Otu ogwe aka n'ihu

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques, Rectus Abdominis
• Ibiharuro ribiri: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Tensor Fasciae Latae

Ijambo ryo kuri Otu ogwe aka n'ihu

The One Arm Front Plank bụ mgbatị ahụ siri ike nke na-elekwasị anya ọ bụghị naanị abs gị, kamakwa ubu gị, glutes, na hamstrings. Ọ bụ ezigbo mmega ahụ maka ndị na-eme egwuregwu ma ọ bụ ndị na-anụ ọkụ n'obi na-achọ imelite nguzozi, ike na nkwụsi ike ha. Ịgbakwunye mmega ahụ n'ime usoro gị nwere ike ịkwalite njikwa ahụ na ịrụ ọrụ gị n'ozuzu ya, na-eme ka ọ bụrụ nhọrọ a na-achọsi ike maka ndị na-achọ ịkwalite ọkwa ahụike ha.

Kubahiriza: Ijambo kwa Ikirari Otu ogwe aka n'ihu

• Gbanwee arọ gị n'aka ekpe gị wee tụgharịa ahụ gị n'akụkụ aka nri, na-ebuli aka nri gị gaa n'uko ụlọ.
• Kwado aka nri gị ozugbo n'elu aka ekpe gị, na-edebe ahụ gị n'ahịrị kwụ ọtọ site n'isi gị ruo n'ụkwụ gị.
• Jide ọnọdụ a ruo ogologo oge ị nwere ike, na-eme ka isi gị na-etinye aka na úkwù gị.
• Wetuo aka nri gị laghachi n'ala ka ịlaghachi n'ọnọdụ mmalite, wee megharịa mgbatị ahụ n'akụkụ nke ọzọ site na ibuli aka ekpe gị gaa n'uko ụlọ.

Komeza kuganiriza Otu ogwe aka n'ihu

• Njikọ aka: Otu ndudue a na-emekarị bụ ikwe ka afọ na-adaba n'ala, nke nwere ike itinye nsogbu na-enweghị isi na azụ azụ. Kama, tinye uru akwara gị ka ị nọgide na-anọpụ iche n'ọkpụkpụ n'oge mmega ahụ. Nke a abụghị naanị na-echebe azụ gị, kamakwa ọ na-ebuli uru nke mmega ahụ maka isi gị.
• Nkesa nha nha nha nha: Mgbe i buliri otu ogwe aka n'ala, ọ dị mfe ịkwatu ma ọ bụ tụgharịa ahụ gị n'akụkụ ogwe aka nkwado. Otú ọ dị, nke a nwere ike iduga muscle im

Otu ogwe aka n'ihu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Otu ogwe aka n'ihu?

Otu ogwe aka n'ihu plank bụ mmega ahụ dị elu nke na-achọ nnukwu ike na nguzozi. Ọ bụrụ na ị bụ onye mbido, a na-atụ aro ka ịmalite na plank oge niile wee jiri nwayọọ nwayọọ mụbaa ike na nkwụsi ike gị tupu ị nwaa One Arm Front Plank. Ọ dị mkpa mgbe niile iji hụ na ụdị kwesịrị ekwesị iji gbochie mmerụ ahụ.

Ibintu byinshi bijyanye no kwa Otu ogwe aka n'ihu?

• Otu ogwe aka na-ebuli ụkwụ: Na mgbanwe a, mgbe ị na-ejide otu ogwe aka, ị na-ebuli otu ụkwụ n'ala, na-abawanye ihe ịma aka na nguzozi na isi ike gị.
• Otu ogwe aka na bọọlụ kwụsie ike: Mgbanwe a na-eme ka ị na-etinye aka nke ogwe aka gị na bọọlụ kwụsiri ike, na-abawanye enweghị ntụkwasị obi na ihe isi ike nke mmega ahụ.
• Otu ogwe aka nke nwere mgbata ubu: Mgbe ị nọ n'ọnọdụ ogwe aka otu, jiri aka efu gị pịa ubu gị nke ọzọ, na-agbakwunye mmegharị ike na mgbatị ahụ.
• Otu ogwe aka ogwe aka na ikpere ruo n'ikpere: Na mgbanwe a, ị na-ebute ikpere gị n'ikpere aka gị mgbe ị na-ejide otu ogwe aka ogwe aka, na-agbakwụnye mmegharị crunch iji lekwasị anya na obliques gị.

Ibintu byiza bikanagorwa Otu ogwe aka n'ihu?

• Push-ups bụ nnukwu nkwado na One Arm Front Plank ka ha na-elekwasị anya otu ahụ ike dị ka ogwe aka, ubu, na isi, ma na-etinyekwa akwara obi, si otú ahụ na-eme ka ike dị elu dịkwuo elu.
• Mmega ahụ nkịta nnụnụ na-emeju One Arm Front Plank site n'ịkwalite nguzozi na nkwụsi ike, n'ihi na ọ na-achọ iji otu aka na ogwe aka na ụkwụ dị iche, nke na-enyere aka melite nhazi ma na-ewusi azụ azụ ike, mpaghara a na-elegharakarị anya na mgbatị ahụ.