Cikakken Planche Push-Up

• Sakonnin ƙafa: Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Cikakken Planche Push-Up

Cikakken Planche Push-Up motsa jiki ne mai kalubalanci wanda ke kaiwa nau'ikan kungiyoyin tsoka, gami da hannaye, kafadu, kirji, da cibiya, yana ba da cikakkiyar ƙarfi da haɓaka daidaito. Yana da kyau ga masu sha'awar motsa jiki da ƴan wasa, musamman waɗanda ke da hannu a gymnastics ko calisthenics, saboda babban matakin wahalarsa da buƙatunsa na ƙarfin jiki na sama. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka aikin su, inganta sarrafa jiki, da kuma cimma yanayin sautin tsoka da tsoka.

Yanayinta: tsammanin nuni a nuni Cikakken Planche Push-Up

• Da zarar kun mallaki tuck planche, ci gaba zuwa madaidaicin planche ta hanyar shimfiɗa ƙafafunku a hankali zuwa gefe yayin da kuke ajiye su a layi ɗaya zuwa ƙasa. Kula da cibiya mai ƙarfi kuma kiyaye jikin ku a madaidaiciyar layi tun daga kan ku zuwa yatsun kafa.
• Lokacin da za ku iya riƙe madaidaicin matsayi, matsa zuwa cikakken shirin ta hanyar haɗa ƙafafunku tare, sake ajiye jikin ku a madaidaiciyar layi daga kai zuwa ƙafafu.
• Yanzu da kun kasance a cikin cikakken matsayi na planche, yi turawa ta hanyar lanƙwasa gwiwar gwiwar ku da runtse jikin ku zuwa ƙasa yayin da kuke riƙe jikinku daidai da bene.
• Tura jikin ku baya har zuwa cikakken tsari

Lajin Don yi Cikakken Planche Push-Up

• ** Ci gaba a hankali ***: Cikakken Planche Push-Ups motsa jiki ne na ci gaba kuma yana buƙatar ƙarfi da daidaituwa. Fara tare da sauƙaƙan bambance-bambance, kamar tuck planche push-up ko madaidaicin tsarin turawa, kuma sannu a hankali ci gaba zuwa cikakken sigar. Ƙoƙarin gaggawa zuwa cikin cikakken shirin turawa ba tare da shiri mai kyau ba zai iya haifar da damuwa ko rauni.
• ** Ƙarfin Ƙarfi ***: Jigon yana taka muhimmiyar rawa wajen daidaita jikin ku yayin cikakken shirin turawa. Haɗa ainihin tsokoki a duk lokacin motsa jiki don kiyaye daidaito da sarrafawa.

Cikakken Planche Push-Up Tambayoyin Masu Nuna

Shi beginners za su iya Cikakken Planche Push-Up?

Cikakken Planche Push-Up motsa jiki ne mai ci gaba wanda ke buƙatar ƙarfin ƙarfi, daidaito, da sarrafawa. Ba yawanci ana ba da shawarar ga masu farawa ba saboda babban matakin wahala da yuwuwar rauni idan an yi kuskure. Ya kamata masu farawa su fara da ƙarin bambance-bambancen turawa na asali kuma a hankali su yi aiki da hanyarsu har zuwa ƙarin motsa jiki, koyaushe suna mai da hankali kan tsari da fasaha mai kyau. Hakanan yana da fa'ida don yin aiki tare da mai horarwa ko mai koyarwa wanda zai iya ba da jagora da amsawa.

Me ya sa ya wuce ga Cikakken Planche Push-Up?

• Straddle Planche Push-Up: A cikin wannan bambance-bambance, kuna yada kafafunku a fadi yayin da kuke ajiye su a mike, wanda zai iya sa motsa jiki ya yi sauƙi ta hanyar rarraba nauyin ku daban.
• Pseudo Planche Push-Up: Ana yin wannan bambancin tare da sanya hannayenku kusa da kugu da ƙafafunku a ƙasa, yana mai da shi kyakkyawan dutse mai tsayi zuwa cikakken shirin turawa.
• Half Lay Planche Push-Up: A cikin wannan tsaka-tsakin bambancin, kuna shimfiɗa ƙafa ɗaya a bayanku yayin da kuke ajiye ɗayan ƙafar, wanda zai iya taimaka muku haɓakawa a hankali har zuwa cikakkiyar turawa.
• Ƙafa ɗaya Planche Push-Up: Wannan bambancin ya haɗa da ajiye ƙafa ɗaya a tsaye a bayanka da kuma sauran ƙafar zuwa ga kirjinka, yana ba da kalubale na tsaka-tsakin tsakanin tuck da cikakken shirin turawa.

Me suna da abin da ya sanya ɗaukehawa ga Cikakken Planche Push-Up?

• L-Sits wani motsa jiki ne mai fa'ida yayin da suke haɓaka ƙarfin gaske da daidaituwa, duka biyun suna da mahimmanci don kiyaye matsayin jikin kwance a cikin Cikakkiyar Tsarin Tsara-Up.
• Handstand Push-Ups kuma na iya haɗawa da Cikakkun Tsarin Tsara-Up yayin da suke ƙarfafa kafadu da hannaye, da haɓaka sarrafa jiki da daidaito, duk waɗannan suna da mahimmanci don aiwatar da Cikakkun Tsarin Turawa cikin nasara.