Mgbochi mgbochi ikpere n'akụkụ plank

• Agache: Ekpo
• Ibikoresho: Ig: N'ikwusịsit Ọkphia
• Ibiharuro risha: Gluteus Medius
• Ibiharuro ribiri: Obliques, Tensor Fasciae Latae

Ijambo ryo kuri Mgbochi mgbochi ikpere n'akụkụ plank

The Resistance Band Kneeling Side Plank bụ mmega ahụ zuru oke nke na-elekwasị anya na isi, obliques, na glutes, ma na-emezi nguzozi na nkwụsi ike. Ọ bụ nhọrọ magburu onwe ya maka ndị mmadụ n'otu n'otu na ọkwa ahụike ọ bụla, ọkachasị ndị na-achọ ime ka isi ha sie ike ma kwalite njikwa ahụ ha n'ozuzu ya. Ihe omume a na-adọrọ mmasị n'ihi na ọ bụghị naanị ụda ma na-ewusi ike, kamakwa ọ na-enyere aka melite ọnọdụ, belata mgbu azụ, na ịkwalite arụmọrụ egwuregwu.

Kubahiriza: Ijambo kwa Ikirari Mgbochi mgbochi ikpere n'akụkụ plank

• Ugbu a, dabere n'akụkụ aka nri gị, tinye aka nri gị n'ala ma na-ebuli ahụ gị ka ọ na-etolite ahịrị kwụ ọtọ site n'isi gị ruo n'ikpere gị, dị ka ọnọdụ plank n'akụkụ.
• Gbatịa ụkwụ aka ekpe gị n'akụkụ, na-eme ka ụkwụ gị jikọọ na ala na esemokwu na band mgbochi.
• Jide ọnọdụ a maka sekọnd ole na ole, wee jiri nwayọọ nwayọọ laghachi ụkwụ aka ekpe gị n'ọnọdụ mmalite, na-ejigide esemokwu na mgbochi mgbochi.
• Tinyegharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee akụkụ iji hụ na mgbatị ahụ maka akụkụ abụọ nke ahụ gị.

Komeza kuganiriza Mgbochi mgbochi ikpere n'akụkụ plank

• Ndobe Band Resistance: Kpoo eriri mgbochi n'úkwù gị wee jide nsọtụ nke ọzọ na aka nri gị. Gbaa mbọ hụ na eriri ahụ echekwabara ma na-enye nguzogide zuru oke iji maa gị aka n'emeghị ka ahụ erughị ala ma ọ bụ ihe mgbu. Otu ndudue a na-emekarị bụ iji eriri nke siri ike ma ọ bụ nke na-adịghị mma, nke nwere ike iduga mgbatị ma ọ bụ mmerụ ahụ na-adịghị mma.
• Tinye isi gị: Ka ị na-ebuli ahụ gị n'akụkụ akụkụ plank, jide n'aka na ị na-etinye aka na akwara gị. Nke a ga-enyere aka mee ka ahụ gị kwụsie ike ma nye gị ohere idobe nguzozi n'oge mmega ahụ. Ịghara itinye aka na isi gị nwere ike itinye nrụgide na-enweghị isi na azụ ala gị ma nwee ike ibute mmerụ ahụ

Mgbochi mgbochi ikpere n'akụkụ plank Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Mgbochi mgbochi ikpere n'akụkụ plank?

Ee, ndị mbido nwere ike ịme mmega ahụ Resistance Band Kneeling Side Plank. Agbanyeghị, ọ dị mkpa iburu n'obi na mmega ahụ a chọrọ ọkwa ụfọdụ nke ike na nguzozi. Ndị mbido kwesịrị ịmalite site na eriri mgbochi dị ọkụ ma lekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ dịkwa mma ịnweta onye na-enye ọzụzụ ahụike ma ọ bụ ọkachamara na-eduzi gị site na mmega ahụ na mbụ iji hụ na ị na-eme ya nke ọma. Dị ka ọ dị na mmega ahụ ọ bụla, ọ dị mkpa ige ahụ gị ntị ma ghara ịgbalịsi ike, ngwa ngwa.

Ibintu byinshi bijyanye no kwa Mgbochi mgbochi ikpere n'akụkụ plank?

• Resistance Band Kneeling Side Plank with Hip Dip: Na mgbanwe a, ị na-agbakwunye mgbatị hip n'akụkụ plank, nke nwere ike inye aka itinye aka na obliques nke ukwuu.
• Resistance Band Kneeling Side Plank with Arm Raise: Ọdịiche a gụnyere ibuli ogwe aka elu n'elu ụlọ mgbe ị na-ejide eriri mgbochi, nke nwere ike inye aka rụọ ọrụ ubu na azụ azụ.
• Mgbochi Band Kneeling Side Plank with Twist: Ọdịiche a gụnyere ịgbagọ ọkpụkpụ na iru n'elu ogwe aka n'okpuru anụ ahụ mgbe ị na-ejide eriri mgbochi, nke nwere ike inye aka na-elekwasị anya na akwara afọ dị omimi.
• Resistance Band Kneeling Side Plank na Band Pull: Mgbanwe a gụnyere iji ogwe aka dị elu dọpụta band na-eguzogide ma na-ejigide ọnọdụ plank n'akụkụ, nke

Ibintu byiza bikanagorwa Mgbochi mgbochi ikpere n'akụkụ plank?

• Mgbochi mgbochi hip mgbapụ: Dị ka akụkụ ikpere ikpere, mmega ahụ na-arụ ọrụ n'apata mpụta na glutes, na-enye akụkụ dị iche iche nke nguzogide na-emeju mmegharị nke akụkụ plank, si otú ahụ na-eme ka nguzozi na nhazi nke anụ ahụ dịkwuo elu.
• Nkịta Nnụnụ Nnụnụ Resistance: Ihe omume a na-emeju akụkụ ikpere ikpere site n'ilekwasị anya na nkwụsi ike na ike, yana imezi nguzozi na nhazi, nke dị oke mkpa maka imezu atụmatụ akụkụ nke ọma.