Ududo Plank

• Agache: Ekpo
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Ududo Plank

Ududo Plank bụ mmega ahụ siri ike nke na-elekwasị anya akwara akwara, ebe ọ na-etinyekwa aka, ubu, na glutes. Ọ bụ mgbatị ahụ magburu onwe ya maka ndị na-anụ ọkụ n'obi nke ọkwa niile na-achọ ime ka isi ha sie ike ma melite nkwụsi ike nke ahụ. Site n'itinye mmega ahụ a n'ime usoro ha na-eme, ndị mmadụ n'otu n'otu nwere ike ịkwalite nguzozi ahụ ha, ọnọdụ ha, na ọbụna kwado ọnwụ dị arọ n'ihi nnukwu calorie na-ere ọkụ.

Kubahiriza: Ijambo kwa Ikirari Ududo Plank

• Weta ikpere aka nri gị gaa n'ihu n'ikpere aka nri gị, wee laghachi n'ọnọdụ plank.
• Jiri ikpere ekpe gị megharịa mmegharị ahụ gaa n'ikpere aka ekpe gị.
• Debe azụ gị kwụ ọtọ na úkwù gị n'ahịrị na ubu gị n'oge mmega ahụ.
• Gaa n'ihu n'akụkụ ọzọ maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Ududo Plank

• Mmegharị a na-achịkwa: Zenarị ịmegharị mmegharị ahụ ọsọ ọsọ. Mgbe ị na-ebute ikpere gị n'ikpere aka gị, mee ya n'ụzọ a na-achịkwa. Nke a ga-etinye uru ahụ gị n'ọrụ nke ọma ma belata ihe ize ndụ nke mmerụ ahụ.
• Nkwekọrịta isi: Ududo Plank bụ mmega ahụ bụ isi, yabụ gbaa mbọ tinye uru akwara gị n'oge mmega ahụ. Nke a gụnyere abs gị, obliques, na ala azụ.
• Njikwa ume: Ejila ume gị. Na-ekupụ ume ka ị na-ebute ikpere gị na ikpere gị wee kuru ume ka ị na-alaghachi n'ọnọdụ plank. Nke a ga-enyere aka mee ka ike gị dị elu ma mee ka akwara gị nwee ikuku oxygen.
• Ọganihu nke nta nke nta: Ọ bụrụ na ị bụ onye mbido, malite na plank bụ isi tupu ịga n'ihu na plank udide. Ozugbo ị nwere ike ijide

Ududo Plank Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ududo Plank?

Ee, ndị mbido nwere ike ịme mmega ahụ Spider Plank. Agbanyeghị, ọ nwere ike bụrụ ihe ịma aka n'ihi na ọ chọrọ ọkwa ụfọdụ nke isi ike na nkwụsi ike. A na-atụ aro ka ịmalite na isi plank wee jiri nwayọọ nwayọọ na-aga n'ihu na mgbanwe dị elu dị ka Ududo Plank. Na-echeta mgbe niile idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ịmaghị n'aka, ọ kacha mma ịkpọtụrụ ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa Ududo Plank?

• Ududo Plank na ikpere ruo n'ikpere: Na mgbanwe a, ị na-eme ka ikpere gị ruo n'ikpere gị mgbe ị nọ n'ọnọdụ ududo, nke na-arụ ọrụ na obliques na hip flexors.
• Ududo Plank na akụkụ Crunch: Ụdị a chọrọ ka ị na-akụtu akụkụ gị mgbe ị nọ n'ọnọdụ ududo, na-elekwasị anya na obliques na akụkụ abs.
• Ududo Plank nwere ogwe aka: N'ebe a, ị na-eru otu ogwe aka na-aga n'ihu mgbe ị na-ejide ọnọdụ ududo, na-agbagha nguzozi gị ma na-etinye isi gị.
• Ududo Plank na Hip Dip: Na mgbanwe a, ị na-agbanye úkwù gị site n'akụkụ ruo n'akụkụ ka ị na-ejigide ọnọdụ ududo, nke na-eme ka ọrụ ahụ dịkwuo elu na obliques na ala abs.

Ibintu byiza bikanagorwa Ududo Plank?

• Push-ups: Push-ups na-arụkọ ọrụ ọnụ na Ududo Planks site n'ịchụso otu ahụ ike - ogwe aka, obi, na isi - na imeziwanye ike nke elu ahụ, nke dị oke mkpa maka ịkwado ọnọdụ plank.
• Russian Twists: Russian Twists welie uru nke Ududo Planks site n'inye mgbatị ahụ siri ike maka obliques na mpaghara abdominal dum, si otú ahụ na-eme ka nkwụsi ike na nguzozi nke isi, nke dị mkpa maka ịrụ ọrụ Spider Planks nke ọma.