Lean planche

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Lean planche

Lean Planche wani motsa jiki ne mai kalubalantar nauyin jiki wanda da farko ke kai hari ga kafadu, hannaye, da cibiya, yana taimakawa inganta ƙarfi, daidaito, da kwanciyar hankali. Yana da kyau ga masu sha'awar motsa jiki na ci gaba da masu wasan motsa jiki waɗanda ke neman haɓaka ikon sarrafa jikinsu da juriyar tsokar jiki na sama. Mutane za su so yin wannan motsa jiki don tura iyakoki na jiki, cimma daidaitaccen jiki da jigon jiki, da kuma ƙware da fasaha da ke buƙatar babban matakin ƙarfi da horo.

Yanayinta: tsammanin nuni a nuni Lean planche

• Mayar da jikin ku gaba domin kafadunku suyi layi tare da yatsunsu kuma jikin ku yana a kusurwa.
• Tsaya jikinka madaidaiciya da tauri, tare da ƙwaƙƙwaran zuciyarka da ƙafafu madaidaiciya.
• Riƙe wannan matsayi na tsawon lokacin da za ku iya, mai da hankali kan kiyaye jikin ku a madaidaiciyar layi daga kai zuwa sheqa.
• A hankali komawa zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Lean planche

• ** Ci gaba a hankali ***: Kuskure ɗaya na gama gari shine hanzarta aiwatarwa. Lean planche wani motsa jiki ne mai kalubale wanda ke buƙatar babban adadin ƙarfi da kwanciyar hankali. Fara tare da sauƙaƙan bambance-bambance kuma a hankali ku yi aiki sama yayin da ƙarfin ku ya inganta. Wannan zai taimake ka ka guje wa rauni da kuma tabbatar da cewa kana samun mafi kyawun motsa jiki.
• **Aiki na yau da kullun ***: daidaito shine mabuɗin idan ana batun ƙwarewar Lean planche. Nufin yin motsa jiki sau da yawa a mako, sannu a hankali ƙara tsawon lokacin riƙon yayin da ƙarfin ku ya inganta. Koyaya, guje wa

Lean planche Tambayoyin Masu Nuna

Shi beginners za su iya Lean planche?

Motsa jiki na Lean planche wani hadadden motsi ne kuma ci gaba na nauyin jiki wanda ke buƙatar babban matakin ƙarfi, daidaito, da sarrafa jiki. Ba yawanci ana ba da shawarar ga masu farawa ba saboda ya haɗa da tallafawa nauyin jikin ku duka akan hannayenku yayin kiyaye jikin ku daidai da ƙasa. Koyaya, masu farawa zasu iya yin aiki don cimma shirin ta hanyar farawa tare da motsa jiki masu sauƙi waɗanda ke haɓaka ƙarfin da ake buƙata da daidaito. Wasu daga cikin waɗannan darasi sun haɗa da turawa, katako, da tsomawa. Ana iya yin darussan da suka fi ƙarfin ci gaba kamar tsayawar kwado, tuck planche, da straddle planche yayin da mutum ya sami ƙarin ƙarfi da sarrafawa. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don hana rauni. Zai iya zama da amfani don yin aiki tare da mai horar da kai ko kocin wanda zai iya ba da jagora da amsawa.

Me ya sa ya wuce ga Lean planche?

• Straddle Planche: A cikin wannan bambancin, kuna shimfiɗa ƙafafunku a faɗi a cikin madaidaicin matsayi yayin da kuke riƙe madaidaicin planche.
• Planche Push-Up: Wannan bambancin ya haɗa da yin turawa yayin da yake cikin matsayi mai zurfi.
• Advanced Tuck Planche: Wannan bambancin yayi kama da tuck planche, amma kuna ƙara ƙafafunku nesa da jikin ku, yana ƙara wahala.
• Planche-Kafa ɗaya: Wannan bambancin ya haɗa da tsawaita ƙafa ɗaya a bayanka yayin da kake ajiye ɗayan a ciki, yana ƙalubalantar daidaito da ƙarfin ku.

Me suna da abin da ya sanya ɗaukehawa ga Lean planche?

• Motsa jiki na L-sit wani motsa jiki ne mai tasiri wanda ya dace da Lean planche ta hanyar inganta ƙarfin ƙarfin ku da kwanciyar hankali, waɗanda ke da mahimmanci don riƙe jikin ku daidai da ƙasa yayin shirin.
• Ƙwaƙwalwar hannu na iya haɗawa Lean planche ta hanyar gina kafada da ƙarfin jiki na sama, ƙara ƙarfin ku don sarrafawa da daidaita jikin ku yayin jujjuyawar, fasaha da ke fassara kai tsaye zuwa aiwatar da tsarin Lean mai nasara.