Iron Cross Plank

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Latissimus Dorsi, Obliques, Rectus Abdominis, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Iron Cross Plank

Iron Cross Plank babban motsa jiki ne mai ƙalubale wanda ke ƙarfafawa da sautin abs, obliques, da ƙananan baya, yayin da kuma inganta daidaito da matsayi. Wannan darasi ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ainihin aikin motsa jiki na yau da kullun. Haɗa Iron Cross Plank a cikin tsarin motsa jiki na iya haɓaka ainihin kwanciyar hankali, goyan bayan ƙarfin jiki gabaɗaya, da taimako a cikin aiwatar da sauran motsa jiki da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Iron Cross Plank

• Mika hannun dama naka zuwa gefe, a layi daya zuwa ƙasa, kiyaye tafin hannunka yana fuskantar ƙasa. Wannan shine matsayin Iron Cross.
• Riƙe wannan matsayi na kimanin daƙiƙa 10, kiyaye kwatangwalo da murabba'in jikin ku.
• Mayar da hannun dama naka zuwa wurin katako sannan ka mika hannun hagunka zuwa gefe, maimaita Giciyen Iron a wancan gefe.
• Ci gaba da musanya tsakanin bangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye ƙarfi, barga mai tushe a duk lokacin motsa jiki.

Lajin Don yi Iron Cross Plank

• Shiga Mahimmancin ku: Iron Cross Plank babban motsa jiki ne, don haka tabbatar da shigar da tsokoki na ciki. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma ƙara ƙarfin ku. Wannan ba wai kawai yana taimakawa wajen kare ƙananan baya ba, amma har ma yana haɓaka tasirin aikin.
• Numfashi: Yana iya zama mai sauƙi, amma mutane da yawa suna riƙe numfashi a lokacin katako, wanda zai iya haifar da dizziness ko haske. Ka tuna yin numfashi kullum a duk lokacin motsa jiki.
• Fara Slow: Idan kun kasance sababbi ga Iron Cross Plank, fara da gajarta

Iron Cross Plank Tambayoyin Masu Nuna

Shi beginners za su iya Iron Cross Plank?

Iron Cross Plank wani motsa jiki ne mai kalubale wanda ke buƙatar babban adadin ƙarfi, kwanciyar hankali, da daidaito. Ba a yawanci ba da shawarar ga masu farawa saboda yana iya zama da wahala a yi daidai ba tare da ingantaccen tushe na ƙarfi da kwandishan ba. Duk da haka, masu farawa zasu iya yin aiki har zuwa farawa tare da motsa jiki mafi sauƙi, irin su katako na yau da kullum, katako na gefe, da sauran abubuwan ƙarfafa ƙarfafawa. Koyaushe ku tuna don sauraron jikin ku kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Iron Cross Plank?

• Iron Cross Plank with Leg Left: A cikin wannan bambance-bambancen, yayin da kake riƙe da matsayi na giciye na ƙarfe, kuna ɗaga ƙafa ɗaya daga ƙasa, ƙara ƙalubale zuwa ainihin ku da glutes.
• Iron Cross Plank with Arm Lift: Wannan yayi kama da daidaitaccen katakon giciye na ƙarfe, amma kuna ɗaga hannu ɗaya daga ƙasa, yana ƙara ƙarfin motsa jiki kuma yana ƙalubalantar daidaiton ku.
• Iron Cross Plank tare da Knee Tuck: Yayin da yake cikin matsayi na giciye na ƙarfe, kuna kawo gwiwa ɗaya zuwa ga kirjin ku, kuna shiga ƙananan abs da hip flexors.
• Ƙarfin Gishiri Mai Girma: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai ɗaukaka yayin yin katako na giciye na ƙarfe, yana ƙara wahala da shigar da tsokoki na tsakiya sosai.

Me suna da abin da ya sanya ɗaukehawa ga Iron Cross Plank?

• Riƙewar jiki mai ɗorewa na iya taimakawa haɓaka aikin Iron Cross Plank ɗinku ta hanyar haɓaka gabaɗayan tashin hankalin jikin ku da ainihin kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye matsayin plank.
• L-sits suna da fa'ida yayin da suke aiki akan ainihin ku da ƙarfin jikin ku, kama da Iron Cross Plank, yayin da kuma inganta daidaiton ku da sarrafa jikin ku.