Run le Jack Jump

Run and Jack Jump ke boikoetliso bo matla bo kopanyang boikoetliso ba pelo le matla, bo loketseng batho ba batlang boikoetliso ba 'mele o felletseng. E na le thuso ho ntlafatsa bophelo bo botle ba pelo, ho ntlafatsa molumo oa mesifa, le ho khothalletsa ho theola boima ba 'mele. Batho ba ka rata ho etsa boikoetliso bona kaha ha bo matlafatse bophelo bo botle ba 'mele feela empa hape bo matlafatsa mamello le mahlahahlaha, e leng se etsang hore e be khetho e nepahetseng bakeng sa baatlelete le ba chesehelang boikoetliso ba' mele ka ho tšoanang.

Instructions

Step-by-step guide:

1. Qala ho matha kapa ho matha sebakeng, ho netefatsa hore u phahamisa mangole a hao holimo ka mohato o mong le o mong 'me u tsoka matsoho ka morethetho ka mehato ea hau.
2. Ka mor'a metsotsoana e ka bang 30 ea ho matha, fetela ho li-jacking jacks ka ho ala maoto a hao ka bophara ha ka nako e le 'ngoe u phahamisa matsoho holim'a hlooho ea hau.
3. Kapele-pele u fetole motsamao, u qhomela morao sebakeng sa hau sa ho qala ka maoto a hao hammoho 'me matsoho a hao a le ka mahlakoreng a hau.
4. Pheta potoloho ena ea ho matha sebakeng sa metsotsoana e 30 ebe u etsa li-jacking jacks bakeng sa metsotsoana e 30 bakeng sa palo eo u e batlang ea lihlopha.

Exercise Tips:

• Boloka Foromo e Nepahetseng: Bakeng sa Run le Jack Jump, qala ka ho ema u le molelele 'me maoto a hao a arohane ka bophara ba letheka. Ha u qala ho matha sebakeng, etsa bonnete ba hore mangole a hao a phahame ho ea holimo letheka 'me matsoho a hao a ntse a thekesela pele le morao. Ha u fetela ho Jack Jump, qhomela maoto a hao ka bophara ha u phahamisa matsoho holimo, ebe u qhomela maoto a hao hammoho ha u theola matsoho. Phoso e tloaelehileng ke ho se boloke sebopeho se nepahetseng se ka lebisang ho se sebetseng hantle le likotsi tse ka bang teng.
• E nke Butle: Ha u sa tsoa qala, ho bohlokoa ho e nka butle. Se potlakele metsamao. Ho e-na le hoo, tsepamisa maikutlo tabeng ea ho fumana foromo hantle. Hang

FAQ

What are good complementing exercises for the Run le Jack Jump?

• Boikoetliso ba mangole bo phahameng ke motlatsi o babatsehang hobane o eketsa lebelo la pelo, ho tšoana le ho matha le ho qhoma li-jack, hape ho ntlafatsa matla a tlaase a 'mele le ho feto-fetoha ha maemo, e leng se ka ntlafatsang ts'ebetso le mamello.
• Mapolanka ke tlatsetso e molemo hobane e matlafatsa mesifa ea mantlha, e fana ka botsitso bo ntlafetseng ka kakaretso le ho leka-lekana, e leng sa bohlokoa bakeng sa ho boloka sebōpeho se nepahetseng le ho thibela likotsi nakong ea boikoetliso bo matla bo kang ho matha le ho qhoma li-jacks.