Plɛnti - Bɔt
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Plɛnti - Bɔt
Di Plank - Butt eksasaiz na kor-strengthening wokaut we de target no onli yu abdominal muscles bot yu glutes, enhans ova ol bodi strent en stebiliti. Dis ɛgzampul fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj am fɔ mek i mach di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn go want fɔ put dis insay dɛn rutin bikɔs i kin ɛp fɔ mek dɛn tinap fayn, i kin mek dɛn nɔ gɛt bak pen, ɛn i kin mek dɛn gɛt ton ɛn tayt bɔt.
Okukubidde ku: Nkugiyigisa Plɛnti - Bɔt
- Mek shɔ se yu ɛlb dɛn de ɔnda yu sholda dɛn, yu fɔs an dɛn de paralel to dɛnsɛf, ɛn yu an dɛn flat na grɔn.
- we yu stebul, es yu bכtכk tכwεd di siling, mek wan invεst V shep wit yu bכdi.
- Hol dis pozishɔn fɔ sɔm sɛkɔn, dɔn put yu bɔdi dɔŋ bak to di fɔs plank pozishɔn.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip yu kɔr ɛnjɔy ɛn yu bak stret ɔlsay.
Amakulu mu kubiteekamu Plɛnti - Bɔt
- Engage Your Core: Wan mistek we dɛn kin mek na fɔ nɔ ɛnjɔy di kɔr fayn fayn wan we di plank de. Dis kin mek yu nɔ wok fayn ɛn yu kin gɛt bak pen. Fɔ avɔyd dis, pul yu bɛlɛ bɔtin insay to yu spayna ɛn tayt yu abs, glutes, ɛn thighs.
- Kip Yu Nɛk ɛn Spayna Nyutral: Nɔ luk ɔp ɔ dɔŋ, bikɔs dis kin mek yu nɛk strɛs. Bifo dat, kip yu yay smɔl bifo yu an dɛn, ɛn dis kin ɛp fɔ mek yu nɛk de layn wit yu spayna.
- Nɔ Hol Yu Briz: I impɔtant fɔ kɔntinyu fɔ blo we yu de du ɛksɛsayz. We yu ol yu briz kin mek yu ed de tɔn ɛn i nɔ go bɛnifit yu mɔsul ɔ yu
Plɛnti - Bɔt Ebitala by'omuyigiriza
Mwebale kuteekamu Plɛnti - Bɔt?
Yes, di wan dɛn we de bigin kin rili du di Plank - Butt ɛgzampul, we dɛn kin kɔl bak di Plank wit Glute Squeeze. Na rili simpul ɛgzampul we de tɔch di kɔr, di glut, ɛn di lɔwa bak. Bɔt i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt ɛni injuri. If yu na pɔsin we de bigin, yu go want fɔ bigin wit shɔt sɛt dɛn ɛn smɔl smɔl yu de go ɔp as yu de gɛt mɔ trɛnk ɛn di bia we yu de bia. Jɔs lɛk ɛni nyu ɛksesaiz, i fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se yu de du am kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Plɛnti - Bɔt?
- Di Plank wit Leg Lift: Dis na tradishɔnal plank bɔt i gɛt twist; yu es wan leg ay as yu ebul, enga yu glut εn hamstring dεm.
- Di Plank Jak: Dis na dinamik plank usay yu de hop yu fut insay ɛn kɔmɔt lɛk jomp jak, we de ɛp fɔ ɛnjɔy yu glut dɛn.
- Di Rivas Plɛnk: Bifo yu fes di flɔ, yu de fes di siling, we de wok yu glut ɛn hamstring dɛn wit yu kɔr.
- di Plank wit Knee to Elbow: Insay dis plank variation, yu de na tradishonal plank posishun bot yu de bring yu knee to yu elbow na di sem sayd, we de ep fכ engage yu glutes en obliques.
Eby'okukozesa omulungi okugabana n'eby'omanyi Plɛnti - Bɔt?
- Push-up: push-up de kompliment Plank - But as i de mek di כp pat na di bכdi strכng, patikyuכl di chεst, di sכlda dεm, εn di triceps, we כl de involv fכ mεnten di plank posishכn fayn fayn wan.
- Glute Brij dεm: Glute Brij dεm de kompliment Plank - Bכt as dεn de tכk di lכw bכk εn di glut dεm, we de gi bεlε wokכt fכ di כl kכr εn εp fכ impruv stεbiliti εn εndurance fכ lכng plank hכld.
Amagamba ag'ewayogenze Plɛnti - Bɔt
- Bɔdi wet wɛst ɛgzampul dɛn
- Plank butt wokɔt dɛn
- Waist targeting eksasaiz
- Bodiweit plank rutin dɛn
- Plank dɛn we de es di bɔt
- Ɛksayz fɔ mek yu wɛst slim
- Plank eksasaiz fɔ di wɛst
- Bodiweight eksasaiz fɔ but
- Waist toning plank eksasaiz
- Plank butt lift wokɔt