Stability Ball Front Plank

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Stability Ball Front Plank

Stability Ball Front Plank babban motsa jiki ne mai ƙarfafawa wanda ke kai hari ga abs, baya, da kafadu, yana haɓaka kwanciyar hankali da daidaito gaba ɗaya. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da yanayin su. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya ƙara sarrafa jikin ku, haɓaka aikin motsa jiki, da rage haɗarin rauni a cikin ayyukan yau da kullun da sauran motsa jiki.

Yanayinta: tsammanin nuni a nuni Stability Ball Front Plank

• Sannu a hankali mirgine ƙwallon gaba yayin tafiya da ƙafafu a bayanka har sai jikinka ya kasance a cikin madaidaiciyar layi daga kan ka zuwa diddige, samar da matsayi na katako.
• Tabbatar cewa ƙafafunku suna da nisa-kwatanci, baya yana tsaye, kuma ainihin ku yana aiki.
• Riƙe wannan matsayi na tsawon lokacin da za ku iya, yin nufin tsawon daƙiƙa 30 zuwa minti ɗaya, yayin kiyaye tsari mai kyau da kuma numfashi a hankali.
• Bayan riƙe matsayi, a hankali mirgine ƙwallon baya zuwa gwiwoyi, komawa zuwa wurin farawa. Maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.

Lajin Don yi Stability Ball Front Plank

• Shiga Mahimmancin ku: Ɗaya daga cikin kura-kurai na yau da kullum da mutane ke yi shine rashin shigar da ainihin su yayin yin wannan darasi. Koyaushe ku ci gaba da matse maƙarƙashiya, saboda wannan zai taimaka wajen kiyaye daidaiton jikin ku kuma yana ƙarfafa tsokoki na asali.
• Ka Tsaya Wuyanka: Ka guji takura wuyanka ta hanyar kallon sama ko ƙasa da nisa. Ya kamata kallon ku ya kasance dan kadan a gaban kwallon don kiyaye wuyan ku a cikin tsaka tsaki.
• Kiyaye Form Mai Kyau: Kada ka bari hips ɗinka ya yi ƙasa ko ya ɗaga sama da yawa. Duk waɗannan matsayi na iya sanya damuwa mara amfani akan ƙananan baya. Maimakon haka, yi nufin kiyaye jikin ku a madaidaiciyar layi na tsawon lokaci

Stability Ball Front Plank Tambayoyin Masu Nuna

Shi beginners za su iya Stability Ball Front Plank?

Ee, masu farawa zasu iya yin motsa jiki na Stability Ball Front Plank. Duk da haka, yana da mahimmanci don farawa sannu a hankali kuma kula da tsari mai kyau don hana rauni. Wannan motsa jiki na iya zama ƙalubale saboda yana buƙatar ƙarfi da daidaito, don haka ana ba da shawarar farawa da ɗan gajeren lokaci kuma a hankali ƙara haɓaka yayin ƙarfi da jimiri suna haɓaka. Idan akwai wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Stability Ball Front Plank?

• Ƙarfafa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙafa tare da Ƙafar Ƙafar: Yayin da kake riƙe da matsayi a kan kwandon kwanciyar hankali, ɗaga ƙafa ɗaya daga ƙasa kuma ka riƙe shi na ƴan daƙiƙa, sa'an nan kuma canza zuwa ɗayan ƙafar. Wannan bambancin yana hari ga glutes da ƙananan baya.
• Kwanciyar hankali Ball Wapk tare da Harkar Haraji: Wannan bambancin ya ƙunshi ɗaga hannu guda a ƙasa yayin da ke riƙe ƙalubalan wuri, wanda ke ƙaruwa da ƙalubalen maƙasudinku da daidaitawa.
• Ƙarfafa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwal ) : A cikin wannan bambancin, yayin da yake cikin matsayi na katako, kuna mirgine kwallon dan kadan a gaba sannan ku dawo ta amfani da hannayen ku, wanda ke ƙara ƙarfin aikin motsa jiki.
• Kwanciyar hankali

Me suna da abin da ya sanya ɗaukehawa ga Stability Ball Front Plank?

• Stability Ball Jackknife: Wannan motsa jiki yana cike da Stability Ball Front Plank ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya amma ta wata hanya dabam, kamar yadda ya haɗa da jan gwiwoyi zuwa ga ƙirji yayin da yake riƙe matsayi mai tsayi, wanda zai iya haɓaka ƙarfin ciki da ƙananan baya.
• Stability Ball Pike: Kamar Stability Ball Front Plank, Pike yana mai da hankali kan ainihin kwanciyar hankali da ƙarfi, amma kuma yana ƙalubalantar daidaito da sassauci ta hanyar buƙatar ku ɗaga kwatangwalo zuwa rufi yayin kiyaye ƙafafunku madaidaiciya, wanda zai iya ƙara haɓaka ikon sarrafa jiki gaba ɗaya. da daidaitawa.