Jikin Gani Plank

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Jikin Gani Plank

Jikin Saw Plank babban motsa jiki ne mai ƙalubale wanda ke haɓaka ƙarfin gabaɗaya, kwanciyar hankali, da daidaito. Ya dace da masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman ƙara motsa jikinsu na ciki. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ainihin ƙarfinsu, haɓaka juriyarsu, da ƙara ƙarfin aikinsu.

Yanayinta: tsammanin nuni a nuni Jikin Gani Plank

• Sanya ƙafafunku a kan santsi mai santsi kamar tawul ko faifai a kan katako mai katako, ko amfani da ƙwallon kwanciyar hankali a ƙarƙashin ƙafafunku idan akwai.
• Shigar da zuciyar ku kuma sannu a hankali tura jikin ku zuwa baya ta hanyar mika hannayenku a gaban ku, tabbatar da kiyaye jikin ku a cikin layi madaidaiciya kuma kada ku bar hips ɗin ku.
• Zamewa baya zuwa wurin farawa ta hanyar ja da gwiwar gwiwar ku a ƙarƙashin kafadu.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku kuma jikin ku madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Jikin Gani Plank

• ** Shiga Mahimmancin ku ***: Jikin Gani Plank da farko yana kai hari ga ainihin tsokoki. Don samun fa'ida daga wannan darasi, tabbatar da yin amfani da abs da glutes a duk lokacin motsi. Kuskure na yau da kullun shine barin kwatangwalo ko pike yayin motsa jiki, wanda zai haifar da ƙananan ciwon baya kuma yana rage tasirin motsa jiki.
• **Motsi mai laushi**: Zamar da jikinka baya gwargwadon iyawa yayin da kake riƙe da ingantaccen matsayi, sannan zamewa gaba zuwa wurin farawa. Wannan yakamata ya zama motsi mai santsi, sarrafawa. Ka guje wa firgita ko gaggawar

Jikin Gani Plank Tambayoyin Masu Nuna

Shi beginners za su iya Jikin Gani Plank?

Haka ne, masu farawa zasu iya yin motsa jiki na Jiki Saw Plank, amma yana da mahimmanci a lura cewa yana da ƙarin ci gaba na motsa jiki na gargajiya. Saboda haka, ana ba da shawarar cewa masu farawa su fara ƙware ainihin katako kuma a hankali su ci gaba zuwa ƙarin bambance-bambancen ƙalubale kamar Jikin Saw Plank. Jikin Saw Plank da farko yana ƙarfafa ainihin, amma kuma yana haɗa kafadu, hannaye, da glutes. Yana da mahimmanci don kula da tsari mai kyau don guje wa damuwa ko rauni. Idan kun kasance mafari, yana iya zama da amfani a sami mai koyarwa ya kula da fom ɗin ku ko kuma don farawa da gyare-gyaren juzu'in motsa jiki. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma daidaita ayyukan motsa jiki kamar yadda ake buƙata bisa ga matakin dacewa da burin ku.

Me ya sa ya wuce ga Jikin Gani Plank?

• Sliding Disc Jikin Gani Plank: Kuna iya amfani da fayafai masu zamewa ko ma tawul a ƙarƙashin ƙafafunku don yin motsin jikin da aka gani, yana sa motsa jiki ya zama ƙalubale.
• TRX Body Saw Plank: Yin amfani da madauri na TRX, wannan bambancin yana ba da damar yin amfani da cikakken motsi kuma yana shiga ƙarin ƙungiyoyin tsoka.
• Jikin Jiki Guda Guda Daya: Wannan bambancin yana buƙatar ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da tsinken tsintsiya, wanda ke ƙara wahala kuma yana kai hari ga kowane gefen jiki daban-daban.
• Nauyin Jikin Gani Plank: Don ƙalubalen ci gaba, zaku iya ƙara farantin nauyi a bayanku yayin aiwatar da tsintsiya madaurin jiki don ƙara juriya da aiki da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Jikin Gani Plank?

• "Masu hawan dutse" wani motsa jiki ne na motsa jiki yayin da suma suke tafiyar da ainihin, amma suna ƙara wani abu na zuciya da jijiyoyin jini wanda zai iya ƙara jimrewa gabaɗaya, wanda ke da fa'ida don aiwatar da Tsarin Jiki na tsawon lokaci.
• "Twist na Rasha" ya cika Jikin Saw Plank ta hanyar yin niyya ga tsokoki masu ma'ana, yana ba da cikakkiyar motsa jiki lokacin da aka haɗe shi tare da ainihin madaidaicin abdominis mai mai da hankali Jikin Saw Plank.