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Push-Up rau Sab Plank

Exercise Profile

Nqeeb Ib hliTsam mob qhuab sor Chest.
Cov khoom sivcua licas de kev txhij
Ib tej VajObliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Ib tej Vaj themDeltoid Anterior, Gluteus Maximus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Push-Up rau Sab Plank

Push-Up to Side Plank yog ib qho kev tawm dag zog uas ua kom lub cev sab sauv, lub hauv paus, thiab txhim kho tag nrho kev sib npaug thiab kev ruaj ntseg. Nws yog qhov zoo tagnrho rau cov tib neeg ntawm qhov nruab nrab mus rau qib siab ua kom muaj zog nrhiav kom lawv muaj zog ua haujlwm thiab cov leeg nqaij. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem ua rau lub cev zoo dua, txhim kho kev ua kis las, thiab lub cev hnyav dua.

Qhia txog: Lub thibkis Step-by-Step Push-Up rau Sab Plank

  • Txo koj lub cev mus rau hauv av los ntawm khoov koj lub luj tshib, thaum ua kom koj lub cev ncaj.
  • Thawb koj lub cev rov qab mus rau qhov qub.
  • Thaum koj mus txog rau saum koj lub laub-up, hloov koj qhov hnyav mus rau koj sab laug tes, tig koj lub cev mus rau sab xis, thiab nqa koj sab tes xis mus rau lub qab nthab, los rau hauv ib txoj hauj lwm plank.
  • Rov qab mus rau qhov pib thawb-up txoj haujlwm thiab rov ua cov txheej txheem, lub sijhawm no tig mus rau sab laug rau sab plank. Txuas ntxiv mus rau lwm sab nrog txhua qhov thawb.

Nruab ntxaug ntawv Push-Up rau Sab Plank

  • Tswj Kev txav mus los: Kev txav qeeb thiab tswj tau yog qhov tseem ceeb rau qhov kev tawm dag zog no. Tsis txhob rushing los ntawm lub laub-up los yog hloov mus rau sab plank. Qhov no ua kom koj siv koj cov leeg, tsis yog lub zog, ua kom muaj kev tawm dag zog thiab tuaj yeem pab tiv thaiv kev raug mob.
  • Core Engagement: Nco ntsoov koom nrog koj cov tub ntxhais kawm thoob plaws txhua qhov kev tawm dag zog. Qhov no tsis yog tsuas yog pab kom muaj kev sib npaug ntawm lub hauv caug sab, tab sis kuj ua kom koj ua haujlwm ntawm koj cov leeg nqaij. Ib qho yuam kev feem ntau yog cia lub duav sag thaum lub sij hawm sab laug, uas tuaj yeem ua rau sab nraub qaum. Khaws

Push-Up rau Sab Plank FAQs

Tuaj nov cuag Push-Up rau Sab Plank?

Yog lawm, cov neeg pib tuaj yeem ua Push-Up to Side Plank ce, tab sis lawv yuav tsum tau hloov kho nws thawj zaug kom txog thaum lawv txhim kho lawv lub zog. Es tsis txhob pib nyob rau hauv tus txheej txheem thawb-up txoj hauj lwm, lawv tuaj yeem pib ntawm lawv lub hauv caug. Lawv tuaj yeem ua rau sab plank nrog lub hauv caug qis rau hauv av rau kev txhawb nqa ntxiv. Nws yog ib qho tseem ceeb kom tswj tau daim ntawv kom zoo kom tsis txhob raug mob thiab tau txais txiaj ntsig zoo tshaj plaws los ntawm kev tawm dag zog. Raws li lub zog txhim kho, lawv tuaj yeem maj mam nce mus rau qib siab dua ntawm kev tawm dag zog.

Yuav ua li cas kev sau ntawv tso? Push-Up rau Sab Plank?

  • Spiderman Push-Up to Side Plank: Hauv qhov version no, thaum koj txo qis rau hauv lub laub-up, koj nqa ib lub hauv caug mus rau lub luj tshib ntawm tib sab. Thaum koj thawb rov qab, koj hloov mus rau ib sab plank.
  • Push-Up to Side Plank nrog Leg Lift: Qhov no zoo ib yam li tus qauv thawb-up rau sab plank, tab sis nrog ib qho ntxiv ceg nqa hauv txoj hauj lwm sab hauv kom koom nrog lub cev thiab cov tub ntxhais.
  • Tshuaj Pob Push-Up to Side Plank: Qhov kev hloov pauv no suav nrog pob tshuaj. Koj tso ib txhais tes rau ntawm lub pob tshuaj thaum nyob rau hauv txoj hauj lwm thawb-up, ua lub laub-up, ces hloov mus rau ib sab plank nrog txhais tes tseem nyob rau hauv lub pob tshuaj.
  • Push-Up rau sab

Yuav ntawm li cas kev caij kab mob los tso tso Push-Up rau Sab Plank?

  • Tricep Dips: Los ntawm lub hom phiaj ntawm triceps, lub xub pwg nyom, thiab lub cev sab saud, tricep dips txhim kho lub zog uas xav tau los ua qhov kev thawb-up ntawm Push-Up to Side Plank zoo thiab ua tau zoo.
  • Lavxias teb sab Twists: Qhov kev tawm dag zog no ua kom muaj kev sib koom ua ke ntawm ib sab ntawm Push-Up to Side Plank los ntawm kev tsom mus rau oblique cov leeg, uas yog ib qho tseem ceeb rau kev tswj hwm qhov sib npaug thiab kev ruaj ntseg thaum lub sij hawm sab laug.

Cov ntawv cov tuam tsev muaj kev khiav Push-Up rau Sab Plank

  • Bodyweight hauv siab workout
  • Push-Up Side Plank niaj hnub
  • Chest strengthening ce
  • Lub cev qoj ib ce rau hauv siab
  • Push-Up to Side Plank cov lus qhia
  • Sab Plank nrog Push-Up tutorial
  • Tsis muaj khoom siv hauv siab workout
  • Kev ua haujlwm hauv tsev rau cov leeg hauv siab
  • Push-Up thiab Side Plank combo
  • Bodyweight push-up plank exercise.