Indlela ukwenza umthambo "Ukutsiba Jack"

mzobo Fine kufuna ixesha elininzi ixesha, amandla kunye notyalo-mali. Loo ngemibono iye yaphuhliswa kuluntu namhlanje. Kodwa ke, iingcali zikholelwa ukuba ukungakwazi ukumlandela ngenxa yaso nasiphi na isizathu, unako ukubuyisela ngokupheleleyo kwezinye umzimba ngosuku nokutya okusempilweni. Siza kuthetha ngayo kwindawo yokuqala. Okanye mandithi, malunga isiphumo yempilo enika umthambo "Ukutsiba Jack" (or "Ukutsiba Jack"). Indlela ukuliphumeza yaye izinto abazithethayo ncomo enongwe abadlali?

nemisipha ekujoliswe

Yinto eyaziwayo ukuba qiniseka ukuba "Ukutsiba Jack" - kumsebenzi isetyenziselwa uqeqesho nonyamezelo amajoni. umthwalo Main ekwenzeni iwela ephangweni. inxaxheba Secondary yamnkelwe izihlunu esiswini kunye namathole. Kuyaphawuleka ukuba ayenzi kufuna ukuba kukho isithuba amaninzi uqeqesho kunye nezixhobo ezongezelelweyo kwi ngohlobo dumbbell okanye ngentambo. Yanele ukuba usebenzise eyakho ubunzima bomzimba wakho.

ukusebenza

Kunzima ukuhlola ngokupheleleyo isiphumo ukuba "Ukutsiba Jack" (exercise). Iifoto kunye nevidiyo komsebenzi zakhe zabonisa lula, kodwa bazibandakanye phantse onke amaqela kwezihlunu. Ngexesha uqeqesho rhoqo uvela bhetyebhetye, iphucule ukulungelelanisa zeentshukumo. Ukuzilolonga unawo umzimba aerobic. Amakishiweyo ukuyilwa ngokukhawuleza umzobo, uqhuba, umzekelo, eshiya emacaleni ukuba abaqeqeshi zidla ngokubizwa ngokuba "ezindlebeni." Ukuba yenziwe ngokuchanekileyo, kuya kuba ngeempundu elastic ngakumbi, isisu unokukhawuleza shwaka. Asimele ngaphandle ukusebenza anti-cellulite kunye nomphumela omuhle isixokelelwano sokuphefumla. Ukuze ngokukhawuleza nayo yonke le nto kuwe, kufuneka umthambo rhoqo, ukugcina imo kunye nokwandisa ixesha kunye iqela leendlela.

bendlela

Umthambo "Jumping Jack" ngamanye amaxesha ibizwa ngokuba enye ukubaleka abantu amavila. Ngapha koko, ukuba nangona malunga nemiba, akubikho ihamba phambili, kwinkcaso ukungena komoya. Kakade ke, kusenokwenzeka yaye kucetyiswa ukwenza phandle. Noko ke, oku akuzange luzakubuyisela njengomtyibilizi iyingenelo okanye ukuhamba. Kwaye ukuze kufikelelwe isiphumo ezinqwenelekayo "Ukutsiba Jack" kwenziwa phambili kunye nezinye izinto ezisebenzayo. Oku mhlawumbi indlala kuphela kwalo msebenzi. Iimbaleki, ngasendleleni, sebenzisa ukuba othe phezulu, ukuzifudumeza izihlunu zomzimba.

Izimo

Izimo kulo mzekelo ayahlukanga ukusuka iingcebiso eqhelekileyo ukuba imisebenzi ebhalwe "Cardio." Umthambo "Jumping Jack" akufuneki sibaqhelisele abantu zokonzakala umnqonqo, amalungu amadolo kunye kwezifo inkqubo sentliziyo. Ithuba postoperative naye contraindication. Phambi ukuqeqesha kungcono ukuba udibane nogqirha okanye ukufaneleka umfundisi.

ndlela yokusebenza

Emva inkcazelo enjalo ukuba abantu ukungabikho naziphi na izithintelo, Kakade ke, ungafuna ukuzama umsebenzi "Ukutsiba Jack". Technique ngayo ilula.

Ukuqala isikhundla: Yima ngeenyawo bakho bayitshise ububanzi igxalaba, izandla ibanzi enye, uphose emacaleni.

Uphefumlela ngaphakathi kunye nokukhupha ukwenza iintlantsi. Imilenze ngaxeshanye, alaqhenqetha banzi iyodwa, waza izandla zakhe kabukhali kuphakamisa ngentla kwentloko yakhe, uze uqhwabe izandla zakho. Wena ke ukubuyela kwindawo yokuqala, thatha umpefumlo. Kwakhona, kwi siphefumla, ukuphinda ngokutsiba. Bukela elungiselelwe ukuphefumla nesantya.

Option 2. Umqhaphu phezu kwentloko yakhe, ukuba enze kulawulo zokuphefumla isingqisho lo msebenzi. Noko ke, kunokuba engeyomfuneko. Kungenjalo, unako phakamisa iingalo zakho phezulu iintende ezivulekileyo phambili. Ukuba kufuneka umthwalo owongezelelweyo izihlunu iingalo, kusenokwenzeka ukuba kukho ubunzima ngesandla ukukhanya okanye ukulungisa ezizodwa iingxowa-izikali. Noko ke, kule imeko, amandla, ubude kunye nomgangatho zoqeqesho lincitshiswe. Xa ukuhamba kakuhle emva ukulungiselela emzimbeni kakhulu kweli nqanaba.

Tips

Indlela ukusebenzisa "Ukutsiba Jack" sele kucacile. A ubuchule eqhelekileyo ngokuqhelekileyo kwetyiswe ngokukhawuleza. Noko ke, nangona ngokukhululeka yayo ibonakale, kukho ezininzi kujonge izinto. Kufuneka bathobele ukufumana isiphumo esichanekileyo emzimbeni.

• Landela nangokuhamba msebenzi. Kufuneka kube fast, ngokusisigxina. Ukuba kukho ukusilela koqiniso, kungcono uyeke kwaye uqale kwakhona. Xa umculo okanye amanqaku ingasetyenziswa njengoncedo ukulawula zokuphefumla isingqisho.
• Xa utsibela akuthethi kugoba umva kwaye musa slouch. Ngasemva kufuneka ibe ngqo. Tsala iingalo phezulu. Khangela ukuba balance kufuneka ibhekiswe phambili. Unyawo uzinzo iyanyibilika kancinane ngesandla.
• Ukuba msebenzi yenziwa iindlela eziliqela, lethuba lokuphumla mayingagqithi kwimizuzu. Ukuba kuya kuba ixesha elide, oko kakubi kuchaphazela isingqisho intliziyo.
• Kwakhona, ngaphambi kokuba ukuziqhelanisa imithambo "Ukutsiba Jack" kufuneka wolule umzimba wakho kancinane, ingakumbi iqatha, idolo kunye namalungu negxalaba.
• Yenza lo msebenzi kufuneka zibe iimpahla ekhululekile ngaphandle izacholo, nezidanga. Kubalulekile ukuba athobele le intuthuzelo ubuninzi nenkululeko ongavelisi siphuma isingqisho.
• Umthambo "Jumping Jack" Kucetyiswa ukuba kwenziwe ngaphambi esidlweni kangangesiqingatha seyure okanye iyure. Emva kokuba oko kuyimfuneko ukwenza kancinci efana ukuba izinga intliziyo lubuyele kwisiqhelo. Ukuvunyelwa ukuba basele amanzi.

• Xa kungekho tyala musa ukuhlala okanye ulale phantsi emva koqeqesho. Le isiphakamiso kusebenza kuzo zonke iindiidi imithambo esebenzayo.
• "Jumping Jack" umangalela umzimba kunye vivacity kwaye ikuvumela ukugcina isandi kwada kwangokuhlwa. Ngoko ke, ixesha elifanelekileyo ukuqhelisela ngayo kusasa. imisebenzi ngokulinganisela njengokuba phambi lokulala kunokubangela ukuphuthelwa.
• Kakade ke, isimo sengqondo ebaluleke kakhulu entle kuqeqesho. Yena unika ukudambisa umzimba kunye nokuzithemba amakhono abo. Iingcinezelo kufuneka ibe sengqiqweni, ngokungqinelana ne-iimpawu kunye nobume bempilo ye ephilayo.

reviews

Iimbaleki ezininzi eyiyo kunye nabaxhasi indlela yokuphila esempilweni ukuqinisekisa imiphumo emihle enika umthambo "Ukutsiba Jack". Indlela ukukwenza oko? Le Mboniselo akubangi iingxaki. iziphumo ephawuleka kakhulu. Ukuze ngokukhawuleza ukufikelela abahlohli yayo sincoma abaqhuba lo msebenzi imizuzu engama-15 ngosuku.

Isantya fast ikhuthaza igazi kwegazi kakuhle emzimbeni, kuwanelisa kunye ioksijini, kwaye ngenxa yoko, ukwandisa ukutya. Yiloo nto abasetyhini kunye namadoda amaninzi basebenzisa ukusebenzisa for fast nolusebenzayo Ukwehla kobunzima kunye nokwakha umzimba. Kakade ke, okona kungcono ezisetyenziswa kunye neminye imisebenzi emzimbeni. Ngokoluvo leengcali esinye, lo msebenzi "Ukutsiba Jack" - uvale ngqindilili zibe nekamva esempilweni. Ukuba isebenze ngokuchanekileyo rhoqo, onke ukomeleza ukutya oluchanekileyo, kusenokwenzeka ukuba ufumane mzobo enomtsalane nemilo esempilweni ngexeshana elifutshane.