Tsayin Side Nauyin Jiki
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsayin Side Nauyin Jiki
Side Plank na Jiki mai ƙalubale motsa jiki ne mai ƙalubale wanda ke kai hari ga ainihin tsokoki, musamman mabuƙata, kuma yana taimakawa haɓaka daidaito da kwanciyar hankali. Yana da kyakkyawan motsa jiki ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, kamar yadda za'a iya gyara shi bisa ga ƙarfin mutum da matakan dacewa. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙarfin asali, inganta yanayin jiki, da taimako a cikin ayyukan yau da kullum da sauran motsa jiki.
Yanayinta: tsammanin nuni a nuni Tsayin Side Nauyin Jiki
- Sanya kanka a gefe zuwa saman, sanya gwiwar hannu a saman kuma daidaita shi kai tsaye a ƙarƙashin kafada. Mika kafafunku kuma ku jera ƙafafunku ɗaya bisa ɗayan.
- Haɗa ainihin ku kuma ɗaga kwatangwalo daga ƙasa, samar da madaidaiciyar layi daga kan ku zuwa ƙafafunku.
- Riƙe wannan matsayi, tabbatar da kiyaye hips ɗin ku da jikin ku a madaidaiciyar layi.
- Bayan riƙe tsawon lokacin da ake so, a hankali rage kwatangwalo zuwa ƙasa kuma maimaita motsa jiki a gefe guda.
Lajin Don yi Tsayin Side Nauyin Jiki
- ** Babban Haɗin kai ***: Kuskure na gama gari shine rashin shigar da ainihin lokacin wannan darasi. Koyaushe ku tuna don ƙara matsawa abs da glutes yayin ɗaga jikin ku daga ƙasa. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana tabbatar da cewa kuna aiki daidai tsokoki.
- **A Gujewa Bakin Zuciya**: Kada ka bari kwankwasonka ya yi sanyi yayin motsa jiki. Yana da mahimmanci don kiyaye daidaitawar jiki madaidaiciya a duk lokacin motsa jiki. Sagging hips na iya sanya nau'in da ba dole ba a kafada kuma baya aiki yadda yakamata.
- **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Kowane motsi ya kamata ya kasance a hankali da sarrafawa don haɓaka tsoka
Tsayin Side Nauyin Jiki Tambayoyin Masu Nuna
Shi beginners za su iya Tsayin Side Nauyin Jiki?
Ee, masu farawa za su iya yin motsa jiki na Jiki Incline Side Plank. Koyaya, ƙila suna buƙatar gyara shi don dacewa da matakin dacewarsu na yanzu. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan yana da ƙalubale sosai, za su iya farawa tare da katako na gefe na yau da kullum ko katako mai goyan bayan gwiwa kafin su ci gaba zuwa gefen gefen gefen. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisayen daidai kuma cikin aminci.
Me ya sa ya wuce ga Tsayin Side Nauyin Jiki?
- Side Plank with Leg Left: A cikin wannan bambance-bambancen, yayin da kake riƙe matsayi na gefe, kuna ɗaga saman ƙafar sama da ƙasa, wanda ke haɗa tsokoki na ƙananan jikin ku.
- Side Plank with Arm Reach: Wannan ya haɗa da kai saman hannunka a ƙarƙashin jikinka sannan kuma ƙara shi baya, wanda ke inganta motsin kafada da kwanciyar hankali.
- Side Plank tare da Hip Dip: Anan, zaku runtse kwatangwalo zuwa ƙasa sannan ku ɗaga su sama, ƙara wani abu mai ƙarfi a cikin motsa jiki wanda ke kai hari ga ɓangarorin.
- Side Plank tare da Knee Tuck: A cikin wannan bambancin, kuna lanƙwasa saman kafa kuma ku kawo gwiwa zuwa ga kirji, wanda ke haɗawa da mahimmanci da kuma hip flexors.
Me suna da abin da ya sanya ɗaukehawa ga Tsayin Side Nauyin Jiki?
- Jikin Side Plank: Wannan aikin motsa jiki yana kaiwa ga obliques kuma yana taimakawa inganta daidaito da kwanciyar hankali, kama da Tsarin Side Plank, amma a wani kusurwa daban, don haka yin aiki da tsokoki ta ɗanɗano kaɗan kuma yana haɓaka tasirin aikin gabaɗaya.
- Masu karkatar da Rashanci: Wannan darasi yana cike da Tsarin Tsarin Jiki na Hankali na Jiki ta hanyar yin niyya ga ɓangarorin da ke gaba dayan yankin ciki, yana haɓaka ƙarfin jujjuyawar da na gefe wanda kuma ake aiki a cikin Tsarin Side Plank.
Karin kalmar raɓuwa ga Tsayin Side Nauyin Jiki
- Motsa jiki don kugu
- Matsakaicin motsa jiki na Side Plank
- Aikin motsa jiki mai niyya da kugu
- Tsarin gefe don toning kugu
- Motsa jiki mai nauyi
- Ƙaƙwalwar gefen plank na yau da kullun na nauyi
- Ƙungiya ƙarfafa karkata katako
- Motsa jiki don siririyar kugu
- Juya motsa jiki na Side Plank
- Tsananin motsa jiki mai tsauri tare da karkata gefe.