Kudumpha Jack

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

Ukuxhumana kwe Kudumpha Jack

Ma Jumping Jacks ndi masewera olimbitsa thupi athunthu omwe amalimbitsa thanzi la mtima, kusinthasintha, komanso kulimbitsa minofu. Ndioyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kuphweka kwawo komanso kusinthasintha. Anthu atha kusankha kuphatikiza ma Jumping Jacks m'machitidwe awo chifukwa amatha kuwotcha zopatsa mphamvu, kuwongolera kulumikizana, komanso kulimbitsa thupi popanda kufunikira zida zapadera kapena umembala wa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Jack

• Mukuyenda kothamanga kumodzi, kulumphani mapazi anu kumbali ndikukweza manja anu pamwamba pa mutu wanu.
• Mofulumira sinthani kayendetsedwe kake, kulumpha kubwerera komwe munayambira ndi mapazi anu pamodzi ndi manja kumbali yanu.
• Bwerezani izi mosalekeza kwa nthawi yoikika kapena kubwerezabwereza.
• Kumbukirani kusunga kaimidwe kanu mowongoka ndikukhalabe ndi kamvekedwe kokhazikika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kudumpha Jack

• **Land Mofewa**: Cholakwika chimodzi chofala ndikutera molimba kwambiri pamapazi anu, zomwe zimatha kuvulaza mafupa. M'malo mwake, yesani kutera mofewa popinda mawondo anu pang'ono pamene mukutera. Izi zitha kuthandiza kuyamwa zina mwazomwe zimakhudzidwa ndikuteteza mafupa anu.
• **Mayendedwe Olamuliridwa**: Pewani kugwedeza manja ndi miyendo yanu mwankhanza. M'malo mwake, yesetsani mayendedwe olamulidwa, mwadala. Izi sizimangothandiza kupewa kuvulala komanso zimakulitsa mphamvu ya masewera olimbitsa thupi mwa kugwirizanitsa minofu yanu mokwanira.
• **Njira Yopumira**: Osagwira mpweya wanu panthawi yolimbitsa thupi. M'malo mwake, yesetsani kupuma mokhazikika, mokoma

Kudumpha Jack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Jack?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jumping Jack. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima omwe amathandizira kulimbitsa thupi komanso kupirira kwa minofu. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ngati woyambitsayo ali ndi matenda omwe analipo kale, ayenera kukaonana ndi katswiri wa zachipatala asanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Jack?

• The Plank Jack imaphatikizapo kutenga malo a thabwa ndiyeno kudumpha mapazi anu mkati ndi kunja, mofanana ndi jack yopingasa yodumpha.
• Squat Jack ndi kuphatikiza kwa squat ndi jack kudumphira komwe mumachita squat mukadumpha mapazi anu.
• The Star Jump ndi kusinthasintha kwakukulu komwe mumalumpha mmwamba mophulika, kutambasula manja anu ndi miyendo ngati nyenyezi yomwe ili mkati mwa mlengalenga.
• The Half Jack ndi kusinthasintha kochepa komwe kumangosuntha mkono umodzi ndi mwendo wina panthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Jack?

• Mawondo Apamwamba amathandizanso Jumping Jacks chifukwa amayang'ana magulu ofanana a minofu monga miyendo ndi pachimake, koma ndikuyang'ana kwambiri pamunsi ndi ma flexor a m'chiuno, kupititsa patsogolo mphamvu zanu zonse ndi kugwirizana.
• Okwera Mapiri ndi masewera ena omwe amagwirizana bwino ndi Jumping Jacks; amakupatsirani kulimbitsa thupi kokwanira kwa thupi lanu lakumunsi, pachimake, ndi kumtunda kwa thupi lanu, komanso kumathandizira kugunda kwa mtima wanu, kumapangitsa kuti mtima wanu ukhale wolimba mofanana ndi ma Jumping Jacks.