Tsarin gaba tare da Hannu da ɗaga ƙafa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsarin gaba tare da Hannu da ɗaga ƙafa

Tsarin gaba tare da Hannu da Ƙafar Ƙafar ƙalubalen motsa jiki cikakke ne wanda ke haɓaka ƙarfin asali, kwanciyar hankali, da daidaito. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman inganta aikin su da jimiri. Mutane na iya son yin wannan motsa jiki saboda ba kawai sautin tsokoki na ciki ba amma kuma yana ƙarfafa hannaye, ƙafafu, da baya, inganta ƙarfin jiki gaba ɗaya da mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Tsarin gaba tare da Hannu da ɗaga ƙafa

• Shiga zuciyar ku kuma ku kula da wannan matsayi, tabbatar da cewa kwatangwalo ba su yi tsalle ko ɗagawa ba.
• Sannu a hankali ɗaga hannun dama naka kai tsaye a gabanka yayin da lokaci guda ɗaga ƙafarka na hagu a tsaye a bayanka, kiyaye jikinka a matsayin tsayayye kamar yadda zai yiwu.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sa'an nan kuma rage hannunka da ƙafarka zuwa matsayi na katako.
• Maimaita tsarin tare da hannun hagu da ƙafar dama, kuma ku ci gaba da canza bangarorin don tsawon lokacin aikinku.

Lajin Don yi Tsarin gaba tare da Hannu da ɗaga ƙafa

• Motsi Mai Sarrafa: Yayin da kake ɗaga hannunka da ƙafar ƙafa, yi haka a hankali, sarrafawa. Ka guje wa motsi ko motsi mai sauri wanda zai iya zubar da ma'aunin ku kuma ya lalata tasirin motsa jiki.
• Kula da Ma'auni: Kuskuren gama gari shine matsawa nauyi da yawa zuwa gefe ɗaya yayin da kuke ɗaga hannu da ƙafarku. Yi ƙoƙarin kiyaye nauyin ku daidai da rarraba kuma shigar da ainihin ku don kiyaye daidaito. Idan kuna gwagwarmaya, yana iya taimakawa wajen faɗaɗa matsayin ƙafarku don ƙarin kwanciyar hankali.
• Kada Ka Daga Maɗaukaki: Lokacin ɗaga hannunka da ƙafarka, yi nufin kiyaye su cikin layi da jikinka, ba mafi girma ba. Yin ɗagawa da yawa na iya haifar da hips ɗin ku

Tsarin gaba tare da Hannu da ɗaga ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Tsarin gaba tare da Hannu da ɗaga ƙafa?

The Front Plank with Arm and Leg Left motsa jiki wani ci gaba ne mai ci gaba wanda ke buƙatar adadi mai kyau na ƙarfi da daidaituwa. Idan kun kasance mafari, yana iya zama ƙalubale don yin wannan aikin daidai. Koyaya, zaku iya farawa tare da motsa jiki mafi sauƙi don haɓaka ainihin ƙarfin ku kuma sannu a hankali kuyi hanyar ku zuwa ƙarin hadaddun motsi kamar wannan. Misali, zaku iya farawa da katako na asali sannan ku ci gaba zuwa ɗaga hannu ɗaya ko ƙafa ɗaya a lokaci ɗaya. Koyaushe tuna don haɗa ainihin ku kuma kiyaye jikin ku a madaidaiciyar layi. Idan ba ku da tabbas, yana da kyau koyaushe ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsarin gaba tare da Hannu da ɗaga ƙafa?

• Wani bambance-bambancen shine Plank tare da Knee zuwa gwiwar hannu, inda kuka kawo gwiwa zuwa gwiwar gwiwar ku yayin da kuke riƙe matsayi na plank, wanda ke ɗaukar madaidaitan ku.
• Plank tare da Hannun Kishiyar Hannu da Ƙafar Ƙafar ya ƙunshi ɗaga hannu da ƙafa ɗaya a lokaci guda yayin da yake riƙe matsayi, wanda ke gwada ma'auni da ƙarfin ƙarfin ku.
• Plank with Arm Reach wani bambanci ne, inda za ka mika hannu ɗaya kai tsaye a gabanka yayin da kake ajiye sauran jikinka a matsayi na katako.
• Bambanci na ƙarshe shine Plank tare da Leg Left da Riƙe, inda zaku ɗaga ƙafa ɗaya daga ƙasa kuma ku riƙe matsayi na 'yan daƙiƙa, wanda ke ƙalubalantar glutes da ƙananan baya.

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

• Karen Tsuntsaye: Kwatankwacin Tsarin Farko mai Hannu da Tafiyar Kafa, motsa jiki na Bird Dog kuma ya ƙunshi ɗaga hannu da ƙafa a lokaci guda, amma daga matsayi na hannu-da-gwiwoyi. Wannan motsa jiki na iya taimakawa wajen inganta daidaituwa, daidaitawa, da ƙarfin asali, waɗanda ke da mahimmanci don aiwatar da Tsarin Farko tare da Hannu da Ƙafafun ƙafa.
• Gadar Glute: Wannan motsa jiki yana cike da Tsarin gaba tare da Hannu da ɗaga ƙafafu ta hanyar ƙarfafa glutes da hamstrings. Wadannan tsokoki suna tsunduma a lokacin da aka ɗaga kafa a lokacin katako na gaba, kuma glutes da hamstrings masu karfi na iya inganta tsari da tasiri na dagawa.