Oojack abaxhumayo , njengoko zisaziwa njalo kwilizwekazi laseMelika, ngumthambo wokutsiba ngokwasemzimbeni. Njengoko igama libonisa, ikakhulu kubandakanya ukutsiba - kwaye apho kukho umngeni! Eli gama livela kwijekhi yokutsiba yokudlala yabantwana eyonwabisayo, into yokudlala yephepha okanye unopopi womthi owenza iintshukumo zengalo, umlenze kunye nomzimba zifane naleyo yokuzilolonga ngokwawo. Lo msebenzi waqala ukusetyenziswa malunga neMfazwe yeHlabathi yokuQala, liGosa loMkhosi lase-United States elawuphuhlisayo.
Ukusukela ngoko, isetyenziswe kakhulu kuqeqesho lwasemkhosini kwihlabathi liphela kwaye ifumene ukuthandwa njengomsebenzi oneenzuzo ezininzi. Ijekhi yokutsiba iyaziwa phantsi kwamagama amaninzi kwihlabathi jikelele; umzekelo, izizwe ezihlangeneyo kunye ne-United Kingdom zibhekisela kuyo njengokutsiba kweenkwenkwezi, ngenxa yesimo esisodwa esiye sakhiwe xa umntu esenza i-jacking jack.
Nye. Landela iTeknikhi eLungileyo ukwenza iJumping Jack
Mbini. Ukuzifudumeza Phambi kokutsiba IiJacks zibalulekile
3. IiJacks zokutsiba zilungile kubo bonke Ubunzima-Ukuncipha
Isine. Ukuxinana kwamathambo kunye neeNzuzo zeMpilo Kakhulu kwiJumping Jacks
5. Ukutsiba iiJacks Phezulu kweAnte xa kufikwa kukuqina kwemisipha
6. Intliziyo kunye nesakhono semiphunga siyanyuka, xa iiJacks zokutsiba zisenziwa rhoqo
7. I-Jumping Jacks ilungile ekunciphiseni uxinzelelo, kunye nokugxotha i-Insomnia
8. Qaphela ukuba unqande ukwenzakala ngelixa usenza iJumping Jacks
9. Ii-FAQ kwi-Jumping Jacks
Landela iTeknikhi eLungileyo ukwenza iJumping Jack
Njengo yonke imithambo , xa usebenza kwijekhi yokutsiba, kufuneka ulumke kwaye ulungise ubuchule bakho. Nantsi indlela yokuqalisa. Yima nkqo, imilenze yakho idibene, umva ume nkqo kunye neengalo emacaleni omzimba wakho. Ukugoba kancinane amadolo akho, tsibela emoyeni, imilenze yakho iwele iqelelene. Njengoko usenza oku, izandla zakho ngaxeshanye zihamba phezu kwentloko yakho, yonke indlela ukuya phezulu. Emva koko ugcine umfutho ofanayo, gxuma ubuyele kwindawo yokuqala, udibanise imilenze yakho kunye nezandla zakho phantsi.
Qaphela ukuba izandla zakho azihlali nzima emacaleni omzimba wakho. Endaweni yoko, gcina ulawulo kwaye ubahlise ngobunono - phantse, kodwa ungachukumisi isinqe sakho. Yenza iireps ezininzi kangangoko unakho ukuze ufumane inzuzo enkulu. Umntu oqalayo unokuqalisa malunga nesithathu iiseti zeejekhi zokutsiba ezili-10 nganye, ihlukaniswe kunye neminye imithambo enefuthe eliphantsi. Sebenza ngendlela yakho ngokuthe ngcembe, ujolise ubuncinci be-25-30 reps ngokuzolula rhoqo.
Uhlobo lwePro: Gxininisa ekufumaneni okwakho ukutsiba jack ubuchule ekunene, ukulungiselela izibonelelo zempilo .
Ukuzifudumeza Phambi kokutsiba IiJacks zibalulekile
Ngelixa iijekhi zokutsiba ngokwazo zinconywa njengenye yezona zinto zibalaseleyo zokuzilolonga ngaphambi kwe-cardio, okona kulungileyo ukuba abaqalayo bangangeni kuzo ngaphandle kokufudumala kancinci. Ngaphambi kokuba wenze iijekhi zokutsiba, yenza i-10-12 squats, ukufumana ithanga lakho kunye nezihlunu zomlenze, emva koko ulandele nge-5-6 icala kunye nemiphunga yangaphambili kwicala ngalinye.
Unokwenza amadolo aphezulu ambalwa ngaphambi kokuba uqalise. Ukuba u ugqibelele umqali wempilo , kungcono ukuthatha ingcebiso kumqeqeshi oqeqeshiweyo ngaphambi kokuba ufake iijekhi zokutsiba kwindlela yakho yokuzilolonga. Nokuba yeyiphi na indlela, mamela umzimba wakho kwaye uqiniseke ukuba ulungiselelwe ngokwaneleyo iimpembelelo zokutsiba iijacks .
Uhlobo lwePro: Zifudumeze ingalo kunye nezihlunu zomlenze phambi kokuba uzame ukutsiba iijack.
IiJacks zokutsiba zilungile kubo bonke Ubunzima-Ukuncipha
Enye yezitshixo iinzuzo zokutsiba iijacks kukuba bangabokugqibela ukuzivocavoca kwe-cardio ! Bayinxalenye yomzila wokuzilolonga obizwa ngokuba yi-‘plyometrics’, ekwabizwa ngokuba luqeqesho lokutsiba. Oku kudibanisa okona kulungileyo kwi-cardio, kunye nokuchasana. Uninzi lwemithambo yokutsiba efana nokutsiba, i-burpees, ukutsiba kwe-squat kunye nokutsiba kweebhokisi nako kuwela phakathi kolu didi.
Iijacks zokutsiba zisebenza kuwo wonke umzimba, ukwenza umthambo omkhulu onegalelo ekulahlekeni kobunzima kuwo wonke. Isebenza emilenzeni, isisu kunye nommandla wesisu kunye neengalo, okuvumela ukulahleka kwesisindo kule mimandla. Bona ukwandisa imetabolism yakho kwaye utshise iikhalori ezininzi. Ukuba uyakwazi ukuya isiqingatha seyure yokutsiba iijack yonke imihla (nokuba bayagxadazela), unokuthi utshise kangangeekhalori ezingama-200!
Uhlobo lwePro: Zama ukutsiba iijacks ukutshisa iikhalori kwaye ulahlekelwe ngama-intshi kuwo wonke umzimba.
Ukuxinana kwamathambo kunye neeNzuzo zeMpilo Kakhulu kwiJumping Jacks
Ukutsiba iijacks yeyona ndlela ilungileyo ukuphucula ukuxinana kwamathambo kunye nempilo. Amathambo agcinwa omelele xa usenza lo msebenzi rhoqo, kwaye ubunzima bamathambo bugcinwa buqinile. Iijacks zokutsiba zifanelekile ukugcina i-osteoporosis kunye ne-osteoarthritis kwindawo. Nangona kunjalo, ukuba uva ukuba amadolo akho athatha impembelelo engaphezulu kunokuba anokuyenza ngelixa utsiba, wagcine egobile, kwaye uzame ukutsiba okuthambileyo ukunciphisa impembelelo.
Uhlobo lwePro: Gcina i-osteoporosis kwindawo ngokuxhuma iijacks.
Ukutsiba iiJacks Phezulu kweAnte xa kufikwa kukuqina kwemisipha
Kanye kunye nokwenza umthambo olungileyo we-cardio, iijekhi zokutsiba zikwalungele ukwakha izihlunu ezomeleleyo . Ngelixa azilunganga njengezisindo, ziseyenye yeyona ndlela isebenzayo yokuzivocavoca kwe-cardio. Iingalo zakho zifumana umsebenzi olungileyo kwaye zakha izihlunu, njengoko kwenza i-glutes yakho, i-hamstrings, i-quads, amathole (imisipha yakho yomlenze yonke ngokwenene!). Ikwasebenza izihlunu kumbindi wakho ukuya kumlinganiselo omkhulu, ngoko ulinyathelo elinye kufutshane a isisu esicaba !
Uhlobo lwePro: Yakha amandla emisipha ejikeleze iingalo zakho, imilenze kunye nombindi ngokutsiba iijack.
Intliziyo kunye nesakhono semiphunga siyanyuka, xa iiJacks zokutsiba zisenziwa rhoqo
Njengoninzi lwemithambo ye-cardio, iijacks zokutsiba zibonelela ngeenzuzo zentliziyo . Ilungelelanisa izinga lokubetha kwentliziyo yakho, inyusa ukujikeleza kwegazi kuwo wonke umzimba, ilawula kwaye igcine uxinzelelo lwegazi, inceda ekupheliseni amanqanaba e-cholesterol embi emzimbeni, inqanda ukuqala kwestroke okanye ukuhlaselwa yintliziyo.
Kunye neenzuzo ze-cardiovascular, jumping jacks nazo zibonelela iinzuzo kwimiphunga . Ukuzenza ngokuthe rhoqo kuqeqesha imiphunga yakho ngokucothayo ukuba yandise amandla ayo, ithatha ioksijini eninzi kwaye yandise umda wokuzilolonga.
Uhlobo lwePro: Gcina iingxaki zentliziyo kude kunye nokutsiba iijack.
I-Jumping Jacks ilungile ekunciphiseni uxinzelelo, kunye nokugxotha i-Insomnia
Ngaphandle kwe iingenelo ngokwasemzimbeni , ukutsiba oojack kukwabonelela ngeengenelo ezingokweemvakalelo nezengqondo. Lo mthambo unamandla ukhulula i-endorphins ngokwemvelo, ezihomoni ezigcina uxinzelelo kunye nokudakumba kude. Zikwakunika umthambo olungileyo kwaye ugcine ukungalali kude.
Uhlobo lwePro: Zama ukutsiba iijacks ngenxa yeemvakalelo kunye neenzuzo zengqondo.
Qaphela ukuba unqande ukwenzakala ngelixa usenza iJumping Jacks
Ngelixa ukutsiba iijekhi ngumsebenzi omkhulu ngentaphane yeenzuzo, kuyacetyiswa ukuba uthathe amanyathelo okhuseleko ukuze uqiniseke ukuba uyayifumana. Sebenzisa iflethi, inkonzo elinganayo, endaweni yokungaguquguquki enokuphazamisana nefuthe. Yiphephe isamente ukuba kunokwenzeka. Nxiba izihlangu ezifanelekileyo , enezinto zokufunxa ukothuka.
Ungavumeli ubuchule bakho buyeke ukuba udiniwe- endaweni yoko, thatha ikhefu kwaye uqale kwakhona ukuba uyafuna. Mamela umzimba wakho, kwaye ukuba uvakalelwa kukuba awusebenzi kuwe ngenxa yeentlungu okanye ukulimala, yeka umthambo kwaye ufumane uncedo kumqeqeshi ofanelekileyo malunga nendlela yokuyilungisa.
Uhlobo lwePro: Sebenzisa izihlangu ezifanelekileyo kunye nomphezulu wokuzilolonga ochanekileyo ukwenza iijacks zokutsiba.
Ii-FAQ kwi-Jumping Jacks
Q. Umntu ukuphepha njani ukulimala kwe-rotator cuff egxalabeni, ngelixa esenza iijacks zokutsiba?
KUYA. Eyona ndlela ilula nelungileyo yokuphepha ukwenzakala emagxeni (ekubeni iijack zokutsiba kubandakanya ukusetyenziswa kakhulu kweengalo namagxa), kukuzama ihalf Jacks. Ezi zifana ncakasana ne iijacks eziqhelekileyo zokutsiba , kodwa uvumelekile ukuba ubethe iingalo zakho emacaleni omzimba wakho xa zisihla, kwaye uzithabathele phezulu kuphela endaweni yokunyuka phezu kwentloko yakho.
UMBUZO
KUYA. Yintoni kanye kanye iijacks zamandla, kwaye kutheni zinotshi ngaphezu kwe iijacks zokutsiba zemveli ? Iijekhi zamandla ziphantse zifane, ezinomlinganiselo owongezelelweyo. Apha, umntu kufuneka agxadaze aye kwelona nqanaba lisezantsi analo xa efika, kwaye ejonge ukutsiba phezulu kangangoko kunokwenzeka ngexesha lophindaphindo ngalunye.
