Resistance Band Plank Maris

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Bakin Korewa aiki aiki.
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Iliopsoas, Quadriceps

Sakonni ga Resistance Band Plank Maris

Juyawa Band Plank Maris motsa jiki ne mai fa'ida mai matuƙar fa'ida wanda ke kai hari da ƙarfafa ginshiƙan ku, glutes, da tsokoki na kafada yayin inganta daidaito da kwanciyar hankali. Wannan darasi cikakke ne ga daidaikun mutane a matsakaici ko matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ayyukansu na yau da kullun. Tare da ikonsa na haɗa ƙungiyoyin tsoka da yawa a lokaci guda, zaɓi ne mai kyau ga waɗanda ke neman haɓaka ƙarfin jikinsu gaba ɗaya da jimiri.

Yanayinta: tsammanin nuni a nuni Resistance Band Plank Maris

• Sanya bandejin juriya a kusa da idon sawunku, tabbatar da cewa yana da matsewa don samar da tashin hankali amma ba matsi sosai ba har yana tauye motsinku.
• Tsayar da jigon ku da madaidaicin jiki, ɗaga ƙafar dama daga ƙasa, karkatar da gwiwa zuwa kirjin ku.
• Sannu a hankali rage ƙafar dama na baya zuwa wurin farawa, kiyaye tashin hankali a cikin ƙungiyar juriya.
• Maimaita motsi iri ɗaya tare da ƙafar hagu, musanya ƙafafu don adadin lokaci ko maimaitawa.

Lajin Don yi Resistance Band Plank Maris

• Wurin Ƙungiya: Tsare maɗaurin juriya a kusa da idon sawun ku. Tabbatar cewa bai da matsewa sosai ko sako-sako ba. Idan yana da matsewa sosai, zai iya ƙuntata motsin ku kuma idan ya yi sako-sako da yawa, ba zai ba da isasshen juriya don sa aikin ya yi tasiri ba.
• Matsaloli masu Sarrafa: Ɗaga ƙafa ɗaya daga ƙasa kuma kawo gwiwa zuwa kirjin ku, sannan mayar da shi zuwa wurin farawa kafin musanya ƙafafu. Ya kamata ƙungiyoyi su kasance a hankali da sarrafawa don tabbatar da iyakar tsokar tsoka da kuma guje wa haɗarin rauni. Ka guje wa bouncing ko amfani da kuzari don ɗaga ƙafafunka.
• Babban Haɗin kai: A cikin aikin motsa jiki, ci gaba da kasancewa cikin haɗin kai. Wannan ba kawai yana ƙarfafa tsokoki na tsakiya ba amma yana taimakawa

Resistance Band Plank Maris Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Plank Maris?

Ee, masu farawa zasu iya yin motsa jiki na Resistance Band Plank Maris. Koyaya, yana iya zama ƙalubale ga wasu saboda yana buƙatar takamaiman matakin ƙarfi da daidaito. Ana ba da shawarar farawa da katako na asali kuma a hankali a haɗa ƙarin bambance-bambancen ci gaba kamar Maris Plank. Koyaushe tuna don kiyaye tsari mai kyau don guje wa raunin da ya faru. Idan ba ku da tabbas game da fom ɗin ku ko ikon yin motsa jiki, yana da kyau ku tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Resistance Band Plank Maris?

• Resistance Band Plank tare da Knee Drive: A cikin wannan bambancin, kuna jan gwiwa zuwa kirjin ku yayin da kuke riƙe matsayi na plank tare da band a kusa da idon sawunku.
• Resistance Band Plank with Lateral Tap: Anan, kuna matsa kowace ƙafa zuwa gefe yayin da kuke riƙe matsayi na plank tare da band ɗin kusa da idon sawunku.
• Resistance Band Plank tare da Satar Hip: A cikin wannan bambancin, kuna ɗagawa da runtse kowace ƙafa zuwa gefe yayin da kuke riƙe matsayin plank tare da juriya a kusa da idon sawun ku.
• Resistance Band Plank with Leg Left: Maimakon yin tafiya, kuna ɗaga kowace ƙafa sama da ƙasa yayin da kuke riƙe matsayi na plank tare da band a kusa da idon sawunku.

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Plank Maris?

• Resistance Band Push-ups: Wannan motsa jiki yana cike da Resistance Band Plank Maris ta hanyar mai da hankali kan ƙarfin jiki na sama, musamman ƙirji da hannaye, waɗanda ake buƙata don kula da matsayin plank da sarrafa ƙungiyar juriya yayin tafiya.
• Masu hawan dutse: Wannan motsa jiki na jiki yana kama da Maris na Plank kamar yadda kuma yana farawa a cikin matsayi kuma ya ƙunshi tafiya ko motsi, don haka inganta ƙarfin ƙarfin da jimiri waɗanda ke da mahimmanci don yin Resistance Band Plank Maris.