Plank Push-Up Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Azurarawa
• Kayan aiki: ƙayan zuba

Sakonni ga Plank Push-Up Row

Plank Push-Up Row cikakken motsa jiki ne wanda ya haɗu da horon ƙarfi da daidaitawa na asali, yana mai da shi manufa ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, ainihin kwanciyar hankali, da dacewa gabaɗaya. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi don dacewa da matakan dacewa da kowane mutum. Wannan motsa jiki babban zaɓi ne ga waɗanda ke son haɓaka aikin motsa jiki ta hanyar kai hari ga ƙungiyoyin tsoka da yawa a lokaci ɗaya, haɓaka daidaito, da haɓaka lafiyar zuciya.

Yanayinta: tsammanin nuni a nuni Plank Push-Up Row

• Rage jikin ku a cikin turawa, kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke saukowa, sannan tura baya zuwa wurin farawa.
• Bayan turawa, jawo dumbbell a hannun dama zuwa sama zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma baya madaidaiciya.
• Rage dumbbell baya zuwa ƙasa, sannan maimaita motsin jere da hannun hagu.
• Wannan ya cika wakilai daya. Ci gaba da musanya tsakanin turawa da layuka don adadin da ake so na maimaitawa, tabbatar da cewa jikin ku ya kasance a madaidaiciyar layi a duk lokacin motsa jiki.

Lajin Don yi Plank Push-Up Row

• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye madaidaiciyar layi tun daga kan ku zuwa diddige ku, wanda ke da mahimmanci don tasirin layin tura-up na plank. Kuskure na yau da kullun shine barin kwatangwalo ko pike sama, wanda zai iya sanya matsin lamba a kan ƙananan baya kuma ya rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Lokacin yin jere, ja nauyi zuwa matakin ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku. Rage nauyi a cikin hanyar sarrafawa. Kada ka bari ya sauke da sauri saboda wannan zai iya haifar da rauni. Hakanan, guje wa karkatar da jikin ku yayin jere. Ana iya guje wa wannan ta hanyar kiyaye ainihin ku

Plank Push-Up Row Tambayoyin Masu Nuna

Shi beginners za su iya Plank Push-Up Row?

Ee, masu farawa za su iya yin motsa jiki na Plank Push-Up Row, amma yana iya zama ƙalubale saboda motsi ne mai rikitarwa wanda ke aiki da tsokoki da yawa lokaci ɗaya, gami da ainihin, ƙirji, baya, kafadu, da makamai. Yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ta hanyar yin shi akan gwiwoyi ko yin turawa da jere daban har sai sun sami ƙarfi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararru don tabbatar da cewa ana yin motsa jiki daidai don hana rauni.

Me ya sa ya wuce ga Plank Push-Up Row?

• Hannun Hannu Guda Guda Guda Push-Up Row: Wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci guda, musanya tsakanin hannun hagu da dama, don ƙara ƙarfi da ƙalubalanci ma'aunin ku.
• Plank Push-Up Row tare da Knee Tuck: A cikin wannan sigar, za ku ƙara ƙwanƙwasa gwiwa bayan kowane turawa da jere, shigar da ainihin ku har ma da ƙara nau'in cardio a cikin motsa jiki.
• Layi Tsakanin Tsara Tsakanin Tsari: Ta hanyar ɗaga ƙafafunku akan mataki ko benci, wannan bambancin yana ƙara wahalar motsa jiki ta ƙara ƙarin nauyi zuwa jikinku na sama.
• Resistance Band Plank Push-Up Row: Wannan bambance-bambancen ya ƙunshi yin amfani da bandungiyar juriya da aka nannade a ƙafafunku kuma a riƙe a cikin hannayenku, ƙara tashin hankali da yin motsa jiki mafi ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Plank Push-Up Row?

• Masu karkatar da Rashanci: Masu karkatar da Rashanci na iya haɓaka fa'idodin Plank Push-Up Layuka ta hanyar mai da hankali kan tsokoki waɗanda ba su da tushe, waɗanda ke aiki yayin motsi, da haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
• Burpees: Burpees wani motsa jiki ne mai cikakken jiki wanda ya dace da Plank Push-Up Row ta hanyar haɗa duka matsayi na turawa da plank, yayin da ƙara wani nau'i na zuciya da jijiyoyin jini wanda zai iya ƙara yawan dacewa da juriya.