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

Sakonni ga Lateral Side Plank

Lateral Side Plank wani motsa jiki ne mai ƙalubale wanda ke ƙarfafa ainihin, inganta daidaituwa, da haɓaka kwanciyar hankali. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa na gaba, waɗanda ke neman haɓaka ainihin ƙarfinsu da aikin jiki gaba ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen haɓaka wasan motsa jiki, rage haɗarin raunin baya, da haɓaka matsayi da daidaitawa.

Yanayinta: tsammanin nuni a nuni Lateral Side Plank

• Shigar da ainihin ku kuma ɗaga kwatangwalo daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kan ku zuwa ƙafafu.
• Mika hannun hagu kai tsaye zuwa rufin don taimakawa wajen kiyaye daidaito.
• Riƙe wannan matsayi don adadin lokaci, tabbatar da kiyaye hips ɗin ku da jikin ku a madaidaiciyar layi.
• Sannu a hankali rage jikin ku zuwa wurin farawa, sannan ku canza gefe kuma ku maimaita motsa jiki a gefen hagunku.

Lajin Don yi Lateral Side Plank

• **Mayar da hankali kan Kwanciyar Hankali ***: Tsawon gefen gefe da farko yana kai hari ga ainihin tsokoki. Tabbatar cewa kun haɗa ainihin ku a duk lokacin motsa jiki. Kuskure na yau da kullun shine bari hip ɗin ya sadu zuwa ƙasa, wanda zai iya raunana baya. Rike abs ɗin ku don kula da yanayin da ya dace.
• **Tsarin Numfashi**: Numfashi mai kyau yana da mahimmanci ga wannan darasi. Yi numfashi yayin da kake ɗaga jikinka daga ƙasa kuma ka fitar da numfashi yayin da kake sauke shi. Rike numfashi na iya haifar da dizziness.
• **Ka Guji Kulle Hannunka**: Yayin da ya kamata gwiwar gwiwarka ta kasance ƙarƙashin kafaɗa don tallafi, ka guji kulle shi saboda hakan na iya haifar da damuwa mara amfani. Rike ɗan lanƙwasa a gwiwar hannu don rage haɗarin

Lateral Side Plank Tambayoyin Masu Nuna

Shi beginners za su iya Lateral Side Plank?

Ee, masu farawa za su iya yin motsa jiki na Side Plank. Koyaya, yakamata su fara da sigar da aka gyara idan sun sami daidaitaccen sigar ma yana da ƙalubale. Alal misali, za su iya ajiye gwiwa a ƙasa don taimakawa wajen kiyaye daidaito. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Idan duk wani rashin jin daɗi ko ciwo ya samu, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararren ƙwararru ko mai ba da lafiya.

Me ya sa ya wuce ga Lateral Side Plank?

• Side Plank tare da Hip Dips: A cikin wannan bambancin, kuna runtse kwatangwalo zuwa ƙasa sannan ku ɗaga su sama yayin da kuke cikin matsayi na gefe, ƙara haɗin gwiwa na obliques.
• Side Plank tare da Juyawa: Wannan bambancin ya haɗa da jujjuya jiki na sama zuwa ƙasa sannan kuma baya sama, ƙara murɗawa zuwa ainihin da ƙara wahalar motsa jiki.
• Side Plank with Arm Reach: Wannan bambancin yana ƙara motsi na sama, inda zaku isa ƙarƙashin jikin ku tare da hannun sama sannan kuma ku mika shi zuwa saman rufin.
• Girman Side Plank: Wannan bambancin yana ƙara ƙalubalen ta hanyar yin katako na gefe a kan wani wuri mai ɗaukaka, kamar mataki ko benci, wanda ke ƙara yawan motsi kuma yana shigar da tsokoki da yawa sosai.

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

• Twists na Rasha wani motsa jiki ne na haɗin gwiwa saboda suna kai hari ga obliques da tsokoki na ciki, kama da Lateral Side Plank, amma kuma suna haɗa motsi mai juyayi wanda ke taimakawa wajen inganta motsi.
• Aikin motsa jiki na Bird Dog ya cika Lateral Side Plank kamar yadda kuma yake jaddada daidaito da kwanciyar hankali, amma yana ƙara wani sashi na daidaitawa ta hanyar haɗa duka jiki da na sama.