Jack Mataki

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

Sakonni ga Jack Mataki

Matakin Jack wani motsa jiki ne na motsa jiki na zuciya wanda ya haɗu da abubuwa na jack tsalle na gargajiya da motsa jiki na sama, yana samar da cikakken motsa jiki. Ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarfinsu, juriya, da haɗin kai. Ta hanyar shigar da ƙungiyoyin tsoka da yawa a lokaci guda, wannan motsa jiki ba wai kawai yana ƙone calories ba amma yana haɓaka daidaituwa da ƙarfi, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman cikakkiyar yanayin motsa jiki.

Yanayinta: tsammanin nuni a nuni Jack Mataki

• Yi tsalle sama, yayin da lokaci guda yada kafafunku kafada-nisa dabam da ɗaga hannuwanku sama da kai.
• Da zaran kun sauka, da sauri tsalle baya zuwa wurin farawa, kawo kafafunku tare da hannayenku zuwa ga bangarorinku.
• Maimaita wannan tsari a cikin sauri, tabbatar da kiyaye daidaitaccen tsari a ko'ina.
• Ci gaba da wannan darasi don ƙayyadadden adadin lokaci ko don takamaiman adadin maimaitawa.

Lajin Don yi Jack Mataki

• **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Kowane mataki yakamata a sarrafa shi da gangan, mai da hankali kan ƙungiyoyin tsoka da kuke aiki. Kuskuren gama gari shine yin matakan da sauri, wanda zai haifar da asarar daidaituwa da rauni.
• ** Numfashi ***: Ka tuna da yin numfashi da kyau a duk lokacin motsa jiki. Yi numfashi yayin da kuke fita kuma ku fitar da numfashi yayin da kuke dawo da ƙafafunku tare. Rike numfashin ku na iya haifar da dizziness kuma ba zai taimaka aikinku ba.
• ** Dumu-dumu ***: Kar a tsallake dumama. Yana da mahimmanci don shirya tsokoki don

Jack Mataki Tambayoyin Masu Nuna

Shi beginners za su iya Jack Mataki?

Ee, tabbas masu farawa za su iya yin motsa jiki na Mataki na Jack. Abu ne mai sauƙi kuma mai tasiri na motsa jiki na zuciya wanda za'a iya gyara shi don ɗaukar kowane matakin dacewa. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan tsari don hana raunin da ya faru. Idan an ji wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararren ƙwararrun motsa jiki ko ma'aikacin lafiya.

Me ya sa ya wuce ga Jack Mataki?

• Matakin Juya Jack yana buƙatar komawa baya maimakon gaba, shiga glutes da hamstrings.
• Matsayin Babban Knee Jack yana ƙara ɗaga gwiwa mai tsayi a ƙarshen kowane mataki, yana ƙara ƙarfi da aiki da tsokoki.
• Matakin Plyometric Jack yana haɗa tsalle tsakanin kowane mataki, yana haɓaka ƙalubalen zuciya da haɓaka ƙarfin fashewa.
• Matakin Jack na Lateral ya ƙunshi tafiya zuwa gefe sannan kuma ƙetare ƙafar da ke baya, yin aiki da cinyoyin ciki da na waje ban da tsokoki na yau da kullun.

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

• Squats: Squats na iya haɓaka fa'idodin Mataki na Jack ta hanyar ƙarfafa ƙananan tsokoki na jiki, inganta daidaituwa da daidaitawa, waɗanda ke da mahimmanci don aiwatar da Matakin Jack yadda ya kamata.
• Plank Jacks: Plank Jacks shine bambancin ƙalubale wanda ya haɗu da fa'idodin katako na gargajiya da Mataki na Jack, don haka ƙara ƙarfin tushe da kwanciyar hankali, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin Matakin Jack.