Jack Burpee

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

Sakonni ga Jack Burpee

Jack Burpee wani motsa jiki ne, cikakken motsa jiki wanda ya haɗu da jack tsalle na gargajiya tare da burpee don ƙara ƙarfin zuciya, ƙarfi, da ƙarfi. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka aikin motsa jiki na yau da kullum da ƙona calories. Mutane na iya so su haɗa Jack Burpees a cikin tsarin motsa jiki saboda yana kaiwa ƙungiyoyin tsoka da yawa, yana inganta daidaituwa, kuma ana iya yin su a ko'ina ba tare da buƙatar kayan aiki ba.

Yanayinta: tsammanin nuni a nuni Jack Burpee

• Sanya hannuwanku a ƙasa a gabanku kuma ku kori ƙafafunku baya, saukowa a cikin matsayi na katako.
• Yi turawa ɗaya ta hanyar lanƙwasa gwiwar gwiwarka da runtse ƙirjinka zuwa ƙasa, sannan tura baya sama zuwa matsayi na katako.
• Da sauri tsalle ƙafafunku zuwa cikin hannayenku, komawa zuwa matsayi na squat.
• A ƙarshe, tsalle sama yayin da kuke shimfiɗa hannayenku da ƙafafu zuwa tarnaƙi, kama da jack mai tsalle, sannan ku sauka a hankali kuma nan da nan ku shiga wakili na gaba.

Lajin Don yi Jack Burpee

• Form Daidai: Kuskure ɗaya na gama gari da mutane ke yi yayin yin Jack Burpees ba su riƙe daidaitaccen tsari ba. Lokacin da kuka yi tsalle cikin matsayi na katako, tabbatar cewa jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku. Ka guji yin baka ta baya ko barin kwankwasonka.
• Motsi masu Sarrafa: Lokacin da kuke yin motsa jiki, tabbatar cewa motsinku yana da iko kuma baya sauri. Motsi da sauri, marasa sarrafawa na iya haifar da rauni, kuma ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Saukowa Mai laushi: Wani kuskuren gama gari don gujewa shine saukowa da ƙarfi akan ƙafafunku bayan tsalle. Wannan na iya sanya damuwa mara amfani akan gwiwoyi da idon sawu. Maimakon haka, gwada ƙasa a hankali, durƙusa gwiwoyinku don ɗaukar tasirin.

Jack Burpee Tambayoyin Masu Nuna

Shi beginners za su iya Jack Burpee?

Haka ne, masu farawa zasu iya yin motsa jiki na Jack Burpee, amma yana iya zama ƙalubale saboda yana da ƙarfin motsa jiki wanda ya ƙunshi ƙungiyoyi masu yawa kuma yana buƙatar ƙarfi da ƙarfin hali. Ana ba da shawarar farawa da motsa jiki na yau da kullun don haɓaka ƙarfi kuma sannu a hankali ci gaba zuwa ƙarin hadaddun motsa jiki kamar Jack Burpee. Idan mafari ya zaɓi farawa da Jack Burpees, ya kamata su yi shi a hankali a hankali kuma ƙila su canza motsi don rage wahala. Kamar koyaushe, yana da mahimmanci don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Jack Burpee?

• The Push-Up Burpee: Wannan bambancin yana ƙara turawa a cikin matsayi kafin tsalle baya zuwa tsaye.
• Burpee Mai Kafa Daya: Wannan bambancin yana ƙalubalantar daidaito da ƙarfi ta hanyar yin burpee a ƙafa ɗaya.
• Tuck Jump Burpee: Maimakon tsalle-tsalle na yau da kullum, wannan bambancin ya haɗa da tsalle-tsalle, inda za ku kawo gwiwoyi zuwa kirjin ku a tsakiyar iska.
• Dutsen Climber Burpee: Wannan bambancin ya haɗa da masu hawan dutse yayin da suke cikin matsayi kafin tsallewa zuwa tsaye.

Me suna da abin da ya sanya ɗaukehawa ga Jack Burpee?

• Push-ups kuma suna dacewa da Jack Burpees da kyau yayin da suke aiki akan ƙarfin jiki na sama, musamman akan ƙirji, kafadu, da triceps, waɗanda suma suna aiki yayin lokacin turawa na burpee.
• Babban gwiwoyi wani motsa jiki ne mai kyau na haɗin gwiwa yayin da suke mai da hankali kan cardio da ƙananan jiki, kama da tsalle-tsalle da tsalle-tsalle a cikin Jack Burpees, amma kuma suna jaddada haɗin kai da daidaito.