Dakatarwa Supine Plank

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Anterior, Deltoid Lateral, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Quadriceps

Sakonni ga Dakatarwa Supine Plank

The Suspension Supine Plank babban motsa jiki ne wanda ke kaiwa hari da kuma ƙarfafa tsokoki na tsakiya, baya, da kafada, yana haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda matsalar daidaitacce dangane da tsayin madaurin dakatarwa. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum yayin da yake inganta matsayi, haɓaka aikin aiki, da kuma taimakawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Dakatarwa Supine Plank

• Ka kwanta a bayanka kai tsaye a ƙarƙashin madaurin dakatarwa, shimfiɗa ƙafafunka a gabanka da kuma sanya hannayenka don riƙe madauri.
• Haɗa ainihin ku, ɗaga kwatangwalo daga ƙasa, kuma ku matse glutes ɗinku, ƙirƙirar layi madaidaiciya daga kan ku zuwa dugadugan ku, kama da matsayi na katako.
• Ka dage jikinka kuma ka kula da wannan matsayi na lokaci mai tsawo, tabbatar da cewa kwatangwalo ba su yi tsalle ba kuma baya baya yin baka.
• Bayan ka riƙe katako don lokacin da kake so, sannu a hankali rage hips ɗinka zuwa ƙasa, saki madauri, kuma huta kafin sake maimaita aikin.

Lajin Don yi Dakatarwa Supine Plank

• ** Shiga Mahimmancin ku ***: Ɗaya daga cikin kuskuren da aka fi sani shine rashin shigar da tsokoki na asali a lokacin dakatarwar katako. Koyaushe ka ƙarfafa tsokoki na ciki don tallafawa kashin baya kuma tabbatar da ingancin aikin.
• **A Gujewa Yin Bakin Baya**: Yin kirgin baya na iya haifar da ciwon baya da rauni. Don kauce wa wannan, kula da kashin baya tsaka tsaki a duk lokacin motsa jiki. Wannan yana nufin bayanka ya zama lebur, ba mai baka ko zagaye ba.
• **Kiyaye Kafadu**: Wani kuskuren da aka saba yi shine karkata kafadu zuwa kunnuwa. Wannan na iya haifar da tashin hankali na wuyansa da kafada. Maimakon haka, kiyaye kafadunku ƙasa da nesa daga kunnuwanku.
• **Ci gaba a hankali**: Idan

Dakatarwa Supine Plank Tambayoyin Masu Nuna

Shi beginners za su iya Dakatarwa Supine Plank?

Ee, masu farawa za su iya yin motsa jiki na Suspension Supine Plank, amma yana iya zama ƙalubale saboda yana buƙatar takamaiman adadin ƙarfi da kwanciyar hankali. Ana ba da shawarar farawa da motsa jiki na asali don haɓaka ƙarfin gaske kafin motsawa zuwa ƙarin ci gaba kamar Plank Suspension Supine Plank. Yana da mahimmanci koyaushe don tabbatar da tsari daidai don guje wa rauni. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horo na iya zama da amfani sosai ga masu farawa.

Me ya sa ya wuce ga Dakatarwa Supine Plank?

• Dakatar da Tsarin Kwangila tare da Ƙara Hip: A cikin wannan bambancin, kuna zana kafafunku tare yayin da kuke cikin matsayi, kuna niyya ga tsokoki na cinya na ciki.
• Dakatar da Supine Plank tare da Knee Tuck: Wannan ya haɗa da durƙusa gwiwoyi zuwa kirjin ku yayin da kuke riƙe matsayi na plank, ƙara wani abu mai ƙarfi wanda ke kaiwa ƙananan abs.
• Dakatar da Tsarin Kwangila tare da Tsawon Ƙafa: Wannan bambancin ya haɗa da tsawaita ƙafa ɗaya a tsaye yayin da yake cikin matsayi, wanda ke ƙalubalanci ma'auni kuma yana aiki da glutes da hamstrings.
• Dakatar da Tsarin Tsayawa Tare da Hannun Hannu: Wannan ya haɗa da kai hannu ɗaya kai tsaye a gabanka yayin da kake riƙe matsayin plank, wanda ba wai kawai yana ƙalubalantar ma'auni ba amma yana aiki da jikinka na sama.

Me suna da abin da ya sanya ɗaukehawa ga Dakatarwa Supine Plank?

• Masu hawan Dutsen Dakatarwa: Wannan aikin motsa jiki yana cike da Suspension Supine Plank ta hanyar shigar da tsokoki iri ɗaya amma a cikin ƙarin kuzari, yanayin zuciya, wanda zai iya taimakawa wajen ƙona mai da ƙarfin ƙarfi.
• Dakatar da Pikes: Suna haɗaka Suspension Supine Plank ta hanyar ƙalubalantar ainihin kwanciyar hankali a cikin wani jirgin sama daban-daban, wanda zai iya inganta daidaituwa da daidaituwa gaba ɗaya.