Skok čučanj

Vrijeme vježbe

5 min

Intenzitet

Umjereno

Oprema

Bez opreme

Skok čučanj, poznat i kao jump squat, pliometrijska je vježba koja kombinira čučanj s eksplozivnim skokom, čime se povećava snaga i eksplozivnost donjeg dijela tijela.

Početnici mogu započeti s 2-3 serije po 8-10 ponavljanja, s pauzama od 45-60 sekundi između serija.

Napredniji vježbači mogu izvoditi 3-4 serije po 12-15 ponavljanja, s pauzama od 30-45 sekundi.

Vježbu je preporučljivo izvoditi 2-3 puta tjedno, s najmanje jednim danom odmora između treninga kako bi se omogućio oporavak mišića.

Napomena: Prije izvođenja skok čučnjeva, važno je zagrijati mišiće kako biste smanjili rizik od ozljeda. Također, fokusirajte se na pravilnu tehniku izvođenja kako biste osigurali maksimalnu učinkovitost i sigurnost tijekom vježbe.

Koraci

Sakrij slike

Stanite uspravno s nogama u širini ramena, prstima lagano okrenutim prema van.

Savijte koljena i kukove, spuštajući se u čučanj dok bedra ne budu paralelna s podom ili niže. Leđa držite ravnima, a koljena iznad nožnih prstiju.

Iz čučnja eksplozivno skočite prema gore, koristeći snagu nogu i zamah ruku.

Meko doskočite na prednji dio stopala, odmah se spuštajući u sljedeći čučanj kako biste nastavili s ponavljanjima.

Aktivni mišići

#trbuh

#noge

#core

#skok

#čučanj

Komentari

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