Suspension Sen kelen Plank

• Bahagian Badan: Pinggang
• Peralatan: Penangguhan
• Otot Utama: Rectus Abdominis
• Otot Sekunder: Obliques, Quadriceps, Tensor Fasciae Latae

Pengenalan kepada Suspension Sen kelen Plank

Suspension Single Leg Plank ye farikoloɲɛnajɛ ye min bɛ fanga bonya, ka sabatili, ani balansi bɛɛ lajɛlen sabati ni a bɛ abs, obliques ani lower back muscles laɲini. Nin degeli in ka ɲi farikoloɲɛnajɛ daminɛbagaw ni farikoloɲɛnajɛ kanubagaw bɛɛ ma bawo a bɛ se ka sɛmɛntiya ka kɛɲɛ ni mɔgɔ kelen-kelen bɛɛ fanga hakɛ ye. Mɔgɔw ​​bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ barisa a tɛ farikolo muɲuli dɔrɔn bonya, nka a bɛ dɛmɛ fana ka jɔcogo ɲɛ ani ka kɔdimi farati dɔgɔya.

Melakukan: Panduan Langkah demi Langkah Suspension Sen kelen Plank

• Aw bɛ aw yɛrɛ bila wulicogo la ni aw bolow bɛ aw kamankunw jukɔrɔ yɛrɛ duguma.
• Aw bɛ aw kɔnɔbara don a la ka aw farikolo kɔrɔta san fɛ ka kɛ pankurun jɔyɔrɔ ye, ka aw farikolo to tilennen na k’a ta kunkolo la ka taa a bila sen na.
• Aw bɛ o jɔyɔrɔ in minɛ waati hakɛ la min b’a fɛ, ka aw jija aw kɔkiliw kana sɔgɔsɔgɔ ani ka aw farikolo to a cogo la.
• Aw kɛlen kɔ ka pankurun minɛ, aw bɛ aw farikolo jigin ni hakilisigi ye ka segin a daminɛyɔrɔ la ani ka aw sen wuli ka a bila suspension trainer kɔnɔ walasa ka segin farikoloɲɛnajɛ kan fan dɔ fɛ.

Tips untuk Melakukan Suspension Sen kelen Plank

• Engage Your Core: Fɛn min bɛ se ka nafa caman sɔrɔ nin degeliw la, o ye ka i ka core sen don a la ka ɲɛ. O kɔrɔ tɛ ka i kɔnɔbara minɛ, nka i bɛ i kɔnɔbara fasaw gɛlɛya i n’a fɔ i bɛna bugɔ kɔnɔbara la. O bɛna aw dɛmɛ ka aw farikolo sabati ani ka aw kɔ dugumayanfan lakana.
• Aw bɛ balansi mara: Misali min ka teli ka kɛ, o ye ka sen jɛngɛlen bila ka wuli, o bɛ se ka aw ka balansi fili ani ka dɔ bɔ farikoloɲɛnajɛ nafa la. Aw bɛ aw jija ka aw sen jɛngɛlen to a cogo la, aw bɛ baara kɛ ni aw kɔnɔna ye walasa ka a sabati.

Suspension Sen kelen Plank Soalan Lazim

Adakah pemula boleh lakukan Suspension Sen kelen Plank?

Suspension Single Leg Plank degeliw bɛ se ka kɛ gɛlɛya ye kosɛbɛ, kɛrɛnkɛrɛnnenya la daminɛbagaw fɛ, barisa a bɛ fanga ni balansi ɲuman de wajibiya. Daminɛbagaw bɛ se ka gɛlɛya sɔrɔ o degeliw la a daminɛ na. Nka, u bɛ se ka baara kɛ dɔɔnin dɔɔnin fo ka se a ma ni u ye fɔlɔ ka pankurun jɔnjɔn dɔn, ka sɔrɔ ka fɛn caman ɲɔgɔnna caman kɛ i n’a fɔ sen kelen pankurun min bɛ duguma. A ka ɲi tuma bɛɛ ka taa ɲɛ dɔɔni dɔɔni ani ka i farikolo lamɛn walasa i kana jogin. Ni siga bɛ i la, a ka fisa i ka laadilikan ɲini farikoloɲɛnajɛla dɔ fɛ.

Apakah variasi umum bagi Suspension Sen kelen Plank?

• Suspension plank with Gnee Tuck: Aw bɛ a daminɛ ni suspension plank ye min bɛ kɛ tuma bɛɛ, o kɔ aw bɛ gɛnɛgɛnɛ kelen lase aw disi ma, ka a minɛ, ka segin a daminɛyɔrɔ la.
• Suspension Plank with Leg Lift: Nin fɛn caman ɲɔgɔnna in na, aw bɛ sen kelen kɔrɔta ka bɔ duguma ka sɔrɔ ka plank jɔyɔrɔ mara.
• Suspension Plank with Hip Abduction: Aw bɛ a daminɛ suspension plank cogo la min bɛ kɛ tuma bɛɛ, o kɔ aw bɛ sen kelen lamaga kɛrɛ fɛ ka segin k’a lasegin cɛmancɛ la ka aw kɔ to ka siri.
• Suspension Plank with Arm Reach: O fɛn caman ɲɔgɔnna in na, aw bɛ plank jɔyɔrɔ mara ka a sɔrɔ aw bɛ bolokɔni kelen bɔ aw ɲɛfɛ ka sɔrɔ k’a segin a daminɛyɔrɔ la.

Apakah latihan yang baik sebagai pelengkap untuk Suspension Sen kelen Plank?

• Suspension Pike : Suspension Pike ye farikoloɲɛnajɛ koloma wɛrɛ ye min bɛ baara kɛ ni suspension straps ye, wa a bɛ Single Leg Plank dafa ni kɔnɔbara dugumayanfan laɲini ye, ka farikoloɲɛnajɛ balannen di core bɛɛ ma.
• Suspension Push-ups : Nin degeli in bɛ baara kɛ ni o minɛn kelenw ye, wa hali n’a bɛ farikolo sanfɛla de laɲini fɔlɔ, a bɛ core fana sen don a la walasa ka sabati, o la, a bɛ sinsin sinsinnan dafa core fanga kan Suspension Single Leg Plank kɔnɔ.