Ƙungiyar Pallof Press

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Obliques

Sakonni ga Ƙungiyar Pallof Press

Band Vertical Pallof Press wani babban motsa jiki ne mai kuzari wanda da farko ke kai hari ga obliques, tsokoki na ciki, da ƙananan baya, yana haɓaka cikakken kwanciyar hankali da ƙarfi. Zabi ne mai kyau ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane da ke da niyyar inganta aikin su ko gyara daga raunin da suka samu. Yin wannan motsa jiki zai iya taimakawa wajen inganta matsayi, rage haɗarin ciwon baya, da haɓaka aiki a cikin wasanni da ayyukan yau da kullum ta hanyar inganta ingantaccen daidaituwa da kula da jiki.

Yanayinta: tsammanin nuni a nuni Ƙungiyar Pallof Press

• Sanya ƙafafunku nisa da faɗin kafada, haɗa ainihin ku, kuma tabbatar da yanayin ku a tsaye.
• Yanzu, danna band ɗin kai tsaye a gaban ƙirjin ku, shimfiɗa hannuwanku cikakke amma ba tare da kulle gwiwar gwiwarku ba.
• Riƙe wannan matsayi na ɗan lokaci, tsayayya da jawar band ɗin da ke ƙoƙarin karkatar da jikinka zuwa wurin anka.
• A hankali mayar da hannayenku zuwa kirjin ku, sarrafa juriya, kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin ku canza gefe.

Lajin Don yi Ƙungiyar Pallof Press

• **Motsin da ake sarrafawa:** Wannan darasi ba game da saurin gudu bane amma sarrafawa. Lokacin da kuka mika hannuwanku, yi shi a hankali da sarrafawa, sannan ku riƙe na ɗan lokaci kafin komawa zuwa wurin farawa. Guguwa ta cikin ƙungiyoyi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• ** Shiga Mahimmancin ku: *** The Pallof Press kyakkyawan motsa jiki ne don kwanciyar hankali. Koyaya, wannan yana aiki ne kawai idan kuna aiki da ainihin ainihin ku. Yayin da kake latsa band ɗin a tsaye, tabbatar da ƙara matsawa abs ɗin ku kuma kiyaye su cikin duk motsin gaba ɗaya.
• **A guji karkata ko karkatarwa:** Kuskure na gama gari shine karkata ko karkatar da jiki zuwa alkiblar makada. Wannan na iya haifar da damuwa da rauni.

Ƙungiyar Pallof Press Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiyar Pallof Press?

Ee, masu farawa zasu iya yin motsa jiki na Band Vertical Pallof Press. Wannan darasi yana da aminci da tasiri ga masu farawa muddin an yi shi da tsari mai kyau. Yana da babban motsa jiki don ƙarfin zuciya da kwanciyar hankali, waɗanda ke da mahimmanci ga lafiyar gaba ɗaya. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa da ƙungiyar juriya mai haske kuma a hankali ƙara juriya yayin da ƙarfi da ƙwarewa ke haɓaka. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Ƙungiyar Pallof Press?

• Half-Kneeling Pallof Press: A cikin wannan bambancin, kun durƙusa akan gwiwa ɗaya kuma ku taka ɗayan ƙafar gaba, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Babban Latsa Pallof: Maimakon tura band ɗin kai tsaye a gabanka, sai ka danna shi a sama, wanda zai iya ƙara tsokoki na kafada kuma ƙara ƙarfin motsa jiki.
• Latsa Pallof tare da Juyawa: Wannan bambancin ya haɗa da karkatar da gangar jikin ku zuwa gefe ɗaya bayan kun danna band ɗin, wanda zai iya taimakawa ƙarfafa tsokoki.
• Squat Pallof Press: Wannan nau'in ya ƙunshi yin squat kafin ka danna band, wanda zai iya taimakawa wajen ƙara tsokoki na jikinka da ƙara yawan ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiyar Pallof Press?

• Kneeling Cable Chop: Kamar Band Vertical Pallof Press, wannan motsa jiki yana hari ga ainihin kuma yana inganta ƙarfin juyawa. Ya dace da Pallof Press ta hanyar samar da nau'i daban-daban na juriya, wanda zai iya taimakawa wajen inganta motsi na aiki da kuma hana rauni.
• Plank with Lateral Band Walk: Wannan darasi kuma yana yin hari ga jijiyar tsokoki, musamman maƙarƙashiya abdominis. Yana cike da Band Vertical Pallof Press ta ƙara ƙarin ɓangaren motsi na gefe, wanda zai iya inganta ainihin kwanciyar hankali da ƙarfi a cikin jiragen motsi daban-daban.