Omukono gumu Emmanju Plank
Empaawo y'ensomero
Omusangwa w'ekifoBubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoObliques, Rectus Abdominis
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Tensor Fasciae Latae
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Omukono gumu Emmanju Plank
One Arm Front Plank ye core workout esoomooza nga tetunuulidde abs zo zokka, wabula n’ebibegabega byo, glutes, n’emisuwa gy’omugongo. Dduyiro mulungi nnyo eri bannabyamizannyo oba abawagizi ba fitness abanoonya okulongoosa bbalansi yaabwe, amaanyi gaabwe, n’okutebenkera. Dduyiro ono bw’ogiyingiza mu nkola yo kiyinza okutumbula okufuga omubiri gwo okutwalira awamu n’okukola obulungi, ekigufuula ekyetaagisa eri abo abagenderera okutumbula omutindo gwabwe ogw’okubeera omulamu obulungi.
Okukola : Okukola Okufaayo Omukono gumu Emmanju Plank
- Kyuusa obuzito bwo ku mukono gwo ogwa kkono era ozimbule omubiri gwo ku ludda olwa ddyo, ng’ositula omukono gwo ogwa ddyo ng’ogyolekera waggulu.
- Laganya omukono gwo ogwa ddyo butereevu waggulu w’omukono gwo ogwa kkono, ng’omubiri gwo gukuume mu layini engolokofu okuva ku mutwe okutuuka ku bigere byo.
- Kwata ekifo kino okumala ebbanga lyonna ly’osobola, ng’okuuma omusingi gwo nga gunywezeddwa ate ng’ebisambi byo biwanise.
- Wansi omukono gwo ogwa ddyo oddeyo wansi wansi okudda mu kifo we watandikira, olwo oddemu dduyiro ku ludda olulala ng’ositula omukono gwo ogwa kkono ng’oyolekera waggulu.
Enfatuko Okukola Omukono gumu Emmanju Plank
- Core Engagement: Ensobi emu etera okukolebwa kwe kuleka olubuto ne luseeyeeya nga lwolekera wansi, ekiyinza okussa akazito akateetaagisa ku mugongo ogwa wansi. Mu kifo ky’ekyo, kwata ebinywa byo ebikulu okusobola okukuuma omugongo nga teguliimu ludda lwonna mu dduyiro. Kino tekikoma ku kukuuma mugongo gwo, wabula era kyongera ku migaso gya dduyiro eri omusingi gwo.
- Engabanya y’obuzito mu ngeri ey’enjawulo: Bw’ositula omukono gumu okuva ku ttaka, kyangu okulengejja oba okukyusakyusa omubiri gwo ng’ogenda ku ludda lw’omukono oguwanirira. Wabula kino kiyinza okuvaako ebinywa im
Omukono gumu Emmanju Plank Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Omukono gumu Emmanju Plank?
One Arm Front Plank dduyiro wa mulembe nnyo nga yeetaaga amaanyi amalungi ag’omusingi n’okutebenkera. Bw’oba omutandisi, kirungi okutandika n’olubaawo olwa bulijjo n’oyongera mpolampola amaanyi n’okutebenkera nga tonnagezaako One Arm Front Plank. Bulijjo kikulu okulaba nga ffoomu entuufu okutangira obuvune.
Wagamba atya akawu emirundi Omukono gumu Emmanju Plank?
- Olubaawo lw’omukono gumu n’okusitula amagulu: Mu nkyukakyuka eno, ng’okwata ekifo ky’olubaawo lw’omukono gumu, ositula okugulu okumu okuva ku ttaka, n’oyongera okusoomoozebwa eri bbalansi yo n’amaanyi g’omusingi.
- One Arm Plank on Stability Ball: Enkyukakyuka eno ekulina okuteeka omukono gw’omukono gwo oguwanirira ku mupiira ogw’okutebenkera, okwongera obutabeera mu ntebenkevu n’obuzibu bwa dduyiro.
- Olubaawo lw’omukono gumu nga luliko okukuba ku bibegabega: Bw’oba oli mu mbeera y’olubaawo lw’omukono gumu, kozesa omukono gwo ogw’eddembe okukuba ekibegabega kyo ekilala, n’oyongera okutambula okw’amaanyi mu dduyiro.
- One Arm Plank with Knee to Elbow: Mu nkyukakyuka eno, oleeta okugulu kwo ku nkokola yo ng’okwata ekifo ky’olubaawo lw’omukono gumu, n’oyongerako crunch movement okutuuka ku obliques zo.
Waakulu obulimba ebyamarga Omukono gumu Emmanju Plank?
- Push-ups ziyamba nnyo ku One Arm Front Plank kuba zitunuulira ebibinja by’ebinywa bye bimu ng’emikono, ebibegabega, ne core, naye era ziyingizaamu ebinywa by’ekifuba, bwe kityo ne byongera amaanyi g’omubiri ogwa waggulu.
- Dduyiro wa Bird Dog ajjuliza One Arm Front Plank ng’atumbula bbalansi n’okutebenkera, kuba yeetaaga okukozesa omukono n’amagulu ebikontana mu kiseera kye kimu, ekiyamba okulongoosa enkwatagana n’okunyweza omugongo ogwa wansi, ekitundu ekitera okulagajjalirwa mu dduyiro ow’omusingi.
Ebifaananyi ez'okusobola okutandika Omukono gumu Emmanju Plank
- Workout y'olubaawo lw'omukono gumu
- Dduyiro w'obuzito bw'omubiri mu kiwato
- Dduyiro w’olubaawo lw’omukono gumu mu maaso
- Dduyiro w’okutonnya ekiwato
- Workout y'ekiwato mu buzito bw'omubiri
- Olubaawo lw’omukono gumu
- Enjawulo mu Plank mu buzito bw’omubiri
- Omukono gumu Front Plank okusobola okufuna Core Strength
- Dduyiro w'embaawo mu kiwato
- Dduyiro w’okutebenkera omukono gumu