Gaban Plank - Butt

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Gaban Plank - Butt

The Front Plank - Butt motsa jiki babban motsa jiki ne mai ƙarfafawa wanda ke kaiwa ba kawai tsokoki na ciki ba har ma da ɗigon ku, yana mai da shi kyakkyawan zaɓi ga mutanen da ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali gabaɗaya. Ya dace da duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda ana iya daidaita ƙarfin gwargwadon iyawar mutum. Wannan motsa jiki yana da kyau ga waɗanda ke neman haɓaka yanayin su, rage ciwon baya, da inganta daidaituwa da daidaitawar jiki, duk yayin da suke toning su glutes.

Yanayinta: tsammanin nuni a nuni Gaban Plank - Butt

• Sanya gwiwar hannu kai tsaye a ƙarƙashin kafaɗun ku tare da hannayen ku a ƙasa, tafin hannu.
• Matsa sama daga ƙasa, ɗaga sama kan yatsun kafa kuma ka kwanta a kan goshinka, kiyaye jikinka a madaidaiciyar layi daga kai zuwa ƙafafu.
• Matse glutes ɗin ku kuma ƙara tsokoki na ciki yayin da kuke riƙe wannan matsayi na tsawon lokacin da ake so.
• Don ƙare aikin, a hankali rage kanku baya zuwa wurin farawa.

Lajin Don yi Gaban Plank - Butt

• Kiyaye Layin Jiki Madaidaici: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa diddige ku. Ka guji barin kwatangwalo ko tadawa saboda wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma ya rage tasirin motsa jiki. Kuskure na yau da kullun shine rashin shigar da ainihin abin isa, yana haifar da baya zuwa baka.
• Shiga Mahimmancin ku: Don aiwatar da plank na gaba yadda ya kamata, kuna buƙatar shigar da tsokoki na asali. Ka yi tunanin ja maɓallin ciki zuwa ga kashin baya. Wannan yana taimakawa wajen kiyaye jikin ku a daidai matsayi kuma yana ƙara yawan amfanin aikin.
• Ka Kiyaye Wuyanka Da Kashin Kashin Kashin Ka: Kalli

Gaban Plank - Butt Tambayoyin Masu Nuna

Shi beginners za su iya Gaban Plank - Butt?

Ee, mafari na iya yin aikin motsa jiki na Front Plank - Butt, amma yakamata su fara da ɗan gajeren lokaci kuma a hankali su haɓaka yayin da ƙarfinsu da jimiri ya inganta. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Gaban Plank - Butt?

• Side Plank: Maimakon fuskantar bene, juya zuwa gefe, hutawa a kan gaba ɗaya da gefen ƙafa ɗaya. Wannan bambance-bambancen kuma yana kaiwa ga obliques, ko tsokoki na ciki na gefe.
• Plank with Left Left: Yayin da kake riƙe da matsayi na gaba, ɗaga ƙafa ɗaya daga ƙasa, kiyaye shi madaidaiciya. Wannan yana ƙara ƙarin ƙalubale zuwa ga glutes da ƙananan baya.
• Plank with Arm Left: Yayi kama da ɗaga ƙafa, amma wannan lokacin zaka ɗaga hannu ɗaya daga ƙasa. Wannan ba kawai yana ƙarfafa glutes ɗin ku ba amma yana ƙalubalanci daidaito da kwanciyar hankali.
• Plank tare da Knee zuwa gwiwar hannu: A cikin matsayi na gaba, kawo gwiwa ɗaya don taɓa gwiwar gwiwar gefe ɗaya, sa'an nan kuma mayar da shi baya. Wannan bambance-bambancen yana ƙara ƙarfin

Me suna da abin da ya sanya ɗaukehawa ga Gaban Plank - Butt?

• Masu hawan dutse: Wannan motsa jiki yana cike da katako na gaba ta hanyar ƙara wani abu mai ƙarfi, wanda ke ƙara yawan bugun zuciya don motsa jiki na zuciya yayin da yake shiga ainihin, kama da na gaba.
• Push-ups: Push-ups suna cika katako na gaba ta hanyar yin niyya ga ƙarfin jiki na sama, musamman ƙirji, kafadu, da triceps, waɗanda kuma suke aiki a lokacin katako na gaba, suna ba da ƙarin cikakken aikin motsa jiki.