JUMPING JACK
Izinga lama-jack jumping akuwona ubude nesivinini, kodwa ukugcina ukuhla kuthule nokuphefumula okuqinile kokuphindaphinda ngakunye.
Ojeke abagxumayo bawukunyakaza kwe-aerobic okugcwele umzimba wonke okubandakanya ukuphakamisa izingalo zakho ngaphezu kwekhanda lakho, ukusabalalisa izinyawo zakho, bese ubuyisela izingalo nezinyawo zakho ndawonye. Ucwaningo lwezikhawu zokuqina komzimba ogcwele ezihlanganisa ojeke bokugxuma kungenzeka lubonise ukushaya kwenhliziyo okuphezulu nomzamo wokuziphendulela kumaseshini, kodwa le miphumela ibhekisela kumaseshini athile kubantu abadala abaqeqeshiwe futhi ayisunguli ijubane elifanele noma inombolo yokuphindaphinda komuntu ngamunye. Kuye ngomthelela wakho ohlanganyelwe, ibhalansi, nokuphefumula, sebenzisa ojeke bezinyathelo ngonyawo olulodwa ngesikhathi esikhundleni sokugxuma njengokuhluka okufanayo kokuqala.
- Imisipha eyinhloko
- Ama-Quadriceps, amathole, ama-deltoids
- Imisipha esekelayo
- Gluteus maximus, adductors, core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukunyakaza Kwe-Aerobic Umzimba Ogcwele
Yini okufanele ngiyenze uma ukugxuma kungakhululekile?
Shintshela ku-step jack. Ukwehluka kwe-no-jump nakho kuwukuhluka okuvumelekile kwejack jumping, futhi ukulawula okungenabuhlungu kuyinto ehamba phambili.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bheka iphansi elingasheleli nesikhala samahhala
Qinisekisa ukuthi awubathinti abantu noma izinto ezikuzungezile lapho uvula izingalo zakho. Ungaqali uma uzizwa unesiyezi noma ubuhlungu bamalunga abukhali.
- 2
Yima ngokukhululeka izinyawo zihlukene ngobubanzi be-hip
Beka ingcindezi ngokulinganayo kulo lonke unyawo bese ubheka phambili. Ungawavali amadolo akho noma uwucindezele ngokweqile umzimba wakho.
- 3
Sabalalisa izingalo nemilenze ndawonye
Yeqa kancane, welule izinyawo zakho kububanzi obukhululekile futhi uphakamise izingalo zakho phezulu ngangokunokwenzeka. Uma amahlombe akho ezizwa engakhululekile, yehlisa ukuphakama kwengalo yakho.
- 4
Hlala ngokuthula unyawo lwakho lonke
Ungamane uthinte izinzwane zakho, qiniseka ukuthi lonke unyawo lwakho luthinta kancane. Imunca ukushaqeka phakathi kwebanga lokugoba elinethezekile lamadolo nezinqulu zakho.
- 5
Lawula futhi ubuyise izingalo nezinyawo ndawonye
Yehlisa izingalo zakho futhi ulethe izinyawo zakho phakathi nendawo. Uma ulahlekelwa ibhalansi noma izinyathelo zakho ziba phezulu, yehlisa ijubane.
- 6
Yenza kuphela ama-reps amaningi njengoba ungakwazi ukusekela ukuphefumula kwakho nokuhlalisa phansi.
Uma uphelelwa umoya kakhulu ukuthi ungakwazi ukukhuluma noma ukufika kwakho kuntengantenga, yima ngokushesha noma ushintshele kojeke. Ungahlehli futhi uqhubeke lapho ukhathele.
LANDING
Ukufika kuyisinyathelo sokulawula sokuphindaphinda okulandelayo
Emajekhini agxumayo, lapho izinyawo zakho zithinta phansi akusona nje isinyathelo esimaphakathi. Kulula ukugcina ibhalansi ngokuphindaphinda okulandelayo uma ufika ngokuthula ngonyawo lwakho lonke futhi amadolo akho nezinqulu zakho zigobe kahle.
Ukugxuma okuphindaphindiwe nokukhathala kungashintsha ukunyakaza kokufika. Uma izinyathelo zakho ziba phezulu kakhulu noma amadolo akho ewela ngaphakathi, isivinini sakho, ububanzi, kanye nenani lokuphindaphinda kungase kungabikho ekulawuleni kwakho kwamanje.
Iphuzu elibalulekile: Prakthiza i-cue: "Finyelela ngokuthula ngonyawo lonke, bese uhlola ibhalansi yakho ngaphambi kokugxuma okulandelayo."
LOW IMPACT
I-Step Jack ayikona ukuhlehla, kodwa ukuguqulwa okufanele
I-step jack ihlanganisa ukuhambisa unyawo olulodwa eceleni, ukuphakamisa izingalo zakho, bese ubuyela phakathi nendawo. Ukugcina unyawo olulodwa phansi ngaso sonke isikhathi kungasiza ukunciphisa umthelela wokugxuma.
Ayikuphoqeleli futhi akugcini ukweqa. Uma uzwa ukungakhululeki emadolweni akho, emaqakaleni, okhalweni, noma emuva, ibhalansi engalungile, noma ukukhathala okungalungiseki, shintshela kuma-step Jacks.
Iphuzu elibalulekile: Imibandela yokukhetha: Uma ungakwazi ukulawula izingalo zakho, izinyawo, nokuphefumula ngisho noma kukhona okungekona ukweqa, qala yehlise isivinini nobubanzi.
INTENSITY
Ayisandisi isikhathi, isivinini kanye nobubanzi ngesikhathi esisodwa
Izikhathi zesikhawu somzimba ogcwele okuhlanganisa namajekhi okugxuma zingaveza umzamo omkhulu nokusabela kwesilinganiso senhliziyo, kodwa ukumiswa kweseshini ocwaningweni kungase kungasebenzi ngokuqondile kumuntu ngamunye.
Qala ngezikhathi ezimfushane noma ukuphindaphinda okumbalwa ekuqaleni. Engeza kuphela okuhlukile okukodwa lapho ukufika kwakho, indlela yengalo, nokuphefumula kuzinzile kuzo zonke izimpinda.
Iphuzu elibalulekile: Umgomo wokuqhubeka: Khulisa isivinini esisodwa kuphela, inombolo yezimpinda, nobude bengalo nokugcina okunye.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Hlala ngokuqinile ezinzwaneni zakho
- Lokho okubonayo
- Izinyawo zinomsindo futhi zibangela ukungakhululeki ematholeni noma emadolweni.
- Imbangela engaba khona
- Ukuphakama kwe-Jump noma isivinini singase singalawuleki.
- Indlela yokulungisa
- Yehlisa ukuphakama kwe-jump nesivinini noma ushintshele ku-stepjack.
Amadolo awela ngaphakathi
- Lokho okubonayo
- Uma ifika, amadolo adonselwa ngaphakathi ezinyaweni.
- Imbangela engaba khona
- Ukukhathala noma ububanzi bamanje kungaba yimbangela.
- Indlela yokulungisa
- Yehlisa ukusabalala kwezinyawo futhi wehlise ijubane.
Phakamisa ingalo ngenkani indlela yonke.
- Lokho okubonayo
- Ukungakhululeki kwehlombe noma ukuphakamisa izimbambo ngokweqile.
- Imbangela engaba khona
- Ibanga lengalo lingase libe likhulu kunesimo samanje sehlombe.
- Indlela yokulungisa
- Phakamisa izingalo zakho zibe ukuphakama okunethezekile kuphela.
Bamba umoya wakho
- Lokho okubonayo
- Kusetshenziswa amandla amakhulu ebusweni nasentanyeni.
- Imbangela engaba khona
- Kungenzeka ukuthi uphuthelwe umoya ngenkathi uzama ukuhambisana nesivinini.
- Indlela yokulungisa
- Phefumula ngokwemvelo futhi wehlise ijubane ukuya kusigqi.
Igcina ukugxuma ngisho nalapho ikhathele
- Lokho okubonayo
- Umsindo wokufika uba phezulu futhi ibhalansi iba nokungazinzi.
- Imbangela engaba khona
- Kungenzeka ukuthi unamathela ekwahlukeni kwe-jump.
- Indlela yokulungisa
- Shintshela ngokushesha kujeke wesinyathelo noma uphumule.
Unganaki ubuhlungu noma isiyezi
- Lokho okubonayo
- Ubuhlungu obubukhali, ukuba ndikindiki, isiyezi, nokungakhululeki esifubeni kungase kwenzeke.
- Imbangela engaba khona
- Ukuqina kwakho kwamanje kokuzivocavoca noma isimo singase singafaneleki.
- Indlela yokulungisa
- Yeka ukuqhubeka ngokushesha futhi uxhumane nochwepheshe uma izimpawu ziqhubeka.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukushwibeka kwengalo endaweni
Funda indlela yengalo nokuphefumula kuqala ngaphandle kokugxuma.
I-Step Jack
Beka unyawo olulodwa phansi bese uhambisa unyawo lwakho eceleni.
Ujeke omncane wokugxuma
Sebenzisa ukugxuma okuphansi kuphela lapho ukuhlala okuthulile kungagcinwa.
I-Rhythm Jumping Jack
Khulisa ubude besikhathi kuphela lapho ibhalansi nokuphefumula kugcinwa kuzo zonke izimpinda.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezi-2–4 ngeviki njengeseshini yokufudumala noma emfushane ye-cardio. Emavikini amabili okuqala, sebenzisa izikhawu ezimfushane zamasekhondi angu-20–30, ukuphumula okuningi, futhi ugcine ojantshi bezinyathelo njengokukhetha kwakho okuzenzakalelayo.
Isikhathi Sokuzivocavoca
20–30 imizuzwana
Ibanga lokuhlala elizinzile nokuphefumula
Inani lamasethi
2–4 amasethi
Phumula imizuzwana engu-30–60 phakathi kwamasethi
Intuthuko
+5 imizuzwana noma ukukhuphuka kwejubane elincane
Engeza into eyodwa ngesikhathi
- Uma ukufika kuthule kuzo zonke izimpinda futhi kungekho buhlungu emadolweni, emaqakaleni noma emahlombe, phakamisa kuphela okuhlukile okukodwa kuseshini elandelayo.
- Uma uzwa umsindo wokufika, ukuwa kwedolo, ukulahlekelwa ibhalansi, noma ukulahlekelwa ukulawula ukuphefumula, ngokushesha shintshela kuma-step Jack noma uphumule.
- Ukungakhululeki kwesifuba, isiyezi, ukuquleka, ubuhlungu obubukhali nokuba ndikindiki kuhlukile ekukhathaleni kokuzivocavoca okuvamile. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukuphakamisa izingalo zami ngaphezu kwekhanda lami?
No. Phakamisa amahlombe akho kuphela ebangeni elinethezekile. Ungakhulisi ngamandla ukuphakama kwezingalo zakho.
Mingaki imizuzu okufanele ngiyenze?
Asikho isikhathi esibekiwe esidingekayo. Qala ngezikhawu ezimfushane, njengemizuzwana engama-20-30, futhi wandise kancane kuphela lapho uhlala futhi ubambe umoya wakho.
Ngingakwazi ukuqhubeka uma idolo lami libuhlungu?
Cha. Yima ngokushesha bese ushintshela kumajekhi wezinyathelo noma omunye umsebenzi onomthelela omncane. Uma ubuhlungu buqhubeka, ungaqhubeki nokuguqulwa.
Ngingahamba nini ngokushesha?
Yenza ukukhuphuka okuncane kunoma yisiphi isivinini noma isikhathi kuphela lapho unokufika okuthulile, ibhalansi, nokuphefumula kukho konke ukuphindaphinda.
