Band Front Plank tare da Gudun Hannu guda ɗaya

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Fitaƙa
• Kayan aiki: ƙauye

Sakonni ga Band Front Plank tare da Gudun Hannu guda ɗaya

Band Front Plank tare da Single Arm Pulldown motsa jiki ne mai ƙarfi wanda ke ƙarfafa ainihin, haɓaka daidaito, da haɓaka juriyar jiki na sama. Wannan motsa jiki ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don gina ainihin kwanciyar hankali, inganta daidaitawa, da kuma ƙara ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Band Front Plank tare da Gudun Hannu guda ɗaya

• Kai sama da hannun dama don kama bandeji, kiyaye jikinka a mike da zuciyarka.
• Ja da bandejin ƙasa zuwa ga ƙirjinka yayin da kake riƙe matsayi na gaba, kiyaye gwiwar gwiwarka kusa da jikinka.
• A hankali mayar da hannun dama na baya zuwa wurin farawa, tsayayya da ja na band.
• Maimaita matakan guda ɗaya da hannun hagu, musanya tsakanin hannaye biyu don adadin da ake so na maimaitawa.

Lajin Don yi Band Front Plank tare da Gudun Hannu guda ɗaya

• Motsi mai laushi: Ja da band ɗin ƙasa a hankali, jagora tare da gwiwar hannu. Yakamata a sarrafa motsi kuma da gangan, ba mai tada hankali ko gaggawa ba. Ya kamata gwiwar gwiwarka ta kasance kusa da jikinka kuma ya kamata a ja bandeji har zuwa kirjinka. Guji kuskuren gama gari na ja bandeji da sauri ko tare da matsayi mara kyau na hannu.
• Babban Haɗin kai: Yayin ja da bandeji, yana da mahimmanci don haɗa tsokoki na asali. Wannan darasi ba kawai game da hannunka da ƙarfin kafada ba ne, amma har ma game da ainihin kwanciyar hankalin ku. Kuskure na gama gari shine mayar da hankali da yawa akan motsin hannu da kuma sakaci da ainihin haɗin kai.
• Daidaita Jiki: Kulawa

Band Front Plank tare da Gudun Hannu guda ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Band Front Plank tare da Gudun Hannu guda ɗaya?

Ee, masu farawa zasu iya yin Band Front Plank tare da motsa jiki Single Arm Pulldown, amma yakamata suyi hakan tare da taka tsantsan da jagora mai kyau. Wannan motsa jiki yana buƙatar ƙarfi, daidaito, da daidaitawa, don haka yana da mahimmanci a fara tare da ƙaramin juriya kuma a hankali ƙara juriya yayin da ƙarfi da fasaha ke haɓaka. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan mafari ya ga yana da ƙalubale sosai, za su iya farawa da motsa jiki mafi sauƙi don gina ainihin ƙarfinsu da daidaito kafin yunƙurin wannan. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Band Front Plank tare da Gudun Hannu guda ɗaya?

• Band Front Plank with Single Arm Pulldown and Leg Left: A cikin wannan bambancin, kuna yin ɗaga ƙafa tare da kishiyar ƙafar yayin da kuke zazzage band ɗin tare da hannu ɗaya, kuna shigar da glutes da ƙananan baya baya ga ainihin ku da na sama.
• Band Front Plank with Double Arm Pulldown: Maimakon ja da ƙasa da hannu ɗaya lokaci ɗaya, kuna ja ƙasa da hannayen biyu lokaci guda, ƙara ƙarfin motsa jiki.
• Band Front Plank with Single Arm Pulldown and Twist: Bayan saukar da band ɗin da hannu ɗaya, kuna ƙara juzu'i zuwa gaɓar kishiyar, kuna niyya ga madaidaitan ku da haɓaka ƙarfin jujjuya ku.
• Band Front Plank tare da Gudun Hannu guda ɗaya da Knee Tuck: Yayin da kuke ja

Me suna da abin da ya sanya ɗaukehawa ga Band Front Plank tare da Gudun Hannu guda ɗaya?

• Motsa jiki na "Band Pull-Apart" ya dace da Band Front Plank tare da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa baya, kafadu, da hannaye, waɗanda ke da mahimmanci don daidaita jiki yayin motsi da kuma kiyaye matsayi.
• The "Band Overhead Press" ya cika Band Front Plank tare da Single Arm Pulldown ta inganta kafada kwanciyar hankali da ƙarfi, wanda zai iya inganta sarrafawa da ingancin motsi na ja, yayin da kuma ƙalubalanci ainihin tsokoki da ke aiki a lokacin katako na gaba.