Li-jacks tsa ho qhoma , joalo ka ha li tsejoa k'honthinenteng ea Amerika, ke boikoetliso bo matla ba ho qhomela 'meleng. Joalo ka ha lebitso le bontša, haholo-holo e kenyelletsa ho qhoma - 'me ke hona moo ho leng teng phephetso! Lebitso le tsoa ho jekete ea ho tlola lintho ea ho bapala ea bana, papali ea pampiri kapa popi ea lepolanka e etsang metsamao ea letsoho, leoto le 'mele e ts'oanang le boikoetliso ka bobona. Boikoetliso bona bo qalile ho sebelisoa nakong ea Ntoa ea I ea Lefatše, ke Ofisiri ea Sesole sa United States e ileng ea e ntlafatsa.
Ho tloha ka nako eo, e 'nile ea sebelisoa haholo koetlisong ea sesole lefatšeng ka bophara' me e boetse e fumane botumo e le boikoetliso bo nang le melemo e mengata. The jumping Jack e tsejoa ka tlas'a mabitso a 'maloa lefatšeng ka bophara; mohlala, lichaba tse tloaelehileng le United Kingdom li e bitsa ho qhoma ha linaleli, ka lebaka la sebōpeho se ikhethang se hlahang ha motho a etsa jacking jack.
ngoe. Latela Mokhoa o Nepahetseng oa ho etsa Jumping Jack
tse pedi. Ho Hlophisa Pele U Qhoma Li-Jacks Ho Bohlokoa
3. Li-Jumping Jacks li Molemo Bakeng sa ho Fokotsa Boima ho Fetisisa
Tse nne. Melemo ea Bone le Bophelo bo Botle bo Haholo ka Li-Jumping Jacks
5. Ho Jumping Jacks Up The Ante Ha ho tluoa ho Matla a mesifa
6. Matla a Pelo le Mats'oafo a Eketseha, Ha Li-jacks tsa ho Qoba li Itloaetsa khafetsa
7. Li-Jumping Jacks li Molemo ho Fokotsa Khatello ea Maikutlo, le ho Leleka ho Insomnia
8. Hlokomela ho Qoba Likotsi Ha U ntse U Etsa Li-Jumping Jacks
9. Lipotso ka Li-Jumping Jacks
Latela Mokhoa o Nepahetseng oa ho etsa Jumping Jack
Joalo ka lithupelo tsohle , ha u ntse u sebetsa ka jacking jack, u lokela ho ba hlokolosi 'me u fumane mokhoa oa hau hantle. Mona ke mokhoa oa ho qala. Ema o otlolohile, maoto a hao a kopane, khutlela morao 'me matsoho a mahlakoreng a' mele oa hau. O khumama mangole hanyenyane, qhomela moeeng, maoto a hao a koalehile ka thōko ho mahetla. Ha u ntse u etsa sena, matsoho a hao a tsamaea ka nako e le 'ngoe holim'a hlooho ea hau, ho ea holimo. Ebe u boloka lebelo le ts'oanang, qhomela morao sebakeng sa ho qala, u tlisa maoto a hao hammoho le matsoho a hao fatše.
Hlokomela hore matsoho a hau a se ke a oela ka thata mahlakoreng a 'mele oa hau. Ho e-na le hoo, boloka taolo 'me u li theole ka bonolo - hoo e ka bang, empa u se ke ua ama letheka la hao. Etsa li-reps tse ngata kamoo ho ka khonehang molemong o motle. Motho ea qalang a ka qala ka tse tharo lihlopha tsa 10 jumping jacks e 'ngoe le e' ngoe, e arotsoe le boikoetliso bo bong bo fokolang. Ntlafatsa butle butle, u ikemiselitse ho pheta-pheta bonyane makhetlo a 25-30 ka ho otlolla khafetsa.
Mofuta oa Pro: Tsepamisa maikutlo ho fumana ea hau mokhoa oa ho qhoma jack right, to optimize melemo ea bophelo bo botle .
Ho Hlophisa Pele U Qhoma Li-Jacks Ho Bohlokoa
Le hoja li-jacking jacks ka botsona li khothaletsoa e le e 'ngoe ea li-exercising tse ntle ka ho fetisisa tsa ho futhumatsa pele ho cardio, ho molemo hore ba qalang ba se ke ba itahlela ho bona ntle le ho futhumala hanyenyane pele ho nako. Pele u etsa li-jacking jacks, etsa li-squats tse 10-12, ho etsa hore mesifa ea hao ea serope le leoto e tsamaee, ebe u e latela ka mahlakoreng a 5-6 le matšoafo a pele ka lehlakoreng le leng.
U ka boela ua etsa mangole a mangata a phahameng pele u qala. Haeba u ho phetheha hantle novice , ho molemo ho nka keletso ho tsoa ho mokoetlisi oa setsebi pele u kenyelletsa li-jacking jacks kemisong ea hau ea boikoetliso. Ka tsela efe kapa efe, mamela 'mele oa hau' me u etse bonnete ba hore o lokiselitsoe ka mokhoa o lekaneng phello ea li-jacks tsa ho qhoma .
Mofuta oa Pro: Ho futhumatsa letsoho le mesifa ea maoto pele u leka ho qhoma lijeke.
Li-Jumping Jacks li Molemo Bakeng sa ho Fokotsa Boima ho Fetisisa
E 'ngoe ea linotlolo melemo ea ho qhoma li-jacks ke hore ke bona ba ho qetela boikoetliso ba pelo ! Ke karolo ea mokhoa oa boikoetliso o bitsoang 'plyometrics', o tsejoang hape e le koetliso ea ho tlola. Sena se kopanya tse ntle ka ho fetisisa tsa cardio, hammoho le ho hanyetsa. Boikoetliso bo bongata ba ho qhoma joalo ka ho tlola, li-burpe, ho tlola squat le ho tlola lebokose le tsona li oela sehlopheng sena.
Li-jacks tsa ho qhoma li sebetsa 'meleng oohle, ho etsa boikoetliso bo bongata bo tlatsetsang ho theola boima ba' mele hohle. E sebetsa maotong, mpeng le sebakeng sa mpa le matsoho, ho lumella ho theola boima ba 'mele libakeng tsena. Bona eketsa metabolism ea hau le ho chesa lik'hilojule tse ngata. Haeba u khona ho fihla halofo ea hora ea ho qhoma li-jack letsatsi le leng le le leng (le haeba li thekesela), u ka ’na ua chesa lik’hilojule tse 200!
Mofuta oa Pro: Leka ho qhoma li-jacks ho chesa lik'hilojule le ho lahleheloa ke lisenthimithara tsohle tsa mmele.
Melemo ea Bone le Bophelo bo Botle bo Haholo ka Li-Jumping Jacks
Li-jumping jacks ke mokhoa o motle oa ho ntlafatsa matla a masapo le bophelo bo botle. Masapo a bolokoa a le matla ha u etsa boikoetliso bona khafetsa, 'me masapo a lula a tiile. Li-jacks tsa ho qhoma li loketse ho thibela lefu la ho fokola ha masapo le osteoarthritis. Leha ho le joalo, haeba u utloa hore mangole a hao a na le tšusumetso e matla ho feta kamoo a ka khonang ha u ntse u qhoma, a boloke a kobehile hanyenyane, 'me u leke ho qhoma ha bonolo ho fokotsa matla.
Mofuta oa Pro: Qoba lefu la ho fokola ha masapo le ho qhoma li-jacks.
Ho Jumping Jacks Up The Ante Ha ho tluoa ho Matla a mesifa
Hammoho le ho ba boikoetliso bo botle ba cardio, li- jumping jacks le tsona li loketse ho haha mesifa e matla . Le hoja li se li le ntle joaloka litekanyo, e ntse e le e 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa ba cardio. Matsoho a hau a sebetsa hantle 'me a haha mesifa, joalo ka li-glutes, hamstrings, quads, manamane (mesifa eohle ea leoto ha e le hantle!). E boetse e sebetsa mesifa mokokotlong oa hau ho isa tekanyong e kholo, kahoo o mohato o le mong o haufi le a mpa e bataletseng !
Mofuta oa Pro: Aha matla a mesifa ho pota-pota matsoho a hau, maoto le mokokotlo ka li-jacking jacks.
Matla a Pelo le Mats'oafo a Eketseha, Ha Li-jacks tsa ho Qoba li Itloaetsa khafetsa
Joalo ka boikoetliso bo bongata ba cardio, jumping Jacks fana ka melemo ea pelo le methapo . E leka-lekanya lebelo la pelo ea hao, e eketsa phallo ea mali 'meleng oohle, e laola le ho boloka khatello ea mali, e thusa ho felisa k'holeseterole e mpe 'meleng, e thibela ho qala ha stroke kapa lefu la pelo.
Hammoho le melemo ea pelo le methapo, jumping Jacks e boetse e fana ka melemo ho matšoafo . Ho li etsa khafetsa ho koetlisa matšoafo a hao butle-butle hore a atolose bokhoni ba 'ona, a nke oksijene e eketsehileng le ho eketsa monyetla oa ho ikoetlisa.
Mofuta oa Pro: Tlosa mathata a pelo le methapo ka ho tlola li-jacks.
Li-Jumping Jacks li Molemo ho Fokotsa Khatello ea Maikutlo, le ho Leleka ho Insomnia
Ntle le melemo ya mmele , li- jumping jacks le tsona li fana ka melemo ea maikutlo le ea kelello. Boikoetliso bona bo matla bo ntša li-endorphin ka tlhaho, e leng lihomone tse thibelang khatello ea maikutlo le ho tepella maikutlong. Li boetse li u fa boikoetliso bo botle le ho thibela ho hlobaela.
Mofuta oa Pro: Leka ho qhoma ka masela bakeng sa maikutlo le melemo ea kelello.
Hlokomela ho Qoba Likotsi Ha U ntse U Etsa Li-Jumping Jacks
Leha ho le joalo jumping Jacks ke boikoetliso bo botle haholo ka bongata ba melemo, ho eletsoa ho nka mehato e seng mekae ho etsa bonnete ba hore u e fumana hantle. Sebelisa tšebeletso e bataletseng, ho fapana le e sa tsitsang e ka sitisang tšusumetso. Qoba samente haeba ho khoneha. Apara lieta tse loketseng , e nang le lintho tse etsang hore motho a tšohe.
Se ke oa lumella mokhoa oa hau hore o thekesele haeba o khathetse - ho e-na le hoo, nka khefu 'me u qale hape ha ho hlokahala. Mamela 'mele oa hau,' me haeba u ikutloa hore ha o sebetse ho uena ka lebaka la bohloko kapa likotsi, emisa boikoetliso 'me u fumane thuso ho mokoetlisi ea tšoanelehang mabapi le mokhoa oa ho e lokisa.
Mofuta oa Pro: Sebelisa lieta tse nepahetseng le sebaka se nepahetseng sa ho ikoetlisa ho etsa jumping Jacks.
Lipotso ka Li-Jumping Jacks
P. Motho o qoba likotsi tsa rotator cuff joang lehetleng, ha a ntse a etsa jumping jacks?
TSA. Tsela e bonolo le e molemo ka ho fetisisa ea ho qoba likotsi tsa mahetla (kaha li-jacking jacks li kenyelletsa tšebeliso e ngata ea matsoho le mahetla), ke ho leka halofo ea li-jack. Tsena li tšoana hantle le tsa li-jacking tse tloaelehileng , empa u lumeletsoe ho otla matsoho a hao mahlakoreng a ’mele oa hao ha a theoha, ’me u e nke feela halofo ea holimo ho e-na le ho ea holimo hloohong ea hao.
P. Na li-jacking tsa motlakase ke mofuta o matla ho feta oa ho tlola?
TSA. Hantle-ntle li-jacks tsa matla ke eng, 'me ke hobane'ng ha li le holimo ka holimo ho liqhomane tsa setso ? Li-jacks tsa matla li batla li tšoana, ka tekanyo e eketsehileng. Mona, motho o tlameha ho tsubella ho ea boemong bo tlaase ka ho fetisisa boo a ka bo khonang ha a ntse a theoha, 'me a ikemiselitse ho qhomela holimo kamoo ho ka khonehang nakong e 'ngoe le e 'ngoe ea ho pheta-pheta.
