Iron Cross Plank
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
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Ijambo ryo kuri Iron Cross Plank
Iron Cross Plank bụ mmega ahụ siri ike nke na-ewusi ike ma na-ada ụda abs, obliques na azụ azụ, ma na-emezi nguzozi na ọnọdụ. Mmega ahụ dabara adaba maka ndị nọ n'etiti ruo ndị na-anụ ọkụ n'obi ahụike dị elu bụ ndị na-achọ ịkwalite usoro mgbatị ahụ ha bụ isi. Ịtinye Iron Cross Plank n'ime usoro ahụike gị nwere ike ịkwalite nkwụsi ike nke isi, kwado ike anụ ahụ zuru oke, yana inye aka na mmega ahụ ndị ọzọ na ihe omume kwa ụbọchị.
Kubahiriza: Ijambo kwa Ikirari Iron Cross Plank
- Gbatịa ogwe aka nri gị n'akụkụ, n'otu n'otu n'ala, na-echekwa ọbụ aka gị chere ihu ala. Nke a bụ Iron Cross ọnọdụ.
- Jide ọnọdụ a ihe dịka sekọn 10, na-eme ka úkwù gị square na ahụ gị kwụ ọtọ.
- Weghachite aka nri gị n'ọnọdụ plank wee gbatịa ogwe aka ekpe gị n'akụkụ, na-emegharị Iron Cross n'akụkụ nke ọzọ.
- Gaa n'ihu na-atụgharị n'etiti akụkụ maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-enwe isi ike, kwụsiri ike n'oge mmega ahụ.
Komeza kuganiriza Iron Cross Plank
- Tinye isi ihe gị: Iron Cross Plank bụ mmega ahụ bụ isi, yabụ gbaa mbọ tinye aka na akwara afọ gị. Nke a pụtara ịdọrọ bọtịnụ afọ gị n'akụkụ ọkpụkpụ azụ gị na imechi oghere gị. Nke a abụghị naanị na-enyere aka ichebe azụ gị dị ala, kamakwa ọ na-ebuli ịdị irè nke mmega ahụ.
- Kuku ume: Ọ nwere ike ịdị ka ọ dị mfe, mana ọtụtụ ndị na-ejide ume n'oge planks, nke nwere ike ime ka dizziness ma ọ bụ isi ọwụwa. Cheta na ị na-eku ume nke ọma n'oge mmega ahụ.
- Malite nwayọ: Ọ bụrụ na ị bụ onye ọhụrụ na Iron Cross Plank, jiri obere mkpụmkpụ bido
Iron Cross Plank Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Iron Cross Plank?
Iron Cross Plank bụ mmega ahụ siri ike nke chọrọ nnukwu ike, nkwụsi ike na nguzozi. A naghị atụ aro ya maka ndị mbido n'ihi na ọ nwere ike isi ike ịrụ ọrụ nke ọma na-enweghị ntọala siri ike nke ike na ntụ oyi. Otú ọ dị, ndị mbido nwere ike ịrụ ọrụ na ya site n'ịmalite site na mmega ahụ dị mfe, dị ka plank oge niile, plank akụkụ, na ihe omume ndị ọzọ na-ewusi ike. Na-echeta mgbe niile ige ahụ gị ntị wee kpọtụrụ onye ọkachamara ahụike ka ị hụ na ị na-eme mmega ahụ nke ọma na n'enweghị nsogbu.
Ibintu byinshi bijyanye no kwa Iron Cross Plank?
- The Iron Cross Plank with Leg Lift: Na mgbanwe a, mgbe ị na-ejide ọnọdụ cross plank, ị na-ebuli otu ụkwụ n'ala, na-abawanye ihe ịma aka na isi gị na glutes.
- The Iron Cross Plank with Arm Lift: Nke a yiri ọkọlọtọ cross plank, mana ị na-ebuli otu ogwe aka n'ala, na-abawanye ike nke mmega ahụ ma na-agbagha nguzozi gị.
- The Iron Cross Plank with Knee Tuck: Mgbe ị nọ n'ọnọdụ osisi cross iron, ị na-ebute otu ikpere n'akụkụ obi gị, na-etinye aka na abs na hip flexors.
- The Elevated Iron Cross Plank: Ọdịiche a gụnyere idowe ụkwụ gị n'elu elu ka ị na-eme ogwe osisi ígwè, na-abawanye ihe isi ike na itinye ahụ ike gị nke ukwuu.
Ibintu byiza bikanagorwa Iron Cross Plank?
- Njide ahụ nwere oghere nwere ike inye aka kwalite arụmọrụ Iron Cross Plank gị site na imeziwanye mgbakasị ahụ gị na nkwụsi ike nke isi, nke dị mkpa maka idowe ọnọdụ plank.
- L-nọdụ ala bara uru ka ha na-arụ ọrụ na isi gị na ike dị elu, dị ka Iron Cross Plank, na-emeziwanye nguzozi na njikwa ahụ gị.
Amakuru ashobora gutuma Iron Cross Plank
- Iron Cross Plank mgbatị ahụ
- Mmega ahụ n'azụ
- Usoro nke Iron Cross Plank
- Mmega ahụ na-ewusi ike azụ
- Ọ dịghị akụrụngwa azụ mgbatị ahụ
- Iron Cross Plank dị arọ
- Iron Cross Plank maka akwara azụ
- Mmega ahụ n'ụlọ maka azụ
- Ntuziaka mgbatị ahụ Iron Cross Plank
- Mmega ahụ dị arọ maka azụ siri ike.