Jack Burpee ndi Push-Up

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

Ukuxhumana kwe Jack Burpee ndi Push-Up

Jack Burpee wokhala ndi Push-Up ndi masewera olimbitsa thupi amphamvu, athunthu omwe amaphatikiza maphunziro amtima ndikulimbikitsa mphamvu, zomwe zimapangitsa kuti zikhale zoyenera kwa iwo omwe akufuna masewera olimbitsa thupi. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kulimbitsa thupi lawo ndi kupirira. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kusintha thanzi lanu lamtima, kulimbitsa minofu, kulimbikitsa kagayidwe kanu, ndikuwotcha zopatsa mphamvu, zomwe zimapangitsa kukhala chisankho chabwino kwambiri pakuchepetsa thupi komanso kulimbitsa thupi konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Burpee ndi Push-Up

• Pangani kukankhira mmwamba popinda zigongono zanu ndikutsitsa thupi lanu pansi, kenako ndikukankhira mmwamba pomwe mukuyambira.
• Pambuyo pa kukankhira-mmwamba, mwamsanga bweretsani mapazi anu pansi panu mu malo a squat.
• Lumphani mmwamba kuchokera pa squat, mukutambasula manja anu ndi miyendo kumbali mu "jumping jack".
• Bwererani pamapazi anu ndi mawondo anu opindika pang'ono, kenaka sunthirani kubwereza kotsatira poika manja anu pansi ndikukankhira miyendo yanu kuti ikhale yokankha.

Izinto zokwenza Jack Burpee ndi Push-Up

• Core Engagement: Phatikizani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi zimathandiza kuti mukhale okhazikika komanso okhazikika, makamaka panthawi ya kukankhira-mmwamba ndi kudumpha jack gawo. Zimatsimikiziranso kuti mukugwira ntchito minofu yonse yoyenera.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Gawo lirilonse lazolimbitsa thupi liyenera kuyendetsedwa mwadala kuti musavulale ndikuwonetsetsa kuti mukuchita bwino kwambiri. Izi ndizofunikira makamaka panthawi yokankhira mmwamba pomwe kutsika koyendetsedwa ndi kukwera kumatha kuyambitsa minofu yambiri ndikuletsa kupsinjika.
• Kulakwitsa Kwamba - Kudumpha Kukankhira Kwathunthu

Jack Burpee ndi Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Burpee ndi Push-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jack Burpee ndi Push-Up, koma zingakhale zovuta chifukwa ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu ndi cardio. Ndibwino kuti muyambe ndi masewera olimbitsa thupi monga kukankhira nthawi zonse ndi ma burpees wamba musanawonjezere gawo la jack jumping. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Burpee ndi Push-Up?

• Jack Burpee wa mwendo umodzi wokhala ndi Push-Up: Mwakusinthasintha uku, mwendo umodzi umakwezedwa pansi panthawi yokankhira mmwamba, zovuta komanso mphamvu zapakati.
• Jack Burpee wokhala ndi Spiderman Push-Up: Mtunduwu umaphatikizapo kukankha kwa Spiderman, komwe bondo limodzi limabweretsedwa ku chigongono panthawi ya kukankhira mmwamba, kulunjika pa obliques.
• Jack Burpee wokhala ndi Push-Up ndi Mountain Climbers: Mukakankha-mmwamba, mumapanga gulu la okwera mapiri, ndikuwonjezera zovuta za cardio ndi core.
• Jack Burpee ndi Clap Push-Up: Kusintha kumeneku kumaphatikizapo kuwomba m'mwamba pamwamba pa kukankhira mmwamba, ndikuwonjezera chinthu chophulika cha plyometric pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Jack Burpee ndi Push-Up?

• Plank: Plank ndizochita zolimbitsa thupi kwambiri chifukwa zimalimbitsa pakati ndi thupi lapamwamba, mofanana ndi Jack Burpee ndi Push-Up, zomwe zingapangitse bata ndi kupirira panthawi ya burpees.
• Kudumpha kwa Squat: Kudumpha kwa squat ndikowonjezera bwino chifukwa amagwira ntchito mofanana ndi minofu ya m'munsi monga Jack Burpee ndi Push-Up, komanso kuwonjezera chinthu chophulika, plyometric chomwe chingawonjezere mphamvu ndi liwiro mu kayendedwe ka burpee.