Bent-Knee Side Plank

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques

Ijambo ryo kuri Bent-Knee Side Plank

The Bent-Knee Side Plank bụ mmega ahụ dị irè nke na-elekwasị anya na akwara akwara, kpọmkwem obliques, na-eme ka ike na nkwụsi ike. Ọ dabara maka ndị mbido na ndị nwere ọkwa ahụike dị ala n'ihi mgbanwe ya, ọdịdị na-esighị ike ma e jiri ya tụnyere plank akụkụ zuru oke. Ndị mmadụ n'otu n'otu ga-achọ itinye mmega ahụ n'ime usoro ha na-eme iji meziwanye nguzozi, kwalite ike isi, na kwalite nguzozi ahụ n'ozuzu ya.

Kubahiriza: Ijambo kwa Ikirari Bent-Knee Side Plank

• Tinye aka ekpe gị n'úkwù aka ekpe gị ma jide n'aka na ikpere gị dị n'okpuru ubu gị kpọmkwem.
• Jikọọ isi gị ma bulie úkwù gị ruo mgbe ahụ gị na-etolite ahịrị kwụ ọtọ site na isi gị ruo n'ikpere gị.
• Jide ọnọdụ a maka sekọnd ole na ole, na-edebe úkwù na ikpere gị n'ala.
• Jiri nwayọ wetuo ahụ gị azụ n'ọnọdụ mmalite ma megharịa mmega ahụ n'akụkụ nke ọzọ.

Komeza kuganiriza Bent-Knee Side Plank

• Tinye Isi Isi Gị: Otu n'ime mmejọ a na-emekarị n'oge mmega ahụ bụ ichefu itinye aka na isi. Nke a nwere ike ibute nsogbu na azụ ala. Jide n'aka na ị na-edobe akwara afọ gị mgbe niile n'oge mmega ahụ.
• Jikwaa ahịrị kwụ ọtọ: ahụ gị kwesịrị ịmalite ahịrị kwụ ọtọ site n'isi gị ruo n'ikpere gị. Zere ikwe ka úkwù gị daa n'ala, n'ihi na nke a nwere ike itinye nrụgide na-enweghị isi n'ubu na olu gị.
• Adịla ọsọ ọsọ: Ọ dị mkpa iji nwayọọ nwayọọ na-arụ ọrụ a. Ịgba ọsọ na ya nwere ike iduga n'ụdị na-ekwesịghị ekwesị na mmerụ ahụ.
• Kuku ume: Ihe ọzọ na-emekarị bụ ijide ume gị n'oge mgbatị ahụ. Gbaa mbọ hụ na ị bụ

Bent-Knee Side Plank Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Bent-Knee Side Plank?

Ee, ndị mbido nwere ike ịme mgbatị ahụ Bent-Knee Side Plank. N'ezie, ọ bụ mmalite dị mma maka ndị ọhụrụ na ahụ ike ma ọ bụ na-arụ ọrụ na isi ike ha. Mgbanwe nke ikpere ikpere na-enye nkwụsi ike karịa akụkụ akụkụ zuru ezu, na-eme ka ọ dịkwuo mfe. Dị ka ọ dị na mmega ahụ ọ bụla, ọ dị mkpa ịmalite ngwa ngwa, nọgide na-enwe ụdị kwesịrị ekwesị, ma jiri nwayọọ nwayọọ na-abawanye ike ka ike na ntachi obi na-akawanye mma.

Ibintu byinshi bijyanye no kwa Bent-Knee Side Plank?

• Bent-Knee Side Plank with Arm Reach: Na mgbanwe a, ị rutere n'elu ogwe aka gị n'elu, na-ekepụta ahịrị site na mkpịsị aka gị ruo n'ikpere ala gị iji tinyekwuo obliques gị ike.
• Bent-Knee Side Plank with Hip Dip: Mgbanwe a na-agụnye itinye úkwù gị n'ala wee bulie ya elu, na-agbakwụnye ihe ịma aka ọzọ na isi gị.
• Bent-Knee Side Plank with Rotation: Maka mgbanwe a, ị na-atụgharị ogwe aka elu gị n'okpuru ahụ gị wee laghachi azụ n'uko ụlọ, na-arụ ọrụ obliques gị na imeziwanye mgbanwe gị.
• Bent-Knee Side Plank with Knee Tuck: Nke a na-agụnye ịkwanye ikpere gị n'elu n'obi gị wee gbatịa ya azụ, nke na-etinye aka na abs na hip flexors.

Ibintu byiza bikanagorwa Bent-Knee Side Plank?

• The Russian Twist: Omume a na-elekwasịkwa anya na obliques na abdominal mọzụlụ, dị ka Bent-Knee Side Plank, ma ọ na-agbakwụnye mmegharị ntụgharị nke nwere ike ịkwalite ike na mgbanwe nke isi gị.
• Nkịta Nnụnụ: Ihe omume a na-emeju Bent-Knee Side Plank site n'ilekwasị anya na azụ azụ na glutes, na-enye mgbatị ahụ nke ọma maka akwara isi niile na imeziwanye nguzozi na nkwụsi ike.