Matakan Side na Band tare da Tsabtace Pallof Riƙe

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye

Sakonni ga Matakan Side na Band tare da Tsabtace Pallof Riƙe

Matakan Side na Band tare da Horizontal Pallof Hold shine motsa jiki mai ƙarfi wanda ke ƙarfafa ainihin, glutes, da masu satar hip yayin inganta daidaito da kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka wasan motsa jiki ko gyarawa daga raunin raunin jiki. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka ƙarfin jikin ku gaba ɗaya, inganta yanayin ku, da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Matakan Side na Band tare da Tsabtace Pallof Riƙe

• Tsaya daidai da madaidaicin madaurin, riƙe band ɗin tare da hannaye biyu kusa da ƙirjinka, kuma ka yi nisa har sai ka ji tsayin daka.
• Ɗauki ɗan ƙaramin matsayi na tsugunne, kiyaye ainihin ku da baya madaidaiciya. Wannan shine Horizontal Pallof Hold.
• Tsayawa wannan riƙon, ɗauki babban mataki zuwa gefe nesa da wurin anka, tabbatar da cirewa daga ɗayan ƙafar ku, sannan ku dawo da ƙafafunku tare.
• Maimaita wannan motsi na gefe don adadin maimaitawar da kuke so, sannan ku canza gefe don tabbatar da daidaiton horo.

Lajin Don yi Matakan Side na Band tare da Tsabtace Pallof Riƙe

• Motsi Mai Sarrafa: Lokacin yin mataki na gefe, tabbatar da fita zuwa gefe a hankali da sarrafawa, kiyaye bandeji da kuma mika hannunka. Kauce wa motsi mai sauri, mai ban tsoro wanda zai iya haifar da ciwon tsoka. A hankali da sarrafa motsin ku, mafi inganci aikin zai kasance.
• Ci gaba da tashin hankali na band: Tabbatar cewa band ɗin ya kasance da kyau a duk lokacin motsa jiki. Idan band ɗin ya yi rauni, yana nufin ba ku kula da juriya mai kyau, wanda ke rage tasirin motsa jiki. Wannan kuskure ne gama gari don gujewa.

Matakan Side na Band tare da Tsabtace Pallof Riƙe Tambayoyin Masu Nuna

Shi beginners za su iya Matakan Side na Band tare da Tsabtace Pallof Riƙe?

Ee, tabbas masu farawa za su iya yin Matakin Side na Band tare da motsa jiki na Horizontal Pallof Hold. Duk da haka, yana da mahimmanci a fara da ƙungiyar juriya mai haske don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana da kyau don yin aiki da mahimmanci, glutes, da tsokoki na gefe (gefe) na kafafu. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da tsari daidai.

Me ya sa ya wuce ga Matakan Side na Band tare da Tsabtace Pallof Riƙe?

• Matakan Side na Band tare da Latsa Pallof: Maimakon riƙon tsaye, kuna yin motsi tare da band a matakin ƙirji yayin yin matakan gefe, ƙara wani ɓangaren motsi mai ƙarfi.
• Matakan Side na Band tare da Ƙananan Pallof Riƙe: A cikin wannan bambancin, ana gudanar da band a matakin hip yayin matakai na gefe, yana nufin ƙananan jiki da tsokoki daban-daban.
• Matakan Side na Band tare da Juyawar Pallof: Wannan bambancin yana ƙara motsin juyawa zuwa riƙon Pallof, wanda ke ƙara ƙalubalanci ainihin kwanciyar hankalin ku da daidaito.
• Mataki na Side na Band tare da Pallof Hold da Squat: Bayan kowane mataki na gefe, kuna yin squat yayin da kuke riƙe Pallof, ƙara wahala da haɗa ƙarin haɗin gwiwa na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Matakan Side na Band tare da Tsabtace Pallof Riƙe?

• Planks: Planks suna cika Matakin Side na Band tare da Horizontal Pallof Hold ta hanyar ƙarfafa ainihin tsokoki, waɗanda ke da hannu sosai yayin riƙe Pallof. Ƙarfafa mai ƙarfi yana taimakawa wajen kula da tsari mai kyau da daidaituwa a lokacin motsa jiki, rage haɗarin rauni.
• Lateral Lunges: Lateral Lunges wani kyakkyawan motsa jiki ne don haɗawa tare da Matakan Side na Band tare da Horizontal Pallof Hold. Suna ƙaddamar da tsokoki iri ɗaya a cikin ƙananan jiki, amma kuma suna ƙara wani ɓangaren motsi na gefe, wanda zai iya taimakawa wajen inganta haɓaka da haɗin kai gaba ɗaya, yana sa motsin mataki na gefe ya fi dacewa.