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 Farko tare da Hannu da Ƙafar Ƙafar Ƙaƙƙarfan motsa jiki ne wanda ke ƙarfafa ainihin, inganta daidaituwa, da haɓaka haɗin gwiwar jiki gaba ɗaya. Wannan motsa jiki yana da kyau ga daidaikun mutane a matsakaicin matakin motsa jiki waɗanda ke neman haɓaka ainihin ayyukansu da haɓaka kwanciyar hankalin jikinsu. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya ƙara ƙarfin ƙarfin ku, haɓaka sarrafa jikin ku da kwanciyar hankali, da haɓaka mafi kyawun matsayi da daidaitawa.

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

• Shiga zuciyar ku kuma ku kula da baya madaidaiciya, sannan a hankali ɗaga hannun dama da ƙafar hagu daga ƙasa har sai sun yi daidai da jikin ku.
• Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye jikinka har yanzu kamar yadda zai yiwu don shigar da ainihin ku da glutes.
• Sannu a hankali rage hannun dama da ƙafar hagu baya zuwa wurin farawa.
• Maimaita tsarin tare da hannun hagu da ƙafar dama, kuma ci gaba da canza bangarorin don adadin maimaitawar da kuke so.

Lajin Don yi Tsarin gaba tare da Hannu da ɗaga ƙafa

• Matsakaicin Motsi: ɗaga hannu ɗaya da kishiyar kafa daga ƙasa lokaci guda. Anan ne ma'auni ya shigo cikin wasa. Ka guji yin gaggawar motsi don kiyaye daidaito da sarrafawa.
• Kiyaye Jikin Jiki: Kuskure ɗaya na yau da kullun shine barin kwatangwalo ko ɗaga sama sosai lokacin ɗaga hannu da ƙafa. Koyaushe nufin kiyaye jikin ku a daidaitacce. Haɗa ainihin ku, matse glutes ɗin ku, kuma ku kiyaye wuyanku tsaka tsaki don taimakawa kiyaye wannan jeri.
• Maimaitawa Mai Sarrafa: Rage hannunka da ƙafar ku zuwa matsayi na katako, sa'an nan kuma maimaita tare da hannu da kafa. Tabbatar yin wannan a cikin tsari mai sarrafawa don guje wa rauni kuma don haɓaka tasirin motsa jiki. 5

Tsarin gaba tare da Hannu da ɗaga ƙafa Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya yin Front Plank tare da motsa jiki na Arm da Leg Lift, amma yana iya zama ƙalubale saboda yana buƙatar babban adadin ƙarfin gaske, daidaito, da daidaitawa. Yana da mahimmanci ga masu farawa su ɗauki shi a hankali kuma su mai da hankali kan kiyaye kyakkyawan tsari. Idan yana da wahala sosai, za su iya farawa da sigar katako mai sauƙi kuma a hankali su yi aiki har zuwa ƙarin ci gaba. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin atisaye daidai da aminci.

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

• Tsarin gaba tare da Hannun Hannu da Ƙafar Ƙafar: A cikin wannan bambancin, za ku ɗaga hannu da kafa kishiyar yayin da kuke riƙe matsayi na gaba, wanda zai iya taimakawa wajen inganta daidaituwa da kwanciyar hankali.
• Tsarin gaba tare da Hannun Hannu guda ɗaya da Ƙafar Ƙafar: Wannan bambancin ya ƙunshi ɗaga hannu da ƙafa ɗaya yayin da yake cikin matsayi na gaba, wanda zai iya ba da ƙarin ƙalubale ga ma'auni da ƙarfin ƙarfin ku.
• Tsarin gaba tare da Hannu da Ƙafar Ƙafar a kan Ƙwallon Motsa jiki: Wannan bambancin ya ƙunshi yin katako na gaba tare da ɗaga hannu da ƙafa yayin daidaitawa a kan ƙwallon motsa jiki, wanda zai iya inganta ƙalubalen ga ainihin ku da kwanciyar hankali.
• Tsarin gaba tare da ɗaga hannu da ƙafa ta amfani da Ƙungiyoyin Resistance: Don wannan bambancin, za ku yi amfani da igiyoyin juriya a kusa da idon sawu da/ko wuyan hannu yayin yin ɗaga hannu da ƙafa

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

• Masu hawan dutse: Waɗannan suna ba da motsa jiki, cikakken motsa jiki wanda ya dace da Tsarin Farko tare da Hannun Hannu da Ƙafar Ƙafar ta hanyar ƙara yawan bugun zuciya, don haka inganta lafiyar zuciya da jijiyoyin jini, da kuma inganta kwanciyar hankali, wanda ake bukata don Gabashin Gaban tare da Hannu da Ƙafar Ƙafa. .
• Kare Tsuntsu: Wannan motsa jiki yana cike da Tsarin Farko tare da Hannun Hannu da Ƙafar Ƙafar ta hanyar mayar da hankali kan daidaituwa da ƙarfin mahimmanci, haka ma shigar da hannu da ƙafafu a cikin tsari mai sarrafawa, wanda zai iya taimakawa wajen inganta sarrafawa da ma'auni da ake bukata don Front Plank tare da Hannu da Ƙafa. Dagawa