Raba Jacks

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

Sakonni ga Raba Jacks

Split Jacks wani motsa jiki ne na cikakken jiki wanda da farko ke kaiwa ga cibiya, glutes, quads, da kafadu, yana ba da fa'idodin bugun jini da ƙarfi. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so su yi Split Jacks yayin da suke ba da hanya mai daɗi da inganci don inganta lafiyar zuciya da jijiyoyin jini, haɓaka sautin tsoka, da haɓaka lafiyar gabaɗaya.

Yanayinta: tsammanin nuni a nuni Raba Jacks

• Yi tsalle sama, yada ƙafafunku fadi fiye da nisa-hannun baya yayin da kuke ɗaga hannuwanku sama da tafa sama da kai.
• Nan da nan juya motsi ta hanyar tsalle baya zuwa wurin farawa tare da ƙafafunku tare da hannayenku a baya a gefenku.
• Maimaita wannan motsi, wannan lokacin yada kafafunku a bayanku a cikin rabe-rabe yayin kiyaye hannayenku suna tafiya daidai.
• Ci gaba da musanya tsakanin gaba da baya rabe-raben matsayi na tsawon lokacin aikin motsa jiki, kiyaye sauri da tsayin daka.

Lajin Don yi Raba Jacks

• Daidaitaccen Fom: Kuskure ɗaya na gama gari shine rashin kiyaye daidaitaccen tsari yayin motsa jiki. Tsaya kashin baya madaidaiciya kuma jigon ku yana shiga cikin motsi. Lokacin da kuka yi tsalle kuma ku raba kafafunku, tabbatar da cewa ƙafafunku sun sauka a hankali don rage tasiri akan haɗin gwiwa.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Ba game da nawa ne za ku iya yi a cikin minti ɗaya ba, sai dai ingancin kowane motsi. Yi kowane tsalle da kafa ya rabu da gangan da sarrafawa. Wannan zai taimaka maka samun mafi kyawun motsa jiki da kuma guje wa raunuka.
• Fasahar Numfashi: Kada ku riƙe numfashi yayin yin jacks masu tsaga. Yana da mahimmanci a yi numfashi da kyau yayin motsa jiki. Numfashi kamar

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 don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Motsa jiki ne mai tasiri wanda ya ƙunshi tsalle-tsalle da daidaitawa, don haka yana iya zama ƙalubale ga waɗanda suka saba yin motsa jiki. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ta hanyar fita zuwa gefe maimakon tsalle ko gwada ƙarancin motsa jiki kamar jacks tsalle na yau da kullun ko ɗaga kafa na gefe. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.

Me ya sa ya wuce ga Raba Jacks?

• Jumping Split Jacks yana haɗa motsin tsalle, yana ƙara nau'in cardio zuwa motsa jiki.
• Squat Split Jacks yana ƙara motsi na squat kafin ko bayan rabuwar, yana haɗa da ƙananan horon ƙarfin jiki.
• Ana yin Jacks na Plank Split Jacks a cikin matsayi na katako, yana mai da hankali sosai kan ƙarfin asali da kwanciyar hankali.
• Lateral Split Jacks ya ƙunshi motsi na gefe, yana mai da hankali kan tsokoki na ciki da na waje.

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

• Manyan Gwiwoyi: Manyan gwiwoyi suna haɓaka Rarraba Jacks ta hanyar kai hari ga ƙungiyoyin tsoka irin su cibiya, maruƙa, da quads, yayin da kuma ƙara yawan bugun zuciya da haɓaka ƙarfin jiki da sassauci.
• Burpees: Burpees suna da matukar dacewa ga Rarraba Jacks kamar yadda kuma suke ba da cikakken motsa jiki na jiki, suna haɓaka ƙarfi da jimiri, yayin da suke haɓaka lafiyar zuciya da ƙarfin zuciya.