Kusvetuka jacks , sekuzivikanwa kwavanoitwa muAmerican subcontinent, kusvetuka kwakanyanya kwemuviri. Sezvinoratidzwa nezita racho, zvinonyanya kusanganisira kusvetuka - uye imomo ndimo mune dambudziko! Iro zita rinobva kune inovaraidza yevana chitoyi chekusvetuka jack, chitoyi chebepa kana chipopi chemapuranga chinoita ruoko, gumbo uye kufamba kwemuviri zvakafanana neiyo yekurovedzera pachayo. Chiitiko ichi chakatanga kushandiswa kutenderedza Hondo Yenyika I, neUnited States Army Officer akachigadzira.
Kubva ipapo, yakashandiswa zvakanyanya mukudzidziswa kwemauto pasi rese uye yakawanawo mukurumbira sechiitwa chine mabhenefiti akati wandei. The jumping Jack inozivikanwa pasi pemazita akawanda pasi rose; semuenzaniso, nyika dze commonwealth neUnited Kingdom dzinozvidaidza sekusvetuka kwenyeredzi, nekuda kwechimiro chakasiyana chinoumbwa kana munhu achiita jeko rekusvetuka.
Poshi. Tevera Iyo Yakarurama Tekiniki yekuita Jumping Jack
piri. Kudziya Usati Wasvetuka Jacks Kwakakosha
3. Jumping Jacks Yakanaka Kune Yese Pamusoro Kurema-Kurasikirwa
Four. Bone Density uye Hutano Hunobatsira Zvikuru Kubva Kusvetuka Jacks
5. Kusvetukira Jacks Kumusoro Iyo Ante Kana zvasvika kune Kusimba Kwetsandanyama
6. Mwoyo uye Lung Kugona Kuwedzera, Kana Kusvetuka Jacks Kunodzidziswa Nguva nenguva
7. Kusvetuka Jacks Kwakanaka Kuderedza Kushushikana, uye Kudzinga Kusarara
8. Chenjerera Kudzivirira Kukuvara Paunenge Uchiita Jumping Jacks
9. FAQs paJumping Jacks
Tevera Iyo Yakarurama Tekiniki yekuita Jumping Jack
Kuda zvese zviitwa , paunenge uchishanda pane jeko rekusvetuka, unofanirwa kuchenjerera uye uwane maitiro ako zvakanaka. Heino maitiro ekutanga. Mira wakatwasuka, nemakumbo ako pamwechete, musana wakatwasuka uye maoko kumativi emuviri wako. Kukotama mabvi ako zvishoma, svetuka mumhepo, makumbo ako achimhara kure-kure pamapfudzi. Paunoita izvi, maoko ako panguva imwe chete anofamba pamusoro pemusoro wako, kusvika kumusoro. Wobva wachengetedza kukurumidza kwakafanana, svetuka uchidzokera kunzvimbo yekutanga, uchiunza makumbo ako pamwechete uye maoko ako pasi.
Chenjerera kuti maoko ako haadonhe zvakaoma mativi emuviri wako. Pane kudaro, chengetedza kutonga uye udziise pasi zvinyoro - zvinenge, asi kwete kunyatsobata hudyu dzako. Ita mareps akawanda sezvinobvira kuti ubatsirwe zvakanyanya. Anotanga anogona kutanga neanenge matatu seti ye10 jumping jacks imwe neimwe, yakaparadzana nemamwe maekisesaizi akaderera. Shanda nzira yako zvishoma nezvishoma, uchivavarira kanenge 25-30 reps panguva yakatambanudzwa nguva nenguva.
Pro type: Tarisa pakutora yako kusvetuka jack maitiro right, to optimize hutano hunobatsira .
Kudziya Usati Wasvetuka Jacks Kwakakosha
Nepo kusvetuka jacks pachawo kunokurudzirwa seimwe yeakanakisa ekudziya-up maekisesaizi pamberi pe cardio, zvakanakisa kuti vanotanga vasanyure mavari pasina kusati kwatanga kudziya. Usati waita kusvetuka jacks, ita 10-12 squats, kuti chidya chako uye mhasuru dzegumbo dziende, wozoitevera ne5-6 kudivi uye kumberi mapapu kune rumwe rutivi.
Iwe unogona zvakare kuita mashoma epamusoro-mabvi usati watanga. Kana uri a yakakwana yekusimbisa muviri , zvakanakisa kutora zano kubva kumudzidzisi ane hunyanzvi usati waisa jeko rekusvetuka mumuitiro wako wekurovedza muviri. Chero nzira, teerera kune muviri wako uye ita shuwa kuti wakagadzirirwa zvakakwana kune iyo kukanganisa kwekusvetuka jacks .
Pro type: Dziisai ruoko uye mhasuru dzemakumbo usati waedza kusvetuka jacks.
Jumping Jacks Yakanaka Kune Yese Pamusoro Kurema-Kurasikirwa
Imwe yekiyi zvakanakira kusvetuka jacks ndechokuti ndivo vekupedzisira cardio exercise ! Iwo chikamu cheiyo nzira yekurovedza muviri inonzi 'plyometrics', inozivikanwawo sekusvetuka kudzidziswa. Izvi zvinosanganisa zvakanakisa mu cardio, pamwe nekupikisa. Mazhinji maekisesaizi ekusvetuka senge kusvetuka, burpees, squat kusvetuka uye kusvetuka kwebhokisi zvakare kunowira mukati mechikamu ichi.
Kusvetuka jacks kunoshanda pamuviri wese, kugadzira maekisesaizi makuru anobatsira pakurasikirwa nekurema kwese. Inoshanda pamakumbo, dumbu uye nzvimbo yedumbu nemaoko, zvichibvumira kuderedza uremu munzvimbo idzi. Ivo kuwedzera metabolism yako uye kupisa macalorie akawanda. Kana uchikwanisa kusvika hafu yeawa yekusvetuka jacks zuva rega rega (kunyangwe kana akadzedzereka), iwe unogona kupisa akawanda seanokwana mazana maviri emacalorie!
Pro type: Edza kusvetuka jacks kupisa macalorie uye kurasikirwa masendimita muviri wose.
Bone Density uye Hutano Hunobatsira Zvikuru Kubva Kusvetuka Jacks
Kusvetuka jacks inzira yakanaka yeku kunatsiridza kuwanda kwemapfupa uye utano. Mapfupa anochengetwa akasimba kana iwe uchiita chiito ichi nguva dzose, uye pfupa rinochengetwa rakasimba. Kusvetuka jacks kwakanakira kudzivirira osteoporosis uye osteoarthritis kure. Zvisinei, kana iwe uchinzwa kuti mabvi ako ari kutora simba rakawanda kupfuura zvaanogona kusvetuka, chengetedza zvishoma, uye edza kusvetuka zvinyoro zvishoma kuderedza kukanganiswa.
Pro type: Chengetedza osteoporosis kure nekusvetuka jacks.
Kusvetukira Jacks Kumusoro Iyo Ante Kana zvasvika kune Kusimba Kwetsandanyama
Pamwe chete nekuita zvakanaka cardio exercise, kusvetuka jacks zvakare kwakanakira kuvaka tsandanyama dzakasimba . Kunyange zvazvo vasina kunaka sezviyereso, ivo vachiri imwe yeanonyanya kushanda e cardio exercises. Maoko ako anowana basa rakanaka uye anovaka tsandanyama, sezvinoita glutes yako, hamstrings, quads, mhuru (yako yese mhasuru dzemakumbo chokwadi!). Inoshandawo mamhasuru ari pamusimboti wako kusvika pamwero mukuru, saka uri nhanho imwe padhuze ne flat stomach !
Pro type: Vaka simba remhasuru pamaoko ako, makumbo nepakati nekusvetuka jacks.
Mwoyo uye Lung Kugona Kuwedzera, Kana Kusvetuka Jacks Kunodzidziswa Nguva nenguva
Kufanana nemitambo yakawanda ye cardio, jumping Jacks inopa mabhenefiti emwoyo . Inodzikamisa kurova kwemwoyo wako, inowedzera kutenderera kweropa muviri wese, inodzora nekuchengetedza BP, inobatsira mukubvisa mazinga echolesterol yakaipa mumuviri, inodzivirira kutanga kwesitiroko kana kurwisa kwemoyo.
Pamwe chete nemoyo inobatsira, kusvetuka jacks zvakare kunopa zvinobatsira kumapapu . Kuzviita nguva nenguva kunodzidzisa zvishoma nezvishoma mapapu ako kuti awedzere kugona kwawo, achitora mweya weokisijeni uye kuwedzera chikumbaridzo chako chekuita zvemuviri.
Pro type: Chengetedza matambudziko emwoyo kure nekusvetuka jacks.
Kusvetuka Jacks Kwakanaka Kuderedza Kushushikana, uye Kudzinga Kusarara
Zvimwe kunze zvinobatsira mumuviri , majekiseni ekusvetuka anopawo zvikomborero zvepfungwa uye mupfungwa. Uku kurovedza muviri kwakanyanya kunoburitsa endorphins zvakasununguka, ari mahomoni anochengeta kushushikana uye kushushikana mupfungwa. Vanokupawo kurovedza muviri kwakanaka uye kunoita kuti usarara.
Pro type: Edza kusvetuka jacks nekuda kwemanzwiro uye pfungwa dzinobatsira.
Chenjerera Kudzivirira Kukuvara Paunenge Uchiita Jumping Jacks
Nepo jumping Jacks ibasa guru nehuwandu hwemabhenefiti, zvinokurudzirwa kutora matanho mashoma kuti uve nechokwadi chekuti uri kuzviwana nemazvo. Shandisa furati, kunyangwe sevhisi, pane kuti irege kutenderedza iyo inogona kukanganisa kukanganisa. Dzivisa simende kana zvichiita. Pfeka shangu dzakafanira , ine mashock absorbers.
Usarege nzira yako ichiderera kana wakaneta - panzvimbo iyoyo, tora zororo uye tangazve kana uchida. Teerera kumuviri wako, uye kana iwe uchinzwa kuti hausi kukushandira nekuda kwekurwadziwa kana kukuvara, mira kurovedza muviri uye uwane rubatsiro kubva kumurairidzi ane hunyanzvi pamusoro pekugadzirisa.
Pro type: Shandisa bhutsu dzakakodzera uye nzvimbo yekurovedza muviri chaiyo kuita majeko ekusvetuka.
FAQs paJumping Jacks
Q. Munhu anonzvenga sei kukuvara kwe rotator cuff mubendekete, uchiita kusvetuka jacks?
TO. Nzira iri nyore uye yakanakisa yekudzivirira kukuvara kwepafudzi (sezvo kusvetuka jacks kunosanganisira kushandiswa kwakanyanya kwemaoko nemapfudzi), ndeyekuyedza hafu jacks. Izvi zvakanyatsofanana ne nguva dzose kusvetuka jacks , asi unotenderwa kurovera maoko ako kumativi emuviri wako kana adzika, uye wotora pakati nepakati pane kuti ukwire nepamusoro pemusoro wako.
Mubvunzo
TO. Chii chaizvo majaki emagetsi, uye nei ari notch pamusoro pe zvechinyakare kusvetuka jacks ? Magetsi emagetsi anenge akafanana, ane dimension yakawedzerwa. Pano, munhu wacho anofanirwa kukwidibira kusvika padanho rakaderera raanokwanisa achimhara, uye achivavarira kusvetuka kumusoro sezvinobvira panguva yekudzokorora kwega kwega.
