Kudumpha Jacks , monga amadziwika ku America subcontinent, ndi masewera olimbitsa thupi kwambiri odumpha. Monga momwe dzinalo likusonyezera, kumakhudzanso kudumpha - ndipo m'menemo muli vuto! Dzinali limachokera ku jack yosangalatsa ya chidole chodumphira cha ana, chidole cha pepala kapena chidole chamatabwa chomwe chimapangitsa kuyenda kwa mkono, mwendo ndi thupi mofanana ndi masewerawo. Ntchitoyi idayamba kugwiritsidwa ntchito pa Nkhondo Yadziko I, ndi Msilikali wa United States yemwe adayambitsa.
Kuyambira nthawi imeneyo, wakhala akugwiritsidwa ntchito kwambiri pophunzitsa zankhondo padziko lonse lapansi ndipo apezanso kutchuka ngati masewera olimbitsa thupi omwe ali ndi ubwino wambiri. Jack jumping imadziwika pansi pa mayina angapo padziko lonse lapansi; mwachitsanzo, mayiko a commonwealth ndi United Kingdom amawatcha kuti nyenyezi kudumpha, chifukwa cha mawonekedwe apadera omwe amapangidwa pamene munthu akuchita jack jumping.
imodzi. Tsatirani Njira Yoyenera yopangira Jumping Jack
awiri. Kutenthetsa Musanadumphe Jacks Ndikofunikira
3. Ma Jumping Jacks Ndiabwino Pakuchepetsa Kunenepa Kwambiri
Zinayi. Kuchulukana kwa Mafupa ndi Ubwino Wathanzi Kwambiri Pama Jumping Jacks
5. Kudumpha Jacks Mmwamba Mpandamachokero Ante Pankhani ya Kulimba Kwa Minofu
6. Mtima ndi M'mapapo Kuchuluka, Pamene Kudumpha Jacks Amachitidwa Nthawi Zonse
7. Ma Jacks Odumphira Ndiabwino Kwambiri Kuchepetsa Kupsinjika, ndikuchotsa Kugona
8. Samalani Kupewa Zovulala Pamene Mukudumpha Ma Jacks
9 . Mafunso pa Jumping Jacks
Tsatirani Njira Yoyenera yopangira Jumping Jack
Monga masewera onse , pamene mukugwira ntchito yodumphira jack, muyenera kusamala ndikupeza njira yanu yoyenera. Umu ndi momwe mungayambire. Imani molunjika, ndi miyendo yanu pamodzi, kumbuyo molunjika ndi manja kumbali ya thupi lanu. Maondo anu pang'ono, kulumpha mu mlengalenga, ndi miyendo kutera pa phewa talitalikirana. Pamene mukuchita izi, manja anu amasuntha nthawi imodzi pamwamba pa mutu wanu, mpaka mmwamba. Ndiye kukhalabe ndi liwiro lomwelo, kulumpha kubwerera kumalo oyambira, kubweretsa miyendo yanu pamodzi ndi manja anu pansi.
Samalani kuti manja anu asakhale olimba m'mbali mwa thupi lanu. M'malo mwake, sungani kuwongolera ndikuwatsitsa mofatsa - pafupifupi, koma osakhudza m'chiuno mwanu. Chitani ma reps ambiri momwe mungathere kuti mupindule bwino. Woyamba akhoza kuyamba ndi pafupifupi atatu seti 10 zodumpha jacks chilichonse, chosiyana ndi zina zolimbitsa thupi zochepa. Gwirani ntchito pang'onopang'ono, ndikuyang'ana kubwereza 25-30 pafupipafupi pafupipafupi.
Mtundu wa Pro: Yang'anani pakupeza zanu kudumpha jack luso kulondola, kukhathamiritsa ubwino wathanzi .
Kutenthetsa Musanadumphe Jacks Ndikofunikira
Ngakhale ma jacks odumphira okha amalimbikitsidwa ngati imodzi mwazochita zolimbitsa thupi kwambiri zolimbitsa thupi musanayambe cardio, ndibwino kuti oyamba kumene asalowemo popanda kutentha pang'ono. Musanayambe kudumpha jacks, kuchita 10-12 squats, kuti ntchafu ndi mwendo minofu kuyenda, ndiye kutsatira izo ndi 5-6 mbali ndi kutsogolo mapapu mbali iliyonse.
Mukhozanso kuchita maondo ochepa musanayambe. Ngati ndiwe a wathunthu olimba novice , ndi bwino kutengera upangiri wochokera kwa katswiri wophunzitsa musanaphatikizepo ma jacks odumpha muzochita zanu zolimbitsa thupi. Mulimonsemo, mverani thupi lanu ndikuwonetsetsa kuti lili lokonzekera bwino zotsatira za kudumpha jacks .
Mtundu wa Pro: Kutenthetsa mkono ndi minofu ya miyendo musanayese kulumpha jacks.
Ma Jumping Jacks Ndiabwino Pakuchepetsa Kunenepa Kwambiri
Chimodzi mwa makiyi ubwino wa kudumpha jacks Ndikuti iwo ndiwo otsiriza masewera a cardio ! Ndi gawo la masewera olimbitsa thupi otchedwa 'plyometrics', omwe amadziwikanso kuti kulumpha maphunziro. Izi zikuphatikiza zabwino kwambiri mu cardio, komanso kukana. Zochita zambiri zodumphira monga kudumpha, ma burpees, kudumpha kwa squat ndi kudumpha mabokosi zimagweranso m'gululi.
Kudumpha jacks ntchito pa thupi lonse, kupanga zolimbitsa thupi kwambiri kumathandiza kuwonda lonse. Zimagwira ntchito pamiyendo, m'mimba ndi m'mimba ndi m'manja, zomwe zimapangitsa kuti thupi likhale lolemera m'madera awa. Iwo onjezerani metabolism yanu ndikuwotcha ma calories ambiri. Ngati mwakonzeka kupita theka la ola la kulumpha jacks tsiku lililonse (ngakhale atagwedezeka), mutha kuwotcha ma calories 200!
Mtundu wa Pro: Yesani kulumpha ma jacks kuti awotche zopatsa mphamvu ndi kutaya mainchesi thupi lonse.
Kuchulukana kwa Mafupa ndi Ubwino Wathanzi Kwambiri Pama Jumping Jacks
Kudumpha jacks ndi njira yabwino onjezerani kachulukidwe ka mafupa ndi thanzi. Mafupa amakhala olimba mukamachita izi pafupipafupi, ndipo fupa limasungidwa bwino. Ma jacks odumpha ndi abwino kuteteza matenda a osteoporosis ndi osteoarthritis. Komabe, ngati mukumva kuti mawondo anu akugwira ntchito kwambiri kuposa momwe angathere pamene mukudumpha, asungeni opindika pang'ono, ndipo yesani kudumpha mofatsa kuti muchepetse mphamvuyo.
Mtundu wa Pro: Pewani matenda a osteoporosis ndi kudumpha jacks.
Kudumpha Jacks Mmwamba Mpandamachokero Ante Pankhani ya Kulimba Kwa Minofu
Pamodzi ndikuchita masewera olimbitsa thupi a cardio, ma jacks odumpha nawonso ndi abwino kuti apange minofu yamphamvu . Ngakhale kuti sali abwino ngati zolemera, akadali amodzi mwa masewera olimbitsa thupi a cardio. Mikono yanu imapanga masewera olimbitsa thupi bwino ndikumanga minofu, monganso ma glutes anu, hamstrings, quads, ng'ombe (minofu ya mwendo wanu wonse!). Zimagwiranso ntchito minofu pachimake chanu pamlingo waukulu, kotero muli sitepe imodzi kuyandikira a m'mimba yopanda kanthu !
Mtundu wa Pro: Mangani mphamvu za minofu kuzungulira mikono yanu, miyendo ndi pachimake ndi ma jacks odumpha.
Mtima ndi M'mapapo Kuchuluka, Pamene Kudumpha Jacks Amachitidwa Nthawi Zonse
Monga masewera ambiri a cardio, kudumpha jacks kumapereka mapindu a mtima . Imalinganiza kugunda kwa mtima wanu, imawonjezera kufalikira kwa magazi m'thupi lonse, imayang'anira ndikusunga kuthamanga kwa magazi, imathandizira kuchotsa cholesterol yoyipa m'thupi, imateteza kuyambika kwa sitiroko kapena matenda amtima.
Pamodzi ndi mapindu a mtima, kulumpha jacks kumaperekanso ubwino m'mapapo . Kuchita nawo pafupipafupi kumaphunzitsa mapapu anu kuti akulitse mphamvu zawo, kutenga mpweya wochulukirapo ndikuwonjezera mwayi wanu wochita masewera olimbitsa thupi.
Mtundu wa Pro: Pewani mavuto amtima ndi kulumpha ma jacks.
Ma Jacks Odumphira Ndiabwino Kwambiri Kuchepetsa Kupsinjika, ndikuchotsa Kugona
Kupatulapo mapindu akuthupi , kudumpha jacks kumaperekanso mapindu amalingaliro ndi malingaliro. Kuchita masewera olimbitsa thupi kumeneku kumatulutsa ma endorphin mwachibadwa, omwe ndi mahomoni omwe amalepheretsa kupsinjika maganizo ndi kuvutika maganizo. Amakupatsaninso masewera olimbitsa thupi abwino komanso kuti musamagone.
Mtundu wa Pro: Yesani kulumpha Jacks chifukwa chamalingaliro ndi ubwino wamaganizo.
Samalani Kupewa Zovulala Pamene Mukudumpha Ma Jacks
Pamene kudumpha jacks ndi masewera olimbitsa thupi ndi maubwino ambiri, ndikofunikira kuti mutengepo njira zingapo zodzitetezera kuti mutsimikizire kuti mukuchita bwino. Gwiritsani ntchito lathyathyathya, ngakhale ntchito, m'malo mopanda kusuntha zomwe zingasokoneze zotsatira zake. Pewani simenti ngati n'kotheka. Valani nsapato zoyenera , yokhala ndi zoziziritsa kukhosi.
Musalole kuti njira yanu ikulepheretseni ngati mwatopa - m'malo mwake, pumulani ndikuyambiranso ngati mukufuna. Mvetserani thupi lanu, ndipo ngati mukuwona kuti silikugwira ntchito chifukwa cha ululu kapena kuvulala, siyani masewera olimbitsa thupi ndikupeza thandizo kuchokera kwa mphunzitsi woyenerera momwe mungawathetsere.
Mtundu wa Pro: Gwiritsani ntchito nsapato zoyenera komanso malo ochitira masewera olimbitsa thupi oyenera kuchita ma jacks odumpha.
Mafunso pa Jumping Jacks
Q. Kodi munthu amapewa bwanji kuvulala kwa ma rotator cuff paphewa, pochita kudumpha jacks?
KWA. Njira yosavuta komanso yabwino kwambiri yopewera kuvulala pamapewa (popeza ma jacks odumpha amaphatikiza kugwiritsa ntchito kwambiri mikono ndi mapewa), ndikuyesa ma jack hafu. Izi ndizofanana ndendende ndi jacks wokhazikika , koma mumaloledwa kugunda manja anu m’mbali mwa thupi lanu pamene atsika, ndipo mutengere theka la m’mwamba m’malo mokwera pamwamba pa mutu wanu.
Q. Kodi ma jacks amphamvu ndi mtundu wokulirapo wa ma jaki odumpha?
KWA. Kodi ma jacks amphamvu ndi chiyani, ndipo chifukwa chiyani ali pamwamba pawo miyambo kudumpha Jacks ? Magetsi amagetsi ali pafupifupi ofanana, ndi gawo lowonjezera. Apa, munthuyo amayenera kudumpha mpaka kufika pamlingo wotsikitsitsa womwe angathe pamene akutera, ndikuyang'ana kudumpha pamwamba momwe angathere panthawi yonse yobwereza.
