Spider Plank

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

Sakonni ga Spider Plank

Gidan Spider Plank wani motsa jiki ne mai kuzari wanda ke kaiwa ga tsokoki na tsakiya, yayin da kuma ke shiga hannu, kafadu, da glutes. Yana da kyakkyawan aikin motsa jiki ga masu sha'awar motsa jiki na kowane matakai waɗanda ke da nufin ƙarfafa ainihin su da haɓaka kwanciyar hankali gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka daidaiton jikinsu, matsayi, har ma da tallafawa asarar nauyi saboda yuwuwar ƙona calories.

Yanayinta: tsammanin nuni a nuni Spider Plank

• Kawo gwiwa na dama gaba zuwa gwiwar gwiwar hannun dama, sannan komawa zuwa matsayin plank.
• Maimaita motsi tare da gwiwa na hagu zuwa gwiwar gwiwar hagu.
• Tsaya baya madaidaiciya da kwatangwalo a layi tare da kafadu a duk lokacin motsa jiki.
• Ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Spider Plank

• Motsi masu Sarrafa: Guji saurin motsi. Lokacin kawo gwiwa zuwa gwiwar gwiwar ku, yi shi cikin tsari mai sarrafawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Babban Haɗin kai: Spider Plank babban motsa jiki ne, don haka tabbatar da shigar da tsokoki na asali a duk lokacin motsa jiki. Wannan ya haɗa da abs, obliques, da ƙananan baya.
• Sarrafa numfashi: Kada ka riƙe numfashinka. Exhale yayin da kuke kawo gwiwa zuwa gwiwar gwiwar ku kuma ku shaka yayin da kuke komawa matsayin katako. Wannan zai taimaka wajen kiyaye matakan kuzarin ku da kuma kiyaye tsokoki na oxygenated.
• Ci gaba a hankali: Idan kun kasance mafari, fara da katako na asali kafin ci gaba zuwa katakon gizo-gizo. Da zarar za ka iya rike

Spider Plank Tambayoyin Masu Nuna

Shi beginners za su iya Spider Plank?

Ee, masu farawa zasu iya yin motsa jiki Spider Plank. Koyaya, yana iya zama ƙalubale saboda yana buƙatar takamaiman matakin ƙarfin gaske da kwanciyar hankali. Ana ba da shawarar farawa da katako na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri-iri kamar Plank Spider. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, yana da kyau ku tuntubi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Spider Plank?

• Spider Plank tare da Knee zuwa gwiwar hannu: A cikin wannan bambancin, kuna kawo gwiwa zuwa gwiwar gwiwar ku yayin da kuke cikin matsayi na gizo-gizo, wanda ya kara yin aiki da obliques da hip flexors.
• Spider Plank tare da Side Crunch: Wannan sigar tana buƙatar ku crunch gefen ku yayin da kuke cikin matsayi na gizo-gizo, yin niyya ga obliques da abs.
• Spider Plank with Arm Reach: Anan, zaku kai hannu ɗaya gaba yayin da kuke riƙe matsayi na gizo-gizo, kuna ƙalubalantar ma'auni da shigar da ainihin ku.
• Spider Plank tare da Hip Dip: A cikin wannan bambancin, kuna tsoma kwatangwalo daga gefe zuwa gefe yayin da kuke riƙe matsayi na gizo-gizo, wanda ke ƙarfafa aikin a kan obliques da ƙananan abs.

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

• Push-ups: Push-ups suna aiki tare da Spider Planks ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya - hannaye, ƙirji, da ainihin - da haɓaka ƙarfin jiki na sama, wanda ke da mahimmanci don kiyaye matsayin plank.
• Rashan Twists: Masu karkatar da Rashanci suna haɓaka fa'idodin Spider Planks ta hanyar samar da ƙarin motsa jiki mai ƙarfi ga obliques da duk yankin ciki, don haka inganta ainihin kwanciyar hankali da daidaito, waɗanda ke da mahimmanci don aiwatar da Planks Spider yadda ya kamata.