Sayd Plank we de na di sayd
Profayiri y'eby'okufuna
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Okuwandikira ku Sayd Plank we de na di sayd
di Sayd Plank na wan kor strכng εksεsayz we de tכk bכt di obliques, lכw bכk, εn hip, we de mek bεtε bεlε εn stεbiliti. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj am fɔ mek i mach wit di tin dɛn we pɔsin ebul fɔ du. Pipul dεm go want fכ du dis εksεsayz nכto כnli fכ εnhans dεn kכr trεnk εn stεbiliti bכt fכ impruv dεn כvala posture εn ridyus di risk fכ bak εn spεnal injuri.
Okukubidde ku: Nkugiyigisa Sayd Plank we de na di sayd
- Prɔp yu bɔdi ɔp pan yu ɛlb, mek shɔ se i de ɔnda yu sholda dairekt wan ɛn yu fɔs an flat agens di grɔn.
- Lift yu hip dɛn kɔmɔt na grɔn, ɛn mek wan stret layn frɔm yu ed to yu fut.
- Hol dis pozishɔn fɔ lɔng tɛm we yu ebul, kip yu hip dɛn es ɔp ɛn yu bɔdi de na wan stret layn.
- Smɔl smɔl, put yusɛf dɔŋ bak dɔŋ to di say we yu bigin, dɔn chenj di sayd dɛn fɔ ripit di ɛgzampul.
Amakulu mu kubiteekamu Sayd Plank we de na di sayd
- Engage Your Core: Di sayd plank na kor eksasaiz ɛn yu fɔ fil am na di mɔsul dɛm na yu kɔr. If yu de fil di strɛs na yu sholda ɔ yu an, i go mɔs bi se yu nɔ de ɛnjɔy yu kɔr fayn fayn wan. Fɔ du dat, pul yu bɛlɛ bɔtin insay to yu spayna ɛn swɛt yu glut mɔsul dɛn. Dis go ɛp yu fɔ kɔntinyu fɔ tinap tranga wan ɛn balans.
- Kip Yu Nɛk Nyutral: Nɔ strɛs yu nɛk bay we yu luk ɔp ɔ dɔŋ. Bifo dat, kip yu yay stret bifo, wit yu nɛk na say we nɔ de put an pan ɛnitin. Dis go ɛp fɔ mek yu nɔ gɛt strɛs we nɔ nid fɔ de na yu nɛk.
- Start wit Modifications: If yu na pɔsin we de bigin, i bɛtɛ fɔ stat wit modifyeshɔn dɛn lɛk di ni
Sayd Plank we de na di sayd Ebitala by'omuyigiriza
Mwebale kuteekamu Sayd Plank we de na di sayd?
Yes, di wan dɛn we de bigin fɔ du di Sayd Plank ɛgzampul. Bɔt i kin tranga fɔs bikɔs i nid fɔ gɛt sɔm kayn kɔr ɛn sholda trɛnk. Di wan dɛn we de bigin fɔ bigin fɔ wok fɔ bigin wit shɔt tɛm ɛn smɔl smɔl dɛn fɔ go ɔp as dɛn trɛnk de go bifo. I impɔtant bak fɔ mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. If i tu at, modifyed vɛshɔn dɛn de fɔ di Sayd Plank we kin izi fɔ di wan dɛn we de bigin.
Ki kitiibwa eby'okukozesa omuntu Sayd Plank we de na di sayd?
- di Raised Leg Side Plank: We yu de ol di sayd plank posishon, rayz di top leg as ay as yu kin, we de ad ekstra chalenj to di obliques en di leg muscles.
- di Sayd Plank wit Rotashכn: Insay dis vεshכn, yu de stat na sayd plank posishכn εn afta dat yu de rכt di bכdi fכ bכn di tכp εlbo dכn to di bכtכm εlbo, we de wok di kכr ivin mכr intensiv.
- Di Sayd Plank wit Hip Dip: Dis involv fɔ dip yu hip dɛn to di flɔ ɛn afta dat yu es dɛn bak ɔp bak, we de gi ɔda wokɔt fɔ di obliques.
- Di Sta Sayd Plank: Dis na advans chenj usay yu de balans pan wan an ɛn di ed pat pan wan fut we yu de ɛkstɛnd di ɔda an ɛn leg kɔmɔt, ɛn mek wan sta shep
Eby'okukozesa omulungi okugabana n'eby'omanyi Sayd Plank we de na di sayd?
- "Russian Twists" na כda εksεsayz we de kompliment di Sayd Plank as dεn de tכk di obliques, di sem mכsul dεm we dεn de wok na di Sayd Plank, we de mek di כvala kכr trεnk εn stεbiliti bכku.
- "Mountain Climbers" de kompliment di Sayd Plank bay we dεn de promuot di kכr stebiliti εn trεnk, we dεn de inkכrpor wan kadiovaskular εlimεnt we kin εp fכ impruv di εndurance, sכmtin we kin bεnεfit fכ ol di Sayd Plank posishכn fכ lכng tεm.
Amagamba ag'ewayogenze Sayd Plank we de na di sayd
- Side Plank wokɔt
- Bodiweit eksasaiz fɔ di wɛst
- Side Plank fɔ kɔr trɛnk
- Waist toning eksasaiz
- Bodiweit Sayd Plank we yu kin yuz
- Side Plank fɔ ridyus di wɛst
- Kɔr trɛnk ɛgzampul dɛn
- Side Plank bodiweit wokaut
- Waist targeting wokɔt dɛn
- Bodiweit trenin fɔ di wɛst