Juya katako

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Juya katako

Reverse Plank shine ƙalubalen motsa jiki na jiki wanda da farko yana ƙarfafa ainihin, glutes, hamstrings, da ƙananan baya, yayin da kuma inganta matsayi da sassauci. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin jiki gaba ɗaya, haɓaka daidaituwa, da kuma taimakawa wajen rigakafin raunin da ya faru.

Yanayinta: tsammanin nuni a nuni Juya katako

• Danna tafin hannunka da diddige cikin ƙasa sannan ka ɗaga hips ɗinka sama zuwa rufi, ƙoƙarin samar da madaidaiciyar layi daga kai zuwa dugaduganka.
• Tsaya kanku a cikin tsaka tsaki, kallon gaba gaba, kuma tabbatar da kafadun ku sun kasa, nesa da kunnuwanku.
• Riƙe wannan matsayi na aƙalla 15 zuwa 30 seconds, kiyaye zuciyar ku da jikin ku a madaidaiciyar layi.
• Rage kanku baya zuwa wurin farawa a hankali kuma tare da sarrafawa don kammala maimaitawa ɗaya.

Lajin Don yi Juya katako

• ** Shiga Jikin ku ***: Yayin da kuke ɗaga jikin ku daga ƙasa zuwa cikin bangon baya, yana da mahimmanci don haɗa tsokoki na asali. Kuskure na yau da kullun shine barin cikinka ya yi rawa ko kuma ya baka bayanka da yawa, wanda zai iya haifar da ciwon baya. Rike jikin ku a madaidaiciyar layi tun daga kan ku zuwa dugadugan ku.
• **Kada Ka Yi Gaggawa**: Ɗauki lokacinka don ɗagawa cikin ƙasa da baya daga katakon baya. Kuskure na yau da kullun shine a hanzarta motsi, wanda zai haifar da sigar da ba ta dace ba da yuwuwar rauni. Mayar da hankali kan motsin jinkiri, sarrafawa.
• **Kiyaye Wuyanka Mai Tsatsaya**: Ka guji takura wuyanka ta hanyar sanya shi cikin tsaka tsaki

Juya katako Tambayoyin Masu Nuna

Shi beginners za su iya Juya katako?

Ee, masu farawa zasu iya yin aikin Reverse Plank, amma yana iya zama ƙalubale kamar yadda yake buƙatar ingantaccen ƙarfin gaske, kwanciyar hankali na kafada, da sassaucin wuyan hannu. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Idan yana da wahala sosai, masu farawa za su iya gyara motsa jiki ta hanyar durƙusa gwiwoyi ko yin motsa jiki da hannayensu akan wani wuri mai tsayi kamar benci. Kamar kowane sabon motsa jiki, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki don tabbatar da tsari daidai da kuma hana rauni.

Me ya sa ya wuce ga Juya katako?

• Reverse Plank with Knee Tuck: A cikin wannan bambancin, kuna durƙusa gwiwa zuwa kirjin ku yayin da kuke ci gaba da jujjuya matsayi, wanda ke haɓaka ci gaba da sassaucin hip.
• Reverse Plank tare da Tricep Dip: Wannan bambancin ya haɗu da tsarin baya tare da tricep tsoma, yana ba da cikakkiyar motsa jiki na jiki.
• Reverse Plank on Forearms: Maimakon sanya hannuwanku kai tsaye a ƙarƙashin kafadu, wannan bambancin yana da ku a kan hannayen ku, wanda zai iya zama sauƙi a wuyan hannu kuma yana buƙatar ƙarin ƙarfin gaske.
• Reverse Plank with Single Leg Left: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya a lokaci guda yayin da kuke ci gaba da jujjuya matsayi, wanda ke ƙalubalantar ma'aunin ku kuma yana ƙarfafa ainihin ku da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Juya katako?

• Tushen Jirgin ruwa wani motsa jiki ne na karin haske yayin da yake mai da hankali kan haɓaka daidaito da kwanciyar hankali, waɗanda sune mahimman abubuwa don kiyaye matsayin katako.
• Posewargen gada kuma mai fa'ida ne saboda yana nuna m, hatserbings, da ƙananan baya, da kuma samar da cikakkiyar motsa jiki idan aka haɗu da saman jikin da ke gaba.