Sayd Plank we de na di sayd
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Okuwandikira ku Sayd Plank we de na di sayd
di Sayd Plank na pawaful εksεsayz we de fכs fכ mek di oblik dεm strכng, bכt i de εngage di sכlda dεm, di an dεm, εn di hip dεm, we de mek di כvala bεlε εn di kכr stebiliti. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, wit modifyeshɔn dɛn we de fɔ di wan dɛn we de bigin fɔ du ɛksɛsayz ɛn chalenj dɛn fɔ di wan dɛn we dɔn du ɛksɛsayz. Pipul dɛn go want fɔ du am bikɔs i de ɛp fɔ mek yu gɛt mɔ fitnɛs fɔ du ɛvride, i de mek yu du spɔt fayn, ɛn i de ɛp fɔ mek yu nɔ gɛt injuri bay we i de mek yu bɔdi strɔng ɛn balans.
Okukubidde ku: Nkugiyigisa Sayd Plank we de na di sayd
- Prɔp yu bɔdi ɔp pan yu ɛlb, mek shɔ se yu ɛlb de ɔnda yu sholda dairekt wan.
- Tayt yu kɔr mɔsul dɛn ɛn afta dat, es yu hip dɛn ɔp te yu bɔdi de na wan stret layn frɔm ed to yu fut.
- Hol dis pozishɔn fɔ as lɔng as yu ebul, kɔntinyu fɔ gɛt tayt kɔr ɛn kip yu hip dɛn es ɔp.
- Smɔl smɔl, put yu bɔdi dɔŋ bak dɔŋ to di say we yu bigin ɛn ripit di ɛgzampul na di ɔda say.
Amakulu mu kubiteekamu Sayd Plank we de na di sayd
- Engage Your Core: Engage yu kor muscles tru di eksasaiz. Dis nɔ jɔs de ɛp fɔ mek yu balans, bɔt i de mek shɔ bak se dɛn de wok di rayt mɔsul dɛn. wan mistek we dεn kin mek na fכ mek di hip dεm sink tכwεd di grכn, we kin mek di lכw bכk strεs. Fɔ avɔyd dis, aktiv wan fɔ push yu hip dɛn ɔp, kip yu bɔdi insay wan stret layn frɔm ed to yu fut.
- Mentɛn di Nɛk Alignment: Kip yu nɛk in layn wit yu spayna. Wan mistek we dɛn kin mek na fɔ lɛ di ed drɔp bifo ɔ push am bak, ɛn mek di nɛk strɛch. Yu kin avɔyd dis bay we yu pe atɛnshɔn pan wan patikyula say we de bifo yu.
- Briz: Nɔ ol yu briz we yu de du di sayd plank. I impɔtant fɔ...
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 kin rili du di sayd plank ɛgzampul. Bɔt, i kin tranga fɔs bikɔs i nid fɔ gɛt kɔr trɛnk ɛn balans. Di wan dɛn we de bigin kin bigin wit di we dɛn we dɛn dɔn chenj di sayd plank, lɛk fɔ du am na dɛn ni ɔ wit wan fut na grɔn fɔ sɔpɔt. As dɛn de bil trɛnk, dɛn kin go bifo te dɛn rich di ful sayd plank. I impɔtant fɔ mɛmba fɔ kip di rayt fɔm fɔ avɔyd injuri ɛn fɔ gɛt di mɔs bɛnifit frɔm di ɛksesaiz.
Ki kitiibwa eby'okukozesa omuntu Sayd Plank we de na di sayd?
- Sayd Plank wit Leg Lift: Insay dis vεryushכn, yu de lif yu tכp leg tכwεd di siling we yu de mεnten di sayd plank posishכn.
- Sayd Plank wit Twist: Dis vεryushכn de ad twist to di standad sayd plank bay we i de rich yu tכp an כnda yu bכdi εn bak כp to di siling.
- Sayd Plank wit Hip Dips: Dis involv fɔ dip yu hip dɛn to di flɔ ɛn afta dat yu es dɛn bak ɔp, we go ad ɛkstra chalenj to yu obliques.
- Sayd Plank wit Am Rich: Insay dis vεryushכn, yu de rich yu tכp an oba yu ed, we de mek wan layn frכm yu an to yu bכtכm fut, we de chalenj yu bεlε εn stεbiliti.
Eby'okukozesa omulungi okugabana n'eby'omanyi Sayd Plank we de na di sayd?
- di Rכshian Twist na כda εksεsayz we de kompliment di Sayd Plank, as i de tכk di oblique mכsul dεm, we de impruv di rכtashכnal trεnk εn εndurans we rili impruv fכ hכl di Sayd Plank posishכn.
- Di Bɔd Dɔg ɛgzampul de kɔmplit di Sayd Plɛnk bay we i de ɛp fɔ mek di kɔr stebiliti ɛn balans, we na impɔtant tin fɔ di rayt ɛgzikishɔn ɛn mentenɛns fɔ di Sayd Plɛnk pozishɔn.
Amagamba ag'ewayogenze Sayd Plank we de na di sayd
- Side Plank eksasaiz
- Bodi weit wokɔt fɔ wɛst
- Side Plank fɔ mek yu ebul fɔ mek di kɔr strɔng
- Bodiweit Sayd Plank we yu kin yuz
- Waist toning eksasaiz
- Side Plank wokaut rutin
- Kor eksasaiz wit bodi wet
- Bodiweit eksasaiz fɔ sayd abs
- Side Plank fɔ ridyus di wɛst
- Waist shaping wit Side Plank.