Cross Jacks

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Cross Jacks

Cross Jacks wani motsa jiki ne, cikakken motsa jiki wanda ke inganta lafiyar zuciya da jijiyoyin jini, inganta daidaituwa, kuma yana ƙarfafa juriya gaba ɗaya. Mafi dacewa ga mutane a kowane matakin motsa jiki, ƙari ne mai girma ga kowane motsa jiki na yau da kullun saboda ikon sa ƙungiyoyin tsoka da yawa a lokaci guda. Mutane na iya zaɓar yin Cross Jacks ba kawai don yuwuwar ƙona kitse ba har ma don dacewarsa, saboda ba ya buƙatar kayan aiki kuma ana iya yin shi a ko'ina.

Yanayinta: tsammanin nuni a nuni Cross Jacks

• Yi tsalle sama, kuma yayin tsakiyar iska, haye kafafunku, dama kan hagu, kuma ku haye hannuwanku lokaci guda, dama sama da hagu a gaban kirjin ku.
• Nan da nan tsalle baya zuwa wurin farawa, kwance hannuwanku da kafafunku.
• Sake tsalle sama, wannan lokacin ketare ƙafar hagu akan dama da hannun hagu akan na dama a gaban ƙirjinku.
• Maimaita wannan motsin tsallake-tsallake na tsawon lokacin aikin motsa jiki, kiyaye ƙwanƙwasa ƙwanƙwasa da kuma riƙe kyakkyawan matsayi a duk lokacin motsa jiki.

Lajin Don yi Cross Jacks

• Dumama: Kafin fara kowane motsa jiki, yana da mahimmanci don dumama jikin ku. Wannan yana shirya tsokoki da haɗin gwiwa don aikin, rage haɗarin rauni. Gudun gudu mai sauƙi ko wasu jacks masu tsalle zasu isa.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma kuma yana ƙara motsa jiki na ciki zuwa motsa jiki. Kuskure na yau da kullun shine barin ciki ya saki, wanda zai haifar da ciwon baya ko rauni.
• Tafiya Kanku: Kada ku yi gaggawar motsa jiki. Ba game da saurin da za ku iya yi ba

Cross Jacks Tambayoyin Masu Nuna

Shi beginners za su iya Cross Jacks?

Ee, masu farawa zasu iya yin motsa jiki na Cross Jacks. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a cikin nasu taki kuma a hankali ƙara ƙarfi yayin da matakin dacewarsu ya inganta. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Cross Jacks?

• Plank Jack Cross: Daga matsayi mai tsayi, tsalle ƙafafunku zuwa tarnaƙi, sannan ku haye ƙafa ɗaya a gaban ɗayan yayin da kuke dawo da su tare.
• Squat Cross Jack: Fara da squat na yau da kullun, sa'an nan yayin da kuke tsayawa sama, yi jakin giciye.
• Babban Knee Cross Jack: Maimakon tsalle ƙafafu zuwa tarnaƙi, ɗaga gwiwa ɗaya a lokaci ɗaya a cikin babban hawan gwiwa, ketare shi zuwa hannun kishiyar.
• Lunge Cross Jack: Fara a cikin yanayin huhu, sa'an nan kuma tsalle sama da canza ƙafafu, haye ƙafar gaba a baya yayin da kuke ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Cross Jacks?

• Burpees: Burpees sun dace da Cross Jacks ta hanyar samar da ƙarin motsa jiki mai ƙarfi wanda ba wai kawai inganta juriya na zuciya ba har ma yana mai da hankali kan horar da ƙarfi, ƙara iri-iri da ƙarfi ga ayyukan motsa jiki na yau da kullun.
• Masu hawan dutse: Wannan motsa jiki yana da matukar dacewa ga Cross Jacks kamar yadda kuma yana ba da cikakken motsa jiki da kuma inganta lafiyar zuciya, amma yana mai da hankali sosai ga ainihin jiki da ƙananan jiki, yana tabbatar da daidaitaccen tsari mai dacewa.