Side Plank

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Side Plank

Side Plank wani motsa jiki ne mai matukar tasiri wanda ke ƙarfafawa da kuma sautin mahimmanci, glutes, da hips yayin da yake inganta daidaito da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane na iya so su haɗa Side Planks a cikin aikin motsa jiki na yau da kullum ba kawai don haɓaka ƙarfin jiki ba, amma har ma don inganta matsayi da rage haɗarin baya da raunin da ya faru.

Yanayinta: tsammanin nuni a nuni Side Plank

• Gyara jikin ku a kan gwiwar hannu na dama da hannun dama, sanya gwiwar gwiwar ku a ƙarƙashin kafada.
• Ƙarfafa ɗigon ku kuma ɗaga hips ɗin ku har sai jikinku ya kasance a madaidaiciyar layi daga kai zuwa ƙafafu.
• Riƙe matsayin ba tare da barin hips ɗin ku ya faɗi don lokacin da aka ware don kowane saiti ba, sannan maimaita a ɗayan gefen.
• Ka tuna ka kiyaye numfashinka a tsaye har ma da lokacin motsa jiki.

Lajin Don yi Side Plank

• Shiga Mahimmancin ku: Shigar da ainihin ku yana da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin katako na gefe. Kuskure na yau da kullun shine dogaro da yawa akan kafada ko ƙarfin hannu, wanda zai iya haifar da rauni ko rauni. Maimakon haka, mayar da hankali kan ƙarfafa tsokoki na ciki da matsi da glutes don taimakawa wajen tallafawa nauyin jikin ku.
• Numfashi: Yana da sauƙi a manta da numfashi yayin motsa jiki mai tsanani kamar katako na gefe, amma yana da mahimmanci don kiyaye tsokoki na oxygenated. Yi ƙoƙarin kiyaye tsayayyen yanayin numfashi mai ƙarfi a duk lokacin motsa jiki.
• Fara A hankali: Idan kun kasance sabon zuwa gefe

Side Plank Tambayoyin Masu Nuna

Shi beginners za su iya Side Plank?

Ee, masu farawa zasu iya yin motsa jiki na Side Plank. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar ingantaccen ƙarfi da daidaito. Ya kamata masu farawa su fara da fasalin motsa jiki da aka gyara, kamar yin katako daga gwiwoyi ko da ƙafa ɗaya suna taɓa ƙasa don tallafi. Yayin da ƙarfin su da ma'auni suka inganta, za su iya ci gaba zuwa cikakken tsarin aikin. Yana da mahimmanci a yi motsa jiki daidai don guje wa rauni, don haka masu farawa na iya so su sami jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Side Plank?

• Side Plank with Leg Left ya ƙunshi ɗaga saman ƙafar ku kamar yadda za ku iya yayin da kuke riƙe matsayi na gefe.
• Twisting Side Plank yana buƙatar ka jujjuya jikinka na sama zuwa ƙasa da baya sama, yana ƙalubalantar kwanciyar hankalinka da ƙarfin zuciyarka.
• Side Plank tare da Hannun Hannu ya ƙunshi kai hannun saman hannunka a ƙarƙashin jikinka sannan ka mika shi zuwa sama.
• Tauraron Side Plank wani ci-gaba ne daban-daban inda za ka mika hannunka na sama da kafa zuwa sama, yana samar da siffar tauraro tare da jikinka.

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

• Twist na Rasha wani babban motsa jiki ne wanda ke cike da Side Plank, saboda ba wai kawai yana aiki a kan tsokoki masu kama da Side Plank ba, amma yana inganta ƙarfin jujjuya da kwanciyar hankali, wanda ke da fa'ida ga motsin karkatarwa da ke tattare da canzawa zuwa ciki da waje. Side Plank.
• Aikin motsa jiki na Bird Dog yana cike da Side Plank yayin da yake taimakawa wajen inganta daidaito da kwanciyar hankali, mahimman abubuwan da ake bukata don kiyaye matsayi na Side Plank, yayin da kuma ƙarfafa ƙananan baya da tsokoki na gluteal waɗanda ke aiki a lokacin Side Plank.