Straddle planche

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Straddle planche

Straddle Planche shine ƙalubalen motsa jiki na calisthenic wanda da farko ke kai hari ga kafadu, hannaye, da ainihin, haɓaka ƙarfi, daidaito, da sarrafa jiki. Yana da kyau ga masu sha'awar motsa jiki na ci gaba da masu motsa jiki waɗanda ke neman inganta ƙarfin jikinsu gaba ɗaya da kwanciyar hankali. Ta hanyar shigar da Straddle Planche a cikin abubuwan da suka saba da su, daidaikun mutane na iya haɓaka juriyar tsokar su, sassauci, da daidaitawa, yayin da kuma suna samun fahimtar ƙwazo a jikinsu.

Yanayinta: tsammanin nuni a nuni Straddle planche

• Fara a cikin wurin tuck planche, wanda ya haɗa da daidaita jikin ku a kan hannayenku yayin da gwiwoyinku suka shiga cikin kirjin ku.
• Sannu a hankali shimfiɗa ƙafafunku zuwa tarnaƙi a cikin matsayi mara kyau yayin da kuke kiyaye matakin kwatangwalo tare da kafadu, kiyaye ma'auni a hannunku.
• Rike wannan matsayi, madaidaicin planche, na tsawon lokacin da za ku iya, kiyaye jikin ku a layi daya da ƙasa kuma ainihin ku.
• Don gamawa, sannu a hankali dawo da ƙafafunku zuwa matsayin tuck planche sannan a hankali ku saukar da ƙafafunku zuwa ƙasa, tabbatar da kwantar da hankali da shimfiɗa bayan motsa jiki don hana ƙwayar tsoka.

Lajin Don yi Straddle planche

• **Madaidaicin Siffa**: Tsaya hannunka a miƙe, jikinka a kwance, da faɗin ƙafafu a cikin madaidaicin wuri. Ka guji karkatar da hannunka, saboda zai iya sanya damuwa mara kyau a gwiwar hannu da wuyan hannu. Har ila yau, a guji yin archa bayan ku, saboda yana iya haifar da ƙananan ciwon baya. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• ** Koyarwa Mai Cigaba ***: Kada ku yi gaggawar aiwatar da cikakken tsarin shirin. Fara da sauƙin ci gaba kamar tsayawar kwadi, tuck planche, da ci-gaba tuck planche. Da zarar kun gamsu da waɗannan, zaku iya matsawa zuwa madaidaicin planche.
• ** Ƙarfafa Mahimmancin ku ***: Ƙarfin jigon yana da mahimmanci don kiyaye daidaito da tsari yayin str

Straddle planche Tambayoyin Masu Nuna

Shi beginners za su iya Straddle planche?

Straddle Planche babban motsa jiki ne na nauyin jiki wanda ke buƙatar ƙarfi, daidaito, da sarrafawa. Ba yawanci ana ba da shawarar ga masu farawa ba saboda yana buƙatar babban matakin cibiya, kafada, da ƙarfin hannu. Don masu farawa, yana da mahimmanci a fara da motsa jiki na asali kuma a hankali a ci gaba zuwa mafi ƙalubale. Farawa tare da motsa jiki kamar turawa, katako, da tsomawa na iya taimakawa wajen gina ƙarfin da ake buƙata da kwanciyar hankali. Hakanan yana da taimako don yin aiki tare da mai horarwa ko koci wanda zai iya jagorance ku ta hanyar daidaitaccen tsari da samar da darussan ci gaba da ke kaiwa ga Straddle Planche. Ka tuna, yana da mahimmanci don sauraron jikinka kuma ka guje wa matsawa da yawa, da sauri, wanda zai iya haifar da rauni. Koyaushe ba da fifikon tsari da iko akan gaggawa don cimma matsaya mai wahala.

Me ya sa ya wuce ga Straddle planche?

• Cikakken Planche: Wannan ci-gaban ci-gaba ne inda kuka cika kafafunku a bayanku, daidai da ƙasa.
• Planche Push-Up: A cikin wannan bambance-bambancen, kuna yin turawa yayin da kuke riƙe matsayi na shirin.
• Half Straddle Planche: Wannan shine bambance-bambancen mafi sauƙi inda ƙafa ɗaya aka shimfiɗa a bayanka, ɗayan kuma yana cikin ciki.
• Kafa ɗaya Planche: A cikin wannan bambancin, kuna ci gaba da tsawanta ƙafa ɗaya a cikin madaidaicin matsayi kuma ɗayan a ɓoye a ƙarƙashin jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Straddle planche?

• L-Sits: Suna aiki a kan tsokoki na asali, masu sassaucin ra'ayi, da triceps, waɗanda suke da mahimmanci don cimma matsayi na shirin da kuma kiyaye shi na tsawon lokaci.
• Lever na gaba yana ɗagawa: Waɗannan suna taimakawa wajen haɓaka tsokoki na baya da na ciki, waɗanda ke da mahimmanci don daidaita jiki a cikin matsayi a kwance yayin shirin Straddle.