Jack Press

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Mai ɗakunan lafiya

Sakonni ga Jack Press

Jack Press wani motsa jiki ne, cikakken motsa jiki wanda ya haɗu da jack mai tsalle da latsa sama, yana niyya ƙungiyoyin tsoka da yawa ciki har da ƙafafu, cibiya, da kafadu. Wannan motsa jiki ya dace da mutane na kowane matakan motsa jiki, yana ba da fa'idodin bugun jini da ƙarfi duka. Shiga cikin Jack Press na iya haɓaka juriyar ku, sautin tsoka, da daidaitawa, yana mai da shi ingantaccen zaɓi ga waɗanda ke neman cikakkiyar motsa jiki a cikin ɗan gajeren lokaci.

Yanayinta: tsammanin nuni a nuni Jack Press

• Fara motsa jiki ta hanyar yin kwata kwata, tura kwatangwalo da baya da karkatar da gwiwoyi kadan, kiyaye bayanku madaidaiciya.
• Yayin da kake tashi daga squat, tura dumbbells a kan kai har sai hannayenka sun cika.
• Bayan ƙaddamar da hannunka gaba ɗaya, dawo da dumbbells zuwa tsayin kafada yayin da suke dawowa lokaci guda zuwa matsayi na kwata.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsayayyen motsi da motsi masu sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Jack Press

• Shiga Mahimmancin ku: Ka tuna shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba kawai mahimmanci ba ne don kiyaye daidaito da kwanciyar hankali, amma kuma yana taimakawa wajen ƙarfafa ainihin ku. Kuskure na yau da kullun shine dogaro da yawa akan motsin hannu da ƙafa, mantawa da shigar da ainihin. Wannan zai iya haifar da damuwa a wuyansa ko baya.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Kowane motsi yakamata a sarrafa shi kuma da gangan. Wannan ba kawai yana taimakawa ba

Jack Press Tambayoyin Masu Nuna

Shi beginners za su iya Jack Press?

Ee, masu farawa tabbas za su iya yin aikin Jack Press. Koyaya, yana da mahimmanci don tabbatar da tsari da dabara mai kyau don guje wa rauni. Jack Press shine cikakken motsa jiki wanda ke haɗa jack mai tsalle tare da danna kafada. Yana da babbar hanya don haɗa cardio da horon ƙarfi. Ya kamata masu farawa su fara da nauyi mai sauƙi don amfani da motsi, kuma a hankali suna ƙara nauyi yayin da ƙarfinsu da jimiri ya inganta. Yana da kyau koyaushe a sami mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Jack Press?

• The Decline Jack Press wani sigar da aka yi akan benci na raguwa, wanda ke jaddada ƙananan tsokoki na ƙirji.
• Dumbbell Jack Press shine bambancin inda maimakon barbell, kuna amfani da dumbbells, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• Latsa Close-Grip Jack Press yana mai da hankali kan triceps, yayin da kuke riƙe barbell kusa da faɗin kafada.
• Latsa Single-Arm Jack Press shine bambancin waje inda kuke yin motsa jiki hannu ɗaya a lokaci ɗaya, haɓaka rashin daidaituwar tsoka da haɓaka ainihin kwanciyar hankali.

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

• Har ila yau, Matsalolin da ke kan gaba suna cika Jack Presses yayin da dukansu suka yi niyya ga babba, musamman kafadu da triceps, inganta ƙarfin tsoka da ƙarfi.
• Squats wani motsa jiki ne wanda ya dace da Jack Presses, yayin da suke aiki da ƙananan jiki da mahimmanci, inganta ƙarfin tsoka gaba ɗaya, daidaito, da sassauci.