Emmanju Plank nga eriko Arm ne Leg Lift
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Okuva mu Emmanju Plank nga eriko Arm ne Leg Lift
Front Plank with Arm and Leg Lift dduyiro asoomooza mu mubiri gwonna era ayongera amaanyi g’omusingi, okutebenkera n’okutebenkeza. Kirungi nnyo eri bannabyamizannyo n’abawagizi ba fitness abanoonya okutumbula omutindo gwabwe n’okugumiikiriza. Abantu bayinza okwagala okukola dduyiro ono kuba takoma ku kutonnya binywa bya lubuto wabula anyweza emikono, amagulu n’omugongo, okutumbula amaanyi g’omubiri okutwalira awamu n’okuyimirira obulungi.
Okukola : Okukola Okufaayo Emmanju Plank nga eriko Arm ne Leg Lift
- Engage your core era okuume position eno, okukakasa nti ebisambi byo tebisereba oba okusitula.
- Situla mpola omukono gwo ogwa ddyo butereevu mu maaso go ate mu kiseera kye kimu n’ositula okugulu kwo okwa kkono butereevu emabega wo, ng’omubiri gwo gunywevu nga bwe kisoboka.
- Kwata embeera eno okumala sekondi ntono, olwo wansi omukono gwo n’okugulu kwo okudda mu mbeera y’olubaawo.
- Ddamu enkola eno n’omukono gwo ogwa kkono n’okugulu okwa ddyo, era ogende mu maaso n’okukyusakyusa enjuyi okumala ebbanga ly’omala ng’okola dduyiro.
Enfatuko Okukola Emmanju Plank nga eriko Arm ne Leg Lift
- Entambula efugirwa: Bw’oba ositula omukono gwo n’okugulu okulala, kikole mu ngeri efugibwa mpola. Weewale okutambula amangu oba okutambula amangu ekiyinza okusuula bbalansi yo n’okukosa obulungi bwa dduyiro.
- Kuuma Bbalansi: Ensobi etera okukolebwa kwe kukyusa obuzito obuyitiridde ku ludda olumu ng’ositula omukono n’okugulu. Gezaako okukuuma obuzito bwo nga bugabanyizibwa kyenkanyi era okwata omusingi gwo okukuuma bbalansi. Bw’oba olina obuzibu, kiyinza okukuyamba okugaziya ennyiriri z’ebigere byo okusobola okwongera okutebenkera.
- Tositula Waggulu Nnyo: Bw’oba ositula omukono n’okugulu, genderera okubikuuma nga bikwatagana n’omubiri gwo so si waggulu. Okusitula waggulu ennyo kiyinza okuvaako ebisambi byo oku...
Emmanju Plank nga eriko Arm ne Leg Lift Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Emmanju Plank nga eriko Arm ne Leg Lift?
Dduyiro wa Front Plank with Arm and Leg Lift nkola ya mulembe era nga yeetaaga amaanyi amalungi n’okutebenkera. Bw’oba omutandisi, kiyinza okukusoomooza okukola dduyiro ono mu butuufu. Wabula osobola okutandika ne dduyiro ennyangu okuzimba amaanyi go ag’omusingi n’okola mpolampola okutuuka ku ntambula enzibu nga eno. Okugeza oyinza okutandika n’olubaawo olusookerwako n’oluvannyuma n’ogenda mu maaso n’okusitula omukono gumu oba okugulu okumu omulundi gumu. Bulijjo jjukira okukwatagana n’omusingi gwo n’okukuuma omubiri gwo mu layini engolokofu. Bw’oba tokakasa, bulijjo kirungi okunoonya amagezi okuva eri omukugu mu by’okukola ffiiti.
Wagamba atya akawu emirundi Emmanju Plank nga eriko Arm ne Leg Lift?
- Enkyukakyuka endala ye Plank with Knee to Elbow, gy’oleeta okugulu kwo ku nkokola yo ng’okuuma embeera y’olubaawo, ekikwata ku obliques zo.
- Plank with Opposite Arm and Leg Lift erimu okusitula omukono n’okugulu ebikontana omulundi gumu ng’okuuma embeera y’olubaawo, ekigezesa bbalansi yo n’amaanyi g’omusingi.
- Plank with Arm Reach y’enkyukakyuka endala, ng’ogolola omukono gumu butereevu mu maaso go ate ng’omubiri gwo gwonna gukuuma mu mbeera ya plank.
- Enkyukakyuka esembayo ye Plank with Leg Lift and Hold, gy’ositula okugulu okumu okuva ku ttaka n’okwata ekifo kino okumala sekondi ntono, ekisomooza glutes zo n’omugongo ogwa wansi.
Waakulu obulimba ebyamarga Emmanju Plank nga eriko Arm ne Leg Lift?
- Bird Dog: Okufaananako ne Front Plank with Arm and Leg Lift, dduyiro wa Bird Dog era azingiramu okusitula omukono n’okugulu omulundi gumu, naye ng’osinziira mu mbeera y’emikono n’amaviivi. Dduyiro ono asobola okuyamba okulongoosa bbalansi, okukwatagana, n’amaanyi g’omusingi, ebikulu ennyo mu kukola Front Plank n’okusitula Omukono n’amagulu.
- Glute Bridge: Dduyiro ono ajjuliza Front Plank ne Arm and Leg Lift ng’anyweza glutes n’emisuwa gy’omugongo. Ebinywa bino bikwatibwako nga ositula ekigere mu kiseera ky’olubaawo lw’omu maaso, era ebinywa ebinywevu n’emisuwa gy’omugongo bisobola okulongoosa enkola n’obulungi bw’okusitula.
Ebifaananyi ez'okusobola okutandika Emmanju Plank nga eriko Arm ne Leg Lift
- Dduyiro w'ekiwato mu buzito bw'omubiri
- Enjawulo mu Lubaawo mu Mmanju
- Olubaawo lw’okusitula omukono n’amagulu
- Dduyiro z’okunyweza emisingi
- Workout ya Plank ey'obuzito bw'omubiri
- Front Plank Omukono Okusitula Amagulu
- Dduyiro w’okutonnya ekiwato
- Dduyiro w'embaawo ku kiwato
- Dduyiro w'Omubiri Omujjuvu
- Enjawulo z’embaawo ez’omulembe