Gaba zuwa Side Plank

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Gaba zuwa Side Plank

The Front to Side Plank babban motsa jiki ne wanda ke ƙarfafa ainihin, haɓaka kwanciyar hankali, da haɓaka daidaito. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke da niyyar haɓaka ƙarfin ciki da juriya. Mutane za su so su shiga wannan motsa jiki saboda ba kawai yana ƙarfafa jiki duka ba amma yana taimakawa wajen inganta matsayi da rage ciwon baya.

Yanayinta: tsammanin nuni a nuni Gaba zuwa Side Plank

• A hankali juya jikinka zuwa gefen dama, ɗaga hannun dama naka zuwa saman rufi kuma ka matsa nauyinka akan hannun hagunka da waje na ƙafarka na hagu, yin katako na gefe.
• Riƙe katakon gefen na ɗan daƙiƙa kaɗan, kiyaye jikin ku a madaidaiciyar layi kuma an ɗaga kwatangwalo.
• A hankali komawa zuwa babban katako, sanya hannun dama na baya a ƙasa.
• Maimaita tsari a gefen hagu, ɗaga hannun hagu zuwa rufi kuma canza nauyin ku zuwa hannun dama da waje na ƙafar dama.

Lajin Don yi Gaba zuwa Side Plank

• Motsi Mai Sarrafawa: Tabbatar da canzawa tsakanin katako na gaba da na gefe a hankali, sarrafawa. Guguwa ta cikin ƙungiyoyi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Ka tuna, ba game da saurin motsa jiki ba ne, amma yadda za ku iya yin shi sosai.
• Shiga Mahimmanci: Rike jigon ku a duk tsawon lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma har ma yana haɓaka tasirin katako. Kuskure na yau da kullun shine shakatawa da ainihin, musamman a lokacin lokacin canji, wanda zai haifar da damuwa a bayanku.
• Numfashin Da Ya dace:

Gaba zuwa Side Plank Tambayoyin Masu Nuna

Shi beginners za su iya Gaba zuwa Side Plank?

Ee, masu farawa zasu iya yin motsa jiki na gaba zuwa Gefe. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne na ci gaba wanda ke buƙatar ƙarfi a cikin cibiya da kafadu. Ya kamata masu farawa su fara da katako na asali kuma a hankali su ci gaba zuwa ƙarin bambance-bambancen ƙalubale yayin da ƙarfinsu da jimirinsu ya inganta. Koyaushe tuna don kiyaye tsari mai kyau don guje wa rauni da haɓaka tasiri. Idan kun ji wani rashin jin daɗi ko jin zafi, yana da kyau a dakatar da tuntuɓar ƙwararrun motsa jiki.

Me ya sa ya wuce ga Gaba zuwa Side Plank?

• Gindin gwiwar hannu tare da karkatar da gefe: Daga wurin ƙwanƙwasa gwiwar hannu, karkatar da kai kuma kawo gwiwar hannu ɗaya zuwa kishiyar gwiwa, maɓallai daban-daban.
• Side Plank with Leg Left: A cikin wani wuri na gefe, ɗaga ƙafarka ta sama kamar yadda za ka iya, sannan ka rage shi baya, maimaita kowane gefe.
• Tauraron Side Plank: Wannan wani ci-gaban ci-gaba ne inda kuke daidaitawa a hannu ɗaya da gefen ƙafar ku yayin da kuke ƙara dayan hannu da ƙafar ku waje, kuna samar da siffar tauraro tare da jikin ku.
• Tsarin Side tare da Hip Dip: Daga matsayi na gefe, rage hip ɗin ku zuwa ƙasa sannan ku ɗaga shi baya sama, maimaita wannan motsi a bangarorin biyu.

Me suna da abin da ya sanya ɗaukehawa ga Gaba zuwa Side Plank?

• Masu murgudawa na Rasha: Wannan darasi kuma yana mai da hankali ne kan ƙwaƙƙwaran tsokoki, kama da Gaba zuwa Tsarin Gefe, kuma yana taimakawa wajen haɓaka ƙarfin jujjuyawa da daidaito, wanda zai iya haɓaka aikin sauye-sauyen plank.
• Masu hawan dutse: Masu hawan dutse wani motsa jiki ne wanda ba wai kawai yana ƙarfafa ainihin ba, kama da Front to Side Plank, amma yana ƙara ƙarfin zuciya na zuciya, yana mai da shi babban abin da zai dace don aikin motsa jiki na yau da kullum.