Squat Jacks

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

Ukuxhumana kwe Squat Jacks

Ma Squat Jacks ndi masewera olimbitsa thupi kwambiri omwe amaphatikiza ma squats achikhalidwe ndi ma jacks odumpha, omwe amapereka phindu la maphunziro a cardio ndi mphamvu. Ndi abwino kwa anthu omwe ali ndi mphamvu zolimbitsa thupi, pofuna kuonjezera kugunda kwa mtima wawo, kutentha ma calories, ndi kutulutsa minofu yawo yapansi. Anthu angafune kupanga ma Squat Jacks chifukwa ndi njira yosangalatsa, yamphamvu yopititsira patsogolo kulimbitsa thupi, kukulitsa kulimba mtima, ndikulimbikitsa kuchita bwino komanso kulumikizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat Jacks

• Kenaka, tsitsani thupi lanu pamalo otsetsereka, pindani mawondo anu ndikukankhira m'chiuno ngati kuti mwakhala pampando, panthawi imodzimodziyo mukutambasula manja anu patsogolo panu.
• Kenako, kudumphani kwambiri, kukulitsa miyendo yanu motalikirana pakati pamlengalenga ndikukweza manja anu m'mbali ndi pamwamba pamutu panu.
• Pamene mukutera, tsitsani nthawi yomweyo mu squat, kubweretsa mapazi anu pamodzi ndi manja anu kutsogolo kwanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kusunga liwiro kuti mtima wanu ukhale wokwera.

Izinto zokwenza Squat Jacks

• Pewani Kudumpha: Cholakwika chofala ndikudumpha kapena kugwiritsa ntchito mphamvu kuti mupange ma squat jacks. Izi zingayambitse kuvulala ndikuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani mayendedwe oyendetsedwa ndikuchita minofu yanu muzochita zonse.
• Land Mofewa: Mukalumpha mapazi anu m'mbali, onetsetsani kuti mwatera mofewa kuti muchepetse kukhudzidwa kwa mafupa anu. Izi ndizofunikira makamaka ngati muli ndi vuto lililonse la bondo kapena akakolo.
• Gwirani Ntchito Yanu: Lingaliro lina kuti mupindule kwambiri ndi squat j

Squat Jacks Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat Jacks?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Squat Jacks. Komabe, monga masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Mungafune kuyamba ndi kusuntha kwakung'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Komanso, ngati muli ndi vuto lililonse la thanzi lomwe munalipo kale kapena nkhawa zanu, nthawi zonse ndi bwino kukaonana ndi katswiri wa zachipatala kapena mphunzitsi wodziwika bwino wa masewera olimbitsa thupi musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat Jacks?

• Plie Squat Jacks: M'malo mogwedezeka ndi mapazi anu m'chiuno-m'lifupi, mumakulitsa mawonekedwe anu ndikutembenuza zala zanu kuti mugwiritse ntchito ntchafu zanu zamkati.
• Ma Squat Jacks okhala ndi Ma Dumbbells: Kugwira ma dumbbells mukuchita ma squat Jacks kumawonjezera kukana ndikugwira ntchito kumtunda kwanu nthawi imodzi.
• Ma Jack-Leg Squat Jacks: Kusiyanaku kumaphatikizapo kukweza phazi limodzi kuchokera pansi pamene mukuchita squat, zomwe zimawonjezera vuto lanu komanso kukhazikika kwapakati.
• Ma Squat Jacks okhala ndi Resistance Band: Kukulunga gulu lolimbana ndi ntchafu zanu mukuchita ma squat jacks kumawonjezera zovuta ku glutes ndi ntchafu zanu zakunja.

Izinto zokufunda ezishisa ezivumelekile Squat Jacks?

• Kudumpha Mapapo, monga ma Squat Jacks, amagwira ntchito zolimbitsa thupi, ma hamstrings, quads, ndi core, kupititsa patsogolo mphamvu zam'thupi ndikuwongolera bwino komanso kulumikizana.
• Ma Mountain Climbers amathandiziranso ma Squat Jacks popereka masewera olimbitsa thupi athunthu, kuyang'ana pachimake, komanso kuphatikiza ma cardio, omwe angathandize kukulitsa kulimba komanso kutenthedwa kwa calorie pakulimbitsa thupi kwanu.