Jimicsiga Plyometric ee xoojinta muruqyada qoorta

Jimicsiga Plyometric ee xoojinta muruqyada qoorta - jimicsiga farsamada:

1. Toos u istaag. Cagaha balaadhka garabka oo kala fog. Markaad samaynayso layligan, waxaa aad muhiim u ah inaad si toos ah u ilaaliso dhabarka iyo qoorta. Gacmahaaga saar wejiga.
2. Si taxadar leh u quudi madaxaaga hore, adigoo ka hortagaya barakicintiisa xoogga gacmaha. Waa muhiim in murqaha qoortu ay aad uga cidhiidhyaan gacmaha.
3. Ku qabo xiisadda 10-15 ilbiriqsi.
4. Inta lagu jiro jimicsiga ha iloobin neefsashada habboon.
5. Si loo dhammeeyo layligan waa lagama maarmaan si tartiib ah oo taxadar leh.
6. Is deji ilaa 1 daqiiqo.
7. Si loo sameeyo noocyada kale ee jimicsiga waxay ku kala duwan yihiin habka gacmaha (qoorta, madaxa dhinaca bidix, dhinaca midig ee madaxa).