Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba
Ƙafar Ƙafar Ƙirji zuwa Ƙarji na Ƙarfafa Ƙarfafawa ne mai ƙarfi da ƙalubalen motsa jiki wanda da farko ya fi mayar da hankali ga tsokoki, yayin da yake shiga glutes, quads, da kafadu. Ya dace da daidaikun mutane a tsaka-tsaki ko matakin dacewa na ci gaba, babban zaɓi ne ga waɗanda ke neman haɓaka ƙarfin jikinsu gaba ɗaya, kwanciyar hankali, da sassauci. Mutane na iya fi son wannan motsa jiki saboda ba wai kawai yana inganta ingantacciyar daidaituwa da matsayi ba amma har ma yana taimakawa wajen ƙona calories, yana mai da shi zaɓi mai tasiri ga waɗanda ke neman asarar nauyi ko toning jiki.
Yanayinta: tsammanin nuni a nuni Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba
- Haɗa ainihin ku kuma ku kula da baya madaidaiciya, tabbatar da cewa jikin ku yana cikin layi madaidaiciya daga kan ku zuwa dugadugan ku.
- Ɗaga ƙafa ɗaya daga ƙasa, lanƙwasa gwiwa kuma kawo ta zuwa ga ƙirjinka ba tare da barin bayanka ya lanƙwasa ba.
- Dakata na ɗan lokaci tare da gwiwa kusa da ƙirjin ku, sannan sannu a hankali ku runtse ƙafar ku zuwa matsayin asalin plank.
- Maimaita wannan motsi tare da ɗayan ƙafarku, kuma ku ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.
Lajin Don yi Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba
- Guji Yin Arzikin Baya: Kuskure na yau da kullun shine harba baya yayin motsa jiki, wanda zai iya sanya damuwa mara nauyi akan ƙananan baya kuma ya haifar da rauni. Don guje wa wannan, kiyaye ainihin ku da jikin ku a madaidaiciyar layi a cikin motsi.
- Kada ku yi gaggawa: Yana da mahimmanci a yi motsa jiki a cikin taki mai sarrafawa. Guguwa ta hanyar motsi na iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Ɗauki lokacin ku don ɗaga ƙafar ku kuma kawo ta zuwa kirjin ku, sannan ku mayar da shi a hankali zuwa wurin farawa.
Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba Tambayoyin Masu Nuna
Shi beginners za su iya Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba?
Tabbas, masu farawa zasu iya yin aikin motsa jiki na Leg Lift zuwa Chest Front Plank. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne ɗan ci gaba wanda ke buƙatar ƙarfi da kwanciyar hankali a cikin tsokoki na asali. Ya kamata masu farawa su fara da alluna na asali kuma a hankali su ci gaba zuwa ƙarin hadaddun bambance-bambancen kamar Ƙafar Ƙafar zuwa Ƙirji na gaba. Hakanan yana da kyau a yi waɗannan atisayen a ƙarƙashin kulawar mai horarwa ko ƙwararrun motsa jiki, musamman a farkon, don tabbatar da tsari daidai da kuma hana rauni.
Me ya sa ya wuce ga Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba?
- Plank with Knee to Chest: A cikin wannan bambancin, kuna farawa a cikin babban katako kuma ku kawo gwiwa ɗaya zuwa kirjin ku, riƙe na ɗan lokaci, sannan ku koma wurin farawa.
- Plank with Leg Left and Knee Tuck: Wannan shine ƙarin ci gaba inda zaku ɗaga ƙafa ɗaya sama yayin da kuke cikin matsayi, sannan lanƙwasa gwiwa kuma kawo shi zuwa ga ƙirjin ku.
- Plank Jacks with Leg Left: Wannan bambancin ya ƙunshi yin motsi na jack mai tsalle tare da ƙafafunku yayin da kuke cikin matsayi, sannan ɗaga ƙafa ɗaya zuwa rufi.
- Tsarin Hannun Hannu tare da Madaidaicin Ƙafar Ƙafa: Wannan bambancin ya haɗa da riƙe da katako na gaba da kuma ɗaga kowace kafa daga ƙasa, shiga glutes da ƙananan baya.
Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba?
- Masu hawan dutse: Wannan motsa jiki yana da matukar dacewa saboda yana da ƙarfi, motsa jiki mai cikakken jiki wanda ba wai kawai yana ƙarfafa tsokoki ba, kama da Leg Lift to Chest Front Plank, amma yana inganta lafiyar zuciya da karfin zuciya, wanda zai iya inganta aikin gaba ɗaya. .
- Rasha Twists: Wannan motsa jiki yana ƙara motsi na juyawa zuwa ainihin motsa jiki, wanda zai iya taimakawa wajen daidaita madaidaicin motsi sama da ƙasa na Leg Lift zuwa Chest Front Plank, kuma yana kai hari ga obliques, ƙananan baya, da hips, inganta haɓaka. da-tasowa core ƙarfi.
Karin kalmar raɓuwa ga Ƙafar Ƙafar zuwa Tsarin Ƙirji na gaba
- Motsa jiki don Plyometrics
- Ƙafar Ƙafa zuwa Ƙirji na Gaban Plank
- Ayyukan horo na Plyometric
- Plyometric motsa jiki
- Motsa jiki na Leg Lift Plank
- Gaban Plank tare da motsa jiki daga kafa
- Horon Plyometric tare da nauyin jiki
- Babban aikin motsa jiki
- Ƙafar Ƙafa zuwa Tsarin Ƙirji don Plyometrics
- Motsa jiki mai ƙarfi na Plyometric