Riixitaanka Plyometric ee cagaha

Plyometric riix-UPS leh cagaha - layliyada farsamada:

1. Ku rid laba tiir oo hooseeya meel fog oo ah 60-90 cm midba midka kale.
   
2. U qabso booska bilowga riix-UPS: gacmaha lugaha, gacmaha toosan.
   
3. Qaybta jidhka hoose ee u dhaxaysa taageerooyinka, laabta suxulladaada. Ka dibna hoos u riix dhufto ee gacmahaaga oo dhulka dhulka, adoo saaraya calaacalaha kala balladhka garabka oo yareynaya dayrta foorarsiga suxulladaada.
   
4. Laga soo bilaabo booska hoose si xoog leh uga soo riix dabaqa. Waa inaad bilawdaa inaad ka soo degto dhulka oo aad calaacalahaaga dul saarto masraxa meesheeda asalka ah.