Side Plank - Butt

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Side Plank - Butt

The Side Plank - Butt motsa jiki wani tasiri ne mai tasiri wanda ke kai hari ga ainihin, glutes, da masu sace hip, yana ƙarfafa ƙarfi da kwanciyar hankali a waɗannan wurare. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa masu ci gaba, waɗanda ke da nufin haɓaka daidaito, matsayi, da ƙarfin jiki gabaɗaya. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman yin sautin gindinsu da ƙarfafa ainihin su, saboda yana ba da ƙalubale, amma motsa jiki mai lada wanda zai iya ba da gudummawa ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Side Plank - Butt

• Matsa kanka a gwiwar gwiwar hannu, tabbatar yana ƙarƙashin kafaɗa kai tsaye kuma hannunka ya miƙe a ƙasa.
• Ɗaga kwatangwalo daga ƙasa, ƙirƙirar madaidaiciyar layi daga kai zuwa ƙafafu, wannan shine wurin farawa.
• Sa'an nan kuma, ɗaga ƙafar saman ku kamar yadda za ku iya, yayin da kuke ajiye jikin ku a madaidaiciyar layi.
• Rage ƙafar ku baya don kammala maimaita sau ɗaya. Maimaita wannan don adadin maimaitawa da ake so kafin canzawa zuwa wancan gefen.

Lajin Don yi Side Plank - Butt

• Shiga Mahimmancin ku: Kuskure ɗaya na gama gari shine rashin shigar da tsokoki na asali yayin yin wannan aikin. Tabbatar cewa tsokoki na ciki suna dagewa a duk lokacin motsa jiki, saboda wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, da kuma kare ƙananan baya.
• Ka Tsaya Jikinka Daidaitacce: Ka guji barin kwatangwalo ko kuma saman kafadarka ta yi gaba. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa ƙafafu. Kuskure na yau da kullun shine barin jiki ya yi rauni a tsakiya, wanda zai iya takura kafadu da baya baya. Don guje wa wannan, matsawa gwiwar gwiwar hannu da gaɓoɓin hannu da ƙarfi a ƙasa don ɗaga hips ɗinku sama.

Side Plank - Butt Tambayoyin Masu Nuna

Shi beginners za su iya Side Plank - Butt?

Ee, masu farawa zasu iya yin motsa jiki na Side Plank - Butt, amma suna iya buƙatar gyara shi don dacewa da matakin dacewarsu na yanzu. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan cikakken layin gefen yana da ƙalubale sosai, masu farawa zasu iya gwada yin shi tare da gwiwa ɗaya a ƙasa don tallafi. Yayin da ƙarfi da ma'auni suka inganta, za su iya ci gaba zuwa cikakken matsayi na gefe. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga Side Plank - Butt?

• Side Plank tare da Knee Tuck: Wannan bambancin ya haɗa da haɗa gwiwa da saman gwiwa zuwa kirjin ku yayin da kuke riƙe matsayi na gefe, wanda ke hari ga glutes da ainihin.
• Side Plank tare da Hip Dip: A cikin wannan bambancin, kuna sauke hip ɗin ku zuwa ƙasa sannan ku ɗaga shi sama, wanda ke ƙarfafa motsa jiki don glutes da obliques.
• Twisting Side Plank: Wannan wani canji ne mai ƙarfi wanda ya haɗa da jujjuya jikinka na sama zuwa bene sannan kuma baya sama, wanda ke taimakawa shiga glutes, obliques, da ƙananan baya.
• Girman Side Plank: Wannan bambancin ya ƙunshi yin katako na gefe a kan wani wuri mai ɗaukaka, kamar mataki ko benci, wanda ke ƙara wahala kuma yana kai hari ga glutes sosai.

Me suna da abin da ya sanya ɗaukehawa ga Side Plank - Butt?

• Twist na Rasha yana cike da Side Plank - Butt ta hanyar niyya ga obliques da tsokoki na asali, inganta daidaito da kwanciyar hankali gaba ɗaya waɗanda ke da mahimmanci don aiwatar da cikakken Tsarin Side.
• Motsa jiki na Clamshell wani babban ƙari ne ga Side Plank - Butt saboda yana yin hari musamman ga gluteus medius, tsoka wanda kuma ke aiki yayin Side Plank, don haka yana taimakawa wajen haɓaka ƙarfi da kwanciyar hankali a gefen mutum.