Low Jacks

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

Sakonni ga Low Jacks

Low Jacks wani motsa jiki ne mai ƙarfi wanda ya haɗu da horo na zuciya da jijiyoyin jini tare da ƙananan ƙarfin jiki, yana mai da shi kyakkyawan zaɓi ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin su, sautin tsokoki, da ƙona calories. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakin motsa jiki. Idan kuna neman motsa jiki wanda ba kawai inganta lafiyar zuciyar ku ba amma har ma yana kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, cinyoyin ku, da ainihin ku, to Low Jacks dole ne a gwada.

Yanayinta: tsammanin nuni a nuni Low Jacks

• Yi tsalle ƙafafunku zuwa tarnaƙi kamar kuna yin tsalle-tsalle, amma maimakon ku kai hannayenku sama da kai, ku ajiye su a gefenku kuma ku rage jikin ku a cikin matsayi.
• Yayin da jikinka ke raguwa, kai hannayenka zuwa ƙasa a kowane gefen ƙafafunka.
• Yi sauri tsalle ƙafafunku baya tare, komawa zuwa matsayi na tsaye kuma dawo da hannayenku zuwa sassanku.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tare da kiyaye saurin gudu a duk lokacin aikin.

Lajin Don yi Low Jacks

• Form Daidai: Mafi yawan kuskuren da mutane ke yi shine rashin kiyaye tsari daidai yayin yin Low Jacks. Rike jigon ku a duk lokacin motsa jiki, kuma tabbatar da baya ya mike, ba a baka ko zagaye ba. Ya kamata gwiwoyinku su kasance kai tsaye sama da idon sawun ku lokacin da kuke cikin squat, don haka ba za su wuce ƙafarku ba, wanda zai haifar da raunin gwiwa.
• Motsa jiki masu sarrafawa: Kada ku yi gaggawar motsa jiki. Yi kowane motsi a hankali da sarrafawa. Wannan zai taimaka shiga daidai tsokoki da kuma hana raunuka.
• Cikakkun Motsi: Don samun mafi kyawun Jacks, yi amfani da cikakken kewayon motsi. Lokacin da kuke tsuguno, ku yi ƙasa ƙasa gwargwadon iyawarku yayin da kuke riƙe ƙirjin ku sama da baya madaidaiciya.

Low Jacks Tambayoyin Masu Nuna

Shi beginners za su iya Low Jacks?

Ee, tabbas masu farawa za su iya yin motsa jiki na Low Jacks. Koyaya, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfin yayin da matakin lafiyar ku ya inganta. Koyaushe tabbatar da kiyaye tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi ko zafi, dakatar da motsa jiki nan da nan. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko ma'aikatan kiwon lafiya kafin fara kowane sabon shirin motsa jiki.

Me ya sa ya wuce ga Low Jacks?

• Wani bambancin shine "Power Low Jacks," inda za ku ƙara tsalle a duk lokacin da kuka haɗa kafafunku tare, ƙara ƙarfin.
• "Low Jacks with Resistance Bands" wani bambanci ne, inda kuke sanya bandejin juriya a kusa da idon sawun ku don ƙara ƙarin juriya da ƙalubalen motsa jiki.
• Hakanan zaka iya gwada "Low Jacks tare da Dumbbells," inda za ku riƙe dumbbell a kowane hannu kuma ku ɗaga su sama yayin da kuke yin motsa jiki, yin aikin jikin ku na sama.
• A ƙarshe, "Low Jacks akan BOSU Ball" shine bambancin ƙalubale, inda kuke yin motsa jiki yayin da kuke tsaye akan ƙwallon BOSU, ƙara ma'auni da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Low Jacks?

• Masu hawan dutse: Wannan motsa jiki yana cika Low Jacks ta hanyar samar da irin wannan motsa jiki na zuciya, yayin da kuma yin amfani da tsokoki masu mahimmanci, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali a lokacin Low Jacks.
• Plank Jacks: Plank Jacks suna da kyau sosai ga Low Jacks saboda sun haɗa da motsi na tsalle-tsalle, amma daga matsayi na katako. Wannan ba kawai yana aiki da ƙananan jiki ba, amma har ma yana da mahimmanci ga jiki da na sama, yana samar da cikakkiyar motsa jiki.