Jack Step

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Jack Step

The Jack Step ndi masewera olimbitsa thupi omwe amaphatikiza maphunziro amtima ndi kulimbikitsa minofu, zomwe zimapangitsa kukhala kopindulitsa pakulimbitsa thupi kwathunthu. Ndioyenera kwa aliyense amene akufuna kuwonjezera kugunda kwa mtima, kuwongolera kulumikizana, komanso kulimbitsa thupi lawo locheperako. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera chipiriro ndikuwotcha zopatsa mphamvu, komanso amawonjezera kusiyanasiyana komanso kusangalatsa kwa machitidwe awo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Step

Izinto zokwenza Jack Step

• Mayendedwe Oyendetsedwa: Lingaliro lina ndikuchita masewera olimbitsa thupi ndi mayendedwe oyendetsedwa. Pewani kuthamanga kudutsa masitepe kapena kugwiritsa ntchito mphamvu kuti mudutse. M'malo mwake, ganizirani kugwirizanitsa minofu yanu ndi sitepe iliyonse. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
• Kupuma: Ndikofunikiranso kupuma bwino mukamachita Jack Step. Exhale pamene mukutuluka ndikupuma pamene mukubweretsa mapazi anu pamodzi. Izi zingakuthandizeni kukhalabe ndi kamvekedwe kokhazikika ndikuwonetsetsa kuti minofu yanu ikupeza mpweya wokwanira.
• Kutenthetsa: Kale

Jack Step Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Step?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jack Step. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndibwino kuti muyime ndikupempha upangiri kwa akatswiri olimbitsa thupi. Zolimbitsa thupi za Jack Step ndikuyenda bwino kwa cardio komwe kumatha kusinthidwa kuti kugwirizane ndi mulingo uliwonse wolimbitsa thupi. Kwa oyamba kumene, imatha kuchitidwa pang'onopang'ono kapena pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Step?

• The Squat Jack Step imawonjezera kusuntha kwa squat nthawi iliyonse mukakwera mapazi anu kumbali, ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
• Plank Jack Step imaphatikiza kayendedwe ka jack kudumpha ndi malo a thabwa, kutsutsa mphamvu yanu yayikulu.
• The High Knee Jack Step imaphatikizapo kusuntha kwa mawondo apamwamba ndi sitepe iliyonse, kulunjika thupi lanu lakumunsi ndi kupirira kwa cardio.
• Power Jack Step imaphatikizapo kulumpha pakati pa sitepeyo, ndikuwonjezera chinthu chophulika cha plyometric pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Jack Step?

• Ma Jacks Odumphira: Ma Jacks Odumpha amathandizira Jack Step popeza onsewa amaphatikiza mayendedwe ofanana, koma Jumping Jacks amawonjezera chinthu cha aerobic chomwe chingapangitse kugunda kwa mtima ndikuwongolera thanzi lamtima.
• Mapapo: Mapapo amathandizira Jack Step poyang'ana mphamvu ya mwendo umodzi ndi kukhazikika, zomwe zingathandize kukonza bata ndi kulumikizana komwe kumafunikira popanga Jack Step.