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Plank wani motsa jiki ne wanda yake tsaye a ƙasa, yana mai da hankali kan hannaye ko goshin goshi. Ana daukar Plank ɗayan hanyoyi mafiya inganci don cire kitsen ciki da matse jiki. Ko haka ne a zahiri? Bari mu gani, menene fa'ida, fa'idodi da cutarwa na madauri, ta yaya kuma sau nawa ake yin sa, yaya tasirin mashaya don rage nauyi? Hakanan miƙa muku zaɓi na musamman: zaɓuɓɓukan motsa jiki 45 tare da madauri a cikin hotunan!
Jirgin motsa jiki: Babban bayani
Placket ya kasance motsa jiki na gargajiya ba wai motsa jiki kawai ba, har ma a cikin Babban horo ga duka jiki. Wannan aikin motsa jiki da yawa yana ba ka damar amfani adadi mai yawa na kungiyoyin tsoka, kuma baya buƙatar ƙarin kayan aiki ko ƙwarewa na musamman ko ƙwarewa mai girma. Bar ɗin na iya yin aikin farawa da ɗalibin ci gaba. Godiya ga amfaninta, ƙwarewarsa da tsarin motsa jiki na samun damar duniya ya sami karbuwa sosai.
Plank ya tsunduma tsokoki na babba da ƙananan jiki, saboda haka zaku ƙarfafa jikinku, ku sa shi ya zama mai ƙarfi kuma mai ƙarfi. Wannan aikin yana da amfani musamman don ci gaban tsarin jijiyoyin jiki (ciki, baya, gindi). Musclearfin ƙwayar tsoka goyon bayan baya da kashin baya, sabili da haka yana taimakawa rage haɗarin raunin rauni na tsarin musculoskeletal.
Yadda ake yin mashaya?
Tsaya a matsayin tsayawa a ƙasa - matsayin tura-UPS. Lanƙwasa gwiwar hannu 90 digiri kuma matsar da nauyi a kan gabanka. Duk jikinka ya kamata ya samar da madaidaiciya layi, ciki ya ja sama, tsokoki sun yi wahala.
Abin da za a ba da hankali ga:
- Shugaban da wuya: ya kamata ya zama annashuwa kuma kyauta. Dubi falon, ba ɗaga kai sama ba.
- hannayensu: riƙe a gabanka ko ƙetare su. Sanya gwiwar hannu sosai a ƙarƙashin haɗin kafada, don kar a ƙirƙiri kayan da ba dole ba a kafaɗun. Rage kafadunku, kar ku daga su da kunnuwa.
- m: Ba za a iya kewaye shi ko lanƙwasa ba. Tunanin kasan bayanka ya matse da bango sosai.
- Kafa da: dole ne ya zama madaidaiciya. In ba haka ba, babban kaya zai tafi zuwa kugu ba tsokoki na ciki ba.
- Kayan daji: Har ila yau don a miƙa kuma ya kasance daidai da matakin tare da baya. Ba hana ƙashin ƙugu kuma kada ku ɗaga gindi sama.
- Abdomen: an zana, sannan kuma (riga an zana) ƙoƙari ya ja har zuwa haƙarƙarin. Kiyaye shi yayin motsa jiki, kada ku riƙe numfashinku.
- Kafa da: ana iya shiga tare, yana yiwuwa a shirya. Kusancin da suke kusantowa da junan su, gwargwadon yadda nauyin zai kasance a kan tsokoki na ciki.
- numfashi: kar ka manta da numfasawa sosai a cikin aikin. Shaka ka kuma fitar da iska a hankali a hankali.
Riƙe matsayin katako na tsawon lokacin da zan iya. Masu farawa zasu iya riƙe katako na dakika 15-30, matsakaita shine sakan 30-60, ya ci gaba - sakan 60 ko sama da haka. Lokacin da kuka ji cewa zai zama da wuya a kula da tsari mai kyau, gama aikin. Kar a taɓa ƙara tsawon lokacin motsa jiki zuwa lalacewar fasaha. Zai fi kyau hutawa kuma maimaita motsa jiki 3-4 zagaye tare da gajeren tsayawa.
Madauri dace don duk matakan dacewasaboda koyaushe zaka iya kara ko rage tsawon tsayayyen tsaye tsaye gwargwadon matakin horo. Hakanan, wannan aikin koyaushe ana iya canza shi da rikitarwa. Idan kai mai farawa ne, to ka bi mashaya, faduwa zuwa gwiwoyinsa. Idan kai dalibi ne mai ci gaba na iya ɗaga hannu ko ƙafa ka riƙe sandar a wannan matsayin.
Yaya za a kara yawan lokacin gudu?
- Yi atisaye a kowace rana, yi motsa jiki ta hanyoyi da yawa. Idan za ta yiwu, yi mashaya sau 3-4 a rana.
- Try zuwa ci gaba kowace 4-5 days. Misali, ta hanyar ƙara lokacin riƙe madauri ko ƙara yawan hanyoyin.
- Yi wasu motsa jiki don haɓaka ƙungiyoyin tsoka daban-daban. Misali, tura-UPS, sit-UPS, atisaye tare da dumbbells na hannaye da kafadu.
- Idan kuna yin aikin mashaya kuma kun riƙe shi a hankali don 'yan mintoci kaɗan, to ci gaba zuwa mafi hadaddun bambance-bambancen karatu wannan aikin. Wataƙila tsokoki naku sun saba da kayan, don haka ingancin madauri ya ragu.
Ga kowane motsa jiki da sannu ko kuma daga baya jiki ya daidaita. Kullum kada ku motsa a cikin jagorancin ƙara madaurin lokaci, mafi kyau don matsawa zuwa mafi rikitaccen bambancin wannan aikin. Idan mintuna 2-3 a cikin mashaya basu yi muku sauƙi ba, to kuci gaba da cigaba da rikitarwa masu rikitarwa.
Contraindications zuwa yin katako
Duk da cewa sandar tana da kyau mara motsa jiki, a wasu halaye, aiwatar da ita ba da shawarar ba. Madauri yana da waɗannan ƙididdigar masu zuwa:
- Raunin hannu, kafadu, ƙafa
- Ciki da lokacin haihuwa
- Babban kiba (zaka iya kunna madafan zaɓi a gwiwoyi, amma bai wuce sakan 30 ba)
- Hawan jini ko hauhawar jini
- Yi watsi da hankali
- Raunin rauni
- Cututtuka na gabobin ciki
- Aceraddamar da cututtuka na kullum.
Abin da tsokoki ke ciki lokacin da kake gudanar da mashaya
A lokacin sandar zartarwar a farkon abin da ya shafi aikin tsokokin ciki, baya da kafaɗu. Plank yana kuma aiki da tsokoki na gindi, kirji, calves, gaba da bayan cinya.
Don haka, yayin mashaya mashaya ta ƙunshi tsokoki masu zuwa:
- Madaidaiciya kuma ƙetare tsokoki na ciki
- latissimus dorsi
- Tsokokin lumbar
- Muscle na ɗamarar kafaɗa
- A-layi
- Tsokar kirji
- Muscle mara kyau
- Quadriceps da hamst
- Tsokar Ikronozhnye
Lokacin yin katako na gefe ƙarin kaya ne akan ƙwanƙwasa da tsokoki akan cinyoyin waje da na ciki. Katako na gefe yana ɗaya daga cikin mafi kyawun motsa jiki don ƙarfafa tsokoki da kuma daidaita kashin baya don lafiyar baya.
Tsarin horo tare da madauri madaidaiciya
Muna ba ku shirin horo tare da madauri wanda za a iya gudanar da shi azaman plementarin kowane shiri. Kawai bi shirin kuma kuyi aiki akan kamalar surar ku. Za ku ga darussan guda huɗu: katako a gwiwar hannu, pLanka a hannunsa, BoMadaurin Cova a hannun dama, bmadaurin okwa a hannunsa na hagu.
Duk darussan da zaku maimaita ta hanyoyi da yawa. Muna ba ku irin wannan shirin:
- Na farko mako: kowane motsa jiki na dakika 15 dakika 3, hutu tsakanin dakika 30 ya tsinke tsakanin sakan 60.
- Sati na biyu: kowane motsa jiki na dakika 25 a cikin saiti 3, hutu tsakanin dakika 30 ya tsinke tsakanin motsa jiki sakan 60.
- Sati na uku: kowane motsa jiki na dakika 35 a cikin saiti 3, hutu tsakanin saiti 20 tsakanin sakanni 60.
- Mako na huɗu: kowane motsa jiki na dakika 45 3, hutu tsakanin saiti 20 tsakanin sakan dakika 60.
Idan ya cancanta, zaku iya daidaita shirin da aka tsara ko yin kowane motsa jiki da zai fi muku sauƙi ko yin saukakkun juzu'i (a gwiwoyina).
Fa'idodi, cutarwa da tasirin tube don rage nauyi
Yi amfani da madauri mai gudana
1. Plank shine cikakken motsa jiki ga tsokoki na ciki, kamar yadda yake rufe dukkan manyan kungiyoyin tsokoki na ciki gami da masu wucewa, madaidaiciya, tsokoki.
2. Plank ya shafi tsokoki kawai ba har ma da tsokoki na kafadu, kirji, gindi, babba baya, gaba da bayan cinya. Wannan motsa jiki ne na musamman wanda zai tilastawa jikinku aiki kusan duka.
3. Godiya ga madauri za ku ƙarfafa murfin murus wanda ke tallafawa kashin bayanku yana da kyau ɗaya rigakafin ciwon baya.
4. Ta amfani da madauri zaka karfafa baya da gindi ba tare da illar lalacewa akan tsarin tsoka da mahada ba (sabanin, misali, daga mutuwa, squats da huhu).
5. Kayan kwalliya na yau da kullun zasu taimaka maka kiyaye madaidaiciyar madaidaiciya da kuma bayan gida lebur
6. Akwai maraƙin motsa jiki ga kowa: daga mai farawa zuwa na gaba. Kawai daidaita lokutan riƙewa a madaidaicin matsayi dangane da horonku.
7. Ta hanyar ƙarfafa tsokoki za ku iya inganta daidaito da daidaiton da zai amfane ku a rayuwar yau da kullun.
8. Ba kamar sauran motsa jiki da yawa don ɓoyewa ba, katako yana da tasiri mai tasiri a ƙashin bayanku.
9. Planck yana da adadi mai yawa na gyare-gyare: a cikin labarinmu yana ba da zaɓi fiye da 40!
10. Kuna iya gudanar da mashaya kwata-kwata ko'ina: a gida, a waje, cikin zauren. Kuna buƙatar kawai sarari kyauta.
Madaurin cutarwa
Koyaya, duk da fa'idodi na katako, wannan aikin na iya cike da haɗari. Misali, idan tsoffin jijiyoyinku basu da karfi sosai yayin gudanarwar sandar, to kashin baya zai SAG, yana haifar matsa lamba a kan fayafai na kashin baya, ƙananan baya da haɗin gwiwa. A wata 'yar karamar keta' yancin motsa jiki, zaka iya jin zafi a wuya ko ƙananan baya.
Kari akan haka, daukar tsawon lokaci a madauri na iya haifar tashin hawan jini har ma da ciwon zuciya, musamman a cikin haɗari mutane ne da ke fama da hauhawar jini. Sabili da haka, kada a kasance cikin mashaya fiye da minti biyu a lokaci guda. Idan kana son kara nauyi a kan jijiyoyin, zai fi kyau ka je wajan rikitattun bambance-bambancen madauri (misali, tare da daga hannu ko kafa)fiye da a cikin shugabanci na kara lokaci a tsaye jihar.
Ga mutanen da ke da babban kiba, ana ba da shawarar gudanar da mashaya, saukad da gwiwa. Wannan zai taimaka rage danniya a baya da gidajen abinci. Koyaya, sandar shine ɗayan motsa jiki mafi aminci don haɓaka tsokoki. Yana da tasiri mai cutarwa sosai akan kashin baya fiye da sauran ayyukan motsa jiki wanda akeyi akan baya.
Kuskuran hankula yayin aiwatar da katako
Domin don guje wa matsalolin baya daga kuskuren gudu na mashaya, da fatan za a lura da kurakurai gama gari a wannan aikin:
- hunched back, kafadu an saukar
- daga gindi sama, sama da kai
- karkatarwa ko zagayawa a cikin ƙananan baya
- shakatawa na tsokoki na ciki, ƙafafu da gindi
- daga kanka sama ka tanƙwara a cikin mahaifa
- numfashi dauke
Ta yaya tasiri ne mashaya ga nauyi asara?
Plank yana ƙarfafa tsokoki, yana aiki ainahin, yana inganta sautin cinyoyi, gindi, hannaye da kafaɗu, amma don ƙona kitse da rage girman katako motsa jiki ne mai tasiri. Madauri baya taimakawa cire kitse na ciki da kawar da tarnaƙi! Wannan aikin an shirya shi ne don tsokar tsokoki ba don ƙona kitse ba.
Bugu da ƙari, muna sake jaddada cewa aiwatar da rasa nauyi ya dogara da abinci mai gina jiki, ba motsa jiki ba. Motsa jiki yana taimakawa don ƙona ƙarin adadin kuzari, jijiyoyin sautin, da haɓaka ƙimar jiki, amma asarar nauyi yana faruwa ne kawai lokacin da takurawa cikin abinci (ƙarancin caloric). Plank da gyare-gyarensa babbar hanya ce ta ƙarfafa jiki, don kawar da sagging da rastrineobola, amma don ƙimar nauyi rage takunkumin abinci.
Idan burin ku shine ku rasa nauyi, zai fi kyau ku mai da hankali kan ayyukan motsa jiki wanda ke taimakawa ƙona ƙarin adadin kuzari fiye da motsa jiki. Da kyau, a kai a kai shiga cikin aikin zuciya. Bugu da ƙari, ana iya yin aikin motsa jiki a cikin madauri, don haka cimma burin biyu a lokaci ɗaya: ƙona calories da ƙarfafa ƙwayoyin ciki. Kara karantawa game da motsa jiki a cikin sandar da ke ƙasa.
Ayyuka na 45 a madauri: tarin musamman!
Idan kun kasance a shirye don inganta tasirin horon su mafi yawan bambance-bambancen motsa jiki tare da madauri, za mu ba ku zaɓinmu na musamman: 45 zaɓuɓɓuka daban-daban na motsa jiki tare da madauri tare da hotunan zane. Daga cikin waɗannan darussan zaku iya kasancewa cikakken shirin horo. Kuna iya amfani da zaɓuɓɓukan mu na shirye-shiryen shirye-shirye ko ƙirƙirar abubuwan motsa jiki.
Idan kun natsu cikin nutsuwa a cikin tsawan mintuna 2-3, ba lallai bane ku ƙara sarkakiya don riƙe matsayi na tsaye na mintuna 5-10, kamar yadda aka ba da shawara a wurare da yawa. Wataƙila, tsokoki sun riga sun dace da nauyin, don haka zai fi aiki don kara kaya, watau don motsawa zuwa gyare-gyaren ci gaba na aikin.
Muna ba ku motsa jiki 45 a madauri. Su ne kasu kashi 5. Idan kun yanke shawarar ƙirƙirar tsarin horo na kanku, yana da kyau kuyi amfani da darasi daga kowane rukuni.
Don rikita aikin motsa jiki tare da madauri kuma zaka iya amfani da ƙarin kayan aiki:
- Fitness gum: kayan aiki mafi inganci don gida
- Fitball: babban kaya don rikitar da madauri
- TRX: kayan gida don siririn jiki
Motsa jiki a tsaye
1. Plank zuwa hannaye (Plank)
2. Plank akan gwiwar hannu (Forearm Plank)
3. Bangaren gefe (Side Plank)
4. Koma baya plank (Reverse Plank)
5. Plank kusa da bango (Wall plank)
6. Plank da hannayensa gaba (Levered Plank)
7. "Zvezda" (Star side plank)
8. Plank tare da daga kafa Plank (kafa daya)
Darasi a cikin katako a hannu:
1. Taba gaba a cikin plank (Plank alternating reach)
2. Kafa kafa a cikin plank (Plank kafa lif)
3. Taba a kafada a cikin katako (Plank kafada famfo)
4. Taba kishiyar Plank (gaban gwiwa gwiwa)
5. Mai hawa dutse tare da juyawa (Masu hawa dutse Crossbody)
6. Gudun tafiya zuwa gefen Plank (tafiya ta gefe)
7. Plank Spiderman (Tsarin Spiderman)
8. Plank up-down Plank (Sama & Kasa)
9. Dagawa dumbbells a cikin plank (Plank dumbbell igbega)
10. liftaga kafa + gwiwar hannu ya taɓa gwiwa (Kafa kafa + gwiwar hannu Touch crisscross)
11. Hannun dama na gefen hagu Plank (A cikin & waje)
12. “Superman Plank” na Planck
13. Dagawa hannaye a cikin plank (Plank tare da daga hannu)
14. Shafar kafa a madauri (toasan yatsan ƙafa)
15. Wipers (Gilashin gilashi)
16. Zame gwiwoyi a kan hannu sama da kasa (Masu silar hannu)
17. Plank mai tafiya (Plank walkout)
18. Juya digiri 360 (ganga mirgine Plank)
19. Halin juyawa zuwa gefen Plank (T-juyawa)
Darasi a cikin katako akan gwiwar hannu:
1. Ya juya zuwa wani katako na gefe (Side plank roll)
2. Kwallon kafa (saw)
3. Shafar gwiwoyi zuwa gwiwar hannu (gwiwa zuwa gwiwar hannu)
4. Zare buttocks (Hip lift plank)
5. Satar ƙafa zuwa gefe a cikin madauri (Starfish march)
6. Yana juya jiki a cikin katako (Plank rocker)
Motsa jiki a cikin gefe:
1. Lateral tada kwatangwalo a cikin plank (side plank Hip drop)
2. Jujjuyawar jiki a cikin allon gefe a gwiwar hannu (Karkashin katako ya iso ta hannu)
3. Jujjuyawar jiki a cikin allon gefe (Plank ya ratsa ta ciki)
4. Twist to side plank (gefen plank Crunch)
5. Tashin hannaye da kafafu a cikin allon gefe (tauraron tauraron dantse gefe)
Motsa jiki a cikin mashaya:
1. Yin tsalle tare da daga kafafuwa (Jumping jack)
2. Tsallaka cikin katako (Plank gwiwa)
3. Hawa (Masu hawan dutse)
4. Taɓa tasha a mashaya (Plank toe tap)
5. Tsallaka zuwa cikin gindi mashaya sama (Plyo plank peak)
6. Tsalle a tsaye a cikin plank (Plank diddige click)
Don hotunan gani saboda tashoshin youtube: Jamhuriyar ƙarfi, Jordan Yeoh Fitness, Dont Quit at Max's Best Bootcamp, Ammar Montaser, The Live Fit Girl.
A shirin atisaye tare da band don duk matakan dacewa!
Muna ba ku tsarin motsa jiki da aka gama a madauri ga dukkan matakan horo. Ba ku san wane rukuni ne suka shiga kansu ba? Bi matakin masu farawa, kuma idan nauyin zai zama kamar bai isa ba, to a sami damar motsawa zuwa matsakaicin matakin.
A koyaushe kuna iya canza shirin yadda ya ga dama, ƙarawa, sauyawa ko cire wasu atisayen da aka gabatar. Maimaita aikin a cikin 'yan kaɗan ko gudanar da cinya ɗaya, idan baku shirin aiwatar da atisaye tare da madauri sama da minti 5. Idan motsa jiki aka yi a gefe ɗaya, da'irar farko da aka yi a gefen dama, da'irar ta biyu tana gefen hagu.
Horarwa tare da madauri don masu farawa
Zagayen farko:
- Plank akan gwiwar hannu (Tsarin hannu)
- Mai hawan dutse tare da juyawa (Masu hawan dutse)
- Ateara gefen kwatangwalo a cikin katako (Side plank Hip drop)
- Dagawa hannu cikin plank (Plank tare da daga hannu)
- Shafa (Masu share gilashin gilashi)
Zagaye na biyu:
- Koma baya plank (Koma baya Plank)
- Shafar ƙafa a madauri (Toasan yatsan kafana)
- Tsalle tare da daga kafafu (Tsalle jack)
- Taba gwiwa Plank (gaban gwiwa gwiwa)
- Saka ƙafafu zuwa gefuna (Tafiyar Starfish)
Yaya za a yi wannan aikin tare da madauri don masu farawa?
- Kowane motsa jiki da aka yi na dakika 30, ya fasa sakan 15
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye na mintina 3.5
- Jimlar aikin motsa jiki: ~ 17 mintuna
Horarwa tare da madauri don matsakaici matakin
Zagayen farko:
- Plank tare da dago kafa Plank (kafa ɗaya)
- Mai hawan duwatsu (Masu hawan dutse)
- Twists gefen katako (Side plank yi)
- Tafkin katako (Tsarin tafiya)
- Tsalle cikin katako (Tsarin gwiwa)
- Plank gizo-gizo (Tsarin Spiderman)
- Taba gaba cikin plank (Tsarin madaidaiciyar Plank)
Zagaye na biyu:
- Bangaren gefe (Tsarin gefe)
- Plank sama-ƙasa Plank (Sama & Kasa)
- Juyawar jiki a cikin allon gefe a gwiwar hannu (Armaddamar da katako ya isa ta hanyar)
- Taba a kafada a cikin katako (Plank kafada famfo)
- Madauri gindi (Hip tada plank)
- Dama plank hagu Plank (A ciki da Waje)
- Dagawa dumbbells a cikin plank (Plank dumbbell ya ɗaga)
Yaya za a yi wannan aikin tare da madauri don matakin tsakiya?
- Kowane motsa jiki da aka yi na dakika 30, karya dakika 10.
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye ɗaya na mintina 4.5
- Jimlar tsawon lokacin horo: ~ 22 mintuna
Horarwa tare da madauri don ci gaba
Zagayen farko:
- Plank kusa da bango (Bango bango)
- Cikakken juyawar gidaje Plank (juyawa T)
- Shafar tsayawa a mashaya (Plank yatsan kafa)
- magabacin mutumi (Superman Plank)
- Tafkin tafiya zuwa gefe Plank (tafiya a kaikaice)
- Shaɓa gwiwoyi zuwa gwiwar hannu (Gwiwa zuwa gwiwar hannu)
Zagaye na biyu:
- Kayan gargajiya na gargajiya akan hannaye (Basic plank)
- Lifafa yana ɗaga cikin katako (Tsarin kafa na Plank)
- Tsalle cikin gindi mashaya sama (Plyo plank peak)
- Plank Saw Plank (saw)
- Tashin hannaye da kafafu a cikin allon gefe (Tauraron tauraron dantse gefe)
- Plank sama-ƙasa Plank (Sama & Kasa)
Zagaye na uku:
- Plank tare da hannun gaba (Tsarin Levered)
- Juya matakan digiri na 360 (ganga mirgine Plank)
- Tsaye a tsaye a cikin katako (Plank diddige danna)
- Twist zuwa gefen katako (gefen katako Crunch)
- Taba a kafada a cikin katako (Plank kafada famfo)
- Liftaga ƙafa + gwiwar hannu ya taɓa gwiwa (Kafa kafa) gwiwar hannu Touch crisscross)
Yaya za a yi wannan aikin tare da madauri don ci gaba?
- Kowane motsa jiki da aka yi na dakika 30, karya dakika 10.
- Gudun kowane zagaye don zagaye 2
- Huta tsakanin da'ira 1 min
- Jimlar tsawon zagaye daya ~ mintina 4
- Jimlar tsawon horo: ~ 30 mintuna
Madauri sosai motsa jiki mai inganci mai inganci ga tsokokin dukkan jiki. Lokacin da ake yin atisaye na yau da kullun don ɓawon burodi ba kawai za ku ƙarfafa tsokoki da haɓaka ƙimar jiki ba, har ma ku rabu da matsalolin baya. Dole ne a gani: Manyan ƙananan matakan horo na bidiyo 15.
Shin kuna son yin kanku? Duba abubuwan da muka zaba:
- Manyan atisaye 25 na gwatso da ƙafafu ba tare da squats, huhu da tsalle ba
- Manyan motsa jiki 60 mafi kyau daga Pilates zuwa sifco don yankunan matsala
- Yadda za a cire kitsen ciki: ƙa'idodi na asali, nasihu, fasali + motsa jiki