Jack Plank akan Kwallon Magunguna

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Mai ɗakunan lafiya

Sakonni ga Jack Plank akan Kwallon Magunguna

The Jack Plank on Medicine Ball motsa jiki ne mai kuzari, cikakken motsa jiki wanda ya haɗu da ƙarfin horo da cardio, da farko yana niyya ga cibiya, hannaye, da ƙafafu. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba, suna neman haɓaka ainihin kwanciyar hankali, sautin tsoka, da ƙarfin gabaɗaya. Mutane za su iya zaɓar wannan motsa jiki don dacewarsa wajen ƙona adadin kuzari, haɓaka daidaito, da haɓaka daidaituwa, duk cikin guda ɗaya, ƙalubale na yau da kullun.

Yanayinta: tsammanin nuni a nuni Jack Plank akan Kwallon Magunguna

• Na gaba, haɗa tsokoki na tsakiya yayin da kuke ɗaga ƙafar dama daga ƙasa kuma ku kawo gwiwa ta dama zuwa kirjin ku.
• Sa'an nan kuma, da sauri mayar da ƙafar damanku zuwa matsayinsa na asali kuma ku maimaita motsi iri ɗaya tare da ƙafar hagu, kawo gwiwa na hagu zuwa kirjin ku.
• Ci gaba da canza ɓangarorin a cikin motsi na 'gudu', kiyaye jikinka na sama a tsaye kamar yadda zai yiwu kuma ainihin zuciyarka.
• Don gamawa, yi wannan darasi don adadin lokacin da kuke so ko maimaitawa, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Jack Plank akan Kwallon Magunguna

• Motsi Mai Sarrafa: Lokacin yin Jack Plank, guji yin gaggawar motsi. Ya zama ruwan dare ga ɗaiɗaikun mutane su rasa kulawa da sauri, suna haifar da sigar da ba ta dace ba da yuwuwar rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa, tabbatar da cewa ainihin ku yana aiki kuma jikin ku ya kasance a daidaitacce a duk lokacin motsa jiki.
• Guji Bouncing Hip: Kuskure na yau da kullun shine bouncing hips yayin motsi jack. Wannan na iya cutar da ƙananan baya kuma ya rage tasirin motsa jiki. Yi ƙoƙarin kiyaye matakin kwatangwalo da kwanciyar hankali, mai da hankali kan motsa ƙafafunku waje da ciki yayin da kuke riƙe da mahimmancin mahimmanci.
• Numfashi: Kada ku riƙe numfashi yayin motsa jiki

Jack Plank akan Kwallon Magunguna Tambayoyin Masu Nuna

Shi beginners za su iya Jack Plank akan Kwallon Magunguna?

Ee, masu farawa zasu iya yin Jack Plank akan motsa jiki na Ball. Koyaya, yana da mahimmanci a fara da ƙwallon magani mai haske kuma a kula da tsari mai kyau don guje wa rauni. Hakanan yana da mahimmanci don sauraron jikin ku kuma ku daina idan wani abu ya ji daɗi. Idan kun kasance sabon don dacewa ko kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Jack Plank akan Kwallon Magunguna?

• Jack Plank akan Kwallon likitanci tare da ɗaga hannu: A cikin wannan bambancin, kuna ɗaga hannu ɗaya yayin riƙe da jack plank matsayi akan ƙwallon magani, wanda ke ƙara wahala kuma yana ɗaukar kafadu da babba baya.
• Jack Plank akan Kwallon Magunguna tare da Knee Tuck: Wannan sigar ta ƙunshi haɗa gwiwa da gwiwa zuwa ga ƙirjin ku yayin kiyaye matsayin jack plank akan ƙwallon magani, wanda ke ƙara motsa jiki na ciki zuwa motsa jiki.
• Jack Plank akan Kwallon Magunguna tare da Taɓan Gefe: A cikin wannan bambancin, kuna taɓa ƙafar ku zuwa gefe yayin da kuke riƙe da jack plank a kan ƙwallon magani, wanda ke haɗa abubuwan da kuka fi so kuma yana ƙara sashin bugun jini zuwa motsa jiki.
• Jack Plank akan Kwallon Magunguna tare da Hip Dip: Wannan bambancin ya ƙunshi tsoma hip ɗin ku zuwa ga

Me suna da abin da ya sanya ɗaukehawa ga Jack Plank akan Kwallon Magunguna?

• Medicine Ball Slams: Wannan motsa jiki ya cika Jack Plank ta hanyar mai da hankali kan ikon fashewa da ƙarfi a cikin babba da kuma ainihin jiki, wanda ke da mahimmanci don kiyaye kwanciyar hankali yayin Jack Plank akan Kwallon Magunguna.
• Magungunan Ball Push-ups: Wannan motsa jiki ya cika Jack Plank ta hanyar ƙarfafa ƙirji, kafadu da triceps, waɗanda ke da mahimmanci don kiyaye matsayi na plank, da rashin kwanciyar hankali na ƙwallon magani yana ƙara ƙalubale kuma yana inganta daidaito da ƙarfin ƙarfin ku.