Side Plank
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Side Plank
Side Plank wani motsa jiki ne mai ƙarfi wanda da farko yana ƙarfafa obliques, amma kuma yana haɗa kafadu, wuyan hannu, da kwatangwalo, yana haɓaka daidaituwa gaba ɗaya da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, tare da gyare-gyare don masu farawa da ƙalubale ga masu motsa jiki na gaba. Mutane za su so su yi shi saboda yana taimakawa haɓaka aikin motsa jiki don ayyukan yau da kullum, inganta aiki a wasanni, da kuma taimakawa wajen rigakafin rauni ta hanyar inganta jiki mai ƙarfi, daidaitacce.
Yanayinta: tsammanin nuni a nuni Side Plank
- Gyara jikin ku akan gwiwar hannu, tabbatar da gwiwar gwiwar ku yana ƙarƙashin kafada kai tsaye.
- Ƙarfafa tsokoki na tsakiya sannan kuma ɗaga hips ɗin ku har sai jikinku ya kasance a madaidaiciyar layi daga kai zuwa ƙafafu.
- Riƙe wannan matsayi na tsawon lokacin da za ku iya, kiyaye madaidaicin mahimmanci da kiyaye kwatangwalo.
- Sannu a hankali rage jikin ku zuwa wurin farawa kuma maimaita motsa jiki a daya gefen.
Lajin Don yi Side Plank
- Shiga Jigon ku: Shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kula da ma'aunin ku ba amma kuma yana tabbatar da cewa ana aiki da tsokoki masu dacewa. Kuskure na yau da kullun shine barin kwatangwalo ya nutse zuwa ƙasa, wanda zai iya raunana baya. Don kauce wa wannan, matsawa kwatangwalo zuwa sama, kiyaye jikin ku a madaidaiciyar layi daga kai zuwa ƙafafu.
- Kiyaye Daidaiton Wuya: Tsaya wuyanka a layi tare da kashin baya. Kuskure na gama gari shine barin kai ya faɗi gaba ko tura shi baya, yana takura wuya. Kuna iya guje wa wannan ta hanyar mai da hankali kan madaidaiciyar wuri a gaban ku.
- Numfashi: Kada ku riƙe numfashi yayin aiwatar da katako na gefe. Yana da mahimmanci don
Side Plank Tambayoyin Masu Nuna
Shi beginners za su iya Side Plank?
Ee, tabbas masu farawa za su iya yin motsa jiki na gefe. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar ainihin ƙarfi da daidaito. Masu farawa za su iya farawa da gyare-gyaren nau'ikan katako na gefe, kamar yin shi a kan gwiwoyi ko da ƙafa ɗaya a ƙasa don tallafi. Yayin da suke ƙarfafa ƙarfi, za su iya ci gaba zuwa cikakken katako na gefe. Yana da mahimmanci a tuna kiyaye tsari mai kyau don guje wa rauni kuma don samun mafi yawan fa'idodi daga motsa jiki.
Me ya sa ya wuce ga Side Plank?
- Side Plank with Leg Left: A cikin wannan bambancin, kuna ɗaga ƙafar saman ku zuwa rufi yayin da kuke riƙe matsayi na gefe.
- Side Plank tare da Twist: Wannan bambancin yana ƙara juzu'i zuwa daidaitaccen katako na gefen ta hanyar isa hannun saman hannunka a ƙarƙashin jikinka sannan kuma komawa zuwa rufi.
- Side Plank tare da Hip Dips: Wannan ya haɗa da tsoma kwatangwalo zuwa ƙasa sannan kuma ɗaga su sama, ƙara ƙarin ƙalubale ga ƙalubalen ku.
- Side Plank with Arm Reach: A cikin wannan bambance-bambance, kuna isa hannun saman ku a kan ku, ƙirƙirar layi daga hannun ku zuwa ƙafar ƙasa, ƙalubalantar daidaito da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Side Plank?
- Twist na Rasha wani motsa jiki ne wanda ya dace da Side Plank, yayin da yake kai hari ga tsokoki, inganta ƙarfin juriya da juriya waɗanda ke da mahimmanci don riƙe matsayi na Side Plank.
- Aikin motsa jiki na Bird Dog yana cike da Side Plank ta hanyar haɓaka ainihin kwanciyar hankali da daidaito, waɗanda suke da mahimmanci don aiwatar da aiwatar da kyau da kuma kula da matsayi na Side Plank.
Karin kalmar raɓuwa ga Side Plank
- Motsa jiki na gefe
- Aikin motsa jiki na nauyi don kugu
- Side Plank don ainihin ƙarfafawa
- Plank Side Nauyin Jiki
- Ayyukan toning kugu
- Side Plank motsa jiki na yau da kullun
- Motsa jiki tare da nauyin jiki
- Motsa jiki don abs na gefe
- Side Plank don rage kugu
- Siffar kugu tare da Side Plank.