Plank we de bifo

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Rectus Abdominis
• amagezi ag'omusa: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae

Okuwandikira ku Plank we de bifo

Di Front Plank na wan eksasaiz we de mek yu gɛt mɔ trɛnk fɔ di kɔr we rili wok ɛn we nɔ jɔs de tɔch yu bɛlɛ mɔsul dɛn, bɔt i de tɔch yu sholda, bak, ɛn hip dɛn bak. I fayn fɔ wan wan pipul dɛn we de na ɛni fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i ebul fɔ adap ɛn difrɛn we dɛn. Pipul dɛn go want fɔ du dis ɛgzampul bikɔs i kin mek yu tinap fayn, mek yu balans fayn, ɛn mek yu bak pen nɔ bɔku, ɛn dis kin mek i bi kɔmprɛhnsiv wokɔt fɔ di wan ol bɔdi trɛnk.

Okukubidde ku: Nkugiyigisa Plank we de bifo

• Put yu ɛlbow dɛn dairekt ɔnda yu sholda dɛn wit yu fɔs an ɛn an dɛn flat na grɔn, paralel to dɛnsɛf.
• Push ɔp ɔf di flɔ, rayz ɔp pan yu fut finga dɛn ɛn rɛst mɔ pan yu ɛlbow.
• Kɔntrakt yu abs fɔ kip yusɛf ɔp ɛn mek yu bɔt nɔ stik ɔp. Kip yu bɔdi stret ɔltɛm.
• Hol dis pozishɔn fɔ lɔng tɛm we yu ebul, aym fɔ 30 sɛkɔn to wan minit, dɔn smɔl smɔl, put yusɛf dɔŋ bak na grɔn.

Amakulu mu kubiteekamu Plank we de bifo

• Engage Your Core: Engage yu core na impɔtant tin fɔ mek yu ebul fɔ du wan frɔnt plank fayn fayn wan. Dis nɔ jɔs de ɛp fɔ mek yu bɔdi tinap tranga wan bɔt i de ɛp bak fɔ mek di ɛksesaiz bɛnifit dɛn pasmak. Wan mistek we dɛn kin mek na fɔ fɔgɛt fɔ ɛnjɔy di kɔr ɛn insted fɔ strɛch di nɛk ɔ di sholda dɛn.
• Kip Yu Nɛk Nyutral: Nɔ strɛs yu nɛk bay we yu de kip am na nyutral pozishɔn. Yu fɔ luk di flɔ, ɛn yu ed fɔ de layn wit yu bak. Wan mistek we dɛn kin mek na fɔ es di ed tu ay ɔ fɔ lɛ i drɔp, we kin mek di nɛk strɛs we nɔ nid fɔ apin.
• Blo

Plank we de bifo Ebitala by'omuyigiriza

Mwebale kuteekamu Plank we de bifo?

Yɛs, di wan dɛn we de bigin fɔ du di Frɔnt Plank ɛgzampul fɔ tru. Na big eksasaiz fɔ bil kɔr trɛnk, we impɔtant fɔ ɔl fitnɛs. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ du am bigin sloslo ɛn yuz di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. Dɛn kin bigin bay we dɛn de ol di plank pozishɔn fɔ sɔm sɛkɔn dɛn wan tɛm, ɛn smɔl smɔl dɛn kin tek am mɔ as dɛn trɛnk de go bifo. If yu tɔk to pɔsin we de tren pɔsin fɔ fitnɛs ɔ pɔsin we sabi du in wok, dat kin bɛnifit bak fɔ mek shɔ se dɛn yuz di kɔrɛkt we aw dɛn de du tin.

Ki kitiibwa eby'okukozesa omuntu Plank we de bifo?

• Plank wit Leg Lift: Insay dis chenj, yu de du wan standad plank bɔt yu de es wan leg kɔmɔt na grɔn, ol am fɔ sɔm sɛkɔn, dɔn yu swich to di ɔda leg.
• Plank wit Am Rich: Dis chenj involv fɔ du wan standad plank, dɔn yu es wan an kɔmɔt bifo yu ɛn ol am fɔ sɔm sɛkɔn bifo yu chenj to di ɔda an.
• Plank wit Kni to Elbow: Start in wan standad plank posishun, den bring wan knee op en kross to di opozit elbow, go bak to di stat posishun, den ripit wit di oda knee.
• Rivas Plank: Dis chenj na fɔ sidɔm na grɔn wit yu leg dɛn we yu es ɔp bifo yu, put yu an dɛn na grɔn biɛn yu, dɔn yu es yu hip dɛn kɔmɔt na grɔn te

Eby'okukozesa omulungi okugabana n'eby'omanyi Plank we de bifo?

• Push-ap na ɔda ɛksesaiz we de kɔmplit di Frɔnt Plank bikɔs, apat frɔm we i de mek di chɛst, di sholda, ɛn di trisɛps strɔng, i de ɛnjɔy di kɔr mɔsul dɛn bak, we de mek di bɛnifit dɛn we di Frɔnt Plank gɛt bɛtɛ.
• di Bɔd Dɔg ɛgzampul na big kɔmplimɛnt to di Frɔnt Plank as i de pe atɛnshɔn fɔ mek di balans ɛn stebiliti bɛtɛ, pan ɔl we i de mek di mɔsul dɛn we de dɔŋ di bak ɛn di bɛlɛ strɔng, we rili impɔtant fɔ mek di plank kɔntinyu fɔ de.