Taɓan Yatsan Yatsan Farko na Gaba

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Taɓan Yatsan Yatsan Farko na Gaba

The Front Plank Toe Tap shine ingantaccen motsa jiki mai ƙarfafawa wanda ke nufin ba kawai abs ɗin ku ba har ma da glutes da ƙwanƙwasa hanjin ku, yana haɓaka kwanciyar hankali da daidaituwa gaba ɗaya. Yana da manufa ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi gwargwadon ƙarfin mutum da matakan sassauci. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta ƙarfin ku, haɓaka aikin jikin ku, da tallafawa mafi kyawun matsayi da motsi a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Taɓan Yatsan Yatsan Farko na Gaba

• Ci gaba da ƙwanƙwasa zuciyar ku kuma baya misaltuwa.
• Sa'an nan kuma, sannu a hankali ɗaga ƙafar dama daga ƙasa kuma motsa shi zuwa gefe, danna yatsan a ƙasa.
• Koma ƙafar damanku zuwa wurin farawa kuma maimaita motsi iri ɗaya tare da ƙafar hagu.
• Ci gaba da musanya tsakanin kafar dama da hagu don adadin maimaitawa ko lokaci da ake so.

Lajin Don yi Taɓan Yatsan Yatsan Farko na Gaba

• Motsi Mai Sarrafa: Lokacin yin fam ɗin yatsan, tabbatar da matsar da ƙafarka zuwa gefe a cikin tsari mai sarrafawa, taɓa yatsan yatsa zuwa ƙasa, sannan mayar da shi zuwa wurin farawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Shiga Mahimmanci: Ci gaba da ƙwaƙƙwaran zuciyar ku a duk tsawon lokacin motsa jiki don daidaita jikin ku. Wannan ba wai kawai yana taimakawa wajen kare ƙananan baya ba amma har ma yana haɓaka tasirin aikin. Kuskure na yau da kullun shine barin ainihin ya huta, wanda zai iya cutar da ƙananan baya.
• Kiyaye Wuya Mai Tsaki: Ka guji takura wuyanka ta hanyar kallon sama ko ƙasa da nisa. Ka kasa kallonka

Taɓan Yatsan Yatsan Farko na Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Taɓan Yatsan Yatsan Farko na Gaba?

Ee, masu farawa za su iya yin motsa jiki na gaba na Plank Toe Tap, amma yana iya zama ɗan ƙalubale saboda yana buƙatar babban adadin ƙarfi da daidaito. Ana ba da shawarar farawa da alluna na asali kuma a hankali gabatar da ƙarin hadaddun bambance-bambancen kamar Tap ɗin Gaban Plank Toe. Yana da mahimmanci koyaushe a kiyaye tsari mai kyau don guje wa rauni. Idan motsa jiki yana da wahala sosai, ba laifi a gyara shi ko yin ƴan ƙaranci har sai an sami ƙarfi da juriya.

Me ya sa ya wuce ga Taɓan Yatsan Yatsan Farko na Gaba?

• Tsalle Jack Toe Tap: Fara a cikin babban katako, sa'an nan kuma tsalle ƙafafu zuwa gefe kamar a cikin jack mai tsalle kuma danna yatsun kafa.
• Plank tare da Madadin Yatsan Yatsan Taɓa: Daga matsayi na katako, canza ɗaga kowace ƙafa don taɓa yatsun kafa.
• Taɓa Ƙwallon Ƙwallon Ƙwaƙwalwa: Ana yin haka ta hanyar ɗora hannuwanku a kan wani wuri mai ɗaukaka kamar mataki ko benci, sannan danna yatsan ƙafar ƙafa yayin da kuke riƙe da katako.
• Plank to Squat Toe Tap: Fara a cikin babban katako, tsalle ƙafafunku zuwa hannayenku kuna jujjuyawa zuwa squat, sannan ku taɓa yatsun kafa kafin yin tsalle baya zuwa wurin katako.

Me suna da abin da ya sanya ɗaukehawa ga Taɓan Yatsan Yatsan Farko na Gaba?

• Side Planks: Side Planks suna aiki da obliques, waɗanda suke ɓangare na ƙungiyar tsokoki na asali, kamar Front Plank Toe Tap, amma kuma suna kaiwa tsokoki a gefen jiki, suna samar da daidaiton motsa jiki.
• Plank Jacks: Kwatankwacin Tap na Farko na Farko, Plank Jacks yana haɗa tsararru tare da motsi mai ƙarfi, wanda ba wai kawai yana ƙarfafa ainihin ba amma yana haɓaka lafiyar zuciya da jijiyoyin jini kuma yana haɓaka sassauci.