Cross Jacks

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Cross Jacks

Cross Jacks ndi masewera olimbitsa thupi amphamvu, athunthu omwe amathandizira thanzi lamtima, kuwongolera kulumikizana, komanso kukulitsa kupirira kwathunthu. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, ndizowonjezera pamasewera aliwonse olimbitsa thupi chifukwa amatha kupanga magulu angapo aminofu nthawi imodzi. Anthu angasankhe kupanga Cross Jacks osati chifukwa cha mphamvu zake zowotcha mafuta komanso kuti zikhale zosavuta, chifukwa sizifuna zipangizo ndipo zingatheke kulikonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross Jacks

• Lumphani mmwamba, ndipo mukakhala mkatikati mwa mlengalenga, dutsani miyendo yanu, kumanja kumanzere, ndipo nthawi yomweyo muwoloke manja anu, kumanja kumanzere kutsogolo kwa chifuwa chanu.
• Nthawi yomweyo kulumpha kubwerera pamalo oyamba, ndikutsegula mikono ndi miyendo yanu.
• Lumphanso mmwamba, nthawi ino kuwoloka mwendo wanu wakumanzere kumanja ndikumanzere mkono wakumanja kutsogolo kwa chifuwa chanu.
• Bwerezaninso kusinthasintha uku kwa nthawi yonse yomwe mukuchita masewera olimbitsa thupi, kusunga kamvekedwe kokhazikika komanso kukhala ndi kaimidwe kabwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Cross Jacks

• Kutenthetsa thupi: Musanayambe kuchita masewera olimbitsa thupi ndikofunikira kuti mutenthetse thupi lanu. Izi zimakonzekeretsa minofu yanu ndi ziwalo za ntchitoyo, kuchepetsa chiopsezo cha kuvulala. Kuthamanga pang'ono kapena ma jacks ena odumpha kungakhale kokwanira.
• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizimangothandiza kuti mukhale oyenerera komanso zimawonjezera masewera olimbitsa thupi m'mimba. Kulakwitsa kofala ndikusiya m'mimba kumasuka, zomwe zingayambitse ululu wammbuyo kapena kuvulala.
• Dziyendetseni nokha: Osathamangira kuchita masewera olimbitsa thupi. Izo siziri za momwe mungathere mwamsanga

Cross Jacks Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross Jacks?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cross Jacks. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita mofulumira ndikuwonjezeka pang'onopang'ono pamene msinkhu wawo wolimbitsa thupi ukukwera. Ngati mukumva kusapeza bwino kapena kuwawa, tikulimbikitsidwa kuti muyime ndikuwonana ndi katswiri wazolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross Jacks?

• Plank Jack Cross: Kuchokera pa thabwa, lumphani mapazi anu kumbali, kenaka muwoloke phazi limodzi kutsogolo kwa linalo pamene mukuwabweretsa pamodzi.
• Squat Cross Jack: Yambani ndi squat nthawi zonse, ndiye pamene mukuyimirira, pangani jack cross.
• High Knee Cross Jack: M'malo molumphira mapazi anu kumbali, kwezani bondo limodzi panthawi yoyenda mokwera mawondo, ndikuwoloka ku dzanja lina.
• Lunge Cross Jack: Yambani m'malo olowera, kenako kudumpha ndikusintha miyendo, kuwoloka phazi lakutsogolo kumbuyo pamene mukutera.

Izinto zokufunda ezishisa ezivumelekile Cross Jacks?

• Ma Burpees: Ma Burpees amawonjezera ma Cross Jacks popereka masewera olimbitsa thupi kwambiri omwe samangowonjezera kupirira kwa mtima komanso kumayang'ana kwambiri pakulimbitsa thupi, kuwonjezera kusiyanasiyana komanso kulimbitsa thupi lanu.
• Mountain Climbers: Zochita izi ndizothandiza kwambiri pa Cross Jacks chifukwa zimaperekanso masewera olimbitsa thupi athunthu komanso kulimbitsa mtima kwamtima, koma kumapangitsa kuyang'ana kwambiri pakatikati ndi kumunsi kwa thupi, kuwonetsetsa kuti mukhale ndi thanzi labwino komanso lokwanira.