Plank Walk-Up

• Sakonnin ƙafa: Azurarawa, Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Plank Walk-Up

Plank Walk-Up motsa jiki ne mai ƙarfi wanda ke ƙarfafa ainihin, hannaye, da kafadu yayin inganta kwanciyar hankali da daidaito. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da juriyar jikinsu na sama. Wannan motsa jiki ba wai kawai yana ƙone calories ba amma yana taimakawa wajen inganta matsayi, rage ciwon baya, da kuma ƙarfafa ƙarfin jiki gaba ɗaya, yana sa ya zama abin sha'awa ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Plank Walk-Up

• Rage gwiwar gwiwar hannun dama zuwa ƙasa sannan hagu, zuwa cikin katakon gwiwar hannu.
• Tura hannun dama a cikin ƙasa sannan hannun hagu na hagu, tashi sama zuwa wani babban katako.
• Maimaita wannan tsari, musanya hannun jagora kowane lokaci.
• Ci gaba da ƙwanƙwasa zuciyar ku kuma hips ɗin ku sun tsaya tsayin daka a duk lokacin aikin don haɓaka tasirin sa.

Lajin Don yi Plank Walk-Up

• Babban Haɗin kai: Walk-Up na farko yana hari ga ainihin ku, don haka yana da mahimmanci ku shiga tsokoki na ciki a duk lokacin motsa jiki. Kuskure na yau da kullun shine dogaro da yawa akan ƙarfin hannunka, wanda zai iya haifar da rauni ga kafadu da yin watsi da ainihin ku. Don guje wa wannan, mayar da hankali kan ja maɓallin ciki zuwa ga kashin bayan ku don ci gaba da kasancewa a ciki.
• Madadin Hannu: Lokacin da kake aiwatar da motsin tafiya, tabbatar da canza abin da hannun ke jagoranta. Idan koyaushe kuna tura sama da hannu ɗaya, zaku iya haifar da rashin daidaituwar tsoka. Don kauce wa wannan

Plank Walk-Up Tambayoyin Masu Nuna

Shi beginners za su iya Plank Walk-Up?

Ee, masu farawa zasu iya yin motsa jiki na Plank Walk-Up, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da kwanciyar hankali. Yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan yana da wahala sosai, masu farawa zasu iya gyara motsa jiki ta hanyar yin shi akan gwiwoyi maimakon yatsunsu. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a tuntuɓi ƙwararrun ƙwararru don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Plank Walk-Up?

• Side Plank Walk-Up: Wannan bambancin ya haɗa da sauyawa daga daidaitaccen katako zuwa katako na gefe duk lokacin da kuka motsa sama da ƙasa.
• Plank Walk-Up tare da Dumbbell Row: Wannan ya haɗa da ƙara jere tare da dumbbell duk lokacin da kuka zo cikin matsayi na turawa.
• Plank Walk-Up with Leg Left: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa duk lokacin da kuka canza daga katako zuwa matsayin turawa.
• Plank Walk-Up with Resistance Band: Wannan bambancin ya haɗa da sanya bandeji mai juriya a kusa da wuyan hannu da kuma kiyaye tashin hankali a kan band a duk lokacin motsa jiki.

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

• Masu hawan dutse kuma suna haɓaka Walk-Up ta hanyar ƙara wani nau'i na zuciya na zuciya zuwa ƙarfin horo, yayin da suke ci gaba da ci gaba, hannaye, da ƙafafu, kama da Plank Walk-Up.
• Gine-ginen gefe wani motsa jiki ne wanda ya dace da Plank Walk-Up, yayin da suke mayar da hankali musamman a kan obliques, suna samar da mafi mahimmancin motsa jiki lokacin da aka haɗe shi tare da cikakken aikin jiki na Plank Walk-Up.