Mgbata ụkwụ Plank n'ihu

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Mgbata ụkwụ Plank n'ihu

The Front Plank Toe Tap bụ mmega ahụ dị irè na-ewusi ike nke na-elekwasị anya ọ bụghị naanị abs gị kamakwa glutes na mgbatị hip gị, na-eme ka nkwụsi ike na nguzozi zuru oke. Ọ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu, n'ihi na enwere ike gbanwee ya dabere na ike onye ọ bụla na ọkwa mgbanwe. Site n'itinye mmega ahụ a n'ime usoro ihe omume gị, ị nwere ike melite isi ike gị, mee ka ahụ gị dịkwuo mma, na-akwado ọnọdụ na mmegharị ka mma na mmemme kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Mgbata ụkwụ Plank n'ihu

• Debe isi gị na azụ gị kwụ ọtọ.
• Mgbe ahụ, jiri nwayọọ nwayọọ bulie ụkwụ aka nri gị n'ala wee bugharịa ya n'akụkụ, na-akụ mkpịsị ụkwụ n'ala.
• Weghachite ụkwụ aka nri gị na mmalite ma jiri ụkwụ aka ekpe gị megharịa otu mmegharị ahụ.
• Gaa n'ihu na-atụgharị n'etiti ụkwụ aka nri na aka ekpe maka ọnụọgụ ugboro ugboro ma ọ bụ oge achọrọ.

Komeza kuganiriza Mgbata ụkwụ Plank n'ihu

• Mmegharị a na-achịkwa: Mgbe ị na-eme mgbata ụkwụ, jide n'aka na ị ga-ebuga ụkwụ gị gaa n'akụkụ n'ụzọ a na-achịkwa, kpatụ mkpịsị ụkwụ gị n'ala, wee weghachite ya na mmalite. Zere ịgba ọsọ site na mmegharị ahụ ma ọ bụ iji ngwa ngwa, n'ihi na nke a nwere ike ibute ụdị na-ekwesịghị ekwesị na mmerụ ahụ.
• Tinye Core: Mee ka isi gị na-etinye aka n'ime mgbatị ahụ dum iji mee ka ahụ gị kwụsie ike. Ọ bụghị naanị na nke a na-enyere aka ichekwa azụ azụ gị mana ọ na-ebulikwa ịdị irè nke mmega ahụ. Otu ndudue a na-emekarị bụ ikwe ka isi ahụ zuru ike, nke nwere ike imebi azụ azụ.
• Na-anọpụ iche n'olu: Zenarị ịgbaji olu gị site n'ile anya elu ma ọ bụ ala. Debe anya gị ala

Mgbata ụkwụ Plank n'ihu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Mgbata ụkwụ Plank n'ihu?

Ee, ndị mbido nwere ike ịme mmega ahụ Front Plank Toe Tap, mana ọ nwere ike bụrụ ihe ịma aka dịka ọ na-achọ nnukwu ike na nguzozi. A na-atụ aro ka ịmalite na plank bụ isi wee jiri nwayọọ nwayọọ webata ọdịiche dị mgbagwoju anya dị ka Front Plank Toe Tap. Ọ dị mkpa mgbe niile idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na mmega ahụ ahụ siri ike nke ukwuu, ọ dị mma ịgbanwe ya ma ọ bụ mee nzaghachi ole na ole ruo mgbe ike na ntachi obi wulitere.

Ibintu byinshi bijyanye no kwa Mgbata ụkwụ Plank n'ihu?

• Plank Jack Toe Tap: Malite n'ọnọdụ dị elu, wee wulie ụkwụ gị gaa n'akụkụ dị ka ọ na-awụli elu ma kpatụ mkpịsị ụkwụ gị.
• Plank na mgbata ụkwụ ọzọ: Site na ọnọdụ plank, ọzọ na-ebuli ụkwụ nke ọ bụla iji kpatụ mkpịsị ụkwụ gị.
• Mgbatị mkpịsị ụkwụ Plank dị elu: A na-eme nke a site n'itinye aka gị n'elu elu dị ka steepụ ma ọ bụ bench, wee pịa mkpịsị ụkwụ gị ka ị na-edobe ọnọdụ plank.
• Plank to Squat Toe Tap: Malite n'elu plank dị elu, wulie ụkwụ gị gaa n'aka gị na-atụgharị n'ime squat, wee pịa mkpịsị ụkwụ gị tupu ịlaghachi azụ n'ọnọdụ plank.

Ibintu byiza bikanagorwa Mgbata ụkwụ Plank n'ihu?

• Akụkụ akụkụ: Akụkụ akụkụ na-arụ ọrụ obliques, nke bụ akụkụ nke otu akwara isi, dị ka Front Plank Toe Tap, mana ha na-elekwasịkwa uru ahụ dị n'akụkụ ahụ, na-enye mgbatị ahụ kwesịrị ekwesị.
• Plank Jacks: Dị ka Front Plank Toe Tap, Plank Jacks na-ejikọta planking na mmegharị siri ike, nke na-abụghị nanị na-ewusi isi ike kamakwa na-eme ka ahụ dị mma nke obi ma na-eme ka mgbanwe dịkwuo mma.