Divasena planks cheyyunnathukond ulla prayojanangal

Aradakar eere ullava aanu bodyweight exercisukal, iva valare eluppavum phalapradavum aayathanu ithinu karanam. Bodyweight exercisukalil supradhanamaya onnanu planks. Karanam iva kuranja kalayalavil phalam tharunnu ennullathu aanu. Udarathile mamsa peshikal muthukinum nattellinum pinthangu nalkunnava aanu. Athu koodathe iva parikku pattunnathil ninnum avaye samrakshikkukayum cheyyunnu. Ithu saphalamayi cheyyanam enkil ee mamsa peshikal urachathayirikkendathu avashyam aanu. Divasavum planks cheyyunnathu ningale ithinu sahayikkunnu. Ithu koodathe divasene planks cheyyunnathu kond mattu pala prayojanangalum undu. Athinekurich ariyum munpu planks engane aanu cheyyuka ennu ariyendathu avashyam aanu.

planks

Planks Exercise

Planks cheyyunna reethi:
• Kaithandukalum kaal viralukalum nilathu urappichu vaykkuka
• Shareeram neere vaykkuka, athayath thala muthal kaalu vare ulla bagham oru neervara roopeekarikkanam. Ingane cheyyumbol shareeram valayathe shradhikkendathu undu.
• Aduthathayi tharayil drishti pathippikkuka
• Ee position 10 second thudaruka.
• Ningalude kazhivu anusarichu dairgyam vardhippikkavunnath aanu. Udaharanathinu 10 second ennullath 30 second aayi vardhippikkam
• Planks cheyyumbol ningalude udharam thazhunnilla ennum nithambam uyarunnilla ennum urappu varuthuka
• Nithambam uyarathirikkuvan ningalude idupp tharayude nere cherich vaykkuka
• Ithodoppam swasochwasam cheyyuvanum marakkaruth.

Divasena planks cheyyunnathukond ulla prayojanangal

 

1. Planks udarathile mamsa peshikale drudappeduthukayum pravarthanam mechappeduthukayum cheyyunnu

Planks udarathile mamsa peshikale (transverse abdominus, rectus abdominus, oblique muscle, glutes) drudappeduthunnathinu eettavum uthamam aaya vyayamam aanu. Ee mamsa peshikal drudappeduthunnathu vazhi ningalkku thazhe koduthirikkunna gunangal labhikkunnu:
o Transverse abdominis- Bharam edukkuvanulla shareerathinte kazhivu vardhippikkunnu
o Rectus abdominis- Pravarthanam mechappeduthunnu. Ithu koodathe ee mamsa peshikal ningale six pack needuvanum sahayikkum.
o Oblique muscles- Ithu ningale vashangalileek cheriyuvanum, thiriyuvanum sahayikunnu.
o Glutes- Ithu ningalude muthukinu pinthangu nalkukayum shareera ghadana mechappeduthukayum cheyyunnu.

 

2. Nattellinu parikku pattuvanulla sadyatha kuraykunnu

Planks mamsa peshikalude valarchaykku sahayikkunnathinodu oppam, nattellilum nithambathilum sammardham cheluthatheyum sookshikkunnu. Divasena planks cheyyunnathu puram vedana kuraykkuvan sahayikkunnu. Ithu mamsa peshikale drudappeduthukayum shareerathe parikkil ninnum samrakshikkukayum cheyyunnu.

 

3. Shareerathinte metabolism mechappeduthunnu

Planks shareerathile calorieyude alavu kuraykkuvan sahayikkunnu. Divasena vyayamam cheythukondu drudappeduthunna mamsa peshikal, ningal vyayamam cheyyathappolum calorie kathichukalayunnu ennu urappu varuthuvan sahayikkunnu. Ithu divasam muzhuvan computerinte munnil irunnu joli cheyyunnavarkku valare upakarapradhamanu.

 

4. Ningalude posture mechappeduthunnu

Divasena planks cheyyunnathu ningale nivarnnu nilkkuvan sahayikkum. Planks ningalude posture (nilkunna reethi) mechappeduthunnu, karanam udarathil ulla mamsa peshikal kazhuthu, tholl, nenju, muthuku ennivayumayi bandappettirikkunnu ennathu aanu.

 

5. Shareerathinte balance (samathulithaavastha) mechappeduthunnu

Ningalkku ottakkalil kurachu secondukalil kooduthal nilkkuvan sadikkathathinte karanam shareerathe samathulithamakki vaykkuvan sadikkathathu aanu. Udarathile mamsa peshikal drudamullathakkunnathu ningalude shareerathinte samathulithaavastha (balance) mechappeduthunnu.

 

6. Shareerathinte vazhakkam (flexibility) vardhippikkunnu

Planks ningalude purakil ulla mamsa peshikale (tholl, thollell, kazhuthell) vikasippikkunnu, ithu koodathe iva pinthuda njarambineyum, kal viralukaleyum vikasippikkunnu. Side plank cheyyunnathu ningale oblique mamsa peshikal drudappeduthuvan sahayikkunnu.

 

7. Manasika pirimurukkam kuraykkunnu

Planks cheyyunnathu ningalude vaikarika sthithi mechppeduthunnu. Nammude jeevithashaili shareerathile mamsa peshikalilum njarambukalilum sammardham undakkunnu. Divasene planks cheyyunnathu thalachorine shantham aakkunnathu koodathe uthkandayum vishadathinte lakshanangalum chikilsikkuvanum sahayikkunnu.

plank Planks cheyyunna reethi

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