Cikakken tsari

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Cikakken tsari

Cikakken Planche shine ƙalubalen motsa jiki na jiki wanda da farko yana ƙarfafa kafadu, hannaye, da ainihin, yayin da yake haɓaka daidaito da kwanciyar hankali. Ya dace da masu sha'awar motsa jiki na ci gaba waɗanda suka riga sun haɓaka ƙarfin babba da sarrafawa. Ana neman wannan motsa jiki don ikonsa na gina ƙwayar tsoka mai ƙwanƙwasa, inganta sarrafa jiki, da kuma burge wasu tare da nuna karfi da horo da yake bukata.

Yanayinta: tsammanin nuni a nuni Cikakken tsari

• Fara ta hanyar dumama hannayen hannu, kafadu, da tsokoki na asali don shirya su don matsanancin motsa jiki wanda cikakken tsari ke buƙata.
• Fara a matsayin turawa. Sanya hannuwanku dan faɗi fiye da faɗin kafada baya, yatsu suna nunawa gaba, da ƙafafu tare.
• Mayar da jikinka gaba don matsar da nauyinka zuwa hannunka yayin da kake riƙe hannunka madaidaiciya. Ya kamata kafadunku su kasance sama ko dan gaba da hannayenku.
• Sanya gwiwoyi a cikin ƙirjin ku kuma ɗaga ƙafafunku daga ƙasa, daidaita nauyin jikin ku akan hannayenku. Wannan ana kiransa tuck planche.
• Sannu a hankali shimfiɗa ƙafafunku madaidaiciya a bayanku, a layi daya zuwa ƙasa, yayin da kuke kiyaye ma'auni. Wannan shine cikakken matsayi na planche. Riƙe wannan matsayi na tsawon lokacin da za ku iya, kiyaye jikin ku a tsaye kuma a layi daya zuwa ƙasa. Lura cewa cikakken

Lajin Don yi Cikakken tsari

• ** Siffofin da suka dace da daidaitawa ***: Tabbatar cewa jikin ku yana cikin daidai matsayi. Hannun ku ya kamata su zama ɗan faɗi kaɗan fiye da nisan kafada, yatsu suna nunawa gaba ko kaɗan a waje. Ya kamata jikin ku ya kasance daidai da ƙasa, tare da shimfiɗa ƙafafu da yatsun kafa. Kuskure na yau da kullun shine harba baya ko lankwasa gwiwar hannu, wanda zai iya raunana tsokoki da haɗin gwiwa.
• ** Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa ***: Ƙarfin Core da kafada mabuɗin don aiwatar da cikakken tsari. Haɗa motsa jiki kamar katako, turawa sama, da tawul ɗin hannu

Cikakken tsari Tambayoyin Masu Nuna

Shi beginners za su iya Cikakken tsari?

Ana ɗaukar cikakken motsa jiki na Planche a matsayin ci gaba na motsa jiki wanda ke buƙatar babban matakin ƙarfi, daidaito, da sarrafawa. Ba yawanci ana ba da shawarar ga masu farawa ba saboda yana buƙatar adadi mai yawa na babban jiki da ƙarfin asali. Masu farawa za su iya, duk da haka, suyi aiki zuwa Cikakken Planche ta farawa tare da motsa jiki masu sauƙi kuma a hankali suna ƙara wahala yayin da ƙarfinsu da ƙwarewar su suka inganta. Wadannan darasi na shirye-shiryen na iya haɗawa da turawa, katako, da jinginar planche. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Cikakken tsari?

• Tuck Planche: A cikin wannan sigar, kuna kiyaye gwiwoyinku kusa da ƙirjin ku, yana mai da shi ɗan sauƙin sauƙi ga masu farawa suyi aiki.
• Pseudo Planche: Wannan bambancin ya haɗa da kiyaye ƙafafunku a ƙasa da kuma jingina jikinku na sama a gaba, wanda ke taimakawa wajen ƙarfafa cikakken tsari.
• Planche Lean: Wannan bambance-bambancen abokantaka na mafari ya haɗa da jingina gaba tare da hannayenku a ƙasa kuma ƙafafu suna taɓa ƙasa, a hankali yana ƙara jingina yayin da ƙarfin ku ya inganta.
• Half Lay Planche: Wannan shine matsakaicin matsakaicin matakin inda zaku shimfiɗa ƙafa ɗaya a bayanku yayin da ɗayan ya rage a ciki, yana taimakawa haɓakawa a hankali har zuwa cikakken tsari.

Me suna da abin da ya sanya ɗaukehawa ga Cikakken tsari?

• "L-Sits" suna da fa'ida yayin da suke kai hari ga ƙwanƙwasa ƙwanƙwasa da hip, suna haɓaka ikon sarrafa jiki da ƙarfin ciki da ake buƙata don ɗagawa da riƙe jiki daidai da ƙasa a cikin Cikakken Tsarin.
• "Handstand Push-ups" wani karin motsa jiki ne, yayin da suke gina kafada da ƙarfin hannu da ake bukata don tallafawa nauyin jiki yayin Cikakkiyar Tsari, tare da inganta daidaito da fahimtar jiki.