Lateral Side Plank

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques, Quadriceps

Sakonni ga Lateral Side Plank

Lateral Side Plank babban motsa jiki ne wanda da farko yana ƙarfafa ƙwanƙwasa, kafadu, da baya yayin inganta daidaito da kwanciyar hankali. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakan da ke neman haɓaka ƙarfin jikinsu gaba ɗaya da yanayin su. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikin motsa jiki, taimakawa wajen hana al'amuran baya da kuma ba da gudummawa ga ingantaccen ma'ana, toshe jiki.

Yanayinta: tsammanin nuni a nuni Lateral Side Plank

• Tura hannun dama a cikin ƙasa don ɗaga jikinka daga ƙasa, yin layi madaidaiciya daga kai zuwa ƙafafu.
• Mika hannun hagunka zuwa sama don ya kasance daidai da jikinka kuma ka riƙe wannan matsayi, tabbatar da cewa kwatangwalo ba su faɗuwa ba.
• Riƙe wannan matsayi na ƙayyadadden lokaci, yawanci kusan daƙiƙa 30 zuwa minti ɗaya ya danganta da matakin dacewarku.
• A hankali rage kanka baya zuwa wurin farawa kuma maimaita motsa jiki a gefen hagu.

Lajin Don yi Lateral Side Plank

• Shiga Mahimmancin ku: Tasirin katangar gefen gefe ya dogara da ikon ku na shigar da ainihin ku. Tabbatar da ƙarfafa abs da glutes yayin da kuke cikin matsayi. Wannan ba kawai yana ƙara tasirin aikin ba amma yana taimakawa wajen kare ƙananan baya daga damuwa.
• Kiyaye Wuyan Tsaki: Ka guji kallon ƙasa ko sama lokacin da kake cikin matsayi. Maimakon haka, kiyaye kallonka a gaba. Wannan yana taimakawa wajen kula da wuyansa tsaka tsaki da kashin baya, wanda yake da mahimmanci don hana raunin da ya faru.
• Kada ku Rike Numfashinku: Ya zama ruwan dare ga mutane su riƙe numfashi yayin da suke fuskantar kalubale kamar katako na gefe. Duk da haka, wannan na iya haifar da ƙara yawan hawan jini da rage tasirin motsa jiki.

Lateral Side Plank Tambayoyin Masu Nuna

Shi beginners za su iya Lateral Side Plank?

Ee, masu farawa za su iya yin aikin motsa jiki na Lateral Side Plank, amma suna iya buƙatar gyara shi don dacewa da matakin dacewarsu. Don masu farawa, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari daidai. Za su iya farawa ta hanyar riƙe matsayi na ƴan daƙiƙa guda a lokaci ɗaya, a hankali suna ƙaruwa yayin da ƙarfin su ya inganta. Idan cikakken Lateral Side Plank yana da ƙalubale sosai, za su iya gyara ta ta hanyar durƙusa gwiwoyi ko yin motsa jiki a bango don tallafi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisayen daidai da aminci.

Me ya sa ya wuce ga Lateral Side Plank?

• Lateral Side Plank tare da Hip Dips: A cikin wannan bambancin, kuna runtse kwatangwalo zuwa ƙasa sannan ku ɗaga su sama, wanda ke kai hari ga ƙwanƙwasa da ƙarfi.
• Lateral Side Plank tare da Juyawa: Anan, zaku isa hannun ku na sama a ƙarƙashin jikin ku sannan ku dawo zuwa rufin, ƙara motsin juyawa don aiki da ainihin ku.
• Lateral Side Plank with Knee Tuck: Wannan ya haɗa da haɗa gwiwa da saman gwiwa zuwa ga ƙirjin ku yayin riƙe da katako na gefe, wanda ke ƙarfafa tsokoki na ciki.
• Lateral Side Plank with Arm Reach: A cikin wannan bambance-bambancen, kun isa hannun saman hannun ku sama sannan ku dawo da shi zuwa wurin farawa, wanda ke haɓaka daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Lateral Side Plank?

• Motsa jiki na Bird Dog yana haɓaka ƙarfi da daidaito na ainihin, kama da Lateral Side Planks, wanda zai iya taimakawa haɓaka aikin gabaɗaya da tsawon lokacin katako.
• Boat Pose wani motsa jiki ne mai fa'ida wanda ya dace da Lateral Side Planks, yayin da yake kai hari ga gaba ɗaya, gami da ƙananan baya da ƙwanƙwasa hanji, waɗanda ke da mahimmanci don kiyaye kwanciyar hankali a matsayi na gefe.