Plank hannun dagawa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Latissimus Dorsi

Sakonni ga Plank hannun dagawa

Tashin hannu na Plank wani motsa jiki ne mai ƙarfi wanda ke ƙarfafawa da daidaita ainihin, kafadu, da baya yayin inganta daidaito da matsayi. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane na iya so su haɗa ɗaga hannu na plank a cikin aikin motsa jiki na yau da kullun don haɓaka ƙarfin jikinsu gabaɗaya, inganta sarrafa jiki, da ƙalubalantar kwanciyar hankalin su, wanda zai iya ba da gudummawa ga ingantaccen aiki a cikin wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Plank hannun dagawa

• Tabbatar cewa gwiwoyinku suna ƙarƙashin kafaɗunku kai tsaye kuma jikinku ya matse kuma ya miƙe, ba sagging a tsakiya ba.
• A hankali ɗaga hannu ɗaya daga ƙasa kuma shimfiɗa shi tsaye a gabanka, kiyaye ma'auni da kiyaye jikinka har yanzu kamar yadda zai yiwu.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan sannu a hankali rage hannunka baya zuwa wurin farawa.
• Maimaita motsa jiki tare da ɗayan hannu, kuma ci gaba da musanya makamai na tsawon lokacin aikin.

Lajin Don yi Plank hannun dagawa

• Ka Tsaya Wuyanka: Ka guji takura wuyanka ta hanyar kallon sama ko ƙasa da nisa. Kallonka ya kamata a karkata zuwa kasa, kuma wuyanka ya kasance daidai da kashin baya.
• Sarrafa motsin ku: Lokacin ɗaga hannun ku, tabbatar da cewa motsi yana da ƙarfi kuma ya tsaya. Ka guji saurin motsa jiki saboda zai iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Daidaita Nauyin ku: Wani kuskuren gama gari shine matsar da nauyi mai yawa zuwa gefen da baya ɗagawa. Wannan na iya haifar da rashin daidaituwa da damuwa. Yi ƙoƙarin rarraba nauyin ku daidai a jikin ku, koda lokacin da aka ɗaga hannu ɗaya.
• Fara a hankali: Idan kun kasance sababbi ga ɗaga hannu na plank

Plank hannun dagawa Tambayoyin Masu Nuna

Shi beginners za su iya Plank hannun dagawa?

Ee, masu farawa za su iya yin motsa jiki na ɗaga hannu na Plank. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Yana iya zama ƙalubale da farko, saboda yana buƙatar adadi mai kyau na ƙarfi da ma'auni. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ta hanyar yin shi akan gwiwoyi maimakon yatsun yatsunsu, ko kuma za su iya farawa da katako na yau da kullun kuma a hankali suna ɗaga hannu yayin da ƙarfinsu ya inganta. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likita kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Plank hannun dagawa?

• Plank Arm Left with Left Left: A cikin wannan bambancin, kuna ɗaga hannu ɗaya daga ƙasa yayin da kuke ɗaga kishiyar ƙafar a lokaci guda, haɗa duka jikinku na sama da na ƙasa.
• Plank Arm Lift tare da Dumbbells: Wannan bambancin ya haɗa da nauyi. Yayin da yake cikin matsayi, ɗaga hannu ɗaya daga ƙasa yana riƙe da dumbbell, sannan a canza.
• Spiderman Plank Arm Lift: A cikin wannan bambancin, yayin da kake ɗaga hannunka, za ka kuma kawo gwiwa zuwa gwiwar gwiwarka a gefe guda, kama Spiderman yana hawan bango.
• Plank Arm Lift with a Twist: Wannan ya haɗa da ɗaga hannu ɗaya daga ƙasa da karkatar da jikinka na sama zuwa gefe ɗaya, sannan musanya tsakanin bangarorin biyu.

Me suna da abin da ya sanya ɗaukehawa ga Plank hannun dagawa?

• Tsare-tsare na gefe: Ta hanyar niyya ga obliques, katako na gefe suna cika ɗaga hannu ta hanyar tabbatar da daidaiton ƙarfi a cikin ainihin, wanda ke da mahimmanci don kiyaye tsari mai kyau da hana rauni yayin ɗaga hannun plank.
• Masu hawan dutse: Wannan motsa jiki na zuciya ba kawai yana haɓaka bugun zuciya ba har ma yana ƙarfafa ainihin, kama da ɗaga hannu na plank, kuma yana haɓaka ingantacciyar daidaituwa da kwanciyar hankali, yana mai da shi kyakkyawan madaidaici ga tsayin daka na ɗaga hannu.