Kanjani ukwenza umsebenzi "Jumping Jack"

sibalo lesidze kudinga isikhathi esiningi, umzamo nezindlela zokutshala imali. a ngemibono enjalo iye yasungula emphakathini wanamuhla. Nokho, izazi zikholelwa ukuthi ukusebenzisa ukungakwazi ukulandela ngenxa yanoma yisiphi isizathu, wena liyakwazi ngokuphelele kwabanye umzimba ngosuku nokudla ngendlela efanele. Sizobe ukukhuluma iphuzu lokuqala. Noma kunalokho, mayelana nomphumela impilo enikeza umsebenzi "Jumping Jack" (noma "Jumping Jack"). Uzisebenzisa kanjani futhi abakushoyo Izibuyekezo ayoliswe abasubathi?

imisipha okubhekiswe

Kuyaziwa ukuthi le "Jumping Jack" - uzivivinye ukuthi isetshenziselwa ukuqeqeshwa yokukhuthazela amasosha. umthwalo Main ekwenzeni uwela phezu hip. iqhaza yesibili yamukelwe imisipha besisu nelamathole. Kuyaphawuleka ukuthi akudingi ukuba khona isikhala esikhulu ukuqeqeshwa nezinto zokudlala ezengeziwe ngesimo dumbbell noma intambo. Enough ukusebenzisa isisindo emzimbeni wakho.

umphumela

Kunzima ukuhlola ngokugcwele umphumela ukuthi "Jumping Jack" (umsebenzi). Izithombe ividiyo ukusebenza wakhe balubonisa inkimbinkimbi, kodwa zinengxenye cishe wonke amaqembu kwemisipha. Phakathi ukuqeqeshwa njalo ithuthukisa eguquguqukayo, kuthuthukisa nokudidiyela ukunyakaza. Ukuzivocavoca anezinye ukuzivocavoca. Make kanye ukubunjwa okusheshayo sibalo iqine, isibonelo, kokushiya izinhlangothi ukuthi abaqeqeshi ukuqina kuvame ukubizwa ngokuthi 'izindlebe. " Uma kwenziwe ngendlela efanele, kuba izibunu nokunwebeka ngaphezulu, isisu nokuwohloka iphele. Akufanele ngakususi umphumela anti-cellulite futhi kuba nomphumela omuhle umgudu wokuphefumula. Ukuze sithole ngokushesha konke lokhu ngokwakho, kumelwe ungibonise njalo, sigcina imodi futhi kube nesikhathi eside futhi inani izindlela.

nebubi

Ukuzivocavoca "Jumping Jack" ngezinye izikhathi ibizwa esikhundleni egijima abantu ubuvila. Phela, kuyinto naphezu Dynamics, aqede liqhubekela phambili, lo ukumelana komoya. Yiqiniso, kungenzeka ngisho Kunconywa ukwenza ngaphandle. Nokho, awusoze esikhundleni ukugijima kuyazuzisa yini noma ukuhamba. Futhi ukufeza umphumela oyifunayo "Jumping Jack" is arcade kwenziwa ngokuhlanganyela neminye iminako efuna asebenzayo. Cishe lena yiyona kuphela Ububi lesi sivivinyo. Abagijimi abangochwepheshe, ngasendleleni, ulisebenzise zishise, iyazifudumeza imisipha yomzimba.

Izimo

Izimo kuleli cala akahlukile izincomo indinganiso umzimba kwaphawula "cardio." Ukuzivocavoca "Jumping Jack" akufanele abenza abantu nge ukulimala umgogodla, kwamajoyinti nezifo ezibucayi yisimiso senhliziyo nemithambo yegazi. Isikhathi nasezinkingeni ezilandela ngemva kokuhlinzwa ubuye contraindication. Ngaphambi ukuqeqesha kungcono uye kudokotela uyofuna icebiso noma ukuqina instructor.

ukusebenza inqubo

Ngemva ncazelo abantu ngenxa yokuntula yimiphi imikhawulo, yebo, ufuna ukuzama umsebenzi "Jumping Jack". Technique ke ulula.

Ukuqala isikhundla: Yima ngezinyawo zenu usethe ububanzi ehlombe ngaphandle, izandla ngesikhathi ngqo efanayo, manje sesehlile saya ku ezinhlangothini.

Inhale bese exhale ukwenza eqa. Imilenze ngesikhathi esifanayo, ukusakaza ebanzi ngaphandle, kepha izandla zakhe zibuye ngokucijile waphakama phezu kwekhanda lakhe, futhi ukushaya izandla zakho. Ungabese ubuyele indawo yokuqala, ngidonsa umoya. Nalapha futhi, i-exhale, ukuphinda gxuma. Buka okumelwe uphefumule futhi ukhulume ijubane.

Inketho 2. Ukotini phezu kwekhanda lakhe ukwenza ukulawula okumelwe uphefumule futhi ukhulume isigqi umsebenzi. Nokho, kungaba ezingadingekile. Kungenjalo, ungaphakamisa izingalo up izintende evulekile phambili. Uma edinga umthwalo olwengeziwe mayelana imisipha izingalo, kungenzeka ukuthatha ukukhanya isandla izinsimbi noma silungise ekhethekile izikhwama-sisindvo. Nokho, kulesi simo, umfutho, ubude kanye ikhwalithi yokubandula kungancipha. Kulelizinga ethutha kahle ngemva ukulungiselela ngokomzimba okukhulu.

amathiphu

Indlela ukuzivocavoca "Jumping Jack" isivele icacile. Indlela evamile ngokuvamile kugaywe ngokushesha. Nokho, naphezu kalula yayo sobala, kukhona eziningi umehluko wemisindo nemiqondo yamagama. Kufanele athobele ukuthola umphumela lesifanele ngokomzimba.

• Landela ijubane umsebenzi. Kufanele kube okusheshayo, unomphela. Uma kukhona ukwehluleka kwezihibe, kungcono uyeke bese uqala futhi. Ngo umculo noma amaphuzu angasetshenziswa ukuze ube usizo ukulawula ukuphefumula nesigci.
• Lapho ukweqa akusho bend emuva musa slouch. Umhlane okufanele kuqonde. Hudula izingalo phezulu. Bheka ibhalansi kufanele ziqondiswe phambili. Foot ukuqina kungaba kancane chaza esandleni.
• Uma umsebenzi kwenziwa izindlela eziningana, nalesikhathi ukuphumula akufanele budlule amaminithi. Uma kuzoba isikhathi eside, kungase zibulale isigqi inhliziyo.
• Futhi, ngaphambi uprakthiza izivivinyo "Jumping Jack" udinga yokwelula umzimba wakho kancane, ikakhulukazi iqakala, amadolo nezihlanganiso ehlombe.
• Yenza lesi sivivinyo kufanele ibe izingubo ukhululekile ngaphandle ubucwebe kanye imihlobiso. Kubalulekile athobele induduzo esiphezulu kanye nenkululeko okungahambisani fufutheka isigqi.
• Ukuzivocavoca "Jumping Jack" Kunconywa ukuba kwenziwe ngaphambi ukudla isigamu sehora noma ihora. Ngemva kubalulekile ukuqhuba kancane efana naleyo ukushaya kwenhliziyo siphinde sibe nokuphila okuvamile. Ivunyelwe baphuze amanzi.

• Akunakusetshenziswa musa ukuhlala noma ukulala ngemuva ukuqeqeshwa. Lokhu kuncoma Yokuphepha isebenza kuzo zonke izinhlobo umsebenzi asebenzayo.
• "Jumping Jack" uyala umzimba ne vivacity futhi ikuvumela ukuba wenze ithoni kwaze kwahlwa. Ngakho-ke, isikhathi ekahle ukuzijayeza ekuseni. imisebenzi Lokulingene ngokomzimba njengakuqala sokulala kungabangela ukuqwasha.
• Futhi-ke, isimo sengqondo kubaluleke kakhulu omuhle ekuqeqesheni. Unika ukudambisa umzimba nokwethembela amakhono abo. Izingcindezi kumelwe babe abacabangelayo, ngokuhambisana izici futhi isimo impilo i umzimba.

Izibuyekezo

abasubathi abaningi abaqeqeshiwe kanye nabasekeli ngendlela enempilo ukuqinisekisa umphumela omuhle enikeza umsebenzi "Jumping Jack". Indlela ukukwenza? Lo magazini akakubangeli nobunzima. Imiphumela okubaluleke kakhulu. Ukuze kuzuzwe ngokushesha abafundisi yayo ukuncoma abaqhuba umsebenzi imizuzu okungenani 15 ngosuku.

Kushesha ikhuthaza ezinhle kwegazi emzimbeni, bazogcwalisa ke umoya-mpilo, futhi ngenxa yalokho, ukwandisa umzimba. Yingakho abantu abaningi besimame amadoda ukusebenzisa Ukuvivinya for fast and ngempumelelo kwesisindo nomzimba ekubumbeni. Yiqiniso, kungcono kakhulu isetshenziswa ngesikhathi esifanayo ne neminye imisebenzi ngokomzimba. Ngokombono ngazwi linye ngokuthi ochwepheshe, ekusebenziseni "Jumping Jack" - eqa ngokugqamile ikusasa enempilo. Uma kwenziwa kahle futhi njalo, zonke baqinise umsoco lesifanele, kungenzeka ukuthola i sibalo ezikhangayo futhi ukuma enempilo ngesikhathi esifushane.