Yadda za a yi da motsa jiki "tsalle Jack"

Fine adadi na bukatar lokaci mai yawa, qoqarinsu da kuma kudi da zuba jari. Irin wannan stereotype ya ɓullo a zamani al'umma. Duk da haka, masana sun yi imanin cewa rashin bin shi ga wani dalili, za ka iya gaba daya rama domin wasu motsa jiki a ranar da ta dace abinci mai gina jiki. Za mu magana game da batu na farko. Ko kuma wajen, game da kiwon lafiya sakamako cewa yana motsa jiki "tsalle Jack" (ko "tsalle Jack"). Yadda za a aiwatar da shi da kuma abin da suka ce reviews seasoned 'yan wasa?

niyya tsokoki

An sani domin tabbatar da cewa "tsalle Jack" - wani motsa jiki da ake amfani da jimiri horo na sojoji. Main load a aiwatar da dama a kan hip. Secondary hallara aka yarda da ciki tsokoki, da maruƙa. Abin lura shi ne cewa shi ba ya bukatar kasancewar wani sararin sarari ga horo kuma ƙarin kayan aiki a cikin wani nau'i na dumbbell ko igiya. Isa ya yi amfani da naka jiki nauyi.

sakamako

Wuya a tantance cikakken sakamakon cewa "tsalle Jack" (motsa jiki). Hotuna da wani video da ya yi nuni da sauki, amma suna da hannu a kusan dukkan tsoka kungiyoyin. A lokacin na yau da kullum horo tasowa sassauci, da inganta hadin gwiwa da ƙungiyoyi. Motsa jiki yana da wasu aerobic motsa jiki. Alama da kuma m samuwar wani yãgaggun leɓɓa adadi, misali, barin bangarorin cewa fitness masu horon yawanci ake magana a kai a matsayin "kunnuwa." Idan yi daidai, shi ya zama mafi roba gindi, ciki sagging vuya. Ya kamata mu ba ware anti-cellulite sakamako da kuma wani m sakamako a kan numfashi tsarin. Don sauri fuskanci duk wannan da kanka, dole ne ka motsa jiki a kai a kai, lura yanayin da kuma kara da lokaci da kuma yawan hanyoyin.

fursunoni

Darasi "tsalle Jack" ne wani lokaci ake magana a kai a matsayin madadin su a guje don m mutane. Bayan duk, shi ne duk da kuzarin kawo cikas, da gusar motsi gaba, da juriya ga iska kwarara. Hakika, yana yiwuwa kuma ko da shawarar a yi a waje. Duk da haka, shi ba zai maye gurbin m jogging ko tafiya. Kuma zuwa ga cimma da ake so sakamako na "tsalle Jack" ne mafi kyau yi a tare da sauran aiki harkarsa. Wannan watakila kawai hasara na wannan darasi. Professional 'yan wasa, ta hanyar, amfani da shi don dumama, Warming up jiki tsokoki.

contraindications

Contraindications a cikin wannan hali ba ya bambanta daga tuta shawarwari domin bada alama "cardio." Darasi "tsalle Jack" ya kamata ba gudanar da aiki ga mutane da laka raunuka, a gwiwarsa gidajen abinci tare da tsanani cututtuka na zuciya da jijiyoyin jini tsarin. A postoperative lokaci ne kuma a contraindication. Kafin horar da shi ne mafi kyau tuntubar likita ko fitness malami.

yi m

Bayan da irin wannan bayanin domin mutane da rashin duk hane-hane, ba shakka, son gwada da aiki "tsalle Jack". Dabara shi ne quite sauki.

An fara matsayi: Tsaya tare da ƙafãfunku kafa kafada nisa baya, hannuwa a cikin wannan mike, kika aika ga bangarorin.

Zukar da kuma exhale yi da tsalle. Kafafu a lokaci guda, yada fadi a keɓe, da kuma hannunsa sharply dauke sama a bisa kansa, kuma tafa hannuwanku. Za ka iya sa'an nan kuma komawa zuwa farawa matsayi, kai mai numfashin. Sa'an nan, a kan exhale, maimaita Jump. Watch numfashi da kuma taki.

Option 2. Auduga, a kansa, to yin iko da numfashi da kuma kari na motsa jiki. Duk da haka, zai iya zama dole ba. A madadin, za ka iya tada your makamai up bude dabino a gaba. Idan bukata wani ƙarin kaya a tsokoki na makamai, yana yiwuwa ya dauki wani haske hannu nauyi ko gyara musamman bags-weighting. Duk da haka, a cikin wannan harka, da tsanani, duration da kuma ingancin horo iya rage. A wannan matakin mafi kyau tafi bayan babba jiki shiri.

tips

Yadda za a motsa jiki "tsalle Jack" riga bayyananne. A na kowa dabara ne yawanci narkewar da sauri. Duk da haka, duk da ta bayyana sauƙi, akwai mai yawa nuances. Dole ne su bi da a samu daidai jiki sakamakon.

• Bi taki na motsa jiki. Yana dole ne a yi sauri, m. Idan akwai wani jinkirta gazawar, shi ne mafi kyau ga dakatar da fara sake. A music ko ci za a iya amfani da a matsayin agaji don sarrafa numfashi da kuma kari.
• Lokacin da na tsalle-tsalle ba tanƙwara baya da kuma ba slouch. A baya ya zama madaidaiciya. Ja makamai zuwa gaba. Look for balance dole ne a directed gaba. Kafar ga zaman lafiyar zai iya dan kadan narke a cikin hannunsa.
• Idan motsa jiki ne yake aikata a dama kusa, da sauran tazara kada wuce minti. Idan za a ƙara, shi zai iya adversely shafi zuciya kari.
• Har ila yau, kafin ka gudanar da aiki da darussan "tsalle Jack" kana bukatar ka miƙa jikinka kadan, musamman da idon kafa, gwiwa da kafada gidajen abinci.
• Yi wannan aikin ya zama a cikin dadi tufafi ba tare da kayan ado da kuma ado. Yana da muhimmanci a bi da iyakar ta'aziyya da kuma 'yancin da cewa ba ya ɓace daga kari.
• Darasi "tsalle Jack" An shawarar da za a yi kafin a ci abinci a rabin awa ko awa. Bayan shi wajibi ne don gudanar da aiki dan kadan kamar cewa zuciya rate koma zuwa al'ada. Yarda sha wasu ruwa.

• A wani hali, kada ku zauna ko kwanta bayan horo. Wannan shawarwarin ya shafi dukan iri aiki motsa jiki.
• "Tsalle Jack" zarginta da jiki da vivacity da zai baka damar ajiye sautin zuwa yamma. Saboda haka, da manufa lokaci gudanar da aiki da shi ne safe. Matsakaici jiki ayyuka kamar yadda kafin lokacin kwanta barci iya haifar da rashin barci.
• Kuma, ba shakka, mai da muhimmanci sosai tabbatacce hali a horo. Yanã bãyar da 'yanci da jiki da kuma amincewa da kwarewarsu. Matsin lambar dole ne m, a daidai da halaye da kuma jihar kiwon lafiya na wani kwayoyin.

reviews

Mutane da yawa masu sana'a da 'yan wasa da kuma magoya bayan wata lafiya salon tabbatar da kyau sakamako cewa yana motsa jiki "tsalle Jack". Yadda za a yi da shi? Wannan batu ba sa matsaloli. Fiye da gagarumin sakamako. Don sauri cimma malamai bayar da shawarar yin amfani da wannan darasi, akalla minti 15 a rana.

The azumi taki inganta kyau jini wurare dabam dabam a cikin jiki, saturate shi tare da oxygen, da kuma yadda wani sakamako, kara metabolism. Wannan shi ne dalilin da ya sa da yawa mata da maza amfani da motsa jiki ga azumi da kuma tasiri nauyi asara da kuma jiki da kullum. Hakika, shi ne mafi amfani a tare da sauran jiki ayyuka. A gagarimin ra'ayi na masana, da motsa jiki "tsalle Jack" - wani m tsalle cikin wani lafiya nan gaba. Idan ya yi daidai da kai a kai, duk karfafa daidai abinci mai gina jiki, yana yiwuwa a samu wani m adadi da kuma lafiya siffar a cikin wani gajeren lokaci.