Plyo Jacks

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

Ukuxhumana kwe Plyo Jacks

Plyo Jacks ndi masewera olimbitsa thupi othamanga kwambiri omwe amaphatikiza ma jacks achikhalidwe ndi mphamvu ya maphunziro a plyometric, omwe amapereka zopindulitsa monga kupititsa patsogolo thanzi la mtima, kulimbitsa mphamvu, komanso kulimba mtima. Zochita izi ndizoyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kulimbitsa mphamvu zawo ndikuwotcha ma calories. Anthu angafune kuchita ma Plyo Jacks chifukwa sikuti amangolimbitsa thupi lonse, komanso amathandizira kukonza kulumikizana ndi kukulitsa kagayidwe kachakudya, ndikupangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kuchepetsa thupi kapena kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plyo Jacks

• Lumphani mwachangu pamalo ogwedera kwinaku mukutambasula manja anu mmwamba mpaka manja anu atakumana pamwamba pa mutu wanu, ndikupanga malo odumphira.
• Phulani m'mwamba kuchokera pamalo a squat, kudumpha momwe mungathere ndikubweretsanso manja ndi miyendo yanu pamalo oyambira.
• Pamene mukutera, onetsetsani kuti mwatenga mphamvuyo pogwada ndikusintha nthawi yomweyo kubwereza kotsatira.
• Bwerezani masitepe awa kuti mubwereze kubwereza komwe mukufuna, ndikusunga kayimbidwe wofulumira komanso wowongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Plyo Jacks

• Khalani ndi Mawonekedwe Oyenera: Cholakwika chimodzi chofala ndikutaya mawonekedwe panthawi yamasewera. Mapazi anu ayenera kutera pang'onopang'ono, ndipo mawondo anu ayenera kupindika pang'ono kuti atenge mphamvuyo. Sungani chifuwa chanu m'mwamba, msana wanu wowongoka, ndipo pakati panu muzichita masewera olimbitsa thupi. Pewani kusakasaka kapena kulola mawondo anu kulowa mkati.
• Lamulirani Mayendedwe Anu: Plyo Jacks ndi masewera olimbitsa thupi kwambiri, koma kuthamanga sikuyenera kubwera chifukwa chakuwongolera. Onetsetsani kuti kudumpha kulikonse ndikwadala komanso koyendetsedwa. Kutera mokhazikika kungathandize kupewa kuvulala ndikuwonetsetsa kuti mukugwira ntchito bwino minofu.
• Yendetsani Nokha: Osayesa kuchita ma reps ambiri mwachangu kwambiri. Yambani ndi nambala yotheka ndipo pang'onopang'ono

Plyo Jacks Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plyo Jacks?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Plyo Jacks. Komabe, ayambe pang'onopang'ono komanso osabwerezabwereza pang'onopang'ono, pang'onopang'ono akuwonjezera mphamvu pamene msinkhu wawo wolimbitsa thupi ukukwera. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plyo Jacks?

• Mapulani Jacks: Mwakusiyana uku, mumayambira pa thabwa ndikudumphira mapazi anu mkati ndi kunja monga momwe mungachitire mu jack kudumphira.
• Star Jacks: Uwu ndi mtundu wapamwamba kwambiri womwe umalumphira mmwamba ndikutambasulira miyendo ndi manja ngati nyenyezi, kenako nkukhala mofewa m'malo a squat.
• Cross Jacks: Kusiyanaku kumafuna kuti mudumphe miyendo ndi manja anu kutsogolo kwa thupi lanu pamene mukudumpha.
• Power Jacks: Uwu ndi mtundu wokwera kwambiri pomwe mumapanga jakisoni wachikhalidwe koma ndi squat yowonjezera komanso kulumpha kuti mupeze mphamvu ndi mphamvu zowonjezera.

Izinto zokufunda ezishisa ezivumelekile Plyo Jacks?

• Ma Squat Jump ndiwothandiza kwambiri ma Plyo Jacks chifukwa amayang'ananso mphamvu zochepa za thupi ndi mphamvu, makamaka kulunjika ma quads, glutes, ndi ana a ng'ombe, ndikuphatikizanso mayendedwe a plyometric kuti apindule ndi mtima.
• Mapiri a Mountain Climbers amagwirizana bwino ndi Plyo Jacks pamene amapereka masewera olimbitsa thupi, kulimbikitsa pachimake, mikono, ndi miyendo, komanso kulimbikitsa mphamvu ndi kupirira, mofanana ndi ubwino wa aerobic ndi mgwirizano woperekedwa ndi Plyo Jacks.