N'ihu plank - butt

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

Ijambo ryo kuri N'ihu plank - butt

The Front Plank - mgbatị mgbatị ahụ bụ mgbatị ahụ na-ewusi ike nke na-elekwasị anya ọ bụghị naanị akwara afọ gị kamakwa glutes gị, na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị mmadụ n'otu n'otu na-achọ imeziwanye ike na nkwụsi ike n'ozuzu ha. Ọ dabara maka ọkwa ahụike niile, site na ndị mbido ruo n'ọganihu, n'ihi na enwere ike ịhazigharị ike ya dabere na ike nkeonwe. Mmega ahụ dị mma maka ndị na-achọ ịkwalite ọnọdụ ha, belata mgbu azụ, ma melite nguzozi na nhazi ahụ, niile mgbe ha na-eme mkpọtụ.

Kubahiriza: Ijambo kwa Ikirari N'ihu plank - butt

• Tinye ikpere gị ozugbo n'okpuru ubu gị jiri aka gị dị n'ala, ọbụ aka kwụ ọtọ.
• Sipụ n'ala, na-eweli elu na mkpịsị ụkwụ gị ma na-ezu ike karịsịa na aka aka gị, debe ahụ gị n'ahịrị kwụ ọtọ site n'isi gị ruo n'ụkwụ gị.
• Wepu glutes gị ma mee ka akwara afọ gị sie ike ka ị na-ejide ọnọdụ a ogologo oge achọrọ.
• Iji kwụsị mmega ahụ, jiri nwayọọ weda onwe gị azụ ala ruo ebe mmalite.

Komeza kuganiriza N'ihu plank - butt

• Jikwaa ahịrị ahụ kwụ ọtọ: ahụ gị kwesịrị ịmalite ahịrị kwụ ọtọ site n'isi gị ruo n'ikiri ụkwụ gị. Zere ikwe ka úkwù gị daa ma ọ bụ kpalie elu n'ihi na nke a nwere ike itinye nrụgide na-enweghị isi na azụ gị ma belata irè nke mmega ahụ. Otu ndudue a na-ahụkarị bụ itinye aka na isi nke ọma, na-eme ka azụ gaa n'azụ.
• Tinye Isi Isi Gị: Iji rụọ plank ihu nke ọma, ịkwesịrị itinye uru akwara gị. Cheedị echiche ịdọba bọtịnụ afọ gị n'akụkụ ọkpụkpụ azụ gị. Nke a na-enyere aka idobe ahụ gị n'ọnọdụ ziri ezi ma na-abawanye uru nke mmega ahụ.
• Debe Olu Gị na Ọkpụkpụ Anọpụiche: Lee anya

N'ihu plank - butt Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa N'ihu plank - butt?

Ee, ndị mbido nwere ike ịme mmega ahụ Front Plank - Butt, mana ha kwesịrị ịmalite site na obere oge wee jiri nwayọ na-abawanye ka ike na ntachi obi ha na-akawanye mma. Ọ dị mkpa idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na enwere ahụ erughị ala ma ọ bụ ihe mgbu ọ bụla, ọ kacha mma ka ị kwụsị ma kpọtụrụ onye ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa N'ihu plank - butt?

• Akụkụ akụkụ: Kama ihu ala, tụgharịa n'akụkụ, na-ezu ike n'otu aka na akụkụ otu ụkwụ. Ọdịiche a na-elekwasịkwa anya na obliques, ma ọ bụ akwara abdominal n'akụkụ.
• Plank na Ebuli Ụkwụ: Mgbe ị na-ejide ọnọdụ plank n'ihu, welie otu ụkwụ n'ala, na-eme ka ọ kwụ ọtọ. Nke a na-agbakwụnye ihe ịma aka ọzọ na glutes gị na azụ azụ.
• Plank with Arm Lift: Ọ dị ka ebuli ụkwụ, mana oge a ị na-ebuli otu ogwe aka n'ala. Nke a abụghị naanị na-ewusi glutes gị ike kamakwa ọ na-agbagha nguzozi na nkwụsi ike gị.
• Plank na ikpere ruo n'ikpere aka: N'ebe dị n'ihu, weta otu ikpere ka ọ metụ otu ikpere aka ahụ aka, wee weghachite ya azụ. Ọdịiche a na-abawanye ike nke

Ibintu byiza bikanagorwa N'ihu plank - butt?

• Ndị na-arị elu ugwu: Mmega ahụ na-emeju plank dị n'ihu site n'ịgbakwụnye ihe dị ike, nke na-eme ka ọnụọgụ obi dị maka mgbatị obi ma na-etinyekwa isi, dị ka plank n'ihu.
• Push-ups: Push-ups na-emeju plank dị n'ihu site n'ịtụkwasị ike nke elu ahụ, kpọmkwem igbe, ubu, na triceps, bụ ndị na-etinyekwa aka n'oge plank n'ihu, na-enye mgbatị ahụ zuru oke.