Ojeke abagxumayo , njengoba zaziwa ezwekazini laseMelika, kuwukuvivinya umzimba okujulile kokugxuma. Njengoba igama liphakamisa, ikakhulukazi kubandakanya ukugxuma - futhi lapho kukhona inselelo! Igama livela kujekhi wokugxuma wamathoyizi wezingane, ithoyizi lephepha noma unodoli wokhuni owenza ukunyakaza kwengalo, umlenze nomzimba kufane nalokho kokuzivocavoca ngokwako. Ukuzivocavoca kwaqala ukusetshenziswa ngesikhathi seMpi Yezwe I, yiSikhulu Sezempi Sase-United States esasungula.
Kusukela lapho, iye yasetshenziswa kakhulu ekuqeqesheni impi emhlabeni wonke futhi ithole ukuduma njengendlela yokuzivocavoca enezinzuzo eziningana. Ujeke ogxumayo waziwa ngaphansi kwamagama amaningana emhlabeni wonke; isibonelo, izizwe ezivamile kanye ne-United Kingdom zibhekisela kukho njengokugxuma kwenkanyezi, ngenxa yesimo esiyingqayizivele esakheka lapho umuntu enza i-jumping jack.
eyodwa. Landela Isu Elilungile ukuze wenze i-Jumping Jack
ezimbili. Ukufudumala Ngaphambi Kokugxuma Amajack Kubalulekile
3. Ama-Jumping Jacks Alungele Konke Ukunciphisa Isisindo
Ezine. Ukuminyana Kwamathambo kanye Nezinzuzo Zezempilo Kakhulu Kumajeke Agxuma
5. I-Jumping Jacks Up The Ante Uma Kukhulunywa Ngamandla Emisipha
6. Amandla enhliziyo namaphaphu ayanda, lapho ama-Jumping Jacks enziwa njalo
7. Ama-Jumping Jacks Mahle Ekwehliseni Ingcindezi, Futhi Axoshe Ukuqwasha
8. Qaphela Ukuze Ugweme Ukulimala Ngenkathi Wenza Ama-Jumping Jacks
9. Imibuzo Evame Ukubuzwa Ngama-Jumping Jacks
Landela Isu Elilungile ukuze wenze i-Jumping Jack
Thanda zonke izivivinyo , uma usebenza ku-jumping jack, udinga ukuqaphela futhi ulungise indlela yakho. Nansi indlela yokuqalisa. Yima uqonde, imilenze yakho ihlangene, ubuyele uqonde futhi izingalo zibe sezinhlangothini zomzimba wakho. Ukugoba kancane amadolo akho, gxuma emoyeni, imilenze yakho ihlale iqhelelene ngamahlombe. Njengoba wenza lokhu, izandla zakho ngesikhathi esisodwa zihamba phezu kwekhanda lakho, yonke indlela ukuya phezulu. Bese ugcina umfutho ofanayo, gxuma ubuyele endaweni yokuqala, ulethe imilenze yakho ndawonye nezandla zakho phansi.
Qaphela ukuthi izandla zakho azihlali kanzima emaceleni omzimba wakho. Esikhundleni salokho, gcina ukulawula futhi uzehlise ngobumnene - cishe, kodwa ungathinti izinqe zakho. Yenza ama-reps amaningi ngangokunokwenzeka ukuze uthole inzuzo enkulu. Osaqalayo angaqala cishe ngezintathu amasethi angu-10 ojekhi be-jumping ngayinye, ihlukaniswe nezinye izivivinyo ezinomthelela ophansi. Yenyuka kancane kancane, uhlose okungenani ukuphindaphinda okungu-25-30 endaweni enwetshiwe njalo.
Uhlobo lwePro: Gxila ekutholeni okwakho jumping jack technique kwesokudla, ukuthuthukisa izinzuzo zezempilo .
Ukufudumala Ngaphambi Kokugxuma Amajack Kubalulekile
Ngenkathi ama-jumping jacks ngokwawo enconywa njengenye yezindlela zokuzivocavoca ezingcono kakhulu zokuzivocavoca ngaphambi kwe-cardio, kuhle kakhulu ukuthi abaqalayo bangangeni kuwo ngaphandle kokufudumala kancane. Ngaphambi kokwenza ama-jumping jacks, yenza ama-squats angu-10-12, ukuze wenze imisipha yakho yethanga nomlenze uhambe, bese ulandelela ngamaphaphu angu-5-6 ohlangothini ngalunye ohlangothini ngalunye.
Ungenza futhi amadolo aphezulu ambalwa ngaphambi kokuthi uqale. Uma u-a ephelele imfundamakhwela yokufaneleka , kungcono kakhulu ukuthatha iseluleko kumqeqeshi oqeqeshiwe ngaphambi kokufaka ama-jumping Jacks esimisweni sakho sokuzivocavoca. Noma iyiphi indlela, lalela umzimba wakho futhi uqiniseke ukuthi ulungiselelwe ngokwanele umthelela wokugxuma ojeke .
Uhlobo lwePro: Zifudumeze ingalo kanye nemisipha yemilenze ngaphambi kokuzama ukugxuma ojeke.
Ama-Jumping Jacks Alungele Konke Ukunciphisa Isisindo
Omunye ukhiye izinzuzo jumping Jacks ukuthi bangabokugcina umsebenzi we-cardio ! Ziyingxenye yomzila wokuvivinya umzimba obizwa ngokuthi ‘i-plyometrics’, eyaziwa nangokuthi ukuqeqeshwa kwe-jump. Lokhu kuhlanganisa okuhamba phambili kwe-cardio, kanye nokumelana. Izivivinyo eziningi zokugxuma njengokweqa, ama-Burpees, ukugxuma kwe-squat kanye nokweqa amabhokisi nakho kuwela ngaphakathi kwalesi sigaba.
Ama-jumping jacks asebenza kuwo wonke umzimba, okwenza ukuzivocavoca okukhulu okunomthelela ekwehleni kwesisindo wonke. Isebenza emilenzeni, esiswini kanye nendawo yesisu nasezingalweni, okuvumela ukulahlekelwa kwesisindo kulezi zindawo. Bona ukwandisa imetabolism yakho bese ushisa ama-calories amaningi. Uma ukwazi ukuya isigamu sehora sokugxuma ojeke nsuku zonke (ngisho noma enyakaziswa), kungenzeka ukuthi ushise ama-calories angu-200!
Uhlobo lwePro: Zama ukugxuma ama-jacks ukushisa ama-calories futhi ulahlekelwe ngamasentimitha kuwo wonke umzimba.
Ukuminyana Kwamathambo kanye Nezinzuzo Zezempilo Kakhulu Kumajeke Agxuma
Ama-jumping jacks ayindlela enhle yokwenza ngcono ukuminyana kwamathambo kanye nempilo. Amathambo agcinwa eqinile uma wenza lo msebenzi njalo, futhi isisindo samathambo sigcinwa siqinile. Amajekhi okugxuma afanelekile ukugcina i-osteoporosis kanye ne-osteoarthritis kude. Kodwa-ke, uma uzwa ukuthi amadolo akho athatha amandla angaphezu kwalawo angawenza ngenkathi ugxuma, wagcine egobile, bese uzama ukweqa okuthambile ukuze unciphise umthelela.
Uhlobo lwePro: Gcina i-osteoporosis kude ngokugxuma ojeke.
I-Jumping Jacks Up The Ante Uma Kukhulunywa Ngamandla Emisipha
Kanye nokuba nokuzivocavoca okuhle kwe-cardio, amajekhi okugxuma nawo alungele ukwakha imisipha enamandla . Nakuba zingezinhle njengezisindo, zisengenye yezivivinyo ze-cardio eziphumelela kakhulu. Izingalo zakho zithola ukujima okuhle futhi zakha imisipha, njengoba kwenza ama-glutes akho, ama-hamstrings, ama-quads, amathole (yonke imisipha yomlenze wakho eqinisweni!). Isebenza futhi imisipha enkabeni yakho ngezinga elikhulu, ngakho-ke uyisinyathelo esisodwa esiseduze isisu esiyisicaba !
Uhlobo lwePro: Yakha amandla emisipha ezungeze izingalo zakho, imilenze kanye nomgogodla ngamajekhi agxumayo.
Amandla enhliziyo namaphaphu ayanda, lapho ama-Jumping Jacks enziwa njalo
Njengokuzivocavoca okuningi kwe-cardio, ama-jumping Jacks anikeza izinzuzo zenhliziyo nemithambo yegazi . Ilinganisa izinga lokushaya kwenhliziyo yakho, ikhuphule ukujikeleza kwegazi kuwo wonke umzimba, ilawule futhi igcine umfutho wegazi, isiza ekuqedeni amazinga e-cholesterol embi emzimbeni, ivimbele ukuqala kohlangothi noma isifo senhliziyo.
Kanye nezinzuzo zenhliziyo nemithambo yegazi, ama-jumping Jacks nawo ayatholakala izinzuzo emaphashini . Ukuwenza njalo kuqeqesha kancane kancane amaphaphu akho ukuthi andise umthamo wawo, athathe umoya-mpilo owengeziwe futhi kwandise umkhawulo wakho wokunyakazisa umzimba.
Uhlobo lwePro: Gcina izinkinga zenhliziyo nemithambo yegazi kude nama-jumping Jacks.
Ama-Jumping Jacks Mahle Ekwehliseni Ingcindezi, Futhi Axoshe Ukuqwasha
Ngaphandle kwalokho izinzuzo zomzimba , ojack jumping nabo banikeza izinzuzo ezingokomzwelo nezingokwengqondo. Lokhu kuvivinya umzimba okunamandla kukhipha ama-endorphin ngokwemvelo, okungamahomoni agcina ukucindezeleka nokucindezeleka kungasekho. Futhi zikunikeza ukujima okuhle futhi zinqande ukuqwasha.
Uhlobo lwePro: Zama jumping Jacks for imizwa kanye nezinzuzo zengqondo.
Qaphela Ukuze Ugweme Ukulimala Ngenkathi Wenza Ama-Jumping Jacks
Ngenkathi ama-jumping Jacks kuwumsebenzi omuhle kakhulu ngenqwaba yezinzuzo, kuyancomeka ukuthi uthathe izinyathelo zokuphepha ezimbalwa ukuze uqiniseke ukuthi uthola kahle. Sebenzisa iflethi, isevisi elinganayo, kunendlela eguquguqukayo engaphazamisa umthelela. Gwema usimende uma kungenzeka. Gqoka izicathulo ezifanele , ngezinqamuli ukushaqeka.
Ungavumeli indlela yakho intenga uma ukhathele - kunalokho, thatha ikhefu bese uqala kabusha uma udinga. Lalela umzimba wakho, futhi uma uzwa ukuthi awukusebenzeli ngenxa yobuhlungu noma ukulimala, yeka ukuvivinya umzimba futhi uthole usizo kumqeqeshi oqeqeshiwe mayelana nendlela yokukulungisa.
Uhlobo lwePro: Sebenzisa izicathulo ezifanele kanye nendawo yokujima efanele ukuze wenze ojeke bokugxuma.
Imibuzo Evame Ukubuzwa Ngama-Jumping Jacks
Q. Umuntu ukugwema kanjani ukulimala kwe-rotator cuff ehlombe, ngenkathi enza ojeke bokugxuma?
KUYA. Indlela elula nengcono kakhulu yokugwema ukulimala ehlombe (njengoba ama-jumping Jacks ahilela ukusetshenziswa kakhulu kwezingalo namahlombe), ukuzama ojeke. Lezi zifana ncamashi ne ama-jumping ajwayelekile , kodwa uvunyelwe ukuthi ushaye izingalo zakho ezinhlangothini zomzimba wakho lapho zehla, futhi uzithathe uphakathi nendawo nje esikhundleni sokukhuphukela phezulu phezu kwekhanda lakho.
Q. Ingabe ojekhi bamandla bayinguqulo eqine kakhulu yojeke abagxumayo?
KUYA. Ayini ngempela ama-jacks amandla, futhi kungani engaphezulu kwe-notch bendabuko jumping Jacks ? Ojeke bamandla bacishe bafane, banobukhulu obungeziwe. Lapha, umuntu kufanele agxume aze afike ezingeni eliphansi ngangokunokwenzeka lapho ehla, futhi ehlose ukugxumela phezulu ngangokunokwenzeka phakathi nokuphindaphinda ngakunye.
