Jijjiga Plate Plank

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Albarkatun Plate

Sakonni ga Jijjiga Plate Plank

Vibrate Plate Plank shine ingantaccen motsa jiki mai ƙarfafawa wanda ke amfani da dandamali mai girgiza don haɗa tsokoki da ƙarfi. Yana da manufa ga masu sha'awar motsa jiki na kowane matakai waɗanda ke son haɓaka kwanciyar hankali, daidaito, da ƙarfin tsoka gabaɗaya. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka ƙona calories, haɓaka matsayi, da haɓaka ci gaban lafiyar jikinsu saboda ƙarin ƙalubalen riƙe matsayi na katako a kan firgita.

Yanayinta: tsammanin nuni a nuni Jijjiga Plate Plank

• Sanya hannuwanku a kan farantin girgiza, tabbatar da cewa gwiwar hannu sun daidaita kai tsaye a ƙarƙashin kafadu.
• Mika kafafunku a bayanku, daidaitawa akan ƙwallan ƙafafunku, kuma tabbatar da cewa jikinku ya samar da madaidaiciyar layi daga kanku zuwa dugadugan ku.
• Shiga zuciyar ku kuma kula da wannan matsayi, ba da damar farantin girgiza don tada tsokoki.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, ko kuma idan dai za ku iya kiyaye tsari mai kyau, sannan a hankali kwance farantin kuma ku huta.

Lajin Don yi Jijjiga Plate Plank

• Shiga Mahimmancin ku: Don samun mafi yawan amfanin Vibrate Plate Plank, yana da mahimmanci ku haɗa tsokoki na asali. Wannan yana nufin ya kamata ku ci gaba da jan maɓallin ciki zuwa ga kashin bayanku kuma ku ƙara matsawa abs, glutes, da quads. Wannan ba kawai yana ƙara tasirin aikin ba amma yana taimakawa wajen kare ƙananan baya.
• Ka Tsaya Wuyanka: Wani kuskure na yau da kullun shine takura wuyan ta hanyar kallon sama ko ƙasa. Ci gaba da kallon ku a farantin karfe kuma wuyan ku a cikin tsaka tsaki. Wannan zai iya taimakawa wajen hana wuyan wuyansa kuma ya taimake ku

Jijjiga Plate Plank Tambayoyin Masu Nuna

Shi beginners za su iya Jijjiga Plate Plank?

Ee, masu farawa zasu iya yin motsa jiki na Vibrate Plate Plank. Duk da haka, yana da mahimmanci a tuna cewa tsari mai kyau da fasaha suna da mahimmanci don kauce wa rauni. Ana ba da shawarar farawa da ɗan gajeren lokaci, kamar 15 zuwa 30 seconds, kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai horarwa ko ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun da za su jagorance ku da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Jijjiga Plate Plank?

• Wani bambance-bambancen shine Extended Plank, wanda ya haɗa da sanya hannayenku akan farantin girgiza, fiye da faɗin kafada, da kuma shimfiɗa jikin ku zuwa cikakken matsayi.
• Knee Plank a kan Plate Vibrate ba shi da bambanci mai wuyar gaske, inda za ku kwantar da gwiwoyi a kan farantin maimakon ƙafafunku, rage matsa lamba a kan ƙananan baya.
• Reverse Plank wani bambanci ne inda kuke zaune akan farantin girgiza tare da shimfida kafafunku a gabanku, sanya hannayenku a bayanku akan farantin, da ɗaga hips ɗinku zuwa sama don samar da madaidaiciyar layi daga kanku zuwa diddige ku.
• A ƙarshe, Tsarin Elbow wani bambanci ne inda kuke kwantar da hannayenku akan farantin girgiza, ku ajiye gwiwar gwiwar ku a jere a ƙarƙashin kafaɗunku.

Me suna da abin da ya sanya ɗaukehawa ga Jijjiga Plate Plank?

• Masu hawan dutse: Kamar Vibrate Plate Plank, Dutsen Dutsen babban motsa jiki ne wanda ke kai hari ga ainihin. Suna ƙara bangaren zuciya da jijiyoyin jini zuwa aikin motsa jiki, ƙara yawan bugun zuciyar ku da kuma taimakawa wajen ƙona kitse.
• Masu karkatar da Rashanci: Wannan motsa jiki yana kai hari ga tsokoki, waɗanda galibi ana yin watsi da su a daidaitattun allunan. Ta hanyar shigar da Twists na Rasha a cikin aikin yau da kullun, zaku iya tabbatar da ingantaccen aikin motsa jiki wanda ya dace da fa'idodin Vibrate Plate Plank.