Plyometric turawa

Plyometric tura-UPS - dabarun dabara:

1. Kwanta a ƙasa fuskar ƙasa, hannaye kusa da faɗin kafaɗa.
   
2. Tashi, riƙe nauyin jiki akan hannaye da ƙafafu. Ta hanyar yin wannan motsi, jiki yana tsaye. Ya kamata a tsawanta gwiwar hannu sosai. Wannan zai zama matsayin ku na farawa.
   
3. Rage jiki zuwa bene ta lankwasa gwiwar hannu.
   
4. A cikin ƙasan matsayi da ban mamaki miƙe gwiwar gwiwar ku, kuna matsawa daga bene. Yi ƙoƙarin tura hannuwanku daga ƙasa.
   
5. Komawa wurin farawa kuma maimaita motsa jiki.
   
6. Don ƙara wahalar gwada motsa jiki, yin tafa hannu cikin iska.