Juyawa jacks

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

Sakonni ga Juyawa jacks

Juyawa Jacks wani motsa jiki ne, cikakken motsa jiki wanda ke haɓaka lafiyar zuciya da jijiyoyin jini, inganta ƙarfin aiki, da haɓaka ƙarfin jiki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, yana ba da gyare-gyare don dacewa da masu farawa da ƙalubale ga masu motsa jiki na gaba. Mutane na iya so su haɗa Jacks Rotational a cikin abubuwan yau da kullun don haɓaka ayyukan motsa jiki na zuciya, ƙara yawan bugun zuciya, da aiki akan ƙungiyoyin tsoka da yawa lokaci guda.

Yanayinta: tsammanin nuni a nuni Juyawa jacks

• Yi tsalle sama, yada ƙafafunku fadi fiye da nisa-hannun baya kuma a lokaci guda fitar da hannayen ku da sama da kai.
• Yayin da kake ƙasa, karkatar da jikinka zuwa dama, ba da damar ƙafarka na hagu ya yi motsi don bin jujjuyawar, yayin da kake shimfiɗa hannunka sama da kai.
• Yi sake tsalle don komawa wurin tsakiya tare da ƙafafu dabam da hannaye sama da kai.
• Maimaita motsi, wannan lokacin yana karkatar da jikin ku zuwa hagu, ba da damar ƙafar dama ta motsa tare da juyawa.

Lajin Don yi Juyawa jacks

• Dumama: Kafin farawa da Jacks na Juyawa, tabbatar cewa kun yi dumi sosai. Wannan na iya haɗawa da motsin zuciya mai haske ko motsa jiki don shirya tsokoki da haɗin gwiwa don motsi. Yin tsalle cikin motsa jiki mai ƙarfi ba tare da ɗumi mai kyau ba na iya ƙara haɗarin rauni.
• Motsi masu Sarrafa: Lokacin yin aikin, tabbatar cewa ana sarrafa motsin ku da gangan. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ɗaukar ka cikin motsi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Numfasawa:

Juyawa jacks Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa jacks?

Ee, masu farawa za su iya yin motsa jiki na Rotational Jacks. Duk da haka, ya kamata su fara jinkirin kuma mayar da hankali kan tsari mai kyau don kauce wa duk wani rauni. Wannan motsa jiki hanya ce mai kyau don inganta lafiyar zuciya da jijiyoyin jini, sassauci, da daidaitawa. Kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Juyawa jacks?

• "Jacks Juyawa tare da Dumbbells" suna ƙara wani bangare na horon ƙarfi ga motsa jiki ta hanyar riƙe ma'aunin nauyi a hannunku yayin motsi.
• "Jacks Rotational Low-Impact" wani gyare-gyare ne inda zaku fita ƙafa ɗaya a lokaci ɗaya, rage tasirin haɗin gwiwar ku.
• "Rotational Plank Jacks" yana haɗa motsin juyawa tare da matsayi na katako, yana ƙara ainihin ƙarfin da ake bukata na motsa jiki.
• "Rotational Squat Jacks" ya haɗa squat a cikin motsi, yana ƙara ƙaramin ƙarfin jiki zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa jacks?

• "Masu Hawan Dutsen Dutse" suna da matuƙar dacewa da Juyawa Jacks saboda suma sun haɗa da motsi mai karkatarwa wanda ke aiki da asali da ƙananan jiki, yana ba da irin wannan amma ƙarfin jujjuyawar ƙalubale da ƙalubalen zuciya.
• "Maɗaukakin Gwiwoyi" suna haɓaka Jacks na Juyawa yayin da dukansu suka haɗa da motsi mai ƙarfi wanda ke ƙara yawan bugun zuciya, inganta daidaituwa da daidaitawa, da kuma mai da hankali ga ƙananan ƙarfin jiki da juriya.