Prone Press-Swan

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Prone Press-Swan

Prone Press-Swan shine motsa jiki mai fa'ida wanda aka tsara don ƙarfafa tsokoki na baya, kafadu, da ainihin yayin inganta sassauci da matsayi. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke son haɓaka ƙarfin jikinsu na sama da daidaitawar kashin baya. Wannan motsa jiki yana da kyau ga mutanen da ke neman zaɓin motsa jiki mai ƙarancin tasiri wanda za'a iya shigar da su cikin sauƙi a cikin abubuwan da suka dace don haɓaka ƙarfin jiki da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Prone Press-Swan

• Sanya tafin hannunka a saman tabarma, a ƙarƙashin kafadu, kama da matsayi na turawa.
• A hankali ka matsa jikinka na sama daga kan tabarmar ta hanyar miƙe hannuwanka, ɗaga baya, da ɗaga ƙirjinka zuwa rufi, ajiye kwatangwalo da ƙafafu akan tabarma.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin tsokoki na ciki.
• Sannu a hankali rage jikin ku zuwa wurin farawa, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Prone Press-Swan

• Shiga Mahimmancin ku: Kafin ku fara motsa jiki, tabbatar da shigar da ainihin ku. Wannan ba zai taimaka kawai don kare ƙananan baya ba amma har ma inganta tasirin motsa jiki. Kuskure na yau da kullun shine manta game da ainihin kuma kawai mayar da hankali kan motsin jiki na sama.
• Motsi masu sarrafawa: Yana da mahimmanci don aiwatar da ƙungiyoyin cikin tsari mai sarrafawa. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ɗaga jikinka. Madadin haka, mayar da hankali kan yin amfani da tsokoki don yin ɗagawa da runtse jikin ku a hankali tare da sarrafawa.
• Kiyaye Wuyanka Daidaitacce: Kuskure na gama gari shine takura wuyan ta hanyar kallon sama da nisa ko kuma tucking chin

Prone Press-Swan Tambayoyin Masu Nuna

Shi beginners za su iya Prone Press-Swan?

Ee, masu farawa zasu iya yin motsa jiki na Prone Press-Swan, amma yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don hana rauni. Wannan darasi da farko yana kaiwa tsokoki a baya, kafadu, da ainihin ku. Anan ga matakan yin shi: 1. Ki kwanta fuskarki akan tabarma tare da mika hannuwanki a gabanki sannan kafafuwanki tsaye a bayanki. 2. Sanya hannayenka kai tsaye a ƙarƙashin kafadu, dabino ƙasa. 3. A hankali ɗaga na sama daga saman tabarma ta danna hannayenka cikin tabarma. Rike hips ɗinku ƙasa. 4. Taga har sai hannayenka sun cika cikakke. Ya kamata ku ji mikewa a cikin tsokoki na ciki. 5. Rage jikinka baya zuwa wurin farawa. 6. Maimaita don adadin da ake so na maimaitawa. Ka tuna yin numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kake ɗaga jikinka, da fitar da numfashi yayin da kake mayar da shi ƙasa. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki kuma ku tuntuɓi ƙwararren ƙwararren motsa jiki ko likitan motsa jiki

Me ya sa ya wuce ga Prone Press-Swan?

• The Elevated Prone Press-Swan: A cikin wannan bambance-bambance, kuna sanya hannayenku a kan maɗaukaki masu tasowa kamar yoga tubalan ko dumbbells don ƙara yawan motsi da ƙarfin motsa jiki.
• The Prone Press-Swan tare da Resistance Band: Wannan bambance-bambancen ya ƙunshi juriya da aka madauki a hannunka don ƙara ƙarin tashin hankali da ƙalubale ga motsi.
• The Prone Press-Swan with Stability Ball: Anan, kuna yin aikin motsa jiki tare da ƙananan jikin ku akan ƙwallon kwanciyar hankali, wanda zai iya taimakawa haɓaka daidaito da ƙarfin asali.
• Latsa-Swan Mai Hannu Mai Hannu Daya: Wannan ci-gaba na ci gaba ya ƙunshi yin motsa jiki da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen haɓaka ƙarfi da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Prone Press-Swan?

• Aikin motsa jiki na Bird-Dog ya cika Prone Press-Swan yayin da yake ƙarfafa mahimmanci kuma yana inganta daidaituwa da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye daidaitattun matsayi a lokacin Prone Press-Swan.
• Har ila yau, motsa jiki na Plank ya cika Prone Press-Swan yayin da yake taimakawa wajen ƙarfafa cibiya da babba, yana ba da ƙarfin da ake bukata da kwanciyar hankali don yin Prone Press-Swan yadda ya kamata.