Spider Plank
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Spider Plank
Spider Plank ye dduyiro ow’amaanyi ng’atunuulira ebinywa ebikulu, ate ng’akwata n’emikono, ebibegabega ne glutes. Workout nnungi nnyo eri abaagalana ba fitness ku mitendera gyonna abagenderera okunyweza omusingi gwabwe n’okutumbula okutebenkera kw’omubiri okutwalira awamu. Nga bayingiza dduyiro ono mu nkola yaabwe, abantu ssekinnoomu basobola okutumbula bbalansi y’omubiri gwabwe, enyimirira, n’okutuuka n’okuwagira okugejja olw’obusobozi bwayo obw’okwokya kalori nnyingi.
Okukola : Okukola Okufaayo Spider Plank
- Leeta okugulu kwo okwa ddyo mu maaso ng’oyolekera enkokola yo eya ddyo, olwo oddeyo mu mbeera y’olubaawo.
- Ddamu entambula eno ng’okugulu kwo okwa kkono okwolekera enkokola yo eya kkono.
- Omugongo gukuume nga gugoloddwa ate ebisambi byo nga bikwatagana n’ebibegabega byo mu dduyiro yenna.
- Sigala ng’okyusakyusa enjuyi okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Spider Plank
- Entambula Efugirwa: Weewale okufubutuka entambula. Bw’oba oleeta okugulu kwo ng’oyolekera enkokola, kikole mu ngeri efugibwa. Kino kijja kukwata bulungi ebinywa byo era kikendeeze ku bulabe bw’okufuna obuvune.
- Core Engagement: Spider Plank dduyiro wa musingi, kale kakasa nti oyingiza ebinywa byo ebikulu mu dduyiro yenna. Kuno kw’ogatta abs, obliques, n’omugongo ogwa wansi.
- Okufuga omukka: Tokwata mukka. Fuuwa omukka nga bw’oleeta okugulu kwo ku nkokola yo era ossa omukka ng’odda mu mbeera y’olubaawo. Kino kijja kukuyamba okukuuma amaanyi go n’okukuuma ebinywa byo nga birimu omukka gwa oxygen.
- Okugenda mu maaso mpolampola: Bw’oba omutandisi, tandika n’olubaawo olusookerwako nga tonnagenda ku lubaawo lw’enjuki. Oluvannyuma lw’osobola okukwata
Spider Plank Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Spider Plank?
Yee, abatandisi basobola okukola dduyiro wa Spider Plank. Wabula kiyinza okuba ekizibu kuba kyetaagisa amaanyi agamu n’okutebenkera kw’omusingi. Kirungi okutandika n’olubaawo olusookerwako n’ogenda mu maaso mpolampola okutuuka ku nkyukakyuka ez’omulembe nga Spider Plank. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune. Bw’oba tokakasa, kirungi okwebuuza ku mukugu mu by’okukola ffiiti.
Wagamba atya akawu emirundi Spider Plank?
- Spider Plank with Knee to Elbow: Mu nkyukakyuka eno, oleeta okugulu kwo ku nkokola yo ng’oli mu mbeera ya spider plank, ekyongera okukola obliques ne hip flexors.
- Spider Plank with Side Crunch: Enkyusa eno yeetaaga okunyiga oludda lwo ng’oli mu mbeera ya spider plank, ng’otunuulira obliques ne side abs.
- Spider Plank with Arm Reach: Wano, otuuka ku mukono gumu mu maaso ng’okwata ekifo kya spider plank, ng’osomooza bbalansi yo n’okukwatagana n’omusingi gwo.
- Spider Plank with Hip Dip: Mu nkyukakyuka eno, onyiga ebisambi okuva ku ludda olumu okudda ku lulala ng’okuuma embeera ya spider plank, ekyongera amaanyi ku mulimu ku obliques zo ne lower abs.
Waakulu obulimba ebyamarga Spider Plank?
- Push-ups: Push-ups zikola wamu ne Spider Planks nga zitunuulira ebibinja by’ebinywa bye bimu - emikono, ekifuba, n’omusingi - n’okulongoosa amaanyi g’omubiri ogwa waggulu, ekintu ekikulu ennyo mu kukuuma embeera y’olubaawo.
- Russian Twists: Russian Twists zongera ku migaso gya Spider Planks nga ziwa workout ey’amaanyi ennyo eri obliques n’ekitundu kyonna eky’olubuto, bwe kityo ne erongoosa core stability ne balance, ebyetaagisa okukola Spider Planks obulungi.
Ebifaananyi ez'okusobola okutandika Spider Plank
- Workout ya Spider Plank
- Dduyiro w’obuzito bw’omubiri ku bisambi
- Dduyiro w’obuzito bw’omubiri gwa Spider Plank
- Dduyiro anyweza ebisambi
- Spider Plank okukola dduyiro w'ekisambi
- Dduyiro w’ekisambi ow’obuzito bw’omubiri
- Enkola ya Spider Plank ey’okukola ffiiti
- Workout awaka ku bisambi
- Enkola ya dduyiro ya Spider Plank
- Engeri y'okukolamu dduyiro wa Spider Plank