Hip Roll Plank

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Hip Roll Plank

Hip Roll Plank wani motsa jiki ne mai ɗorewa wanda ke ƙarfafa asali, glutes, da kafadu yayin inganta daidaito da kwanciyar hankali gabaɗaya. Ya dace da daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane na iya zaɓar su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ba wai kawai inganta ƙarfin jiki da kwanciyar hankali ba, amma kuma yana taimakawa wajen inganta matsayi da rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Hip Roll Plank

• Da zarar kun kasance a matsayin katako, jujjuya jikinku gaba ɗaya zuwa gefen dama, ɗaga hannun dama ku zuwa saman rufi yayin da kuke ajiye ƙafafunku a jeri ko kirfa don ma'auni.
• Riƙe wannan matsayi na gefen gefe na ƴan daƙiƙa, tabbatar da cewa an ɗaga hips ɗin ku kuma jikin ku yana cikin madaidaiciyar layi daga kai zuwa diddige.
• Yanzu, sannu a hankali juya baya zuwa matsayi na farko sannan kuma maimaita wannan tsari a gefen hagu, ɗaga hannun hagu zuwa rufi.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da cewa jigon ku yana aiki kuma jikin ku ya daidaita a duk lokacin aikin.

Lajin Don yi Hip Roll Plank

• Babban Haɗin kai: A cikin aikin motsa jiki, tabbatar da cewa ainihin ku yana aiki. Wannan yana nufin ja maɓallin ciki zuwa kashin baya. Wannan ba kawai yana taimakawa wajen kare ƙananan baya ba amma kuma yana sa motsa jiki ya fi tasiri wajen ƙarfafa ainihin ku.
• Hanyoyin Gudanarwa: Lokacin mirgina kwatangwalo, tabbatar da yin shi ta hanyar sarrafawa. Ka guji motsi ko motsi mai sauri wanda zai iya takura maka baya ko wuyanka. Ka tuna, ba game da saurin gudu ba ne, amma sarrafawa da daidaito. Kurakurai gama gari don gujewa:
• Yin Arching Baya: Kuskure na yau da kullun shine harba baya ko barin kwatangwalo, wanda zai iya sanya damuwa mara amfani a baya. Koyaushe nufin kiyaye madaidaiciyar layi tun daga kan ku zuwa dugadugan ku.

Hip Roll Plank Tambayoyin Masu Nuna

Shi beginners za su iya Hip Roll Plank?

Ee, masu farawa zasu iya yin motsa jiki na Hip Roll Plank. Koyaya, yana da mahimmanci a fara sannu a hankali kuma ku kula da tsari don guje wa rauni. Idan ka ga motsa jiki yana da ƙalubale sosai, za ka iya gyara shi ta hanyar yin katako akan gwiwoyi maimakon yatsun kafa. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki idan kun kasance sabon motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Hip Roll Plank?

• Hip Roll Plank with Leg Left: Wannan bambancin yana ƙara ƙarin ƙalubale ta ɗaga saman kafa yayin da kake mirgina hip ɗin zuwa ƙasa.
• Hip Roll Plank tare da Hannun Hannu: A cikin wannan bambancin, kuna isa hannun saman ku zuwa rufi yayin da kuke mirgina hip ɗin zuwa ƙasa.
• Hip Roll Plank on Forearms: Ana yin wannan bambance-bambancen akan hannayen ku a maimakon hannayenku, wanda zai iya zama ƙasa da damuwa a wuyan hannu.
• Hip Roll Plank tare da Knee Tuck: Wannan sigar ta ƙunshi haɗa gwiwa zuwa kirjin ku yayin da kuke mirgina hip ɗin zuwa ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Hip Roll Plank?

• Side Plank: Kamar Hip Roll Plank, Side Plank wani nau'i ne na plank wanda ke kaiwa ga obliques, yana taimakawa wajen inganta ƙarfin zuciya da daidaituwa, kuma don haka ya dace da mayar da hankali ga ainihin da tsokoki.
• Rashan Twists: Wannan motsa jiki yana da matukar dacewa ga Hip Roll Plank saboda kuma yana kai hari ga obliques da ƙananan abs, yana taimakawa wajen gina ƙarfin juyi da kwanciyar hankali, wanda ke da amfani ga nau'o'in ayyukan jiki.