Akụkụ Plank Oblique Crunch

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: , Adductor Longus, Gluteus Medius, Obliques, Pectineous
• Ibiharuro ribiri: Adductor Magnus, Gracilis

Ijambo ryo kuri Akụkụ Plank Oblique Crunch

The Side Plank Oblique Crunch bụ mmega ahụ siri ike nke na-elekwasị anya na obliques, ma na-etinyekwa isi ya dum, gụnyere abs, ala azụ, na hips, na-eme ka nkwụsi ike na nguzozi zuru ezu. Ọ bụ mgbatị ahụ dị mma maka ndị na-anụ ọkụ n'obi na ọkwa niile, site na ndị mbido ruo n'ihu, n'ihi na enwere ike gbanwee ya dịka ike na ntachi obi nke onye ọ bụla si dị. Ịtinye mmega ahụ a n'ime usoro gị nwere ike inye aka melite isi ike gị, kpụrụ eriri úkwù gị, ma mee ka ahụ gị dịkwuo mma, na-eme ka mmegharị ahụ kwa ụbọchị na-adịwanye njọ.

Kubahiriza: Ijambo kwa Ikirari Akụkụ Plank Oblique Crunch

• Welie úkwù gị n'ala, na-akpụ a kwụ ọtọ site n'isi gị ruo n'ụkwụ gị, nke a bụ mmalite gị maka plank n'akụkụ.
• Na-esote, welie aka ekpe gị gaa n'uko ụlọ wee weta ikpere aka ekpe gị n'úkwù aka ekpe gị, na-eme crunch oblique.
• Weghachite aka ekpe gị azụ n'elu ụlọ, na-agbatị ahụ gị azụ n'ọnọdụ plank dị n'akụkụ.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee n'akụkụ aka ekpe gị wee mee otu usoro ahụ.

Komeza kuganiriza Akụkụ Plank Oblique Crunch

• Tinye isi ihe gị: itinye aka na akwara gị bụ isi ihe na-eme mmega ahụ nke ọma. Mgbe ị na-ebuli ụkwụ elu gị wee mee ka ikpere gị na ikpere gị gbakọta, lekwasị anya na ịpịkọta obliques gị. Zere ịgba ọsọ site na mmegharị ahụ, nke nwere ike ibute ụdị na-ekwesịghị ekwesị na mmerụ ahụ.
• Mee ka olu gị ghara ịnọpụ iche: Zenarị ịgbaji olu gị site na idobe ya n'ọnọdụ na-anọpụ iche. Ile anya n'ihu nwere ike inye aka idowe ọnọdụ a. Otu ndudue a na-ahụkarị bụ ile anya elu ma ọ bụ ala, nke nwere ike itinye nrụgide na-enweghị isi n'olu.
• Kuku ume: Cheta iku ume n'oge mmega ahụ. Na-ekupụ ume ka ị na-akpụ akpụ na kuru ume ka ị na-alaghachi n'ọnọdụ mmalite

Akụkụ Plank Oblique Crunch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Akụkụ Plank Oblique Crunch?

Ee, ndị mbido nwere ike ịme mmega ahụ n'akụkụ Plank Oblique Crunch, mana ha kwesịrị ịmalite na ụdị gbanwetụrụ ma ọ bụrụ na ọ na-esiri ha ike. Mmega ahụ na-achọ ike isi, nguzozi, na nhazi, nke ndị mbido nwere ike ọgabeghị nke ọma. Ha nwere ike ịmalite site na isi akụkụ plank, jiri nwayọọ nwayọọ na-agbakwụnye crunch oblique ka ha na-esiwanye ike na ahụ iru ala na mmega ahụ. Ọ dị mkpa icheta idobe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ dị mma ịmalite n'okpuru nduzi nke ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa Akụkụ Plank Oblique Crunch?

• Side Plank Oblique Crunch with Leg Lift: Na mgbanwe a, ị na-agbakwunye ụkwụ na-ebuli elu na crunch, nke na-etinye aka na akwara oblique ma na-elekwasị anya na ahụ dị ala.
• Akụkụ Plank Oblique Crunch dị arọ: Ịtinye dumbbell ma ọ bụ kettlebell na mmega ahụ na-abawanye nguzogide ma mee ka mgbatị ahụ sie ike karị, na-eme ka ike na ntachi obi dịkwuo elu.
• Akụkụ Plank Oblique Crunch with Twist: Ụdị a na-agbakwụnye ntụgharị n'elu crunch, nke na-elekwasị anya na obliques site n'akụkụ dị iche iche ma na-etinyekwa akwara azụ azụ.
• Akụkụ Plank Oblique Crunch na Bọọlụ Nkwụsi ike: Ime mmega ahụ na bọọlụ kwụsiri ike na-agbakwunye otu nguzozi, nke na-etinye akwara isi ahụ ike ma na-emezi nkwụsi ike na nhazi.

Ibintu byiza bikanagorwa Akụkụ Plank Oblique Crunch?

• Crunches igwe kwụ otu ebe: Ha na-akwado akụkụ Plank Oblique Crunch site na ọ bụghị naanị na-arụ ọrụ obliques kamakwa itinye aka na abdominis rectus (anụ ahụ "mkpọ isii"), na-emeziwanye ike na nkọwa zuru oke.
• Ndị na-arị elu ugwu: Nke a bụ mmega ahụ zuru oke nke na-emeju akụkụ Plank Oblique Crunch site n'ịbawanye ntachi obi nke obi, ma na-etinye aka na obliques, si otú a na-akwalite ike na nkwụsi ike n'ozuzu ya.