PLANK
Plank ba lokaci mai tsawo ba ne, amma aikin motsa jiki wanda ya haɗu da tashin hankali daga gwiwar hannu zuwa diddige don hana ƙananan baya daga lankwasa.
Plank, wanda ke goyan bayan jiki tare da gwiwar hannu da yatsun kafa, shine ainihin motsa jiki wanda ke shawo kan nauyi kuma yana hana ƙananan baya daga mikewa ko ƙashin ƙugu daga sagging. Tada hips dinka da yawa zai rage bukatuwar cikinka, kuma idan kana da kwadayin lokaci ka rufa maka baya, za ka sanya damuwa a gabobi fiye da yadda ya kamata. Tsaya tsayin daka gajere da kaifi, tare da gwiwar gwiwarka a ƙarƙashin kafadu, an matse hannayenka zuwa cikin ƙasa, kuma hakarkarinka da ƙashin ƙugu sun mamaye.
- Tsokoki na farko
- Mai jujjuya abdominis, madaidaicin abdominis, obliques
- Tsokoki na ƙari
- Serratus na gaba, deltoid, gluteus maximus, quadriceps femoris
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Cikakken isometric anti-extension
Har yaushe zan riƙe?
Ba a saita mafi ƙarancin lokaci. Maimaita na 10 zuwa 40 seconds tare da cikakkiyar jeri, kuma yayin da yake samun sauƙi, daidaita wahalar zuwa lokaci.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Sanya gwiwar gwiwar ku a ƙarƙashin kafadu
Sanya hannuwanku a kan tabarma kuma sanya gwiwar gwiwar ku kai tsaye ƙarƙashin kafadu. Riƙe hannuwanku da sauƙi ko sanya tafin hannunku a ƙasa, amma kada kafaɗunku su tashi zuwa kunnuwanku.
- 2
Tashi akan ƙafafu don ƙirƙirar dogon layi na jiki
Taki ƙafa ɗaya baya, tsaya akan ƙafar ƙafa, kuma daidaita gwiwoyinku. Kai, baya, ƙashin ƙugu, da diddige ya kamata su kasance cikin layi mai laushi ɗaya.
- 3
Kulle haƙarƙari da ƙashin ƙugu
Exhale tsayi, rage ƙananan haƙarƙarin ku kuma ƙara tsayin kashin wut ɗinku zuwa diddige ku. Matse glutes da quadriceps tare.
- 4
Tura da goshi, numfashi kuma barin
Tura hannuwanku zuwa cikin bene, tare da ware ruwan kafadar ku. Yi ɗan gajeren numfashi kuma ƙare saitin ta hanyar rage gwiwoyinku kafin farkon sags na baya ko ɗaga hips ɗin ku.
FULL-BODY TENSION
Ba wai kawai yana ƙarfafa ciki ba, har ma yana haɗa goshin hannu, glutes da ƙafafu a matsayin sarkar daya.
Idan kuna tunanin jan gwiwar gwiwar ku zuwa yatsun kafa da yatsun kafa zuwa gwiwar gwiwar ku, zaku kara tashin hankali koda ba tare da motsi ba.
Kada ku riƙe numfashi gaba ɗaya, amma ɗauki gajeriyar inhales da dogon exhales don kula da daidaitawa.
Muhimmin bayani: Cue don gwadawa nan da nan: "Tura zuwa cikin ƙasa kuma ku mamaye hakarkarinku da ƙashin ƙugu."
QUALITY OVER TIME
Lokacin bayan disalignment ba lokacin plank bane
Idan ƙananan baya ya sags ko kwatangwalo ya tashi sosai, barin nan da nan. Daƙiƙa 10 zuwa 20 na tsananin tashin hankali ya fi daƙiƙa 60 na maimaitawar da ba a tsara ba.
Idan yana da sauƙi, daidaita matakin tashin hankali, kamar dogon lever ko RKC plank, maimakon ci gaba da ƙara lokaci.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kugu ya yi ƙasa
- Abin da kake gani
- Cikin ku yana nutsewa zuwa ƙasa kuma kuna jin matsi a cikin ƙananan baya.
- Dalili mai yiwuwa
- Ciki da tsokoki na ciki suna annashuwa ko karin lokaci.
- Yadda ake gyarawa
- Komawa gunkin gwiwa, fitar da numfashi kuma dawo da haƙarƙarinku da ƙashin ƙugu tare.
ɗaga hips ɗin ku yayi tsayi sosai
- Abin da kake gani
- Jiki ya zama mai siffar dutse kuma ƙashin ƙugu yana da girma fiye da kafadu.
- Dalili mai yiwuwa
- Rushewar hips don rage buƙatun ciki.
- Yadda ake gyarawa
- Rage ƙashin ƙashin ƙugu kaɗan kuma ƙara glutes don ƙirƙirar dogon layi daga kai zuwa dugadugan ku.
Kafadu sun ruguje zuwa kunnuwa
- Abin da kake gani
- An gajarta wuyan wuyan kuma sarari tsakanin ruwan kafada yana da rami.
- Dalili mai yiwuwa
- Dogara a kan haɗin gwiwar ku ba tare da tura hannayen ku a cikin ƙasa ba.
- Yadda ake gyarawa
- Rike babban baya ta fadi ta hanyar sanya gwiwar gwiwar ku a ƙarƙashin kafadu da kuma tura ƙasa daga gare ku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Babban Taimako Plank
Ƙananan buƙatun nauyi ta hanyar sanya hannaye akan benci.
Knee Plank
Koyi haƙarƙari da daidaita ƙwanƙwasa.
Gaban Hannu
Yana kiyaye cikakken tashin hankali a takaice.
Long Lever Plank
Matsar da gwiwar gwiwar hannu gaba don haɓaka buƙatun hana tsawaitawa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Maimaita gajerun saiti na ingantattun jeri maimakon riƙe na dogon lokaci a lokaci guda. Idan kun riga kun sami babban gajiya mai yawa daga sauran ayyukan motsa jiki, rage ƙarar.
Lokaci
10-40 seconds
Sashe kawai inda ake kiyaye jeri
Saita
2-5 saiti
30-90 daƙiƙai na dawowa tsakanin saiti
Mitar
2-5 sau a mako
Mai yiwuwa mai yawa a ƙananan kundin
- Idan ana kiyaye jeri da numfashi, ƙara lokacin a cikin ƙarin daƙiƙa 5.
- Dakatar da kai tsaye idan bayanka ya yi rauni, ƙashin ƙugu ya tashi, ko kafadunka sun rushe.
- Idan sauƙi ya wuce 40 ~ 60 seconds, daidaita matsalar lefa maimakon lokaci.
Tambayoyin da ake yawan yi
Me yasa baya na ya yi tauri?
Haƙarƙari da ƙashin ƙugu na iya zama ba a daidaitawa ba, haifar da hawan jini na kashin baya na lumbar. Kwanta a kan gwiwoyi kuma sake kafa tashin hankali na ciki da na ciki.
Dole ne ku riƙe numfashin ku don yin ƙarfi?
Babu. Kuna buƙatar ɗaukar ɗan gajeren numfashi kuma ku kula da jeri. Kada a toshe numfashi na dogon lokaci.
