Band a kwance Pallof Press

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Obliques

Sakonni ga Band a kwance Pallof Press

Band Horizontal Pallof Press babban motsa jiki ne na ƙarfafawa wanda ke da niyya ga ma'auni, yayin da yake haɗa kafadu da ƙananan baya. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin kwanciyar hankalinsu da ma'aunin gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutum zai iya inganta ƙarfin aikin su, rage haɗarin rauni, da haɓaka aikin su a cikin sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Band a kwance Pallof Press

• Juya jikin ku don juriya band ko kebul yana ja daga gefen ku, tabbatar da cewa ƙafafunku sun kasance da ƙarfi kuma kwatangwalo da kafadu suna da murabba'i.
• Shiga zuciyarka kuma a hankali ka tura band ɗin ko kebul ɗin kai tsaye a gaban ƙirjinka, shimfiɗa hannunka gabaɗaya amma ba tare da kulle gwiwar gwiwarka ba.
• Dakata na ɗan lokaci, kiyaye jikinka ya tsaya tsayin daka da jan bandeji ko kebul, sannan a hankali mayar da hannayenka zuwa kirjin ka.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan ku canza gefe don tabbatar da daidaiton ci gaba.

Lajin Don yi Band a kwance Pallof Press

• Form Da Ya dace: Yayin da kake danna band ɗin a gabanka, tabbatar da kiyaye hannayenka a layi daya zuwa ƙasa da jikinka a madaidaiciyar layi. Sanya ainihin ku kuma ku kula da matsayi mai kyau a duk lokacin motsa jiki. Kuskure na gama gari: Jingila ko karkarwa zuwa wurin anka. Don kauce wa wannan, kiyaye kwatangwalo da kafadu masu murabba'i kuma ku tsayayya da ja na band.
• Motsi Mai Sarrafa: Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ƙaddamar da band ɗin da lokacin dawo da shi zuwa ƙirji. Wannan yana tabbatar da cewa kuna aiki da gaske kuma ba ku dogara da kuzari ba.

Band a kwance Pallof Press Tambayoyin Masu Nuna

Shi beginners za su iya Band a kwance Pallof Press?

Ee, tabbas masu farawa za su iya yin motsa jiki na Band Horizontal Pallof Press. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa ainihin da inganta kwanciyar hankali. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa duk wani rauni mai yuwuwa. Ana ba da shawarar koyaushe don samun mai koyarwa na sirri ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki idan kun kasance mafari.

Me ya sa ya wuce ga Band a kwance Pallof Press?

• Half-Kneeling Pallof Press: A cikin wannan bambancin, ana yin aikin motsa jiki daga matsayi na rabi, wanda ya fi dacewa da mahimmanci kuma yana inganta kwanciyar hankali.
• Babban Latsa Pallof: Wannan sigar ta ƙunshi danna band a sama maimakon kai tsaye a gaba, wanda ke ƙara ƙalubale ga tsokoki na kafada da ainihin.
• Rotational Pallof Press: Wannan bambancin yana ƙara juyawa a ƙarshen latsawa, shigar da tsokoki na wucin gadi da inganta ƙarfin juyawa.
• Squat Pallof Press: Wannan sigar ta ƙunshi squat a cikin motsi, yana mai da shi cikakken motsa jiki wanda ke kaiwa ga ƙafafu da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Band a kwance Pallof Press?

• Cable Woodchop wani motsa jiki ne mai alaka kamar yadda kuma ya haɗa da motsi mai juyayi da juriya irin na Pallof Press, wanda zai iya taimakawa wajen inganta ƙarfin juyi da kwanciyar hankali, mahimmanci ga wasan motsa jiki da ayyukan yau da kullum.
• Aikin motsa jiki na Plank ya dace da Band Horizontal Pallof Press kamar yadda kuma yake tafiyar da dukkanin mahimmanci, inganta kwanciyar hankali da ƙarfi, kuma zai iya taimakawa wajen bunkasa tasirin Pallof Press ta hanyar samar da tushe mai karfi.