Kudumpha Jack

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

Ukuxhumana kwe Kudumpha Jack

Jumping Jacks ndi masewera olimbitsa thupi athunthu omwe amathandizira thanzi la mtima, kumathandizira kagayidwe kachakudya, komanso kumathandizira kupirira kwa minofu. Zochita izi ndizabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba mpaka otsogola, chifukwa zitha kusinthidwa kuti zigwirizane ndi milingo yolimba yamunthu. Anthu angafune kupanga ma Jumping Jacks chifukwa ndiachangu, safuna zida, ndipo amatha kuchitika kulikonse, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna njira yabwino komanso yothandiza kuti akhalebe olimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Jack

• Mukuyenda kumodzi kwamadzimadzi, lumphani mapazi anu kumbali ndikukweza manja anu pamwamba pa mutu wanu, ndikuwomba manja pamodzi.
• Nthawi yomweyo sinthani kusunthako ndikudumphira pomwe mukuyambira pomwe mukubweretsanso manja anu m'mbali mwanu.
• Bwerezani kusuntha uku mwachangu pa kuchuluka komwe mukufuna kubwereza kapena nthawi.
• Kumbukirani kukhalabe ndi kaimidwe kabwino muzochita zolimbitsa thupi, kusunga msana wanu molunjika ndi kuyang'ana kutsogolo.

Izinto zokwenza Kudumpha Jack

• Land Mofewa: Kuti musavulale, onetsetsani kuti mwatera pansi pang'onopang'ono pamipira ya mapazi anu, osati zidendene zanu. Kutera pazidendene zanu kungapangitse kupsinjika kosayenera pa mawondo anu ndi akakolo, zomwe zingayambitse kuvulala.
• Lamulirani Mikono Yanu: Mukamakweza ndi kutsitsa manja anu, musamangowagwedeza. Yang'anirani mayendedwe anu kuti muwonetsetse kuti mukugwira ntchito bwino ndi minofu yanu kuti musavulale. Mikono yanu iyenera kupita molunjika pamwamba pa mutu wanu, osati m'mbali.
• Sungani Moyo Wanu Wotanganidwa: Kuti mupindule kwambiri ndi masewerawa, sungani zanu

Kudumpha Jack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Jack?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jumping Jack. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimathandiza kuwonjezera kugunda kwa mtima, kusintha kusinthasintha, ndi kumanga mphamvu. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti mupewe kuvulala komwe kungachitike. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Jack?

• The Plank Jack imaphatikizapo kulowa m'malo a thabwa ndikudumpha mapazi anu mkati ndi kunja ngati jack yachikhalidwe yodumphira.
• Squat Jack imaphatikizapo kuchita squat pakati pa jack iliyonse yodumpha kuti muwonjezere mphamvu ya masewera olimbitsa thupi.
• The Star Jump ndi mtundu wapamwamba kwambiri wa jeki wodumphira womwe umaphatikizapo kudumpha mmwamba ndi kutambasula manja ndi miyendo yanu kukhala nyenyezi.
• The Half-Jack ndi kusiyana kochepa komwe kumangowonjezera mkono umodzi ndi mwendo wina panthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Jack?

• Kuchita masewera olimbitsa thupi a High Knees kumayenderana ndi Jumping Jacks poyang'ana magulu ofanana a minofu monga pachimake, miyendo, ndi glutes, komanso kumapangitsa kuti thupi likhale lolimba komanso lolimba.
• Ma Mountain Climbers ndi masewera ena ochita masewera olimbitsa thupi omwe amalumikizana bwino ndi Jumping Jacks, chifukwa amaphatikizanso kachitidwe kosunthika komwe kamalimbikitsa thanzi la mtima, komanso kulimbitsa mikono, chifuwa, quads, ndi abs.