Tsarin gaba tare da ɗaga hannu

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsarin gaba tare da ɗaga hannu

The Front Plank with Arm Lift wani motsa jiki ne mai ƙarfi wanda ke ƙarfafa ainihin, inganta daidaituwa, da haɓaka kwanciyar hankali gaba ɗaya. Kyakkyawan motsa jiki ne ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da yanayin su. Wannan motsa jiki yana da fa'ida musamman saboda ba wai kawai yana kai hari ga ƙungiyoyin tsoka da yawa a lokaci ɗaya ba, har ma yana taimakawa wajen haɓaka mayar da hankali da daidaitawa, yana mai da shi mashahurin zaɓi ga waɗanda ke neman cikakken motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsarin gaba tare da ɗaga hannu

• Tabbatar cewa ƙafafunku suna da nisa-kwatanci kuma ƙwanƙwaranku suna ƙarƙashin kafaɗunku kai tsaye, tare da hannayen ku a layi daya da juna.
• Shiga tsokoki na tsakiya kuma ku riƙe madaidaiciyar baya yayin da kuke ɗaga hannu ɗaya a hankali a gaban ku, ku ajiye shi daidai da ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan sannu a hankali rage hannunka baya zuwa wurin farawa.
• Maimaita tsarin tare da sauran hannun ku, yayin da tabbatar da cewa hips ɗinku ya kasance a tsaye kuma kada ku yi rauni ko dagawa yayin motsi.

Lajin Don yi Tsarin gaba tare da ɗaga hannu

• Motsi Mai Sarrafa: ɗaga hannu ɗaya daga bene kuma mika shi kai tsaye a gabanka. Ka riƙe matakin hannunka tare da jikinka, ba mafi girma ba. Wannan shine inda sarrafawa yake da mahimmanci. Sanya ainihin ku don guje wa tipping gefe ɗaya, kuskuren gama gari wanda zai iya haifar da rauni.
• Kiyaye Daidaitawa: Yayin da kake ɗaga hannunka, yana da mahimmanci don kiyaye jikinka a madaidaiciyar layi daga kai zuwa diddige. Ka guji ɗaga hips ɗinka ko sauke kai, waɗanda kurakurai ne na yau da kullun waɗanda zasu iya haifar da damuwa a wuyanka da ƙasa.
• Numfashi: Kada ka riƙe numfashinka. Yi numfashi yayin da kake ɗaga hannunka da fitar da numfashi yayin da kake mayar da shi ƙasa. Wannan zai taimaka kula da tashin hankali a cikin zuciyar ku da kuma inganta tasiri na

Tsarin gaba tare da ɗaga hannu Tambayoyin Masu Nuna

Shi beginners za su iya Tsarin gaba tare da ɗaga hannu?

Ee, masu farawa zasu iya yin Front Plank tare da motsa jiki na Arm Lift, amma suna buƙatar yin hankali don kiyaye tsari mai kyau don guje wa rauni. Wannan motsa jiki yana buƙatar takamaiman matakin ƙarfin gaske da daidaito. Ana ba da shawarar cewa masu farawa su fara da babban katako na gaba kuma sannu a hankali su ci gaba zuwa bambancin ɗaga hannu yayin da ƙarfinsu da kwanciyar hankali suke haɓaka. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Tsarin gaba tare da ɗaga hannu?

• Plank tare da Hannun Kishiyar Hannu da Ƙafar Ƙafar: A cikin wannan bambancin, kuna ɗaga hannu ɗaya da kishiyar kafa a lokaci ɗaya yayin da kuke riƙe matsayi na plank, wanda ke ƙara ƙalubale ga ma'auni da kwanciyar hankali.
• Plank with Arm Left and Left Left A Gefe guda: Wannan sigar tana buƙatar ka ɗaga hannu ɗaya da ƙafar gefe ɗaya daga ƙasa, wanda ke harba tsokoki a gefe ɗaya na jikinka da ƙarfi.
• Plank with Arm Lift and Knee Tuck: A cikin wannan bambance-bambancen, yayin da kake ɗaga hannu ɗaya daga ƙasa, za ku kuma ɗora gwiwa na kishiyar kafa zuwa ga kirjin ku, wanda ke ƙara ƙarin ƙalubale ga ƙwanƙwaran ku da hips.
• Plank with Arm Lift and Hip Dip: Wannan bambancin ya haɗa da ɗaga hannu ɗaya daga ƙasa sannan kuma tsomawa.

Me suna da abin da ya sanya ɗaukehawa ga Tsarin gaba tare da ɗaga hannu?

• Push-ups: Push-ups suna aiki da ƙungiyoyin tsoka iri ɗaya kamar na Front Plank tare da Arm Lift, gami da makamai, kafadu, da ainihin. Suna haɓaka ƙarfin jiki na sama, wanda ke da mahimmanci don kiyaye ɗaga hannu a matsayi na gaba.
• Superman Exercise: Wannan motsa jiki yana hari ga ƙananan baya da glutes, waɗanda ke da mahimmanci don kiyaye daidaitawar jiki a lokacin Front Plank tare da Arm Lift. Ƙarfafa waɗannan wurare na iya inganta siffar ku da juriya a matsayi na katako.