Jack ekiso Wansi

• Omusangwa w'ekifo: Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Rectus Abdominis
• Ekinaku eky'enna: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Okuva mu Jack ekiso Wansi

Dduyiro wa Jack Knife Floor workout ya core esoomooza ng’okusinga etunuulira ebinywa by’olubuto, okutumbula amaanyi n’okutebenkera. Kisaanira abawagizi ba fitness ab’omu makkati okutuuka ku ba waggulu abaagala okwongera amaanyi mu nkola yaabwe ey’okutendekebwa enkulu. Abantu bandyagadde okukola dduyiro ono okutumbula amaanyi gaabwe agakulu, okutumbula okukwatagana kw’omubiri okutwalira awamu, n’okutumbula omutindo gwabwe mu mizannyo.

Okukola : Okukola Okufaayo Jack ekiso Wansi

• Mu ntambula ennungi era efugibwa, situla omubiri gwo ogwa waggulu n’ogwa wansi mu kiseera kye kimu nga buli omu atunuulira munne, ng’ofukamidde mu kiwato.
• Gezaako okukwata ku maviivi go n’emikono oba enkokola, okukuuma omugongo nga gugoloddwa n’okukuuma amagulu go nga gagoloddwa nga bwe kisoboka.
• Wansi mpola omubiri gwo ogwa waggulu n’ogwa wansi oddeyo mu kifo we watandikira, ng’okakasa nti omusingi gwo gunywedde mu ntambula yonna.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala oba okumala ekiseera ekigere.

Enfatuko Okukola Jack ekiso Wansi

• Entambula Efugibwa: Ensobi emu abantu gye batera okukola kwe kufubutuka okuyita mu dduyiro. Kikulu okukola buli ntambula mpola era ng’ofuga. Kino tekikoma ku kukakasa nti okola binywa bituufu, wabula era kikendeeza ku bulabe bw’okufuna obuvune.
• Engage Core: Kakasa nti oyingiza ebinywa byo ebikulu mu dduyiro yenna. Kino kiyamba okukuuma omugongo gwo ogwa wansi ate era kikakasa nti ofunamu nnyo mu dduyiro. Ensobi etera okukolebwa kwe kwesigama ku sipiidi oba amaanyi g’amagulu n’emikono gyo, okusinga okukwata ku...

Jack ekiso Wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Jack ekiso Wansi?

Yee, abatandisi basobola okukola dduyiro wa Jack Knife Floor naye kikulu okumanya nti dduyiro wa mulembe nnyo eyeetaaga amaanyi amalungi ag’omusingi. Abatandisi balina okutandika ne dduyiro ow’omusingi omunyangu nga ebipande oba okusitula amagulu ne bakola mpolampola okutuuka ku dduyiro omuzibu ennyo nga Jack Knife. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune era weebuuze ku mukugu mu by’okukola ffiiti bw’oba ​​tokakasa ngeri ya kukola dduyiro yenna.

Wagamba atya akawu emirundi Jack ekiso Wansi?

• Single-leg Jackknife essira erisinga kulissa ku ludda lumu omulundi gumu, ng’esitula okugulu kumu kwokka n’omukono ogw’ekikontana okusisinkana wakati.
• Bicycle Jackknife ya mulembe mw’okyusakyusa amagulu n’emikono ng’olinga avuga obugaali.
• Weighted Jackknife erimu dumbbell oba omupiira gw’eddagala okwongera okugumira n’amaanyi.
• Reverse Jackknife etandika n’okugalamira ku lubuto n’ositula omubiri gwo ogwa waggulu n’ogwa wansi okuva ku ttaka omulundi gumu.

Waakulu obulimba ebyamarga Jack ekiso Wansi?

• Dduyiro wa Scissor Kicks mulala mulungi nnyo ku Jack Knife Floor kuba atunuulira ebibinja by’ebinywa ebifaanagana, omuli eby’omu binywa ebya wansi n’eby’ekisambi, era ayamba okutumbula bbalansi n’okukwatagana, ebikulu ennyo mu dduyiro wa Jack Knife Floor.
• Dduyiro wa Plank ajjuliza Jack Knife Floor kuba anyweza omusingi gwonna omuli abs, obliques, n’omugongo ogwa wansi, n’okulongoosa okutebenkera kw’omubiri n’okuyimirira, ebyetaagisa okukuuma ffoomu entuufu mu dduyiro wa Jack Knife Floor.