Jacks masu tsalle , kamar yadda aka san su a cikin yankin Amurka, motsa jiki ne na tsalle-tsalle mai tsanani. Kamar yadda sunan ke nunawa, ya ƙunshi tsalle-tsalle - kuma a ciki akwai ƙalubalen! Sunan ya fito ne daga jakin tsalle-tsalle na yara masu nishadantarwa, wasan yara na takarda ko yar tsana na katako wanda ke yin hannu, ƙafa da motsin jiki kamar na motsa jiki da kansa. An fara amfani da atisayen ne a lokacin yakin duniya na daya, wanda wani jami'in sojan Amurka wanda ya kirkiro shi.
Tun daga wannan lokacin, an yi amfani da shi sosai wajen horar da sojoji a duniya kuma ya sami shahara a matsayin atisayen da ke da fa'idodi da yawa. An san jakin tsalle a ƙarƙashin sunaye da yawa a duniya; misali kasashen Commonwealth da Ingila suna kiranta da tsalle-tsalle na tauraro, saboda irin siffa ta musamman da ake samu idan mutum ya yi tsallen tsalle.
yadda ake kwance pores a fuska
daya. Bi Dabarar Dama don yin Jack mai tsalle
biyu. Dumama Kafin Jump Jacks yana da Muhimmanci
3. Jump Jacks suna da kyau ga Duk Ƙarfafa-Asara
Hudu. Yawan Kashi da Fa'idodin Lafiya Mai Girma Daga Jumping Jacks
5. Jump Jacks Up Ante Lokacin Da Ya zo Ƙarfin tsoka
6. Ƙarfin Zuciya Da Huhu Ya Ƙaruwa, Lokacin Yin Jump Jacks akai-akai
7. Jumping Jacks Suna da Girma don Rage Damuwa, da Kore Rashin barci
8. Kula Don Gujewa Rauni Yayin Yin Jumping Jacks
9. FAQs akan Jumping Jacks
Bi Dabarar Dama don yin Jack mai tsalle
Kamar duk motsa jiki , Lokacin da kake aiki a kan jack mai tsalle, kana buƙatar yin hankali da kuma samun fasaha naka daidai. Ga yadda ake farawa. Tsaya tsaye, tare da kafafunku tare, baya tsaye da hannaye zuwa sassan jikin ku. Dan karkatar da gwiwowinku kadan, tsalle cikin iska, tare da saukowa kafafun kafada da nisa. Yayin da kuke yin haka, hannayenku a lokaci guda suna motsawa bisa kan ku, har zuwa sama. Sa'an nan kuma kiyaye irin wannan ƙarfin, tsalle baya zuwa wurin farawa, kawo ƙafafunku tare da hannayenku ƙasa.
Kula da kada hannayenku su yi ƙasa da ƙarfi a sassan jikin ku. Maimakon haka, kula da sarrafawa kuma ku saukar da su a hankali - kusan, amma ba kawai taɓa kwatangwalo ba. Yi maimaitawa da yawa gwargwadon iyawa don ingantacciyar fa'ida. Mai farawa zai iya farawa da kusan uku sets na 10 tsalle jacks kowane, sarari tare da sauran ƙananan tasiri motsa jiki. Yi aiki a hankali a hankali, da nufin aƙalla 25-30 reps akai-akai akai-akai.
Nau'in Pro: Mai da hankali kan samun naku dabara jack tsalle dama, don ingantawa amfanin lafiya .
Dumama Kafin Jump Jacks yana da Muhimmanci
Duk da yake ana ba da shawarar jacks masu tsalle-tsalle a matsayin ɗaya daga cikin mafi kyawun motsa jiki na motsa jiki kafin cardio, yana da kyau cewa masu farawa kada su shiga cikin su ba tare da ɗan dumi ba. Kafin yin tsalle-tsalle, yi 10-12 squats, don samun tsokoki na cinya da ƙafafu suna tafiya, sa'an nan kuma bi shi tare da gefen 5-6 da lunges a kowane gefe.
Hakanan zaka iya yin wasu ƙananan gwiwoyi kafin farawa. Idan ka a cikakken dacewa novice , Zai fi kyau ka ɗauki shawara daga ƙwararren mai horarwa kafin ka haɗa jacks masu tsalle a cikin aikin motsa jiki na yau da kullum. Ko ta yaya, sauraron jikin ku kuma tabbatar an shirya shi sosai don aikin tasirin tsalle tsalle .
Nau'in Pro: Dumi hannu da tsokoki na ƙafa kafin gwada jacks masu tsalle.
Jump Jacks suna da kyau ga Duk Ƙarfafa-Asara
Ɗaya daga cikin maɓalli amfanin tsalle-tsalle shi ne cewa su ne na ƙarshe motsa jiki na zuciya ! Suna daga cikin rafin motsa jiki da ake kira 'plyometrics', wanda kuma aka sani da horar da tsalle. Wannan yana haɗuwa da mafi kyau a cikin cardio, tare da juriya. Yawancin atisayen tsalle kamar tsalle-tsalle, tsalle-tsalle, tsalle-tsalle da tsalle-tsalle suma suna shiga cikin wannan rukunin.
Jumping jacks aiki a kan dukan jiki, yin ga wani babban motsa jiki da cewa taimaka wa nauyi asara ko'ina. Yana aiki akan ƙafafu, ciki da yankin ciki da hannaye, yana ba da damar asarar nauyi a cikin waɗannan wurare. Su haɓaka metabolism kuma ƙona dukan adadin kuzari. Idan za ku iya zuwa rabin sa'a na tsalle tsalle a kowace rana (ko da idan sun kasance masu tayar da hankali), za ku iya ƙona yawancin adadin kuzari 200!
Nau'in Pro: Gwada tsalle jacks don ƙona calories kuma rasa inci a duk faɗin jiki.
Yawan Kashi da Fa'idodin Lafiya Mai Girma Daga Jumping Jacks
Jump jacks hanya ce mai kyau zuwa inganta girman kashi da lafiya. Ana kiyaye ƙasusuwa da ƙarfi lokacin da kuke yin wannan motsa jiki akai-akai, kuma ana kiyaye yawan ƙasusuwa. Jacks masu tsalle suna da kyau don kiyaye osteoporosis da osteoarthritis a bakin teku. Duk da haka, idan kun ji gwiwoyinku suna yin tasiri fiye da yadda za su iya yayin tsalle, ajiye su dan kadan, kuma ku gwada tsalle-tsalle masu laushi don rage tasirin.
Nau'in Pro: Ci gaba da osteoporosis tare da jacks masu tsalle.
yadda ake cire tan nan da nan
Jump Jacks Up Ante Lokacin Da Ya zo Ƙarfin tsoka
Tare da kasancewa mai kyau motsa jiki na zuciya, jacks masu tsalle-tsalle kuma sun dace don gina tsoka mai ƙarfi . Duk da yake ba su da kyau kamar nauyin nauyi, har yanzu suna ɗaya daga cikin mafi kyawun motsa jiki na cardio. Hannunku suna samun motsa jiki mai kyau kuma suna gina tsoka, kamar yadda glutes, hamstrings, quads, calves (dukkan tsokoki na ƙafarku a gaskiya!). Hakanan yana aiki da tsokoki akan ainihin ku zuwa babba, don haka kuna mataki ɗaya kusa da a lebur ciki !
Nau'in Pro: Gina ƙarfin tsoka a kusa da hannayenku, ƙafafu da ainihin ku tare da jacks masu tsalle.
Ƙarfin Zuciya Da Huhu Ya Ƙaruwa, Lokacin Yin Jump Jacks akai-akai
Kamar yawancin motsa jiki na cardio, jacks masu tsalle suna ba da fa'idodin zuciya da jijiyoyin jini . Yana daidaita yawan bugun zuciyar ku, yana ƙara yawan jini a cikin jiki, sarrafawa da kiyaye hawan jini, yana taimakawa wajen kawar da mummunan matakan cholesterol a cikin jiki, yana hana farawar bugun jini ko bugun zuciya.
Tare da fa'idodin bugun jini, jacks masu tsalle kuma suna bayarwa amfani ga huhu . Yin su akai-akai a hankali yana horar da huhun ku don faɗaɗa ƙarfin su, ɗaukar ƙarin iskar oxygen da haɓaka ƙofa don aikin jiki.
Nau'in Pro: Ka kawar da matsalolin zuciya da jijiyoyin jini tare da jacks masu tsalle.
Jumping Jacks Suna da Girma don Rage Damuwa, da Kore Rashin barci
Ban da amfanin jiki , tsalle-tsalle kuma suna ba da fa'idodin tunani da tunani. Wannan motsa jiki mai zurfi yana sake sakin endorphins a dabi'a, wanda shine hormones da ke kiyaye damuwa da damuwa. Suna kuma ba ku kyakkyawan motsa jiki da kuma kawar da rashin barci.
Nau'in Pro: Gwada tsalle jacks don motsin rai da fa'idar tunani.
Kula Don Gujewa Rauni Yayin Yin Jumping Jacks
yadda ake cire fata fata na gida magunguna
Yayin tsalle tsalle babban motsa jiki ne tare da fa'idodi masu yawa, yana da kyau a ɗauki ƴan matakan kiyayewa don tabbatar da cewa kuna samun daidai. Yi amfani da lebur, ko da sabis, maimakon maras nauyi wanda zai iya tsoma baki cikin tasirin. A guji siminti idan zai yiwu. Saka takalma masu dacewa , tare da masu ɗaukar girgiza.
Kada ku bari fasaharku ta yi rauni idan kun gaji - maimakon haka, ku huta kuma ku sake farawa idan kuna buƙata. Saurari jikin ku, kuma idan kun ji ba ya aiki a gare ku saboda ciwo ko raunin da ya faru, dakatar da motsa jiki kuma ku sami taimako daga ƙwararren mai horo kan yadda za ku magance shi.
Nau'in Pro: Yi amfani da takalma masu dacewa da saman motsa jiki mai kyau don yin tsalle-tsalle.
FAQs akan Jumping Jacks
Q. Ta yaya mutum zai guje wa raunin rotator cuff a kafada, yayin yin tsalle-tsalle?
TO. Hanya mafi sauƙi kuma mafi kyau don guje wa raunin kafada (tunda tsalle-tsalle ya ƙunshi yawan amfani da hannu da kafadu), shine gwada rabin jacks. Waɗannan daidai suke da jacks tsalle na yau da kullun , amma an ba ku damar buga hannayenku a gefen jikinku lokacin da suka sauko, kuma ku ɗauki rabi kawai a maimakon duk sama a kan ku.
Q. Shin jakunan wutar lantarki sun fi tsananin sigar jacks masu tsalle?
TO. Menene ainihin jacks ɗin wuta, kuma me yasa suke da daraja sama da jacks tsalle na gargajiya ? Makullan wuta kusan iri ɗaya ne, tare da ƙarin girma. Anan, dole ne mutum ya tsugunna zuwa matakin mafi ƙasƙanci wanda zai iya yayin da yake saukowa, da nufin yin tsalle gwargwadon iko yayin kowane maimaitawa.
