Plank - Butt

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Plank - Butt

The Plank - Butt motsa jiki shine babban motsa jiki mai ƙarfafawa wanda ke yin hari ba kawai tsokoki na ciki ba har ma da glutes ɗin ku, yana haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Wannan darasi ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so su haɗa wannan a cikin aikin su na yau da kullum saboda yana taimakawa wajen inganta matsayi, rage ciwon baya, kuma yana ba da gudummawa ga toned da ƙwanƙwasa.

Yanayinta: tsammanin nuni a nuni Plank - Butt

• Tabbatar cewa gwiwar hannu suna ƙarƙashin kafaɗunku kai tsaye, hannayenku suna daidai da juna, kuma hannayenku suna kwance a ƙasa.
• Da zarar kun tsaya tsayin daka, ɗaga gindinku zuwa rufi, ƙirƙirar sifar V mai jujjuya tare da jikin ku.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sa'an nan kuma rage jikinka baya zuwa matsayi na farko.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye ainihin ku da kuma bayanku madaidaiciya gaba ɗaya.

Lajin Don yi Plank - Butt

• Shiga Mahimmancin ku: Kuskure ɗaya na gama gari shine rashin shigar da ainihin yadda yakamata a lokacin katako. Wannan na iya haifar da motsa jiki mara inganci da yuwuwar ciwon baya. Don guje wa wannan, ja maɓallin ciki zuwa ga kashin bayanku kuma ku ƙara ƙarar, glutes, da cinyoyinku.
• Ka Tsaya Wuyanka da Kashin Kashin Kashin Ka: Ka guji kallon sama ko ƙasa, saboda wannan na iya raunana wuyanka. Maimakon haka, kiyaye kallonka dan kadan a gaban hannunka, wanda ke taimakawa wajen kiyaye wuyanka a layi tare da kashin baya.
• Karka Rike Numfashinka: Yana da mahimmanci a ci gaba da numfashi yayin motsa jiki. Rike numfashi na iya haifar da dizziness kuma ba shi da amfani ga tsokoki ko naka

Plank - Butt Tambayoyin Masu Nuna

Shi beginners za su iya Plank - Butt?

Ee, tabbas masu farawa za su iya yin motsa jiki na Plank - Butt, wanda kuma aka sani da Plank with Glute Squeeze. Motsa jiki ne mai sauƙi wanda ke kai hari ga cibiya, glutes, da ƙananan baya. Duk da haka, yana da mahimmanci a kula da tsari mai kyau don guje wa kowane rauni. Idan kun kasance mafari, kuna iya farawa da gajerun saiti kuma sannu a hankali yayin da ƙarfinku da ƙarfinku suka inganta. Kamar kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi ƙwararrun ƙwararru don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Plank - Butt?

• Tsari Mai Dawowar Ƙafa: Wannan katako ne na gargajiya amma yana da murɗawa; kuna ɗaga ƙafa ɗaya sama gwargwadon iyawa, kuna shiga glutes da hamstrings.
• The Plank Jack: Wannan shi ne tsayayyen katako inda kake sa ƙafafu a ciki da waje kamar jack mai tsalle, wanda ke taimakawa wajen shiga cikin glutes.
• Reverse Plank: Maimakon fuskantar bene, kuna fuskantar rufin, wanda ke aiki da glutes da hamstrings tare da ainihin ku.
• Plank tare da Knee zuwa gwiwar hannu: A cikin wannan bambancin plank, kuna cikin matsayi na al'ada amma kuna kawo gwiwa zuwa gwiwar gwiwar ku a gefe guda, wanda ke taimakawa wajen shiga glutes da obliques.

Me suna da abin da ya sanya ɗaukehawa ga Plank - Butt?

• Push-ups: Push-ups suna haɓaka Plank - Butt yayin da suke ƙarfafa jiki na sama, musamman ƙirji, kafadu, da triceps, waɗanda duk suna da hannu wajen riƙe daidaitaccen matsayi.
• Glute Bridges: Glute Bridges suna cika Plank - Butt yayin da suke niyya ga ƙananan baya da glutes, suna ba da daidaiton motsa jiki ga duka ainihin kuma yana taimakawa haɓaka kwanciyar hankali da juriya don ɗaukar katako.