Ayɔn Krɔs Plɛnk
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Ayɔn Krɔs Plɛnk
Di Ayɛn Krɔs Plɛnk na wan chalenj kɔr ɛksɛsayz we de mek di abs, obliques, ɛn di lɔwa bak strɔng ɛn tɔyn, pan ɔl we i de mek di balans ɛn postura bɛtɛ bak. Dis ɛgzampul fayn fɔ intamɛdiet to advans fitnɛs ɛntuziast dɛn we de luk fɔ intensify dɛn kɔr wokɔt rutin. If yu put di Ayɔn Krɔs Plank insay yu fitnɛs rijim, i kin mek di kɔr stebiliti, sɔpɔt di ɔl bɔdi trɛnk, ɛn ɛp fɔ du ɔda ɛksesaiz ɛn aktiviti dɛn ɛvride.
Okukubidde ku: Nkugiyigisa Ayɔn Krɔs Plɛnk
- Ekst yu rayt an kɔmɔt na di sayd, paralel to di flɔ, kip yu an fes dɔŋ. Dis na di Ayɛn Kros pozishɔn.
- Hol dis pozishɔn fɔ lɛk 10 sɛkɔn, kip yu hip dɛn skwea ɛn yu bɔdi stret.
- Ritɔn yu rayt an to di plank pozishɔn ɛn afta dat, ɛkstɛnd yu lɛft an kɔmɔt na di sayd, ripit di Ayɔn Krɔs na di ɔda say.
- Kɔntinyu fɔ chenj bitwin di sayd dɛn fɔ di ripit we yu want, ɛn mek shɔ se yu gɛt strɔng, stebul kɔr ɔlsay na di ɛgzampul.
Amakulu mu kubiteekamu Ayɔn Krɔs Plɛnk
- Engage Your Core: Di Iron Cross Plank na kor eksasaiz, so mek shɔ se yu engage yu abdominal muscles. Dis min se yu fɔ pul yu bɛlɛ bɔtin to yu spayna ɛn tayt yu abs. Dis nɔ jɔs de ɛp fɔ protɛkt yu lɔwa bak, bɔt i de mek di ɛksesaiz wok fayn fayn wan.
- Briz: I kin tan lɛk se i simpul, bɔt bɔku pipul dɛn kin ol dɛn briz we dɛn de mek plank, we kin mek dɛn diziz ɔ dɛn ed kin layt. Mɛmba fɔ blo nɔmal wan ɔl di tɛm we yu de du di ɛksesaiz.
- Start Slow: If yu na nyu wan pan di Iron Cross Plank, stat wit shɔt wan
Ayɔn Krɔs Plɛnk Ebitala by'omuyigiriza
Mwebale kuteekamu Ayɔn Krɔs Plɛnk?
Di Ayɔn Krɔs Plɛnk na ɛksesaiz we nɔ izi fɔ du we nid fɔ gɛt gud trɛnk fɔ di kɔr, fɔ tinap tranga wan, ɛn fɔ balans. I nɔ kin fayn fɔ di wan dɛn we de bigin bikɔs i kin at fɔ du kɔrɛkt wan if yu nɔ gɛt sɔlid fawndeshɔn we gɛt trɛnk ɛn kɔndishɔn. Bɔt di wan dɛn we de bigin fɔ wok kin wok fɔ am bay we dɛn bigin wit simpul ɛgzampul dɛn, lɛk di plank we dɛn kin yuz ɔltɛm, di sayd plank, ɛn ɔda ɛgzampul dɛn we kin mek di kɔr strɔng. Mɛmba ɔltɛm fɔ lisin to yu bɔdi ɛn tɔk to pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se yu de du ɛksɛsayz kɔrɛkt wan ɛn sef wan.
Ki kitiibwa eby'okukozesa omuntu Ayɔn Krɔs Plɛnk?
- Di Ayɛn Krɔs Plank wit Lɛg Lift: Insay dis chenj, we yu de ol di ayɛn krɔs plank pozishɔn, yu de es wan leg kɔmɔt na grɔn, we de mek di chalenj to yu kɔr ɛn glut dɛn go ɔp.
- Di Ayɔn Krɔs Plank wit Am Lift: Dis tan lɛk di standad ayɛn krɔs plank, bɔt yu de es wan an kɔmɔt na grɔn, we de mek di ɛksesaiz strɔng mɔ ɛn mɔ ɛn i de chalenj yu balans.
- di Ayron Kros Plank wit Knee Tuck: We yu de na di ayron kros plank posishon, yu de bring wan knee to yu chεst, enga yu lכw abs εn hip flexors.
- di εlevεt ayכn kכros plank: Dis vεryushכn involv fכ put yu fut pan εlevεt sεf we yu de du di ayכn kכros plank, fכ mek di difikulti bכku εn εngage yu kכr mכsul dεm mכr tranga wan.
Eby'okukozesa omulungi okugabana n'eby'omanyi Ayɔn Krɔs Plɛnk?
- Olo bɔdi hold kin ɛp fɔ mek yu Ayɛn Krɔs Plank wok fayn bay we i de mek yu ɔl bɔdi tɛnsiɔn ɛn kɔr stebiliti bɛtɛ, we impɔtant fɔ mek yu kɔntinyu fɔ gɛt di plank pozishɔn.
- L-sit na bɛnifit as i de wok pan yu kɔr ɛn ɔpa bɔdi trɛnk, we fiba di Ayɔn Krɔs Plank, pan ɔl we i de ɛp yu bak fɔ mek yu balans ɛn kɔntrol yu bɔdi bɛtɛ.
Amagamba ag'ewayogenze Ayɔn Krɔs Plɛnk
- Ayɔn Krɔs Plank wokɔt
- Bɔdi wet bak ɛgzampul dɛn
- Ayɔn Krɔs Plɛnk tɛknik
- Ɛksesaiz dɛn we de mek yu bak strɔng
- No-ikwipmɛnt bak wokɔt dɛn
- Bodiweit Ayɔn Krɔs Plank
- Iron Cross Plank fɔ bak mɔsul dɛn
- Home workouts fɔ bak
- Iron Cross Plank eksasaiz gayd
- Bɔdi wet ɛksesaiz fɔ mek yu gɛt strɔng bak.