mahimmanci cewa tsokoki na wuyansa sun fi damuwa fiye da hannaye.
3. Riƙe tashin hankali na 10-15 seconds.
4. Yayin motsa jiki kar ka manta game da numfashi mai kyau.
5. Don gama wannan motsa jiki ya zama dole a hankali kuma a hankali.
6. An shakata kamar minti 1.
7. Don yin wasu nau'ikan motsa jiki sun bambanta a cikin saitin hannaye (wuyansa, kan gefen hagu, gefen kai na dama).