Juya Plank tare da ɗaga ƙafa

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Hamstrings, Soleus, Triceps Brachii

Sakonni ga Juya Plank tare da ɗaga ƙafa

Reverse Plank with Leg Left wani motsa jiki ne mai kalubale wanda ke kaiwa hari da kuma karfafa zuciyar ku, glutes, hamstrings, da ƙananan baya, yayin da kuma inganta daidaito da kwanciyar hankali. Yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin aikin su da sassauci. Mutane na iya zaɓar wannan motsa jiki don ikonsa na haɗa ƙungiyoyin tsoka da yawa a lokaci ɗaya, yana ƙarfafa aikin motsa jiki mafi inganci da haɓaka mafi kyawun matsayi da daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Juya Plank tare da ɗaga ƙafa

• Tura hannuwanku da ƙafafu zuwa cikin ƙasa, ɗaga kwatangwalo daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku, wannan shine yanayin juyawa.
• Riƙe wannan matsayi, sannan a hankali ɗaga ƙafar dama ta dama kamar yadda za ku iya ba tare da sunkuyar da gwiwa ba.
• Rage ƙafar dama na baya baya kuma maimaita motsi iri ɗaya tare da ƙafar hagu.
• Ci gaba da canza ƙafafu, duk yayin da kake riƙe da baya, don adadin maimaitawar da kake so.

Lajin Don yi Juya Plank tare da ɗaga ƙafa

• Shiga Mahimmancin ku: Yayin da kuke ɗaga jikin ku zuwa matsayi na baya, tabbatar da shigar da ainihin ku. Wannan yana nufin ƙarfafa tsokoki na ciki, wanda zai taimaka wajen tallafawa baya da kuma hana damuwa. Kuskure na yau da kullun shine dogaro da yawa akan ƙarfin hannu, wanda zai iya haifar da raunin kafada ko wuyan hannu.
• Motsi masu sarrafawa: Lokacin ɗaga ƙafar ku, yi ta a hankali da sarrafawa. Wannan ba kawai zai haɗa tsokoki na ku yadda ya kamata ba, har ma ya rage haɗarin rauni. Guji motsi ko motsi mai sauri wanda zai iya haifar da ciwon tsoka.
• Ka Tsaya Jikinka Daidaitacce: A duk lokacin motsa jiki, tabbatar cewa jikinka yana cikin layi madaidaiciya tun daga kan ka zuwa dugaduganka. Kuskuren gama gari

Juya Plank tare da ɗaga ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Juya Plank tare da ɗaga ƙafa?

Ee, masu farawa zasu iya yin Reverse Plank tare da motsa jiki na Leg Lift, amma yana iya zama ƙalubale kamar yadda yake buƙatar adadi mai kyau na asali da ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma tabbatar da kiyaye tsari mai kyau don guje wa rauni. Idan yana da wahala sosai, za su iya farawa da motsa jiki mafi sauƙi don haɓaka ƙarfinsu, kamar madaidaicin katako ko kuma baya baya ba tare da ɗaga ƙafa ba. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin atisaye daidai da aminci.

Me ya sa ya wuce ga Juya Plank tare da ɗaga ƙafa?

• Reverse Plank with Bent-Knee Leg Lifts: Wannan sigar tana buƙatar ka lanƙwasa gwiwa yayin da kake ɗaga ƙafar ka, yana mai da ɗan sauƙi gyare-gyare ga masu farawa ko waɗanda ke da iyakacin sassauci.
• Juya Plank tare da Madaidaicin Ƙafa: A cikin wannan bambancin, kuna kiyaye ƙafarku a tsaye yayin da kuke ɗaga shi, ƙara ƙalubalen zuwa ainihin ku da tsokoki na hip.
• Tsarin Juya Ƙafar Ƙafa ɗaya: Wannan ci-gaba na ci gaba ya haɗa da ɗagawa da riƙe ƙafa ɗaya a cikin iska har tsawon tsawon lokacin katako, maimakon musanya ko ɗagawa don maimaitawa ɗaya.
• Reverse Plank with Leg Left and Hip Dip: Wannan bambance-bambancen ƙalubalen ya haɗu da ɗaga ƙafa tare da tsoma hip, yana buƙatar ku runtse kwatangwalo zuwa ƙasa bayan ɗaga ƙafar ku, sannan ku sake ɗaga su kafin komawa zuwa

Me suna da abin da ya sanya ɗaukehawa ga Juya Plank tare da ɗaga ƙafa?

• Plank with Leg Lift wani motsa jiki ne wanda ke cike da Reverse Plank tare da Leg Left, kamar yadda kuma yake mai da hankali kan cibiya da ƙananan jiki, yana haɓaka ƙarfin jiki gabaɗaya da juriya, wanda zai iya taimakawa wajen yin Reverse Plank tare da ɗaga ƙafafu cikin sauƙin aiwatarwa.
• Motsa jiki na Superman yana da matukar dacewa ga Reverse Plank tare da Leg Left kamar yadda yake kaiwa ga ƙananan baya da glutes, waɗanda suke da mahimmancin tsokoki masu ƙarfafawa lokacin yin Reverse Plank tare da Leg Lift, kuma yana taimakawa wajen inganta matsayi da daidaituwa.