Nkịtị ruo n'akụkụ ikpere Plank crunch

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

Ijambo ryo kuri Nkịtị ruo n'akụkụ ikpere Plank crunch

The Elbow to Knee Side Plank Crunch bụ mmega ahụ siri ike nke na-elekwasị anya na obliques, mana na-etinyekwa isi ya, na-eme ka ike na nkwụsi ike nke afọ zuru ezu. Mmega ahụ dabara adaba maka ndị nọ n'etiti ruo ọkwa ahụike dị elu bụ ndị na-achọ ịkwalite mgbatị ahụ ha bụ isi. Site n'itinye mmegharị a n'ime usoro ha na-eme, ndị mmadụ n'otu n'otu nwere ike melite nguzozi ha, nhazi, na ike ahụ dị n'akụkụ, nke dị mkpa maka egwuregwu dị iche iche na ihe omume kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Nkịtị ruo n'akụkụ ikpere Plank crunch

• Gbaa mbọ hụ na etinyere aka elu gị n'azụ isi gị ka ikpere gị na-atụ aka n'uko ụlọ.
• Nwayọọ nwayọọ na nke ọma, weta ikpere elu gị na ikpere gị ọnụ na mmegharị ahụ.
• Kwụsịtụ obere oge mgbe ikpere gị na ikpere gị ga-ezukọ, wee jiri nwayọọ laghachi n'ọnọdụ mmalite.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee gaa n'akụkụ nke ọzọ wee kwugharịa maka ọzụzụ ike ziri ezi.

Komeza kuganiriza Nkịtị ruo n'akụkụ ikpere Plank crunch

• ** Mmegharị a na-achịkwa:** Mgbe ị na-eme crunch, mee ka ikpere gị na ikpere gị gbakọta ọnụ n'ụzọ a na-achịkwa. Zere ịmegharị mmegharị ahụ ngwa ngwa n'ihi na nke a nwere ike ibute mmerụ ahụ ma belata ịdị irè nke mmega ahụ.
• ** Tinye akwara isi: *** Cheta idobe isi gị n'oge mmega ahụ dum. Nke a abụghị naanị na-enyere aka ịnọgide na-enwe nguzozi kamakwa ọ na-ebuli uru nke crunch.
• ** Zenarị úkwù:** Ihe na-emejọkarị bụ ime ka úkwù gị daa n'oge mgbatị ahụ. Iji zere nke a, kpalie úkwù gị elu site na iji isi na uru akwara gị. Nke a ga-enyekwara aka itinye aka na akwara ziri ezi na ịbawanye arụmọrụ nke mgbatị ahụ.
• **Bra

Nkịtị ruo n'akụkụ ikpere Plank crunch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Nkịtị ruo n'akụkụ ikpere Plank crunch?

Ee, ndị mbido nwere ike ịme mgbatị ahụ n'ikpere ikpere na akụkụ Plank Crunch. Otú ọ dị, ọ bụ mmegharị ahụ dịtụ elu nke na-achọ ezigbo ume nke isi ike, nguzozi na nhazi. A na-atụ aro ka ndị mbido malite site na mmega ahụ dị mfe dị ka isi plank na akụkụ plank, ma jiri nwayọọ nwayọọ na-arụ ọrụ ha ruo ihe mgbagwoju anya dị ka Elbow to Knee Side Plank Crunch. Nke a bụ usoro iji mee mmega ahụ: 1. Malite na ọnọdụ plank n'akụkụ aka ekpe gị. Ụkwụ gị kwesịrị ịdị n'okpuru ubu gị ozugbo. Isi gị, úkwù, na ụkwụ gị kwesịrị ịdị n'ahịrị kwụ ọtọ. 2. Gbatịa ogwe aka nri gị ogologo n'elu ụlọ. 3. Ji nwayọọ nwayọọ mee ka ikpere aka nri gị na ikpere aka nri gị ọnụ n'ihu ahụ gị, na-akụda n'úkwù gị. Gbalịa imetụ aka gị aka na ikpere gị. 4. Jiri nwayọọ gbatịa aka nri gị na ụkwụ aka nri gị na ọnọdụ mmalite. 5. Tinyegharịa maka ọnụ ọgụgụ achọrọ nke reps, wee gbanwee n'akụkụ nke ọzọ

Ibintu byinshi bijyanye no kwa Nkịtị ruo n'akụkụ ikpere Plank crunch?

• Akụkụ Plank na Twist: Site na ọnọdụ plank n'akụkụ, tụgharịa ahụ gị elu wee weta ikpere gị n'elu n'ikpere ụkwụ ala, na-arụ ọrụ obliques gị nke ọma.
• Akụkụ Plank na Arm Reach: Na ụdị a, ka ị na-ejigide plank akụkụ, ị na-agbatị ogwe aka gị elu kwụ ọtọ wee rute n'okpuru na azụ ahụ gị, na-ama nguzozi na njikwa gị aka.
• Akụkụ Plank Hip Dips: Mgbanwe a na-agụnye ịgbanye úkwù gị n'ala wee bulie ya elu, na-agbakwụnyekwu ọrụ maka abdominal abdominals gị.
• Akụkụ akụkụ ya na ikpere ikpere: Site na ọnọdụ plank n'akụkụ, gbadaa ikpere gị elu wee weta ya n'obi gị, gbatịa ya azụ, na-arụ ọrụ abs na hip flexors.

Ibintu byiza bikanagorwa Nkịtị ruo n'akụkụ ikpere Plank crunch?

• The Bicycle Crunch bụ ihe mgbakwunye ọzọ dị mma dịka ọ na-agụnye mmegharị ntụgharị yiri nke ahụ nke na-etinye aka na obliques na abs, na-eme ka uru nke Elbow na Knee Side Plank Crunch site n'inye ụdị dịgasị iche iche na mgbagwoju anya na mgbatị ahụ gị.
• Mmega ahụ nke ugwu ugwu na-emeju elbow to Knee Side Plank Crunch site na ilekwasị anya n'otu akwara ahụ - abs na obliques - mana gụnyekwara akụrụngwa cardio, nke nwere ike inye aka melite ahụike na abụba ọkụ.