Jack Burpee tare da Push-Up

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

Sakonni ga Jack Burpee tare da Push-Up

Jack Burpee tare da Push-Up motsa jiki ne, cikakken motsa jiki wanda ke haɗa horo na zuciya da jijiyoyin jini tare da ƙarfafa ƙarfin, yana sa ya zama manufa ga waɗanda ke neman cikakkiyar motsa jiki. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jiki da juriya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta lafiyar zuciya da jijiyoyin jini, haɓaka ƙarfin tsoka, haɓaka metabolism, da ƙone adadin kuzari, yana mai da shi kyakkyawan zaɓi don asarar nauyi da dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Jack Burpee tare da Push-Up

• Yi turawa ta hanyar lanƙwasa gwiwar gwiwarka da sauke jikinka zuwa ƙasa, sannan tura baya sama zuwa wurin farawa.
• Bayan turawa, da sauri dawo da ƙafafunku a ƙarƙashin ku a cikin matsayi na squat.
• Yi tsalle daga squat, shimfiɗa hannuwanku da ƙafafu zuwa gefe a cikin motsi na "jumping jack".
• Komawa kan ƙafafunku tare da gwiwoyinku kaɗan sun lanƙwasa, sannan nan da nan matsawa cikin maimaitawa na gaba ta hanyar sanya hannayenku a ƙasa kuma ku kori ƙafafunku baya cikin matsayi na turawa.

Lajin Don yi Jack Burpee tare da Push-Up

• Babban Haɗin kai: Haɗa tsokoki na tsakiya a duk lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, musamman a lokacin da ake turawa da tsalle-tsalle. Hakanan yana tabbatar da cewa kuna aiki duk tsokoki masu dacewa.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Kowane bangare na motsa jiki ya kamata a sarrafa shi da gangan don guje wa rauni da tabbatar da cewa kuna samun mafi kyawun motsa jiki. Wannan yana da mahimmanci musamman a lokacin lokacin turawa inda saukowa mai sarrafawa da hawan hawan zai iya shiga ƙarin tsokoki kuma ya hana damuwa.
• Kuskure gama gari - Tsallake Cikakkun Turawa

Jack Burpee tare da Push-Up Tambayoyin Masu Nuna

Shi beginners za su iya Jack Burpee tare da Push-Up?

Ee, masu farawa zasu iya yin Jack Burpee tare da motsa jiki na Push-Up, amma yana iya zama ƙalubale kamar yadda babban motsa jiki ne wanda ya haɗu da ƙarfi da cardio. Ana ba da shawarar farawa da motsa jiki na yau da kullun kamar turawa na yau da kullun da daidaitattun burpees kafin ƙara a cikin sashin jack na tsalle. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan kun fuskanci kowane rashin jin daɗi ko ciwo, dakatar da motsa jiki kuma ku tuntuɓi ƙwararren ƙwararren motsa jiki.

Me ya sa ya wuce ga Jack Burpee tare da Push-Up?

• Single-Leg Jack Burpee with Push-Up: A cikin wannan bambance-bambancen, ana ɗaga ƙafa ɗaya daga ƙasa yayin lokacin turawa, ƙalubale ma'auni da ƙarfin asali.
• Jack Burpee tare da Spiderman Push-Up: Wannan sigar ta haɗa da turawa Spiderman, inda aka kawo gwiwa ɗaya zuwa gwiwar hannu yayin turawa, wanda ke yin niyya.
• Jack Burpee tare da Push-Up da Mountain Climbers: Bayan turawa, kuna yin saiti na masu hawan dutse, suna haɓaka cardio da babban ƙalubale.
• Jack Burpee tare da Clap Push-Up: Wannan bambancin ya ƙunshi tafawa a saman turawa, ƙara wani nau'in plyometric mai fashewa a cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Jack Burpee tare da Push-Up?

• Plank: Plank babban motsa jiki ne na haɗin gwiwa saboda yana ƙarfafa ainihin jiki da na sama, kama da Jack Burpee tare da Push-Up, wanda zai iya inganta kwanciyar hankali da juriya a lokacin burpees.
• Squat Jumps: Squat Jumps wani kyakkyawan ƙari ne saboda suna aiki a kan ƙananan tsokoki na jiki kamar Jack Burpee tare da Push-Up, yayin da kuma ƙara wani abu mai fashewa, nau'in plyometric wanda zai iya ƙara ƙarfi da sauri a cikin motsin burpee.