N'ihu plank nwere Twist

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques, Rectus Abdominis
• Ibiharuro ribiri: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Serratus Anterior, Tensor Fasciae Latae

Ijambo ryo kuri N'ihu plank nwere Twist

The Front Plank with Twist bụ mmega ahụ siri ike nke na-abụghị naanị na-ewusi isi gị ike, kamakwa na-emezi nguzozi na mgbanwe gị. Ọ bụ mgbatị ahụ dị mma maka ndị mmadụ nọ n'ọkwa ahụike niile, ọkachasị ndị na-achọ ịkwalite akwara afọ na oblique ha. Itinye aka na mmega ahụ a nwere ike inye aka mee ka ọnọdụ gị dịkwuo mma, belata mgbu azụ, na ịbawanye nkwụsi ike nke ahụ dum, na-eme ka ọ bụrụ ihe mgbakwunye na-achọsi ike na usoro ahụike ọ bụla.

Kubahiriza: Ijambo kwa Ikirari N'ihu plank nwere Twist

• Debe isi gị ike, azụ gị kwụ ọtọ, na ahụ gị n'ahịrị kwụ ọtọ, wee jiri nwayọọ nwayọọ na-atụgharị ọkpụkpụ gị n'otu akụkụ, na-ebute úkwù aka nri gị n'ala.
• Kwụsịtụ obere oge na ala nke ntụgharị ahụ, wee tụgharịa mmegharị ahụ ka ịlaghachi n'ọnọdụ mmalite plank.
• Tinyegharịa mmegharị ahụ n'akụkụ nke ọzọ, na-atụgharị ọkpụkpụ gị iji weta úkwù aka ekpe gị n'ala.
• Gaa n'ihu n'akụkụ ọzọ maka ọnụọgụ reps chọrọ, jide n'aka na ị na-edobe ụdị kwesịrị ekwesị n'oge mmega ahụ.

Komeza kuganiriza N'ihu plank nwere Twist

• Tinye Isi Isi Gị: Otu mmejọ a na-emekarị bụ ichefu itinye aka na isi n'oge mmega ahụ a. N'ihu plank nwere ntụgharị bụ mmega ahụ bụ isi, yabụ jide n'aka na ị ga-agbatị abs na glutes gị n'oge mmegharị ahụ. Nke a ga-enyere aka ịnọgide na-enwe nguzozi na nkwụsi ike, ma na-arụ ọrụ uru ahụ nke ọma.
• Jikwaa mmegharị gị: Zenarị ịmegharị mmegharị ahụ ọsọ ọsọ. Ọ bụghị maka mmadụ ole ị nwere ike ime, kama ọ bụ ogo nke ikwugharị nke ọ bụla. Jide n'aka na ị na-achịkwa ntụgharị ahụ wee laghachi n'ọnọdụ plank nwayọọ nwayọọ. Nke a ga-abawanye oge

N'ihu plank nwere Twist Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa N'ihu plank nwere Twist?

Ee, ndị mbido nwere ike iji mgbatị Twist mee Front Plank. Otú ọ dị, ọ dị mkpa ịmalite nwayọọ nwayọọ ma nọgide na-enwe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Onye mbido nwere ike ịmalite jiri plank dị n'ihu mgbe niile, wee jiri nwayọọ nwayọọ tinye ntụgharị ahụ ka ha na-ewulite ike na nkwụsi ike. Ọ na-adị mma mgbe niile ịkpọtụrụ onye ọkachamara ahụike ma ọ bụ onye na-ahụ maka ahụ ike ka ị hụ na a na-eme mmega ahụ nke ọma.

Ibintu byinshi bijyanye no kwa N'ihu plank nwere Twist?

• Plank with Knee Twist: Na mgbanwe a, ị na-amalite n'ọnọdụ plank mgbe niile, wee weta ikpere gị gaa n'ikpere aka nke ọzọ, na-etinye obliques gị.
• Plank with Hip Twist: Mgbanwe a na-agụnye ịgbagọ hips gị site n'akụkụ ruo n'akụkụ ka ị na-ejigide ọnọdụ plank, nke na-elekwasị anya na abs na obliques gị.
• Plank with Reach Under Twist: Na mgbanwe a, ị na-amalite n'ọkwa dị elu, wee rute otu ogwe aka n'okpuru ahụ gị wee gbagharịa ọkpụkpụ gị, na-ama nguzozi gị na nkwụsi ike gị.
• Plank Jack with Twist: Ọdịiche a na-ejikọta jakị plank (na-awụpụ ụkwụ gị n'ime ma pụta) na mgbagwoju anya, na-agbakwunye ihe cardio na mgbatị ahụ.

Ibintu byiza bikanagorwa N'ihu plank nwere Twist?

• Russian Twists: Ihe omumu a na-etinyekwa mmegharị ntụgharị dịka Front Plank na Twist, na-arụ ọrụ ma abdominis rectus na abdominis transverse maka mgbatị ahụ zuru oke.
• Ndị na-arị elu ugwu: Mmega ahụ siri ike na-emeju Front Plank na Twist site na itinye aka na isi, mgbagharị hip, na ubu, na-eme ka nkwụsi ike na ike zuru oke.