Plyometric turawa tare da ƙafafu

Plyometric tura-UPS tare da ƙafafu - darussan fasaha:

1. Sanya ƙananan ginshiƙai biyu a nesa na 60-90 cm daga juna.
   
2. Ɗauki matsayi na farawa don tura-UPS: hannaye akan kafafu, hannaye sun mike.
   
3. Ƙananan sashin jiki tsakanin goyan baya, lanƙwasa gwiwar gwiwar ku. Sa'an nan kuma tura ƙasa a kan dandamali da hannuwanku da ƙasa a ƙasa, ajiye dabino da faɗin kafada da damping faɗuwar lankwasa gwiwar gwiwarku.
   
4. Daga kasa matsayi tura kashe daga bene sosai. Ya kamata ku fara fitowa daga ƙasa kuma ku sanya tafin hannunku a kan dandamali zuwa matsayinsa na asali.