Jack Step

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

Ukuxhumana kwe Jack Step

The Jack Step ndi masewera olimbitsa thupi amtima omwe amaphatikiza zinthu zamtundu wodumphira jack ndi masewera olimbitsa thupi, zomwe zimalimbitsa thupi lonse. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwongolera mphamvu zawo, kupirira, komanso kulumikizana. Pochita masewera olimbitsa thupi nthawi imodzi, izi sizimangotentha zopatsa mphamvu zokha, komanso zimawonjezera mphamvu ndi mphamvu, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Step

• Lumphani mmwamba, kwinaku mukutambasula miyendo yanu motalikirana ndi mapewa ndikukweza manja anu pamwamba pa mutu wanu.
• Mukangofika pamtunda, kulumpha mwachangu kubwerera kumalo oyambira, kubweretsa miyendo yanu pamodzi ndi manja anu kumbuyo kwanu.
• Bwerezani izi mwachangu, kuonetsetsa kuti mukusunga mawonekedwe olondola nthawi yonseyi.
• Pitirizani kuchita izi kwa nthawi yoikika kapena kubwereza kangapo.

Izinto zokwenza Jack Step

• **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Gawo lirilonse liyenera kuyang'aniridwa ndi dala, kuyang'ana magulu a minofu omwe mukugwira nawo ntchito. Kulakwitsa kofala ndiko kuchita masitepe mwachangu kwambiri, zomwe zingayambitse kutayika bwino komanso kuvulala.
• **Kupuma**: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukutuluka ndikutulutsa mpweya pamene mukubweretsanso mapazi anu. Kugwira mpweya wanu kungayambitse chizungulire ndipo sikungathandize ntchito yanu.
• **Kutentha **: Osadumpha kutentha. Ndikofunikira kwambiri kukonzekera minofu yanu

Jack Step Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Step?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jack Step. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe angasinthidwe kuti agwirizane ndi msinkhu uliwonse wolimbitsa thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuyang'ana mawonekedwe kuti asavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kuyimitsa ndikukambirana ndi katswiri wazolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Step?

• The Reverse Jack Step imafuna kubwerera chammbuyo m'malo mopita kutsogolo, kupangitsa ma glutes ndi hamstrings.
• The High Knee Jack Step imawonjezera kukweza kwa mawondo kumapeto kwa sitepe iliyonse, kuonjezera mphamvu ndikugwira ntchito minofu yapakati.
• Plyometric Jack Step imaphatikizapo kulumpha pakati pa sitepe iliyonse, kuonjezera vuto la mtima ndi kupanga mphamvu zophulika.
• The Lateral Jack Step imaphatikizapo kuponda kumbali ndikudutsa mwendo wotsatira kumbuyo, kugwira ntchito mkati ndi kunja kwa ntchafu kuwonjezera pa minofu yomwe imakhalapo nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Jack Step?

• Squats: Squats ikhoza kupititsa patsogolo ubwino wa Jack Step mwa kulimbikitsa minofu ya m'munsi mwa thupi, kukonza bwino ndi kugwirizana, zomwe ndizofunikira kuti muzichita Jack Step bwino.
• Plank Jacks: Mapulani Jacks ndi mitundu yovuta kwambiri yomwe imaphatikiza ubwino wa thabwa lachikhalidwe ndi Jack Step, potero kumawonjezera mphamvu ndi kukhazikika, zomwe ndizofunikira kuti mukhale ndi mawonekedwe abwino pa Jack Step.