Plank ihu

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

Ijambo ryo kuri Plank ihu

The Front Plank bụ mmega ahụ na-agba ume nke ukwuu nke na-elekwasị anya ọ bụghị naanị akwara afọ gị, kamakwa ubu gị, azụ na úkwù. Ọ dabara maka ndị mmadụ n'otu n'otu na ọkwa ahụike ọ bụla, site na ndị mbido ruo ndị na-eme egwuregwu dị elu, n'ihi mgbanwe ya na ọdịiche dị iche iche. Ndị mmadụ ga-achọ ime mmega ahụ a n'ihi na ọ nwere ike imeziwanye ọnọdụ, kwalite nguzozi, ma belata mgbu azụ, na-eme ka ọ bụrụ mgbatị ahụ zuru oke maka ike ahụ dum.

Kubahiriza: Ijambo kwa Ikirari Plank ihu

• Tinye aka gị ozugbo n'okpuru ubu gị jiri aka gị na aka gị gbadaa n'ala, n'otu n'otu na ibe gị.
• Sipụ n'ala, welie elu na mkpịsị ụkwụ gị ma na-ezu ike karịsịa na ikiaka gị.
• Nkwekọrịta abs gị ka ị na-ebuli elu ma gbochie ala gị ka ọ ghara ịrapara. Debe ahụ gị ogologo oge niile.
• Jide ọnọdụ a ogologo oge ị nwere ike, na-achọ 30 sekọnd ruo otu nkeji, wee jiri nwayọọ nwayọọ wetuo onwe gị azụ n'ala.

Komeza kuganiriza Plank ihu

• Tinye isi ihe gị: itinye aka na isi gị dị oke mkpa n'ịrụ plank n'ihu nke ọma. Ọ bụghị nanị na nke a na-enyere aka mee ka ahụ gị kwụsie ike kamakwa ọ na-ebulikwa uru nke mmega ahụ. Otu ndudue a na-emekarị bụ ichefu itinye aka na isi kama ịgbanye olu ma ọ bụ ubu.
• Mee ka olu gị ghara ịnọpụ iche: Zenarị ịgbaji olu gị site na idobe ya n'ọnọdụ na-anọpụ iche. Anya gị kwesịrị ịdị n'ala, isi gị kwesịrị ịdị n'ahịrị na azụ gị. Otu ndudue a na-emekarị bụ ibuli isi elu ma ọ bụ hapụ ya ka ọ daa, nke na-etinye nsogbu na-adịghị mkpa n'olu.
• Ku ume

Plank ihu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Plank ihu?

Ee, ndị mbido nwere ike ịme mmega ahụ Front Plank. Ọ bụ mmega ahụ dị ukwuu maka iwulite ike isi, nke dị mkpa maka ahụike zuru oke. Otú ọ dị, ọ dị mkpa na ndị mbido na-amalite nwayọọ nwayọọ ma jiri ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ha nwere ike ịmalite site na ijide ọnọdụ plank maka sekọnd ole na ole n'otu oge, jiri nwayọọ nwayọọ na-abawanye oge ka ike ha na-akawanye mma. Ịga na onye na-enye ọzụzụ ahụike ma ọ bụ ọkachamara nwekwara ike ịba uru iji hụ na ejiri usoro ziri ezi mee ihe.

Ibintu byinshi bijyanye no kwa Plank ihu?

• Plank with Leg Left: Na mgbanwe a, ị na-eme plank ọkọlọtọ mana bulie otu ụkwụ n'ala, jide sekọnd ole na ole, wee gbanwee gaa n'ụkwụ nke ọzọ.
• Plank with Arm Reach: Ọdịiche a gụnyere ịrụ ọkọlọtọ ọkọlọtọ, wee gbatịa otu ogwe aka n'ihu gị wee jide sekọnd ole na ole tupu ịgbanahụ ogwe aka nke ọzọ.
• Plank na ikpere ruo n'ikpere ụkwụ: Malite n'ọnọdụ ọkọlọtọ ọkọlọtọ, wee weta otu ikpere elu na gafee n'ikpere aka nke ọzọ, laghachi n'ọnọdụ mmalite, wee jiri ikpere nke ọzọ kwugharịa.
• Reverse Plank: Mgbanwe a na-agụnye ịnọdụ ala n'ala na ụkwụ gị gbatịpụrụ n'ihu gị, na-etinye aka gị n'ala n'azụ gị, wee bulie hips gị n'ala ruo mgbe

Ibintu byiza bikanagorwa Plank ihu?

• Push-ups bụ mmega ahụ ọzọ na-emeju Front Plank n'ihi na, na mgbakwunye na ime ka obi, ubu, na triceps sie ike, ha na-etinyekwa akwara isi, na-abawanye uru nke Front Plank.
• Mmega ahụ nkịta nnụnụ bụ nnukwu ihe nkwado na Front Plank ka ọ na-elekwasị anya n'ịkwalite nguzozi na nkwụsi ike, ma na-ewusi azụ azụ na akwara afọ ike, nke dị oké mkpa maka ịnọgide na-enwe ọnọdụ plank.