Tsarin gaba don Tura sama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsarin gaba don Tura sama

The Front Plank to Push Up motsa jiki motsa jiki ne mai ɗorewa wanda ke yin niyya ga babban ƙarfi, juriya na sama, da kwanciyar hankali. Wannan motsa jiki iri-iri ya dace da masu sha'awar motsa jiki a kowane mataki, tun daga masu farawa zuwa manyan 'yan wasa, saboda ƙarfin daidaitacce. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullum don haɓaka ƙarfin jikin su gaba ɗaya, inganta matsayi, da haɓaka ƙimar su na rayuwa.

Yanayinta: tsammanin nuni a nuni Tsarin gaba don Tura sama

• Matsa kanka daga matsayin katako, hannu ɗaya a lokaci guda, har sai kun kasance a cikin babban katako ko matsawa sama tare da tafin hannunku a saman ƙasa kai tsaye ƙarƙashin kafadu.
• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku yayin da kuke daidaita jikin ku.
• Matsa jikinka baya zuwa babban matsayi ta hanyar daidaita hannayenka.
• A ƙarshe, komawa zuwa matakin ƙananan katako na farko ta hanyar rage hannun gaba ɗaya a lokaci guda. Yi maimaita motsa jiki sau da yawa kamar yadda aikin motsa jiki ya buƙaci.

Lajin Don yi Tsarin gaba don Tura sama

• Motsi Mai Sarrafa: Yayin da kake ƙasa cikin katako, kiyaye gwiwar gwiwar ku kusa da jikin ku. Yin turawa sama, tabbatar kana amfani da ƙarfin ƙirjinka da ƙarfin hannunka maimakon dogaro da ƙarfi kawai. Wannan yana tabbatar da cewa kuna aiki da kyau ƙungiyoyin tsoka da aka yi niyya.
• Shiga Mahimmanci: A duk lokacin motsa jiki, ci gaba da ƙwazo. Kuskure na yau da kullun shine barin ciki ya faɗo zuwa ƙasa, wanda zai iya raunana baya. Ta hanyar kiyaye abs ɗinku, kuna kare bayanku kuma kuna samun ingantaccen motsa jiki don ainihin ku.
• Ka guje wa Ƙwayar Wuya: Ka ɗan ɗanɗana kallonka a gaban hannayenka maimakon kallon ƙasa kai tsaye. Wannan yana taimakawa wajen kula da matsayi na tsaka tsaki kuma yana rage haɗarin damuwa.

Tsarin gaba don Tura sama Tambayoyin Masu Nuna

Shi beginners za su iya Tsarin gaba don Tura sama?

Ee, masu farawa zasu iya yin Front Plank don turawa motsa jiki. Koyaya, yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da kwanciyar hankali. Yana da mahimmanci don farawa a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Idan ana buƙata, ana iya yin gyare-gyare, kamar yin aikin motsa jiki a kan gwiwoyi maimakon yatsotsi, har sai an gina ƙarfi. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko mai horo don tabbatar da cewa ana yin atisayen daidai da aminci.

Me ya sa ya wuce ga Tsarin gaba don Tura sama?

• Plank to Push-Up with Leg Left: A cikin wannan sigar, zaku ƙara ɗaga ƙafa a ƙarshen kowane turawa, wanda ke haɗa glutes da ƙananan baya, ban da hannayenku da ainihin ku.
• Spiderman Plank zuwa Push-Up: Don wannan bambancin, kuna kawo gwiwa zuwa gwiwar gwiwar ku a gefe ɗaya yayin da kuke cikin matsayi kafin ku shiga cikin turawa, kuna yin niyya ga maƙasudin ku da gyare-gyare na hip.
• Plank to Push-Up with Knee Tuck: Anan, kuna ƙara gwiwa bayan turawa, kuna motsa gwiwoyinku zuwa ga ƙirjin ku don haɗa ƙananan abs.
• Plank to Push-Up on a Stability Ball: Yin wannan motsa jiki akan ƙwallon kwanciyar hankali yana ƙara ƙalubalen ta ƙara wani ɓangaren rashin kwanciyar hankali, tilastawa ku.

Me suna da abin da ya sanya ɗaukehawa ga Tsarin gaba don Tura sama?

• Masu karkatar da Rashanci: Wannan motsa jiki yana cike da Tsarin gaba don turawa sama ta hanyar ƙarfafa obliques, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin katako da tura motsi.
• Burpees: Wannan motsa jiki yana cike da Front Plank don turawa ta hanyar haɗa cikakkun motsin jiki waɗanda ke haɗa ƙungiyoyin tsoka iri ɗaya, kamar makamai, ƙirji, quads, da ainihin, yayin da kuma samar da motsa jiki na cardio.