Gaban Plank tare da karkatarwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Serratus Anterior, Tensor Fasciae Latae

Sakonni ga Gaban Plank tare da karkatarwa

The Front Plank with Twist motsa jiki ne mai ɗorewa wanda ba wai kawai yana ƙarfafa ainihin ku ba, har ma yana inganta daidaito da sassauci. Yana da kyakkyawan motsa jiki ga mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka tsokoki na ciki da maɗaukaki. Shiga cikin wannan motsa jiki na iya taimakawa wajen inganta yanayin ku, rage ciwon baya, da kuma ƙara yawan kwanciyar hankali na jiki, yana sa ya zama abin sha'awa ga duk wani aiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Gaban Plank tare da karkatarwa

• Ci gaba da matse jikinka, bayanka madaidaiciya, da jikinka a madaidaiciyar layi, sannan a hankali karkatar da gangar jikinka zuwa gefe guda, kawo hips ɗinka na dama zuwa ƙasa.
• Dakata na ɗan lokaci a ƙasan murɗaɗɗen, sannan juya motsi don komawa wurin farawa.
• Maimaita motsi a gefe na gaba, karkatar da jikin ku don kawo kwatangwalo na hagu zuwa ƙasa.
• Ci gaba da canza ɓangarorin don adadin da ake so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Gaban Plank tare da karkatarwa

• Shiga Jigon ku: Kuskure na gama gari shine mantawa da aiwatar da ainihin lokacin wannan darasi. Tsarin gaba tare da karkatarwa babban motsa jiki ne, don haka tabbatar da ƙara matsawa abs da glutes a cikin motsi. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, yayin da kuma yin aiki da tsokoki yadda ya kamata.
• Sarrafa Motsinku: Ka guji yin gaggawar motsi. Ba game da nawa za ku iya yi ba, amma ingancin kowane maimaitawa. Tabbatar sarrafa jujjuyawar kuma komawa zuwa matsayin plank a hankali. Wannan zai ƙara lokaci

Gaban Plank tare da karkatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Gaban Plank tare da karkatarwa?

Ee, masu farawa zasu iya yin Front Plank tare da motsa jiki na Twist. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Mai farawa zai iya farawa da katako na gaba na yau da kullun, sannan a hankali ya haɗa jujjuyawar yayin da suke haɓaka ƙarfi da kwanciyar hankali. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Gaban Plank tare da karkatarwa?

• Plank with Knee Twist: A cikin wannan bambance-bambancen, kuna farawa a cikin matsayi na yau da kullun, sannan ku kawo gwiwa zuwa kishiyar gwiwar hannu, kuna yin abubuwan da suka dace.
• Plank with Hip Twist: Wannan bambancin ya haɗa da karkatar da kwatangwalo daga gefe zuwa gefe yayin da yake riƙe da matsayi na plank, wanda ke kaiwa ƙananan abs da obliques.
• Plank with Reach Under Twist: A cikin wannan bambance-bambancen, kuna farawa a cikin babban katako, sannan ku isa hannu ɗaya a ƙarƙashin jikin ku kuma ku karkatar da gangar jikin ku, kuna ƙalubalantar daidaito da kwanciyar hankali.
• Plank Jack with Twist: Wannan bambancin ya haɗu da jack jack (tsalle ƙafafu a ciki da waje) tare da jujjuyawar jiki, yana ƙara nau'in cardio zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Gaban Plank tare da karkatarwa?

• Rashan Twists: Wannan darasi kuma ya haɗa da motsi mai jujjuyawa mai kama da Front Plank tare da Twist, yana aiki duka biyun dubunnan abdominis da abdominis masu jujjuya don cikakken aikin motsa jiki.
• Masu hawan dutse: Wannan motsa jiki mai ɗorewa yana cike da Front Plank tare da Twist ta hanyar shigar da ainihin, gyare-gyare na hip, da kafadu, inganta kwanciyar hankali da ƙarfi.