Plank Jack

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Plank Jack

Plank Jack wani motsa jiki ne mai kuzari wanda ya haɗu da fa'idodin yin katako da tsalle-tsalle, mai da hankali kan ƙarfafa ainihin, inganta lafiyar zuciya da jijiyoyin jini, da haɓaka daidaitawar jiki gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka aikin motsa jiki na yau da kullun da ƙara wani ɓangaren cardio zuwa ƙarfin horon su. Ta hanyar haɗa Plank Jacks a cikin aikin motsa jiki, za ku iya ƙara yawan bugun zuciyar ku, ƙona ƙarin adadin kuzari, da gina ƙaƙƙarfan tushe mai mahimmanci.

Yanayinta: tsammanin nuni a nuni Plank Jack

• Tsalle ƙafafunku zuwa gaɓangarorin, kama da yadda za ku yi a cikin jack tsalle mai tsayi, yayin da kuke riƙe babban matsayi da kiyaye jikin ku na sama.
• Da sauri tsalle ƙafafunku baya tare, komawa zuwa matsayin ku na asali.
• Maimaita wannan motsi na tsalle ƙafafu a ciki da waje don adadin maimaitawa ko lokacin da ake so.
• Tabbatar ka ci gaba da kasancewa tare da bayanka a madaidaiciya a duk lokacin motsa jiki don guje wa kowane iri a bayan ka.

Lajin Don yi Plank Jack

• **Ka guji yin harba ko zubewar bayanka**: Yana da mahimmanci ka sanya zuciyarka ta tsunduma kuma ta bayanka a kwance yayin motsa jiki. Idan ka harba ko jefar da baya, zai iya haifar da iri ko rauni. Idan yana da wuya a kula da matsayi daidai, yana iya zama taimako don farawa tare da gyare-gyare na motsa jiki, kamar fitar da ƙafafunku zuwa gefe ɗaya bayan lokaci maimakon tsalle.
• **Motsin da ake Sarrafawa**: Wani kuskuren na yau da kullun shine saurin gudu. Plank Jacks ba game da sauri ba ne, amma game da sarrafawa da kwanciyar hankali. A hankali da sarrafa motsin ku, mafi inganci aikin zai yi

Plank Jack Tambayoyin Masu Nuna

Shi beginners za su iya Plank Jack?

Ee, masu farawa zasu iya yin motsa jiki na Plank Jack, amma yana da mahimmanci a fara sannu a hankali kuma ku kula da sigar da ta dace don guje wa rauni. Wannan motsa jiki na iya zama ƙalubale saboda ya haɗa da kiyaye matsayi yayin tsalle ƙafafu a ciki da waje, wanda ke buƙatar duka ƙarfi da daidaituwa. Idan yana da wahala da farko, masu farawa za su iya canza motsa jiki ta hanyar shiga ƙafafu da waje maimakon tsalle, ko ta hanyar yin motsa jiki da hannayensu a kan wani wuri mai tsayi kamar benci. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Plank Jack?

• Plank Jack tare da Taɓan kafada: A cikin wannan bambancin, kuna yin bugun kafaɗa duk lokacin da kuka tsalle ƙafafu a ciki da waje, kuna ƙalubalantar daidaito da kwanciyar hankali.
• Plank Jack with Push-Up: Wannan sigar tana ƙara turawa duk lokacin da kuka yi tsalle daga ƙafafu, yana ƙara ƙalubalen ƙarfin jiki na sama ga motsa jiki.
• Plank Jack tare da Masu Hawan Dutse: Anan, kuna ƙara saiti na masu hawan dutse bayan kowane jack ɗin plank, yana haɓaka cardio da babban ƙalubalen.
• Plank Jack with Side Plank: Wannan bambance-bambancen ya haɗa da canzawa zuwa cikin katako na gefe duk lokacin da kuka tsalle ƙafafunku a ciki, wanda ke kai hari ga obliques kuma yana inganta daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Plank Jack?

• Push-ups: Turawa na ƙara ƙarfafa jiki na sama da tsakiya, kama da Plank Jacks, kuma yana taimakawa wajen inganta yanayin lafiyar jiki gaba ɗaya.
• Rashan Twists: Wannan motsa jiki yana cike da Plank Jacks ta hanyar yin niyya ga tsokoki, yana ba da cikakkiyar motsa jiki lokacin da aka haɗa shi tare da haɗin gwiwa na gaba na Plank Jacks.