Dumbbell n'ihu plank ogwe aka ụkwụ welie

• Agache: Ikpa oke
• Ibikoresho: Ibọdọ ayoodun

Ijambo ryo kuri Dumbbell n'ihu plank ogwe aka ụkwụ welie

Dumbbell Front Plank Arm Leg Raise bụ mmega ahụ zuru oke nke na-elekwasị anya n'ọtụtụ akwara, gụnyere isi, ubu, glutes na azụ dị ala, si otú ahụ na-eme ka ike na nkwụsi ike nke ahụ dum dịkwuo elu. Ọ dabara maka ndị mmadụ n'otu n'otu nọ n'ọkwa mgbatị ahụ dị n'etiti ma ọ bụ dị elu bụ ndị na-achọ itinye mgbagha siri ike na usoro ọzụzụ ike ha mgbe niile. Ime mmega ahụ a nwere ike inye aka melite nguzozi, nhazi, na ọnọdụ, na-eme ka ọ bụrụ nnukwu nhọrọ maka ndị na-achọ ịdị mma na-arụ ọrụ na anụ ahụ toned.

Kubahiriza: Ijambo kwa Ikirari Dumbbell n'ihu plank ogwe aka ụkwụ welie

• Idobe isi gị na ahụ gị n'ahịrị kwụ ọtọ, bulie ogwe aka nri gị, jide dumbbell na ụkwụ aka ekpe gị n'ala n'otu oge.
• Jide ọnọdụ a maka sekọnd ole na ole, hụ na ahụ gị kwụsiri ike na úkwù gị adịghị ada ma ọ bụ welie elu.
• Jiri nwayọ wetuo ogwe aka gị na ụkwụ gị azụ n'ọnọdụ mmalite.
• Jiri ogwe aka ekpe gị na ụkwụ aka nri mee mmegharị a, ma gaa n'ihu na-atụgharị n'akụkụ maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Dumbbell n'ihu plank ogwe aka ụkwụ welie

• Mmegharị a na-achịkwa: Jiri nwayọọ welie otu ogwe aka na ụkwụ nke ọzọ n'ala, na-ejigide ọnọdụ plank. Jide otu sekọnd, wee gbadaa azụ ala wee jiri ogwe aka na ụkwụ nke ọzọ megharịa. Zere ịgba ọsọ site na mmegharị ahụ n'ihi na nke a nwere ike iduga nkwụsị nguzozi na ụdị na-ekwesịghị ekwesị.
• Tinye isi ihe gị: N'ime mmega ahụ, tinye isi gị n'ọrụ. Ọ bụghị naanị na nke a ga-enyere aka ịnọgide na-enwe nguzozi kamakwa ọ ga-eme ka mmega ahụ dịkwuo mma na mọzụlụ afọ gị. Otu ndudue a na-emekarị bụ ịhapụ afọ ka ọ daa ma ọ bụ azụ azụ, nke nwere ike ibute mgbu azụ azụ.
• Debe Olu Gị Ka Ọ Na-anọpụ iche: Anya gị kwesịrị ịdị ntakịrị n'ihu

Dumbbell n'ihu plank ogwe aka ụkwụ welie Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell n'ihu plank ogwe aka ụkwụ welie?

Ee, ndị mbido nwere ike ịme mmega ahụ Dumbbell Front Plank Arm Leg Raise, mana ọ nwere ike bụrụ ihe ịma aka dịka ọ na-achọ nnukwu ike na nguzozi. A na-atụ aro ka ịmalite na mgbatị ahụ bụ isi wee jiri nwayọọ nwayọọ tinye mgbanwe dị ka ogwe aka ma ọ bụ ụkwụ na-ebuli elu ka ike gị na-akawanye mma. Iji dumbbell na-agbakwụnye ọkwa isi ike ọzọ, ya mere, ọ kacha mma ịgbakwunye nke a ozugbo ị nwere ntụsara ahụ na ogwe aka na ụkwụ na-ebuli elu. Na-echeta mgbe niile idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ wee kpọtụrụ ọkachamara ahụike ma ọ bụrụ na ị maghị ya.

Ibintu byinshi bijyanye no kwa Dumbbell n'ihu plank ogwe aka ụkwụ welie?

• Dumbbell Side Plank Arm Leg Raise: Ọdịiche a chọrọ ka ị guzozie n'otu ogwe aka na akụkụ nke otu ụkwụ, wee welie ogwe aka na ụkwụ nke ọzọ n'otu oge.
• Dumbbell Front Plank Arm Leg Raise with Twist: Tinye ntụgharị na mgbatị ahụ site n'ịtụgharị ọkpụkpụ gị ka ị na-ebuli ogwe aka na ụkwụ gị, nke nwere ike inye aka rụọ ọrụ obliques gị.
• Dumbbell Front Plank Arm Leg Bilie na bọọlụ BOSU: Iji bọọlụ BOSU na-agbakwunye ihe ịma aka na nguzozi na nkwụsi ike gị, na-eme ka isi ọrụ gị sie ike.
• Dumbbell Front Plank Arm Leg Raise with Resistance Bands: Iji ihe mgbochi mgbochi nwere ike itinyekwu esemokwu na ịma aka na mmega ahụ, na-enyere aka mee ka akwara gị sie ike.

Ibintu byiza bikanagorwa Dumbbell n'ihu plank ogwe aka ụkwụ welie?

• "Renegade Rows" bụ mmega ahụ ọzọ na-enye ekele ka ha na-agụnyekwa ọnọdụ plank na dumbbells, na-arụ ọrụ isi, azụ na ubu, dị ka nke ezubere iche na Dumbbell Front Plank Arm Leg Raise.
• "Side Plank with Dumbbell Raise" na-emeju Dumbbell Front Plank Arm Leg Raise site na ịrụ ọrụ obliques, ubu na akwara ndị ọzọ na-eme ka ahụ sie ike, nke na-etinyekwa aka na Dumbbell Front Plank Arm Leg Raise, na-akwalite ike na nguzozi n'ozuzu ya.