How kuita maekisesaizi "Jumping Jack"

Fine mufananidzo kunoda nguva, nesimba uye upfumi zvemari. mumwe kufanana nevechiduku kwakadaro kwakasimbiswa evanhu vemazuva ano. Zvisinei, nyanzvi dzinofunga kuti nekusagona kumutevera chero chikonzero, unogona ripa zvakakwana zvimwe zviitwa zvenyama rimwe zuva uye kudya zvinovaka muviri. Tichataura pamusoro wokutanga pfungwa. Kana kuti, pamusoro utano mugumisiro rinopa muviri "Jumping Jack" (kana "Jumping Jack"). Mashandisiro ezvidzidzo uye zvavanotaura wongororo kwakarungwa vatambi?

zvakanangwa tsandanyama

Zvinozivikanwa kuti chokwadi chokuti "Jumping Jack" - chiitwa rinoshandiswa kutsungirira kurovedza nemasoja. Main mutoro wayo Implementation chikawira pamusoro hudyu. Secondary Kupinda unogashirwa abdominal tsandanyama uye mhuru. Zvinokosha kucherechedza kuti hakurevi kuvapo guru nzvimbo kudzidzisa uye mamwe midziyo ari muchimiro dumbbell kana tambo. Enough kushandisa muviri uremu hwako pachako.

kushanda

Zvakaoma kuongorora zvizere mugumisiro kuti "Jumping Jack" (maekisesaizi). Photos uye vhidhiyo maitiro ake anoratidza nyore, asi zvinobatanidzwa anenge tsandanyama mumapoka ose. Panguva nokudzidziswa dzose anovandudza mukana wokushandiswa, kunonatsiridza Kufambisa nemafambiro. Muviri kune Kurovedza muviri. Kunoonekwa uye nokukurumidza paumbwe imwe Taut mufananidzo Somuenzaniso, tichisiya mativi kuti vanokodzera here vanodzidzisa zvinowa- vachinzi "nenzeve." Kana waita zvakarurama, anova kwakavharwa nenyama magaro, dumbu sagging nokupera. Hatifaniri siya Anti-cellulite zvazviri uye yakanaka zvainoita kufema hurongwa. Kuti nokukurumidza nekusangana izvi zvose nokuda pachako, iwe unofanira kushandisa nguva, vachiona rudzi uye kuwedzera nguva uye uwandu pedyo.

nezvayakaipira

dzimwe nguva Exercise "Jumping Jack" anonzi rinogona kutsiva ndichimhanyira simbe vanhu. Handiti, zviri pasinei rinomutsa, anobvisa ichienda mberi, kuramba mhepo chokubuda. Zvechokwadi, zvinokwanisika uye kunyange varumbidzwa kuita panze. Zvisinei, hauzombofi kutsiva basketball rinobatsira kana kufamba. Uye kuti vabudirire kutsvakwa mugumisiro "Jumping Jack" yakanakisisa kuitwa pachiimbwa nemamwe vanoshingaira zvinhu. zvichida iyi ndiyo chete zvakaipira muviri ichi. Professional Vamhanyi, nenzira, kurishandisa anodziya, up muviri netsandanyama.

Contraindications

Contraindications iyi nyaya hakuiti waisiyana kurumbidza chiitwa anozivikanwa "cardio." Exercise "Jumping Jack" hakufaniri vanoita kuti vanhu vane musana kukuvara, ibvi majoini chete zvakakomba zvirwere kumwoyo. The postoperative nguva zvakare ari contraindication. Asati kudzidzisa zvakanaka kunoona chiremba kana gym murayiridzi.

waivako chidobi

Pashure tsanangudzo dzakadaro nokuti vanhu nokusava chero kurambidzwa, Chokwadi, kuedza basa "Jumping Jack". Chidobi zviri nyore.

Kutanga chinzvimbo: Mira netsoka dzenyu akaisa pafudzi upamhi oga, maoko panguva iyoyo yakarurama, yadonhedzera kumativi.

Fema uye exhale kuti achikwakuka. Makumbo panguva imwecheteyo, vakapararira vakwanise voga, uye maoko ake zvikuru kusimudzira pamusoro musoro wake, uye kuombera. Unogona ipapo kudzokera pokutangira chinzvimbo, tora mweya. Zvakare, pamusoro exhale, kudzokorora kusvetuka. Watch kuti kufema uye kumhanya.

Option 2. Cotton pamusoro musoro wake kuti kudzora kufema uye mutinhimira yacho muviri. Zvisinei, izvozvo zvinogona basa. Nerumwe, unogona kusimudza maoko enyu asvinure zvanza mberi. Kana waida mamwe mutoro pamusoro tsandanyama ari maoko, zvinokwanisika kuti kutora chiedza ruoko zviyereso kana kuisa chaiwo muhomwe-weighting. Zvisinei, muchiitiko ichi, kusimba, nguva uye unhu kurovedza anogona kuderedzwa. Panguva iyi pamwero yakanaka Kutama pashure yakawanda mumuviri kugadzirira.

Tips

How kushandisa "Jumping Jack" atova pachena. A zvakafanana chidobi inowanzopiwa ozeyewa nokukurumidza. Zvisinei, pasinei ayo pachena hanya, pane yakawanda nuances. Vanofanira kutevedza kuwana akarurama chaiko mugumisiro.

• Tevera nokufamba muviri. Zvinofanira kuva zvakasimba, zvachose. Kana paine sunga kutadza, zvakanakisisa kurega uye kutanga zvakare. Mimhanzi kana mamakisi anogona kushandiswa kubatsira kudzora kufema uye mutinhimira.
• Kana achisvetukasvetuka hazvirevi Vanokunga shure uye regai slouch. The shure inofanira kuva ngaatarire. Vachikweva maoko zvichikwira. Tsvaka mwero inofanira kuendeswa mberi. Rutsoka Kugadzikana anogona kuiparadza zvishoma muruoko.
• Kana muviri zvinoitwa nzira dzakawanda, vamwe penguva haafaniri kupfuudza maminitsi. Kana zvichaitika refu, kwakakanganisa chinogona kukanganisa mwoyo mutinhimira.
• Uyewo, usati vanoita zviitwa "Jumping Jack" unofanira kutambanudzira muviri wako zvishoma, kunyanya neketani, ibvi uye pamafudzi majoini.
• Kuita basa iri vanofanira kuva wakasununguka nguo pasina zvishongo uye nezvishongo. Zvakakosha zvinoenderana kunonyanyisa nyaradzo uye rusununguko usingabereki kutsauka kubva mutinhimira.
• Exercise "Jumping Jack" inokurudzirwa kuti kuitwa asati uchidya hafu yeawa kana awa. Pashure zvakakodzera kuita zvishoma shoma saizvozvo kwemwoyo vakadzokera dzose. Kubvumirwa kunwa mvura.

• Hapana nyaya regai kugara kana kurara pasi pashure kurovedza. dzinoenda Izvi zvinoshanda mhando dzose vanoshingaira muviri.
• "Jumping Jack" akapa mutumbi pamwe vivacity uye rinopindura nokuponesa mataurire kusvikira manheru. Naizvozvo, akakodzera nguva yokuita zviri mangwanani. Mwero mabasa chaiko sezvo vasati vanorara kunogona kukonzera kushaya hope.
• Uye, chokwadi, chinhu chinokosha mafungire akanaka pakurovedza. Anopa kuderedza muviri uye kuvimba nemano avo. Zvinetso vanofanira kunzwisisa, maererano unhu uye mamiriro eutano ane muviri.

Reviews

Vazhinji nyanzvi dzokumhanya uye vatsigiri mararamiro utano asimbise zvakwakanakira kuti anopa maekisesaizi "Jumping Jack". How kuzviita? nyaya iyi haakonzeri zvinetso. Zvikuru zvinokosha zvawanikwa. To nokukurumidza kubudirira varayiridzi ayo varumbidze nokudzidzira chiitwa kwemaminitsi 15 pazuva.

The hwokumhanyamhanya rinokurudzira zvakanaka kweropa mumuviri, saturate pamwe oxygen, uye sezvo zvakaguma kuwedzera muviri. Ndokusaka vakadzi vazhinji varume vanoshandisa muviri kutsanya uye inoshanda uremu uye muviri zvinoumba. Chokwadi, zviri kushandiswa pachiimbwa mamwe mabasa chaiko. Mugore rakapa maonero nyanzvi, chiitwa "Jumping Jack" - akashinga achikwakuka kupinda ramangwana wakasimba. Kana akaita nemazvo uye nguva dzose, zvose kusimbisa zvakarurama zvokudya, zvinokwanisika kuwana anokwezva mufananidzo uye hwakanaka chimiro munguva pfupi.