N'ihu plank iji bulie elu

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

Ijambo ryo kuri N'ihu plank iji bulie elu

The Front Plank to Push Up mmega ahụ bụ mgbatị ahụ siri ike nke na-elekwasị anya ike, ntachi obi nke elu, na nkwụsi ike. Mmega ahụ dịgasị iche iche dabara adaba maka ndị na-anụ ọkụ n'obi na ahụike na ọkwa niile, site na ndị mbido ruo na ndị na-eme egwuregwu dị elu, n'ihi ike na-agbanwe agbanwe. Ndị mmadụ n'otu n'otu nwere ike ịchọrọ itinye mmega ahụ n'ime usoro ihe omume ha iji welie ike ahụ ha n'ozuzu ha, meziwanye ọnọdụ ọnọdụ, na ịkwalite ọnụego metabolic ha.

Kubahiriza: Ijambo kwa Ikirari N'ihu plank iji bulie elu

• Mee onwe gị elu site n'ọnọdụ plank, otu aka n'otu oge, ruo mgbe ịnọ n'elu plank dị elu ma ọ bụ na-ebuli elu na ọbụ aka gị dị larịị n'ala ozugbo n'okpuru ubu gị.
• Wetuo ahụ gị gaa n'ala site n'ihulata ikpere gị ka ị na-eme ka ahụ gị kwụ ọtọ.
• Kwaghachi ahụ gị azụ n'ọkwa dị elu site n'ịgbatị aka gị.
• N'ikpeazụ, laghachi n'ọnọdụ mbụ dị ala site n'iwetu otu ogwe aka n'otu oge. Tinyegharịa mmega ahụ ugboro ugboro dịka usoro mgbatị ahụ gị chọrọ.

Komeza kuganiriza N'ihu plank iji bulie elu

• Mmegharị a na-achịkwa: Ka ị na-agbada n'ime plank, mee ka ikpere gị dị nso n'ahụ gị. N'ịgbaghachi azụ, gbaa mbọ hụ na ị na-eji ike obi na ogwe aka gị karịa ịdabere naanị na ọkụ ọkụ. Nke a na-eme ka ị hụ na ị na-arụ ọrụ nke ọma otu akwara echere.
• Tinye Core: N'ime mmega ahụ, tinye isi gị n'ọrụ. Otu ndudue a na-emekarị bụ ịhapụ afọ ka ọ daa n'ala, nke nwere ike imebi ala azụ. Site na idobe abs gị, ị na-echebe azụ gị ma nweta mgbatị ahụ ka mma maka isi gị.
• Zenarị eriri olu: Mee ka anya gị dị ntakịrị n'ihu aka gị kama ilegide anya ala. Nke a na-enyere aka ịnọgide na-anọpụ iche n'olu olu ma belata ihe ize ndụ nke nsogbu.

N'ihu plank iji bulie elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa N'ihu plank iji bulie elu?

Ee, ndị mbido nwere ike ime Front Plank ka ha mee mgbatị ahụ. Agbanyeghị, ọ nwere ike bụrụ ihe ịma aka n'ihi na ọ chọrọ ọkwa ụfọdụ nke ike na nkwụsi ike. Ọ dị mkpa ibido nwayọ ma lekwasị anya n'idebe ụdị kwesịrị ekwesị. Ọ bụrụ na ọ dị mkpa, enwere ike ịme mgbanwe, dị ka ịme mgbatị ahụ na ikpere kama mkpịsị ụkwụ, ruo mgbe a na-ewuli ike. A na-atụ aro mgbe niile ka gị na onye ọkachamara ahụike ma ọ bụ onye na-enye ọzụzụ gakwuru ka ị hụ na a na-eme mmega ahụ nke ọma na n'enweghị nsogbu.

Ibintu byinshi bijyanye no kwa N'ihu plank iji bulie elu?

• Plank to Push-Up with Leg Lift: Na ụdị nke a, ị na-agbakwunye ụkwụ na-ebuli elu na njedebe nke mbuli elu ọ bụla, nke na-etinye glutes gị na azụ azụ, na mgbakwunye na ogwe aka na isi gị.
• Spiderman Plank ka Push-Up: Maka mgbanwe a, ị na-ebute ikpere gị n'ikpere aka gị n'otu akụkụ mgbe ị nọ n'ọnọdụ plank tupu ịkwaga n'ime ntinye, na-elekwasị anya na obliques na hip flexors.
• Plank to Push-Up with a Knee Tuck: N'ebe a, ị na-agbakwunye ikpere ikpere mgbe ị na-agbanye elu, na-eme ka ikpere gị gaa n'obi gị iji tinye ọnụ ala gị.
• Plank to Push-Up on a Stability Bọọlụ: Ime mmega ahụ a na bọọlụ kwụsiri ike na-abawanye ihe ịma aka site n'ịgbakwụnye ihe enweghị ntụkwasị obi, na-amanye gị.

Ibintu byiza bikanagorwa N'ihu plank iji bulie elu?

• Ndị Rọshịa na-atụgharị: Ihe omumu a na-emeju Front Plank ka ọ na-akwali elu site na-ewusi obliques ike, nke dị oke mkpa maka ịnọgide na-enwe nguzozi na nkwụsi ike n'oge plank na ịkwalite mmegharị ahụ.
• Burpees: Mmega ahụ na-emeju Front Plank iji bulie elu site na itinye mmegharị ahụ zuru oke nke na-etinye otu akwara ahụ, dị ka ogwe aka, obi, quads na isi, ma na-enye mgbatị ahụ cardio.