Raba Jacks

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

Sakonni ga Raba Jacks

Rarraba Jacks wani motsa jiki ne, cikakken motsa jiki wanda ke inganta lafiyar zuciya da jijiyoyin jini, inganta ƙarfin aiki, da ƙarfafa ƙungiyoyin tsoka da yawa, ciki har da ƙafafu, hannaye, da ainihin. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum. Mutane na iya so su haɗa Split Jacks a cikin aikin motsa jiki na yau da kullun saboda ba wai kawai yana taimakawa wajen ƙona adadin kuzari ba amma yana haɓaka ƙarfin hali, daidaitawa, da sassauci.

Yanayinta: tsammanin nuni a nuni Raba Jacks

• Yi tsalle, a lokaci guda yada kafafunku mafi fadi fiye da kafadu da kuma jujjuya hannuwanku sama da waje zuwa tarnaƙi, sannan sama da kai.
• Yayin da kuke ƙasa, tsalle baya zuwa wurin farawa, dawo da ƙafafunku tare kuma hannayenku baya zuwa sassanku.
• Nan da nan sake tsalle, wannan lokacin taka ƙafar dama ta gaba da ƙafar hagu na baya, yayin da kake jujjuya hannunka zuwa wata hanya dabam - hannun hagu gaba da hannun dama baya.
• Komawa zuwa wurin farawa kuma maimaita motsa jiki, musanya ƙafar gaba da baya kowane lokaci.

Lajin Don yi Raba Jacks

• Kiyaye Form Mai Kyau: Kuskure ɗaya na gama gari da mutane ke yi tare da Rarraba Jacks shine rashin kiyaye tsari mai kyau. Ya kamata jikin ku ya kasance a tsaye a duk lokacin motsa jiki, kuma ya kamata a sarrafa motsinku da gangan. Ka guji zagaya bayanka ko barin gwiwowinka su wuce da yatsun kafa.
• Numfashi Daidai: Ka tuna numfashi yayin motsa jiki. Yi numfashi yayin da kuke buɗe ƙafafu da hannayenku, da fitar da numfashi yayin da kuke rufe su. Wannan yana taimakawa wajen kula da ƙarfin ku kuma yana tabbatar da cewa tsokoki suna karɓar isassun oxygen.
• Ƙasa mai laushi: Lokacin yin tsalle, tabbatar da ƙasa a hankali don rage tasiri akan haɗin gwiwa. Wannan kuskure ne na kowa wanda zai iya haifar da raunuka. Ya kamata gwiwoyinku su ɗan lanƙwasa lokacin da kuke ƙasa don taimakawa sha

Raba Jacks Tambayoyin Masu Nuna

Shi beginners za su iya Raba Jacks?

Ee, masu farawa za su iya yin motsa jiki na Split Jacks. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Yana da ƙarin ci gaba na jakin tsalle na gargajiya kuma ya ƙunshi ƙarin daidaitawa. Idan mafari ya ga yana da wahala sosai, za su iya farawa da jakin tsalle-tsalle na gargajiya ko jack jack, wanda shine ƙarancin tasiri na motsa jiki.

Me ya sa ya wuce ga Raba Jacks?

• "Squat Jack" ya ƙunshi yin squat duk lokacin da ƙafafunku suka rabu, ƙara ƙarin ƙalubale ga motsa jiki.
• Bambancin "Plank Jack" yana buƙatar ku kasance a cikin matsayi na katako kuma ku tsalle kafafunku a ciki da waje, kama da jakin tsaga na gargajiya amma a cikin matsayi a kwance.
• "Star Jack" wani nau'i ne mai fashewa inda kuka yi tsalle sama da sama yayin da kuke raba kafafunku kuma kuna mika hannayen ku kamar tauraro.
• "Tuck Jump Jack" ya ƙunshi yin tsalle-tsalle a duk lokacin da kuka raba kafafunku, yana ƙara ƙarfin jiki da yanayin motsa jiki.

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

• Babban Gwiwoyi: Babban gwiwoyi wani motsa jiki ne mai fa'ida don Rarraba Jacks yayin da suke yin aiki da ƙarfafa tushen da ƙananan tsokoki na jiki, yayin da suke haɓaka bugun zuciya da haɓaka ƙarfin gwiwa gabaɗaya.
• Burpees: Burpees suna haɓaka Rarraba Jacks saboda sun haɗa irin wannan motsi na jiki, wanda ke taimakawa haɓaka ƙarfi, ƙarfi, da jimiri, yayin da kuma ke ba da motsa jiki mai ƙarfi na cardio.