Bent-Knee Side Plank
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Bent-Knee Side Plank
Bent-Knee Side Plank wani motsa jiki ne mai tasiri wanda ke kaiwa ga tsokoki na tsakiya, musamman maɗaukaki, haɓaka ƙarfi da kwanciyar hankali. Ya dace da masu farawa da waɗanda ke da ƙananan matakan motsa jiki saboda gyare-gyaren sa, yanayin rashin ƙarfi idan aka kwatanta da cikakken katako na gefe. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta daidaituwa, haɓaka ƙarfin asali, da haɓaka yanayin yanayin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Bent-Knee Side Plank
- Sanya hannun hagu a kan kwatangwalo na hagu kuma tabbatar da gwiwar gwiwarka kai tsaye a ƙarƙashin kafada.
- Haɗa ainihin ku kuma ɗaga kwatangwalo har sai jikinku ya samar da madaidaiciyar layi daga kan ku zuwa gwiwoyi.
- Riƙe wannan matsayi na ƴan daƙiƙa, ajiye kwatangwalo da gwiwoyi daga ƙasa.
- Sannu a hankali rage jikin ku zuwa wurin farawa kuma maimaita motsa jiki a gefe guda.
Lajin Don yi Bent-Knee Side Plank
- Shiga Mahimmancin ku: Ɗaya daga cikin kuskuren da aka fi sani yayin wannan darasi shine mantawa da shigar da ainihin. Wannan zai iya haifar da damuwa a kan ƙananan baya. Tabbatar cewa kuna ci gaba da kiyaye tsokoki na ciki a duk lokacin motsa jiki.
- Kula da Layi Madaidaici: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa gwiwoyinku. Ka guji barin hips ɗinka ya faɗi zuwa ƙasa, saboda wannan na iya sanya matsi maras buƙata akan kafada da wuyanka.
- Kada ku yi gaggawa: Yana da mahimmanci a yi wannan aikin a hankali kuma tare da sarrafawa. Guguwa ta cikinsa na iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.
- Numfashi: Wani kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki. Tabbatar kuna
Bent-Knee Side Plank Tambayoyin Masu Nuna
Shi beginners za su iya Bent-Knee Side Plank?
Ee, tabbas masu farawa za su iya yin motsa jiki na Bent-Knee Side Plank. A gaskiya ma, yana da kyau wurin farawa ga waɗanda suka kasance sababbi don dacewa ko kuma suna aiki akan ainihin ƙarfin su. Bambancin lankwasa gwiwa yana ba da kwanciyar hankali fiye da cikakken katako na gefe, yana mai da sauƙi. Kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.
Me ya sa ya wuce ga Bent-Knee Side Plank?
- Bent-Knee Side Plank tare da Hannun Hannu: A cikin wannan bambancin, kun isa hannun saman ku a sama, ƙirƙirar layi daga yatsun ku zuwa gwiwa na kasa don shigar da abubuwan da kuka fi so.
- Bent-Knee Side Plank tare da Hip Dip: Wannan bambancin ya ƙunshi tsoma hip ɗin ku zuwa ƙasa sannan kuma ya ɗaga shi sama, yana ƙara ƙarin ƙalubale ga ainihin ku.
- Bent-Knee Side Plank tare da Juyawa: Don wannan bambancin, kuna jujjuya hannun ku na sama a ƙarƙashin jikin ku sannan ku koma sama zuwa rufi, yin aiki da abubuwan da kuka fi so da haɓaka sassaucin ku.
- Bent-Knee Side Plank tare da Knee Tuck: Wannan ya haɗa da ƙaddamar da gwiwoyin ku zuwa kirjin ku sannan kuma mika shi baya, wanda ke haifar da ƙananan ƙananan ku da ƙuƙwalwar hip.
Me suna da abin da ya sanya ɗaukehawa ga Bent-Knee Side Plank?
- Twist na Rasha: Wannan motsa jiki kuma yana kaiwa ga jijiyoyi da tsokoki na ciki, kamar Bent-Knee Side Plank, amma yana ƙara motsi na juyawa wanda zai iya haɓaka ƙarfin gaba ɗaya da sassaucin zuciyar ku.
- Karen Tsuntsaye: Wannan motsa jiki yana cike da Bent-Knee Side Plank ta hanyar mayar da hankali ga ƙananan baya da glutes, samar da motsa jiki mai kyau ga dukan tsokoki masu mahimmanci da kuma inganta daidaito da kwanciyar hankali.
Karin kalmar raɓuwa ga Bent-Knee Side Plank
- Bent-Knee Side Plank koyawa
- Motsa jiki mai nauyi
- Bambance-bambancen Side Plank
- Yadda ake yin Bent-Knee Side Plank
- Motsa jiki don siririyar kugu
- Motsa jiki don ainihin
- Side Plank don gyaran kugu
- Motsa jiki don kugu
- Bent-Knee Side Plank jagora
- Ayyukan motsa jiki masu sauƙi tare da nauyin jiki