Daya Hannun Front Plank
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Daya Hannun Front Plank
The One Arm Front Plank babban motsa jiki ne mai ƙalubale wanda ke hari ba kawai abs ɗin ku ba, har ma da kafaɗunku, glutes, da hamstrings. Matsayin motsa jiki ne mai kyau ga 'yan wasa ko masu sha'awar motsa jiki waɗanda ke neman haɓaka daidaito, ƙarfi, da kwanciyar hankali. Haɗa wannan motsa jiki a cikin ayyukan yau da kullun na iya haɓaka ikon sarrafa jikin ku gaba ɗaya da aikinku, yana mai da shi zaɓi mai kyawawa ga waɗanda ke da niyyar haɓaka matakin dacewarsu.
Yanayinta: tsammanin nuni a nuni Daya Hannun Front Plank
- Matsa nauyin ku zuwa hannun hagu kuma juya jikin ku zuwa gefen dama, ɗaga hannun dama zuwa rufi.
- Daidaita hannun dama kai tsaye sama da hannun hagunka, kiyaye jikinka a madaidaiciyar layi daga kai zuwa ƙafafunka.
- Riƙe wannan matsayi na tsawon lokacin da za ku iya, kiyaye ainihin ku kuma ku ɗaga hips ɗin ku.
- Rage hannun dama na baya zuwa ƙasa don komawa wurin farawa, sannan maimaita motsa jiki a ɗayan gefen ta ɗaga hannun hagu zuwa rufi.
Lajin Don yi Daya Hannun Front Plank
- Babban Haɗin kai: Kuskure ɗaya na gama gari shine barin ciki ya faɗi zuwa ƙasa, wanda zai iya sanya damuwa mara amfani a ƙasan baya. Madadin haka, haɗa tsokoki na asali don kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki. Wannan ba kawai yana kare baya ba, har ma yana haɓaka fa'idodin motsa jiki don ainihin ku.
- Madaidaicin Rarraba Nauyi: Lokacin da ka ɗaga hannu ɗaya daga ƙasa, yana da sauƙi ka karkata ko juya jikinka zuwa gefen hannun tallafi. Duk da haka, wannan zai iya haifar da tsoka im
Daya Hannun Front Plank Tambayoyin Masu Nuna
Shi beginners za su iya Daya Hannun Front Plank?
Plank na gaba ɗaya na Arm na gaba shine ƙarin motsa jiki mai ci gaba wanda ke buƙatar babban adadin ƙarfi da daidaituwa. Idan kun kasance mafari, ana ba da shawarar farawa da katako na yau da kullun kuma a hankali ƙara ƙarfin ku da kwanciyar hankali kafin yunƙurin Plank One Arm Front Plank. Yana da mahimmanci koyaushe don tabbatar da tsari mai kyau don hana rauni.
Me ya sa ya wuce ga Daya Hannun Front Plank?
- Hannun Hannu ɗaya tare da ɗaga ƙafa: A cikin wannan bambancin, yayin da kake riƙe matsayi ɗaya na hannu, kuna ɗaga ƙafa ɗaya daga ƙasa, ƙara ƙalubalen zuwa daidaito da ƙarfin ƙarfin ku.
- Hannu ɗaya Plank akan Ƙwallon Ƙarfafawa: Wannan bambancin yana sanya hannun hannun ku mai goyan baya akan ƙwallon kwanciyar hankali, yana ƙara rashin kwanciyar hankali da wahalar motsa jiki.
- Hannun Hannu ɗaya tare da Taps na Kafada: Yayin da yake cikin matsayi na hannu ɗaya, yi amfani da hannun ku kyauta don taɓa kafadar kishiyarku, ƙara motsi mai ƙarfi zuwa motsa jiki.
- Hannun Hannu ɗaya tare da Knee zuwa gwiwar hannu: A cikin wannan bambancin, kuna kawo gwiwa zuwa gwiwar gwiwar ku yayin da kuke riƙe matsayi ɗaya na hannu, kuna ƙara motsi don ƙaddamar da maƙasudin ku.
Me suna da abin da ya sanya ɗaukehawa ga Daya Hannun Front Plank?
- Push-ups babban madaidaici ne ga One Arm Front Plank yayin da suke kai hari ga ƙungiyoyin tsoka iri ɗaya kamar hannuwa, kafadu, da cibiya, amma kuma suna haɗa tsokar ƙirji, don haka haɓaka ƙarfin jiki na sama.
- Motsa jiki na kare ya cika da farko jirgin sama ta hanyar inganta daidaituwa da kwanciyar hankali, yayin da yake buƙatar haɓaka aiki da ƙafa ɗaya na gaba, da yanki sau da yawa watsi da motsa jiki.
Karin kalmar raɓuwa ga Daya Hannun Front Plank
- Motsa jiki guda ɗaya na Arm Plank
- Motsa jiki don kugu
- Motsa Motsa Jiki Na Gaba ɗaya
- Ayyukan Toning Kugu
- Aikin Girgizar Jiki
- Single Arm Plank
- Bambance-bambancen Tsarin Nauyin Jiki
- Plank na gaba ɗaya na Hannu don Ƙarfin Core
- Ayyuka na Plank don kugu
- Motsa Jikin Ƙarfafa Hannu ɗaya