Jacks eza wansi

• Omusangwa w'ekifo: Eddako ya Cardio.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Jacks eza wansi

Low Jacks dduyiro ow’amaanyi agatta okutendekebwa kw’emisuwa n’okuzimba amaanyi g’omubiri ogwa wansi, ekigifuula enkola ennungi ennyo eri abantu ssekinnoomu nga baluubirira okutumbula sitamina yaabwe, okulongoosa ebinywa byabwe, n’okwokya kalori. Kirungi nnyo eri omuntu yenna, okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe, kuba kyangu okukyusibwa okutuukagana n’omutindo gw’omubiri gw’omuntu. Bw’oba ​​onoonya dduyiro atakoma ku kulongoosa bulamu bwa mutima gwo wabula n’okutunuulira ebinywa ebiwerako omuli ebinywa byo ebiyitibwa glutes, ebisambi, ne core, olwo Low Jacks olina okugezaako.

Okukola : Okukola Okufaayo Jacks eza wansi

• Buuka ebigere byo bifulume ku mabbali ng’olinga akola ‘jumping jack’, naye mu kifo ky’okutuuka ku mikono gyo waggulu w’omutwe, gikuume ku mabbali go era wansi omubiri gwo mu mbeera ey’okusitama.
• Omubiri gwo bwe gugenda gukka, kwata emikono gyo wansi ng’oyolekera wansi ku buli ludda lw’ebigere byo.
• Buuka mangu ebigere byo bidde wamu, oddeyo mu mbeera y’okuyimirira n’okuzza emikono gyo ku mabbali go.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okuuma sipiidi ey’amangu mu dduyiro yenna.

Enfatuko Okukola Jacks eza wansi

• Ffoomu Entuufu: Ensobi abantu gye basinga okukola kwe butakuuma ffoomu ntuufu nga bakola Low Jacks. Kuuma omusingi gwo nga gukola mu dduyiro yenna, era kakasa nti omugongo gwo gugoloddwa, si gwa kikonde oba nga gwetooloovu. Amaviivi go galina okuba butereevu waggulu w’enkizi ng’oli mu mbeera y’okusitama, galeme kusukka bigere, ekiyinza okuvaako obuvune mu kugulu.
• Entambula ezifugibwa: Toyanguwa kuyita mu dduyiro. Buli ntambula gikole mu ngeri ey’empola era efugibwa. Kino kijja kuyamba okuyingiza ebinywa ebituufu n’okuziyiza obuvune.
• Full Range of Motion: Okusobola okufunamu ebisingawo mu Low Jacks, kozesa full range of motion. Bw’oba ​​ofukamidde, genda wansi nga bw’osobola bulungi ng’okuuma ekifuba waggulu n’omugongo nga gugoloddwa.

Jacks eza wansi Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Jacks eza wansi?

Yee, abatandisi basobola ddala okukola dduyiro wa Low Jacks. Wabula kikulu okutandika mpola mpola n’okwongera ku maanyi mpolampola ng’omutindo gw’omubiri gwo gutereera. Bulijjo kakasa nti okuuma ffoomu entuufu okwewala obuvune. Bw’oba ​​owulira obuzibu oba obulumi bwonna, dduyiro oyimirize mangu. Era kirungi okwebuuza ku mukugu mu by’okukola ffiiti oba omukugu mu by’obulamu nga tonnatandika pulogulaamu yonna empya ey’okukola dduyiro.

Wagamba atya akawu emirundi Jacks eza wansi?

• Enkyukakyuka endala ye "Power Low Jacks," mw'oyongera okubuuka buli lw'ogatta amagulu go, n'oyongera ku maanyi.
• "Low Jacks with Resistance Bands" y'enkyukakyuka endala, gy'oteeka bbandi y'okuziyiza okwetooloola enkizi zo okwongera okuziyiza n'okusoomoozebwa mu dduyiro.
• Oyinza n'okugezaako "Low Jacks with Dumbbells," gy'okwata dumbbell mu buli mukono n'ozisitula waggulu ng'okola dduyiro, ng'okola n'omubiri gwo ogwa waggulu.
• Ekisembayo, "Low Jacks on a BOSU Ball" nkyukakyuka esoomooza, gy'okola dduyiro ng'oyimiridde ku mupiira gwa BOSU, okwongera ku bbalansi yo n'okutebenkera kw'omusingi.

Waakulu obulimba ebyamarga Jacks eza wansi?

• Abalinnya ensozi: Dduyiro ono ajjuliza Low Jacks ng’akola workout y’emisuwa gy’omutima efaananako bwetyo, ate nga era akwata ebinywa ebikulu, ebikulu mu kukuuma bbalansi n’obutebenkevu mu kiseera kya Low Jacks.
• Plank Jacks: Plank Jacks ziyamba nnyo ku Low Jacks kubanga nazo zirimu entambula ya jumping jack, naye nga ziva mu kifo kya plank. Kino tekikoma ku kukola mubiri gwa wansi, wabula era kikwata nnyo ku musingi n’omubiri ogwa waggulu, ne kiwa dduyiro ow’omubiri omujjuvu okusingawo.