{"id":4378,"date":"2023-04-07T02:48:56","date_gmt":"2023-04-06T19:48:56","guid":{"rendered":"https:\/\/blog.coolmate.me\/jumping-jack-la-gi-1496-4378"},"modified":"2025-09-04T10:05:47","modified_gmt":"2025-09-04T03:05:47","slug":"jumping-jack-la-gi-1496","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/jumping-jack-la-gi-1496","title":{"rendered":"Jumping Jacks l\u00e0 g\u00ec? 18 B\u00e0i t\u1eadp Jumping Jacks hi\u1ec7u qu\u1ea3 nh\u1ea5t"},"content":{"rendered":"

<\/strong><\/p>\n

V\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, Jumping Jack là m\u1ed9t cách gi\u1ea3m cân c\u1ef1c k\u1ef3 ch\u1ea5t l\u01b0\u1ee3ng mà không c\u1ea7n \u0111\u1ebfn b\u1ea5t c\u1ee9 d\u1ee5ng c\u1ee5 t\u1eadp gym nào. Còn v\u1edbi b\u1ea1n, b\u1ea1n \u0111ã bi\u1ebft Jumping Jack là gì ch\u01b0a? B\u1ea1n \u0111ã bi\u1ebft cách \u0111\u1ec3 t\u1eadp Jumping Jack \u0111úng chu\u1ea9n, \u0111\u1ea1t hi\u1ec7u qu\u1ea3 tuy\u1ec7t \u0111\u1ed1i ch\u01b0a? Trong bài vi\u1ebft này,<\/span>Coolmate <\/span>s\u1ebd chia s\u1ebb v\u1edbi b\u1ea1n t\u1ea5t t\u1ea7n t\u1eadt thông tin liên quan \u0111\u1ebfn Jumping Jack. Cùng tìm hi\u1ec3u nhé!<\/span><\/strong><\/p>\n

1. Jumping Jacks là gì?<\/span><\/strong><\/h2>\n

B\u1ea1n \u0111ã t\u1eebng quan tâm \u0111\u1ebfn khái ni\u1ec7m Jumping Jack ch\u01b0a? N\u1ebfu d\u1ecbch ngh\u0129a m\u1ed9t cách \u0111\u01a1n gi\u1ea3n, Jumping Jack có ngh\u0129a là nh\u1ea3y dang hai tay hai chân. T\u1eebng có tài li\u1ec7u cho r\u1eb1ng bài t\u1eadp này \u0111\u01b0\u1ee3c “khai sinh” b\u1edfi m\u1ed9t ng\u01b0\u1eddi tên John J. “Black Jack” Pershing. Nh\u01b0ng trên th\u1ef1c t\u1ebf, \u0111ây là m\u1ed9t bài t\u1eadp \u0111\u01b0\u1ee3c xu\u1ea5t phát t\u1eeb m\u1ed9t bài t\u1eadp nh\u1ea3y dây gi\u1ed1ng v\u1edbi \u0111\u1ed3 ch\u01a1i c\u1ee7a tr\u1ebb em, có các \u0111\u1ed9ng tác xoay cánh tay và xoay chân trong quá trình di chuy\u1ec3n.<\/span><\/strong><\/p>\n

\"jumping-jack-la-gi-1496\"<\/span><\/span><\/strong><\/p>\n

B\u1ea1n \u0111ã bi\u1ebft \u0111\u1ebfn Jumping Jack là gì ch\u01b0a<\/span><\/strong><\/p>\n

Jumping Jack \u0111\u01b0\u1ee3c x\u1ebfp vào nhóm nh\u1eefng bài t\u1eadp có tác d\u1ee5ng làm nóng c\u01a1 th\u1ec3, tr\u1ef1c ti\u1ebfp t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ec5 dàng thích \u1ee9ng v\u1edbi các bài t\u1eadp sau \u0111ó, thu\u1eadn l\u1ee3i cho quá trình \u0111\u1ed1t m\u1ee1 th\u1eeba, nh\u1ea5t là m\u1ee1 b\u1ee5ng.<\/span><\/strong><\/p>\n

Ngoài ra, theo nh\u1eadn \u0111\u1ecbnh c\u1ee7a nhi\u1ec1u hu\u1ea5n luy\u1ec7n viên t\u1eadp gym, Jumping Jack c\u0169ng \u0111\u01b0\u1ee3c xem là m\u1ed9t d\u1ea1ng c\u1ee7a bài t\u1eadp Cardio, \u0111\u1ed9ng tác th\u1ef1c hi\u1ec7n \u0111\u01a1n gi\u1ea3n nh\u01b0ng có hi\u1ec7u qu\u1ea3 cao. Bài t\u1eadp này không nh\u1eefng giúp b\u1ea1n có m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc, ngo\u1ea1i hình \u0111\u1eb9p mà còn giúp cho quá trình l\u01b0u thông huy\u1ebft m\u1ea1ch \u0111\u1ebfn các nhóm c\u01a1 b\u1eafp c\u0169ng t\u1ed1t h\u01a1n, h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c tình tr\u1ea1ng rách c\u01a1 khi t\u1eadp các bài t\u1eadp có c\u01b0\u1eddng \u0111\u1ed9 cao.<\/span><\/strong><\/p>\n

{{{infobox}}}>>>Tham kh\u1ea3o ngay qu\u1ea7n áo th\u1ec3 thao nam<\/a> – Dòng s\u1ea3n ph\u1ea9m th\u1ec3 thao cho nam gi\u1edbi, BST Qu\u1ea7n th\u1ec3 thao nam<\/a> t\u1eeb Coolmate{{{\/infobox}}}<\/p>\n

<\/strong><\/p>\n

2. T\u1eadp Jumping Jack có l\u1ee3i ích gì?<\/span><\/strong><\/h2>\n

S\u1edf d\u0129 ngày càng có nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn t\u1eadp luy\u1ec7n Jumping Jack vì bài t\u1eadp này mang \u0111\u1ebfn cho ng\u01b0\u1eddi t\u1eadp r\u1ea5t nhi\u1ec1u l\u1ee3i ích. C\u1ee5 th\u1ec3 nh\u01b0 sau:<\/span><\/strong><\/p>\n

\"jumping-jack-la-gi-1496\"<\/span><\/span><\/strong><\/p>\n

T\u1eadp Jumping Jack mang \u0111\u1ebfn cho b\u1ea1n r\u1ea5t nhi\u1ec1u l\u1ee3i ích<\/span><\/strong><\/p>\n

2.1 T\u1eadp Jumping Jack t\u1ed1t cho x\u01b0\u01a1ng kh\u1edbp<\/h3>\n

Không bi\u1ebft b\u1ea1n \u0111ã bi\u1ebft \u0111i\u1ec1u này ch\u01b0a, Jumping Jack \u0111\u01b0\u1ee3c \u0111ánh giá là m\u1ed9t ki\u1ec3u bài t\u1eadp th\u1ec3 hình c\u1ef1c k\u1ef3 t\u1ed1t cho x\u01b0\u01a1ng kh\u1edbp. V\u1edbi bài t\u1eadp này, toàn b\u1ed9 các kh\u1edbp tay, chân c\u1ee7a b\u1ea1n \u0111\u1ec1u s\u1ebd tham gia. \u0110i\u1ec1u này có tác d\u1ee5ng giúp x\u01b0\u01a1ng kh\u1edbp ch\u1ed1ng l\u1ea1i các g\u1ed1c t\u1ef1 do, s\u1ef1 lão hóa và suy gi\u1ea3m m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. Khi m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng dày \u0111\u1eb7c h\u01a1n s\u1ebd có kh\u1ea3 n\u0103ng ng\u0103n ng\u1eeba tình tr\u1ea1ng loãng x\u01b0\u01a1ng t\u1ed1t h\u01a1n.<\/p>\n

V\u1eady nên, dù \u1edf \u0111\u1ed9 tu\u1ed5i nào b\u1ea1n c\u0169ng nên t\u1ea1o thói quen t\u1eadp Jumping Jack \u0111\u1ec3 mang \u0111\u1ebfn cho mình nh\u1eefng l\u1ee3i ích v\u1ec1 s\u1ee9c kh\u1ecfe.<\/p>\n

<\/strong><\/p>\n

2.2 T\u1eadp Jumping Jack giúp gi\u1ea3m cân hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h3>\n

\"jumping-jack-la-gi-1496\"<\/span><\/span><\/strong><\/p>\n

Bài t\u1eadp giúp b\u1ea1n gi\u1ea3m cân hi\u1ec7u qu\u1ea3<\/span><\/strong><\/p>\n


Có th\u1ec3 b\u1ea1n s\u1ebd gi\u1eadt mình khi nghe \u0111i\u1ec1u này, th\u1ef1c t\u1ebf \u0111ã ch\u1ee9ng minh v\u1edbi m\u1ed9t ng\u01b0\u1eddi n\u1eb7ng 70kg, ch\u1ec9 c\u1ea7n t\u1eadp Jumping Jack trong kho\u1ea3ng 30 phút là \u0111ã có th\u1ec3 \u0111\u1ed1t cháy 186 calorie. Trung bình, c\u1ee9 10 phút luy\u1ec7n t\u1eadp liên t\u1ee5c s\u1ebd giúp b\u1ea1n \u0111\u1ed1t cháy \u0111\u01b0\u1ee3c kho\u1ea3ng 100 calo.<\/span>Quá trình luy\u1ec7n t\u1eadp c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd \u0111\u1ed5 m\u1ed3 hôi, song song v\u1edbi \u0111ó nh\u1ecbp tim c\u0169ng t\u0103ng lên và khá m\u1ec7t. \u0110i\u1ec1u này giúp cho vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span><\/strong><\/p>\n

{{{infobox}}}Khám phá ngayQu\u1ea7n áo t\u1eadp gym nam Coolmate<\/a>{{{\/infobox}}}<\/span><\/strong><\/span><\/strong><\/span><\/strong><\/p>\n

{{{productpreview_list}}} 648925101daa9a4b84532874,647feb271559df4b8d1702fb {{{\/productpreview_list}}}<\/p>\n

2.3 T\u1eadp Jumping Jack giúp v\u1eadn \u0111\u1ed9ng toàn b\u1ed9 c\u01a1 th\u1ec3<\/h3>\n

Gi\u1ed1ng nh\u01b0 m\u1ed9t ki\u1ec3u nh\u1eadn d\u1ea1ng, t\u1eadp Jumping Jack \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c c\u01a1 th\u1ec3 b\u1ea1n nh\u1ea5t \u0111\u1ecbnh c\u1ea7n có s\u1ef1 k\u1ebft h\u1ee3p nhu\u1ea7n nhuy\u1ec5n, linh ho\u1ea1t gi\u1eefa tay, chân và h\u1ea7u nh\u01b0 toàn b\u1ed9 các b\u1ed9 ph\u1eadn khác trên c\u01a1 th\u1ec3. “Quy t\u1eafc” này giúp làm \u1ea5m c\u01a1 th\u1ec3, \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y m\u1ea1nh quá trình l\u01b0u thông máu.<\/p>\n

<\/strong><\/p>\n

2.4 T\u1eadp Jumping Jack giúp gi\u1ea3m c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h3>\n

\"jumping-jack-la-gi-1496\"<\/span><\/span><\/strong><\/p>\n

Giúp b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng, có m\u1ed9t tinh th\u1ea7n t\u01b0\u01a1i m\u1edbi <\/span><\/strong><\/p>\n

M\u1ed9t trong nh\u1eefng cách gi\u1ea3m c\u0103ng th\u1eb3ng, làm m\u1edbi tinh th\u1ea7n hi\u1ec7u qu\u1ea3 là t\u1eadp Jumping Jack. Lý do là b\u1edfi trong su\u1ed1t quá trình t\u1eadp luy\u1ec7n, toàn b\u1ed9 suy ngh\u0129 c\u1ee7a b\u1ea1n ch\u1ec9 t\u1eadp trung vào các \u0111\u1ed9ng tác, giúp b\u1ea1n quên \u0111i \u0111\u01b0\u1ee3c nh\u1eefng \u0111i\u1ec1u bu\u1ed3n phi\u1ec1n, âu lo. H\u01a1n n\u1eefa, ho\u1ea1t \u0111\u1ed9ng này còn giúp b\u1ea1n gi\u1ea3i phóng hormon endorphin khi\u1ebfn tâm tr\u1ea1ng b\u1ea1n \u0111\u01b0\u1ee3c tho\u1ea3i mái. <\/span>Luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n s\u1ebd r\u1ea5t có l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y vui t\u01b0\u01a1i, tràn \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng vì l\u01b0\u1ee3ng oxy thu nh\u1eadn \u0111\u01b0\u1ee3c c\u0169ng l\u1edbn h\u01a1n.<\/span><\/strong><\/p>\n

<\/strong><\/p>\n

2.5 T\u1eadp Jumping Jack t\u1ed1t cho tim m\u1ea1ch<\/span><\/strong><\/h3>\n

\"jumping-jack-la-gi-1496\"<\/span><\/span><\/strong><\/p>\n

Mang l\u1ee3i ích cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/span><\/strong><\/p>\n


Ph\u1ea3i công nh\u1eadn r\u1eb1ng t\u1eadp Jumping Jack r\u1ea5t có l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Bài t\u1eadp này có tác d\u1ee5ng l\u1edbn trong vi\u1ec7c kích thích ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 tim m\u1ea1ch, giúp b\u1ed9 ph\u1eadn này ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span>T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO) \u0111ã ch\u1ec9 ra r\u1eb1ng, v\u1edbi 150 phút ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 phù h\u1ee3p s\u1ebd mang \u0111\u1ebfn nh\u1eefng l\u1ee3i ích c\u1ef1c k\u1ef3 t\u1ed1t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/span>Khi b\u1ea1n b\u1eadt nh\u1ea3y liên t\u1ee5c \u0111òi h\u1ecfi tim s\u1ebd ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng nhanh h\u01a1n \u0111\u1ec3 b\u01a1m \u0111\u1ee7 máu và oxy \u0111\u1ebfn các t\u1ebf bào. Vi\u1ec7c làm này \u0111\u01b0\u1ee3c xem là m\u1ed9t cách \u0111\u1ec3 “rèn luy\u1ec7n” trái tim, giúp nó kh\u1ecfe m\u1ea1nh h\u01a1n. \u0110\u1ed3ng th\u1eddi s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 và các lo\u1ea1i b\u1ec7nh liên quan \u0111\u1ebfn tim m\u1ea1ch.<\/span><\/strong><\/p>\n

2.6 T\u1eadp Jumping Jack giúp c\u01a1 th\u1ec3 d\u1ebbo dai, linh ho\u1ea1t<\/h3>\n

B\u1ea1n có \u0111\u1ed3ng ý r\u1eb1ng, khi b\u1ea1n th\u01b0\u1eddng xuyên ng\u1ed3i m\u1ed9t ch\u1ed7, l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng thì c\u01a1 th\u1ec3 s\u1ebd r\u01a1i vào tr\u1ea1ng thái m\u1ec7t m\u1ecfi, ch\u1eadm ch\u1ea1p khi ho\u1ea1t \u0111\u1ed9ng không? Không nh\u1eefng th\u1ebf, vi\u1ec7c b\u1ea1n ít khi luy\u1ec7n t\u1eadp c\u0169ng là m\u1ed9t trong nh\u1eefng nguyên nhân khi\u1ebfn c\u01a1 th\u1ec3 \u1ed1m y\u1ebfu, thi\u1ebfu s\u1ee9c \u0111\u1ec1 kháng, d\u1ec5 \u1ed1m v\u1eb7t và ngo\u1ea1i hình th\u1eeba m\u1ee1.<\/p>\n

Cùng \u0111\u1ee9ng lên và t\u1eadp Jumping Jack \u0111i. Ho\u1ea1t \u0111\u1ed9ng này \u0111òi h\u1ecfi ng\u01b0\u1eddi t\u1eadp ph\u1ea3i k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng tay, chân cùng nhi\u1ec1u b\u1ed9 ph\u1eadn khác trên c\u01a1 th\u1ec3. Nh\u01b0 v\u1eady s\u1ebd giúp b\u1ea1n c\u1ea3m th\u1ea5y vui v\u1ebb, kh\u1ecfe kho\u1eafn và d\u1ebbo dai h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n

{{{infobox}}}>>>Xem ngayÁo th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i \u0111ây{{{\/infobox}}}<\/p>\n

2.7 T\u1eadp Jumping Jack giúp b\u1ea1n có m\u1ed9t thân hình s\u0103n ch\u1eafc<\/h3>\n

M\u1ed9t trong nh\u1eefng l\u1ee3i ích quan tr\u1ecdng mà ng\u01b0\u1eddi ta không th\u1ec3 b\u1ecf quên khi l\u1ef1a ch\u1ecdn t\u1eadp Jumping Jack là bài t\u1eadp này giúp b\u1ea1n s\u1edf h\u1eefu m\u1ed9t thân hình kh\u1ecfe m\u1ea1nh, s\u0103n ch\u1eafc, không m\u1ee1 th\u1eeba.<\/p>\n

Lý do là b\u1edfi bài t\u1eadp này \u0111òi h\u1ecfi s\u1ef1 tham gia c\u1ee7a nhi\u1ec1u nhóm c\u01a1 khác nhau trên c\u01a1 th\u1ec3, t\u1eeb tay, chân \u0111\u1ebfn vòng 2, vòng 3,… Khi v\u1eadn \u0111\u1ed9ng, các nhóm c\u01a1 này c\u0169ng s\u1ebd ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng liên t\u1ee5c giúp tiêu t\u1ed1n calo, \u0111ánh tan m\u1ee1 th\u1eeba, mang \u0111\u1ebfn cho b\u1ea1n m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc.<\/p>\n

\u0110ây c\u0169ng chính là lý do mà nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn Jumping Jack \u0111\u1ec3 t\u1eadp luy\u1ec7n gi\u1ea3m m\u1ee1, t\u0103ng c\u01a1, c\u1ea3i thi\u1ec7n tình tr\u1ea1ng c\u01a1 th\u1ec3 béo phì. <\/strong><\/p>\n

C\u0169ng có nhi\u1ec1u ng\u01b0\u1eddi th\u1eafc m\u1eafc không bi\u1ebft Jumping Jack là bài t\u1eadp phù h\u1ee3p v\u1edbi nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng nào. Th\u1ef1c ra, \u0111ây là m\u1ed9t d\u1ea1ng bài t\u1eadp khá \u0111\u01a1n gi\u1ea3n, không c\u1ea7u k\u1ef3 và c\u0169ng không \u0111òi h\u1ecfi chuyên môn cao, khá an toàn cho \u0111\u1ea1i \u0111a s\u1ed1 ng\u01b0\u1eddi t\u1eadp. V\u1eady nên, t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u có th\u1ec3 t\u1eadp luy\u1ec7n n\u1ebfu mu\u1ed1n. Tuy nhiên, n\u1ebfu b\u1ea1n là ng\u01b0\u1eddi t\u1eebng có ti\u1ec1n s\u1eed v\u1ec1 b\u1ec7nh x\u01b0\u01a1ng kh\u1edbp thì nên l\u1eafng nghe t\u01b0 v\u1ea5n t\u1eeb ng\u01b0\u1eddi có chuyên môn \u0111\u1ec3 có li\u1ec7u trình t\u1eadp luy\u1ec7n \u0111úng cách, phù h\u1ee3p v\u1edbi tình tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a mình.<\/p>\n

3. H\u01b0\u1edbng d\u1eabn t\u1eadp Jumping Jack \u0111úng cách<\/h2>\n

Mu\u1ed1n có \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nh\u01b0 mong mu\u1ed1n, b\u1ea1n nên tham kh\u1ea3o h\u01b0\u1edbng d\u1eabn cách t\u1eadp Jumping Jack d\u01b0\u1edbi \u0111ây:<\/p>\n