N'ihu gaa n'akụkụ plank
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri N'ihu gaa n'akụkụ plank
The Front to Side Plank bụ mmega ahụ zuru oke nke na-ewusi isi ike, na-akwalite nkwụsi ike, ma na-emezi nguzozi. Ọ dị mma maka ndị na-anụ ọkụ n'obi na ahụike nke ọkwa niile, ọkachasị ndị na-achọ ịkwalite ume na ntachi obi ha. Ndị mmadụ ga-achọ itinye aka na mmega ahụ n'ihi na ọ bụghị naanị na ọ na-ewusi ahụ dum ike kamakwa ọ na-enye aka n'ịkwalite ọnọdụ na ibelata mgbu azụ.
Kubahiriza: Ijambo kwa Ikirari N'ihu gaa n'akụkụ plank
- Jiri nwayọ tụgharịa ahụ gị n'akụkụ aka nri, na-ebuli ogwe aka nri gị gaa n'uko ụlọ wee tụgharịa ibu gị n'aka ekpe gị na mpụta ụkwụ aka ekpe gị, na-akpụ plank n'akụkụ.
- Jide ogwe akụkụ ahụ maka sekọnd ole na ole, na-edebe ahụ gị n'ahịrị kwụ ọtọ na úkwù gị welie elu.
- Ji nwayọọ nwayọọ laghachi n'ọkwá dị elu, na-etinye aka nri gị azụ n'ala.
- Tinyegharịa usoro ahụ n'akụkụ aka ekpe, na-ebuli ogwe aka ekpe gị gaa n'uko ụlọ ma na-atụgharị arọ gị n'aka nri gị na n'èzí ụkwụ aka nri gị.
Komeza kuganiriza N'ihu gaa n'akụkụ plank
- Mmegharị a na-achịkwa: Gbaa mbọ hụ na ị ga-agbanwe n'etiti planks n'ihu na n'akụkụ na nwayọ, na-achịkwa. Ịgba ọsọ site na mmegharị ahụ nwere ike ibute ụdị na-adịghị mma yana mmerụ ahụ. Cheta, ọ bụghị maka ngwa ngwa ị nwere ike ime mgbatị ahụ, mana ka ị ga-esi mee ya nke ọma.
- Tinye Isi: Mee ka isi gị na-etinye aka n'oge mmega ahụ dum. Ọ bụghị nanị na nke a na-enyere aka mee ka ahụ gị kwụsie ike kamakwa ọ na-eme ka ịdị irè nke plank dịkwuo elu. Otu ndudue a na-emekarị bụ ime ka isi ahụ dị jụụ, karịsịa n'oge mgbanwe mgbanwe, nke nwere ike iduga nhụsianya n'azụ gị.
- iku ume nke ọma:
N'ihu gaa n'akụkụ plank Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa N'ihu gaa n'akụkụ plank?
Ee, ndị mbido nwere ike ịme mmega ahụ n'ihu na akụkụ Plank. Otú ọ dị, ọ dị mkpa ịmara na nke a bụ mmega ahụ dị elu nke na-achọ ike na isi na ubu. Ndị mbido kwesịrị iji plank bụ isi malite wee jiri nwayọọ nwayọọ na-aga n'ihu na mgbanwe ndị siri ike ka ike na ntachi obi ha na-akawanye mma. Na-echeta mgbe niile ka idobe ụdị kwesịrị ekwesị iji zere mmerụ ahụ ma bulie arụmọrụ. Ọ bụrụ na ị na-enwe ahụ erughị ala ma ọ bụ ihe mgbu, ọ bụ ihe amamihe dị na ya ịkwụsị ma kpọtụrụ ọkachamara ahụike.
Ibintu byinshi bijyanye no kwa N'ihu gaa n'akụkụ plank?
- Plank Elbow with Side Twist: Site na ọnọdụ plank ikiaka, gbagọọ ọkpụkpụ gị wee weta otu ikpere n'ikpere nke ọzọ, n'akụkụ ọzọ.
- Akụkụ akụkụ na-ebuli ụkwụ: N'ebe dị n'akụkụ akụkụ, welie ụkwụ elu gị elu dị ka i nwere ike, wee wedata ya ala, na-emegharị n'akụkụ nke ọ bụla.
- The Star Side Plank: Nke a bụ mgbanwe dị elu ebe ị na-edozi n'otu aka na akụkụ ụkwụ gị ka ị na-agbatị ogwe aka na ụkwụ gị nke ọzọ, na-eme ka ahụ gị nwee ọdịdị kpakpando.
- The Side Plank with Hip Dip: Site na akụkụ plank dị n'akụkụ, wedata hip gị n'ala wee bulie ya elu, na-emegharị mmegharị a n'akụkụ abụọ.
Ibintu byiza bikanagorwa N'ihu gaa n'akụkụ plank?
- Russian Twists: Ihe omumu a na-elekwasịkwa anya na akwara isi, dị ka Front to Side Plank, ma na-enyere aka imeziwanye ike ntụgharị na nguzozi, nke nwere ike ime ka arụmọrụ nke mgbanwe plank dịkwuo elu.
- Ndị na-agba ugwu: Ndị na-arị elu ugwu bụ mmega ahụ siri ike nke na-abụghị nanị na-ewusi isi ike, dị ka Front to Side Plank, ma na-eme ka ntachi obi na-enwe obi, na-eme ka ọ bụrụ ihe nkwado dị ukwuu maka usoro mgbatị ahụ zuru oke.
Amakuru ashobora gutuma N'ihu gaa n'akụkụ plank
- Mmega ahụ dị arọ maka úkwù
- Mmega ahụ n'ihu na akụkụ Plank
- Mmega ahụ toning n'úkwù
- Ọdịiche plank maka isi ike
- Mmega ahụ akụkụ Plank
- Mmega ahụ n'úkwù ibu
- Ihe omume na-ewusi isi ike
- Usoro n'ihu ruo akụkụ Plank
- Otu esi eme Plank n'ihu ruo n'akụkụ
- N'úkwù na-ezubere mmega ahụ dị arọ