Me yasa Plank Har yanzu shine mafi kyawun Motsa Jiki

Wadatacce

• Babban fa'ida da fa'ida
• Yadda Ake Yi Babban Tsari
• Bita don

Gina jigon jijiya mai ƙarfi baya buƙatar kasancewa game da yin bambance-bambancen 239 akan crunch. Madadin haka, zaku iya fara ganin ma'ana a cikin rashin ku tare da motsi guda ɗaya kawai: katako. Amma ba kamar crunch na gargajiya ba, katako yana da ƙarin fa'idar yin aiki da hannunka da jikin gefen gaba, ma.

A waje da babban motsa jiki, babban katako (wanda aka nuna a nan ta mai koyar da NYC Rachel Mariotti) yana gina kwanciyar hankali na kafada saboda kuna riƙe kanku ta hannun hannuwanku, biceps, da kafadu, in ji Stephany Bolivar, kocin CrossFit kuma mai ba da horo na sirri a ICE NYC. Hakanan zaku ji wannan a cikin kirjin ku, quads da glutes-muddin kun aiwatar da komai daidai.

Babban fa'ida da fa'ida

Ƙaddamar da mahimmancin mahimmanci zai taimaka wajen tallafawa ƙananan baya, wanda zai iya inganta matsayi da rage ciwon baya. Za ku kuma gano cewa samun cibiya mai ƙarfi zai taimake ku a kowane nau'in ayyuka, daga gudu da yawo zuwa ɗaukar nauyi da yoga. (Duba: Me yasa Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Yana da Muhimmanci-kuma Ba Shi da wani Abu da Ya Yi da Fakiti Shida)

Sikeli ƙasa ta faduwa zuwa gwiwoyi. Don yin wannan motsi ya fi ƙalubale, gwada ɗaga kafa ɗaya. Canja gefe don daidaita shi. (Kuma kar a manta da gwada katakon gwiwar hannu.)

Yadda Ake Yi Babban Tsari

A. Fara daga duk ƙafa huɗu a ƙasa tare da ɗora hannayensu kai tsaye a ƙarƙashin kafadu da gwiwoyi lanƙwasa da tara kai tsaye a ƙarƙashin kwatangwalo.

B. Mataki daya kafa baya a lokaci guda don shigowa cikin babban katako a kan dabino, matse diddige da diddige tare da zana cibiya zuwa kashin baya.

Rike na 15 zuwa 30 seconds. Maimaita don saiti 2 zuwa 4. Yayin da kuke haɓaka ƙarfi, ƙara lokaci zuwa minti 1 ko fiye.

Ƙa'idodin Tsarin Tsarin Tsarin

• Kula da madaidaiciyar layi daga kai zuwa diddige.
• A guje a motsa daga bene kuma kar a bar kwatangwalo su faɗi.

Bita don