Plank na-ebuli ogwe aka

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Rectus Abdominis
• Ibiharuro ribiri: Latissimus Dorsi

Ijambo ryo kuri Plank na-ebuli ogwe aka

Nbuli ogwe aka plank bụ mmega ahụ siri ike nke na-ewusi ma na-eme ka isi, ubu, na azụ guzosie ike ma na-emezi nguzozi na ọnọdụ. Mmega ahụ dabara adaba maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo na ndị na-eme egwuregwu dị elu, n'ihi na enwere ike gbanwee ya ka ọ dabara na ikike mmadụ. Ndị mmadụ nwere ike ịchọrọ itinye ogwe aka na-ebuli elu n'ime usoro mgbatị ahụ ha iji welie ike ahụ ha n'ozuzu, melite njikwa ahụ, na ịma aka nkwụsi ike ha, nke nwere ike inye aka mee ka arụmọrụ dị mma na egwuregwu dị iche iche na ihe omume kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Plank na-ebuli ogwe aka

• Gbaa mbọ hụ na ikiaka gị dị n'okpuru ubu gị na ahụ gị kwụsiri ike ma kwụ ọtọ, ọ bụghị ịkwagharị n'etiti.
• Jiri nwayọ bulie otu ogwe aka n'ala wee gbasaa ya ozugbo n'ihu gị, na-echekwa nguzozi gị ma na-echekwa ahụ gị ka o kwere mee.
• Jide ọnọdụ a maka sekọnd ole na ole, wee jiri nwayọọ nwayọọ wetuo ogwe aka gị azụ n'ọnọdụ mmalite.
• Jiri ogwe aka nke ọzọ megharịa mmega ahụ, ma gaa n'ihu na-atụgharị ogwe aka maka ogologo oge mgbatị ahụ.

Komeza kuganiriza Plank na-ebuli ogwe aka

• Mee ka olu gị ghara ịnọpụ iche: Zenarị ịgbaji olu gị site n'ile anya elu ma ọ bụ ala. Ekwesịrị ka anya gị chee ihu n'ala, olu gị kwesịrị ịdị n'ahịrị na ọkpụkpụ azụ gị.
• Jikwaa mmegharị gị: Mgbe ị na-ebuli ogwe aka gị, hụ na a na-achịkwa mmegharị ahụ ma kwụ ọtọ. Zenarị mgbatị ahụ ọsọ ọsọ n'ihi na ọ nwere ike ibute ụdị na-ekwesịghị ekwesị yana mmerụ ahụ.
• Mee ka ịdị arọ gị guzozie: Ihe ọzọ na-emejọ bụ ịgbanye oke ibu n'akụkụ na-adịghị ebuli elu. Nke a nwere ike ibute enweghị aha na mgbakasị ahụ. Gbalịa kesaa ibu gị otu nha n'ofe ahụ gị, ọbụlagodi mgbe ebuliri otu ogwe aka.
• Malite nwayọ: Ọ bụrụ na ị dị ọhụrụ na ebuli ogwe aka plank

Plank na-ebuli ogwe aka Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Plank na-ebuli ogwe aka?

Ee, ndị mbido nwere ike ime mgbatị ahụ elu ogwe aka Plank. Otú ọ dị, ọ dị mkpa ịmalite nwayọọ nwayọọ ma nọgide na-enwe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ nwere ike bụrụ ihe ịma aka na mbụ, n'ihi na ọ na-achọ ezigbo isi ike na nguzozi. Ọ bụrụ na ọ siri ike, ndị mbido nwere ike gbanwee mgbatị ahụ site n'ịrụ ya na ikpere kama mkpịsị ụkwụ ha, ma ọ bụ ha nwere ike ịmalite na plank mgbe niile ma jiri nwayọọ nwayọọ tinye ogwe aka ka ike ha na-akawanye mma. Dị ka oge niile, ọ dị mma ka gị na onye ọkachamara ahụike ma ọ bụ dọkịta kpọtụrụ tupu ịmalite usoro mmega ahụ ọhụrụ ọ bụla.

Ibintu byinshi bijyanye no kwa Plank na-ebuli ogwe aka?

• Plank Arm lift with Left Left: Na mgbanwe a, ị na-ebuli otu ogwe aka n'ala ka ị na-ebuli ụkwụ nke ọzọ n'otu oge, na-etinye ma ahụ gị elu na nke ala.
• Plank Arm Lift with Dumbbells: Ọdịiche a na-etinye nha. Mgbe ị nọ n'ọnọdụ plank, bulie otu ogwe aka n'ala na-ejide dumbbell, wee gbanwee ọzọ.
• Spiderman Plank Arm Lift: Na mgbanwe a, ka ị na-ebuli ogwe aka gị, ị na-ebutekwa ikpere gị ruo n'ikpere aka gị n'otu akụkụ, dị ka Spiderman na-arị elu mgbidi.
• Plank Arm Lift with a Twist: Nke a gụnyere ibuli otu ogwe aka n'ala wee tụgharịa ahụ gị elu n'otu akụkụ, wee na-atụgharị n'etiti akụkụ abụọ ahụ.

Ibintu byiza bikanagorwa Plank na-ebuli ogwe aka?

• Akụkụ dị n'akụkụ: Site n'ịchụso obliques, plank n'akụkụ na-emeju ogwe aka na-ebuli elu site n'ịhụ ike ziri ezi na isi, nke dị oké mkpa maka ịkwado ụdị kwesịrị ekwesị na igbochi mmerụ ahụ n'oge ebuli ogwe aka.
• Ndị na-arị elu ugwu: Mmega ahụ nke obi a abụghị nanị na-ebuli ọnụ ọgụgụ obi, kamakwa na-ewusi isi ike, dị ka ogwe aka plank na-ebuli elu, ma na-akwalite nguzozi na nkwụsi ike ka mma, na-eme ka ọ bụrụ ihe nkwado dị mma na njide static nke ogwe aka plank.