Plank ihu nwere ogwe aka na ebuli ụkwụ
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Plank ihu nwere ogwe aka na ebuli ụkwụ
The Front Plank with Arm and Leg Lift bụ mmega ahụ zuru oke nke na-ewusi isi ike, na-eme ka nguzozi dị mma, ma na-akwalite nhazi ahụ n'ozuzu ya. Mmega ahụ dị mma maka ndị mmadụ n'otu n'otu nọ n'ọkwa mgbatị ahụ dị n'etiti bụ ndị na-achọ ịkwalite mgbatị ahụ bụ isi ma melite nkwụsi ike nke ahụ ha. Site n'itinye mmega ahụ a n'ime usoro ihe omume gị, ị nwere ike ịbawanye ike isi gị, kwalite njikwa ahụ na nkwụsi ike gị, ma kwalite ọnọdụ na nhazi ka mma.
Kubahiriza: Ijambo kwa Ikirari Plank ihu nwere ogwe aka na ebuli ụkwụ
- Jikọọ isi gị ma nọgide na-azụ azụ, wee jiri nwayọọ nwayọọ bulie ogwe aka nri gị na ụkwụ aka ekpe n'ala ruo mgbe ha na-adaba na ahụ gị.
- Jide ọnọdụ a maka sekọnd ole na ole, na-edebe ahụ gị ka o kwere mee iji tinye isi na glutes gị.
- Jiri nwayọ wetuo ogwe aka nri gị na ụkwụ aka ekpe gị laghachi azụ ruo n'ọnọdụ mmalite plank.
- Tinyegharịa usoro ahụ na ogwe aka ekpe gị na ụkwụ aka nri gị, ma gaa n'ihu na-atụgharị n'akụkụ ọzọ maka ọnụọgụ ugboro ugboro ịchọrọ.
Komeza kuganiriza Plank ihu nwere ogwe aka na ebuli ụkwụ
- Ntugharị guzozie eguzozi: Welite otu ogwe aka na ụkwụ nke ọzọ n'ala n'otu oge. Nke a bụ ebe nguzozi na-abata. Zere imegharị mmegharị ahụ ọsọ ọsọ iji kwado nguzozi na njikwa.
- Debe ahụ n'usoro: Otu mmejọ a na-emekarị bụ ikwe ka hips sag ma ọ bụ welie elu mgbe ị na-ebuli ogwe aka na ụkwụ. Na-eche mgbe niile ka ahụ gị kwụ n'otu. Kpọọ isi gị, kpachie glutes gị, ma mee ka olu gị ghara ịnọpụ iche iji nyere aka nọgide na-enwe nhazi a.
- Nkwughachi a na-achịkwa: Wetuo ogwe aka na ụkwụ gị azụ n'ọnọdụ plank, wee jiri ogwe aka na ụkwụ nke ọzọ megharịa. Jide n'aka na ị na-eme nke a n'ụzọ a na-achịkwa iji zere mmerụ ahụ yana ịbawanye uru nke mmega ahụ. 5
Plank ihu nwere ogwe aka na ebuli ụkwụ Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Plank ihu nwere ogwe aka na ebuli ụkwụ?
Ee, ndị mbido nwere ike ịme Front Plank na mgbatị ogwe aka na ụkwụ, mana ọ nwere ike bụrụ ihe ịma aka n'ihi na ọ chọrọ nnukwu ike, nguzozi, na nhazi. Ọ dị mkpa maka ndị mbido ka ha were nwayọ wee lekwasị anya n'ịkwado ụdị dị mma. Ọ bụrụ na ọ siri ike, ha nwere ike ịmalite site na ụdị plank dị mfe ma jiri nwayọọ nwayọọ na-arụ ọrụ ha ruo n'iche dị elu karị. Dị ka oge niile, a na-atụ aro ka gị na onye ọkachamara na-ahụ maka ahụ ike kparịta ụka iji hụ na a na-eme mmega ahụ nke ọma na n'enweghị nsogbu.
Ibintu byinshi bijyanye no kwa Plank ihu nwere ogwe aka na ebuli ụkwụ?
- N'ihu plank nwere ogwe aka dị n'akụkụ na ebuli ụkwụ: Na mgbanwe a, ị ga-ebuli ogwe aka na ụkwụ nke ọzọ ka ị na-ejide ọnọdụ plank n'ihu, nke nwere ike inye aka melite nhazi na nkwụsi ike.
- N'ihu Plank na Otu akụkụ ogwe aka na ụkwụ ebuli: Mgbanwe a gụnyere ibuli otu ogwe aka na ụkwụ mgbe ị nọ n'ihu plank, nke nwere ike inye ihe ịma aka ọzọ maka nguzozi na ike isi gị.
- N'ihu Plank na ogwe aka na ụkwụ na-ebuli na bọọlụ mmega ahụ: Ọdịiche a gụnyere iji ogwe aka na ebuli ụkwụ na-eme plank n'ihu mgbe ị na-edozi bọọlụ mmega ahụ, nke nwere ike ịkwalite ihe ịma aka ahụ na isi na nkwụsi ike gị.
- N'ihu plank nwere ogwe aka na ụkwụ na-eji mgbanaka mgbochi: Maka mgbanwe a, ị ga-eji eriri mgbochi n'akụkụ nkwonkwo ụkwụ na/ma ọ bụ nkwojiaka gị mgbe ị na-ebuli ogwe aka na ụkwụ.
Ibintu byiza bikanagorwa Plank ihu nwere ogwe aka na ebuli ụkwụ?
- Ndị na-arị elu ugwu: Ndị a na-enye mgbatị ahụ siri ike, zuru oke nke na-emeju Front Plank na ogwe aka na ụkwụ site n'ịba ụba obi, si otú ahụ na-eme ka ahụike obi dịkwuo mma, ma na-akwalite nkwụsi ike nke isi, nke dị mkpa maka Front Plank na ogwe aka na ụkwụ na-ebuli elu. .
- Nkịta Nnụnụ: Ihe omumu a na-emeju Front Plank na ogwe aka na ụkwụ site na ilekwasị anya na nguzozi na isi ike, n'otu aka ahụ na-etinye aka na ụkwụ na usoro nchịkwa, nke nwere ike inye aka melite njikwa na nguzozi dị mkpa maka Front Plank na ogwe aka na ụkwụ. Bulite.
Amakuru ashobora gutuma Plank ihu nwere ogwe aka na ebuli ụkwụ
- Mmega ahụ dị arọ maka úkwù
- N'ihu Plank nwere mgbatị ahụ ogwe aka na ụkwụ ebuli
- Omume ezubere iche n'úkwù
- Mmega ahụ dị arọ maka isi
- Plank dị iche iche maka ukwu
- Ihe omume iji belata nha ukwu
- Ogwe aka na ụkwụ ebuli elu
- Mmega ahụ dị arọ maka úkwù toned
- N'ihu Plank nwere ihe ebuli aka
- Isi ike na plank