Hma lam Plank a awm

• Miikilindamuuma Luumbuukolu: Matsinda
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Rectus Abdominis
• Lukkeendamuuma ummelifundikolu: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae

Aahlookoonu kato Hma lam Plank a awm

Front Plank hi core strengthening exercise tha tak a ni a, i pum ruh chauh ni lovin i ke, i hnungzang leh i hip te pawh a target a ni. Fitness level eng pawha mimal tan a tha a, infiammi tan atanga infiammi hmasawn thlengin a insiamrem theihna leh a danglamna avang hian a tha hle. Mite chuan he exercise hi tih an duh ang a, a chhan chu posture a ti tha thei a, balance a tichak thei a, hnungzang natna a tihziaawm thei bawk a, taksa chakna zawng zawng atan workout kimchang tak a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Hma lam Plank a awm

• I elbows te chu i shoulder hnuaiah direct-in dah la, i kut hmawr leh kut chu leiah flat takin dah la, parallel takin dah rawh.
• Floor atang chuan nawr chho la, i ke ruh thlengin chawi sang la, i elbow-ah chawlhsan ber rawh.
• I abs contract la, i ding reng theih nan leh i hnuai lam a stick loh nan. Engtik lai pawhin i taksa chu dik takin vawng reng ang che.
• Hetiang dinhmun hi i theih ang tawkin vawng reng la, second 30 atanga minute khat chhung aim la, zawi zawiin leiah i inhnukdawk leh ang.

Diinguniti nge Youlooli Hma lam Plank a awm

• Engage Your Core: Front plank tha taka tih theihna turin i core engage hi a pawimawh hle. Hei hian i taksa a ti nghet thei mai bakah exercise hlawkna a ti sang hle bawk. Thil tihsual tlangpui chu core engage theihnghilh a, chu ai chuan neck emaw shoulders emaw straining hi a ni.
• I Kawng Neutral Rawh: I kawr chu neutral position-ah dahin strain loh tur. I mit chu lei lam hawi tur a ni a, i lu chu i hnungzang nen a inmil tur a ni. Thil tihsual tlanglawn tak chu lu chu sang lutuka chawi emaw, a tlak tir emaw a ni a, chu chuan a tul lovah a kawr chungah harsatna a siam a ni.
• Thaw

Hma lam Plank a awm Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Hma lam Plank a awm?

Ni e, a bul tanna tan chuan Front Plank exercise hi an ti thei ngei ang. Core strength siamna atana exercise tha tak a ni a, hei hi overall fitness atan a pawimawh hle. Mahse, a bul tanna tan chuan zawi zawiin bul tan a, inhliam loh nan form dik tak hman a pawimawh. Anni chuan plank position chu second engemaw zat a vawi khatnaah vawn rengin an tan thei a, an chakna a lo ṭhat chhoh zel chuan a hun chhung chu zawi zawiin an tipung thei a ni. Fitness trainer emaw professional emaw nena inrawnkhawm pawh hi technique dik tak hman a nih theih nan a hlawkpui thei bawk.

Ahilwunildiimbu tayekoo kadu Hma lam Plank a awm?

• Plank with Leg Lift: Hetiang variation ah hian standard plank i ti a, mahse i ke pakhat chu lei atangin i chawi a, second engemaw zat i vawn a, chutah chuan ke dang ah i switch leh thin.
• Plank with Arm Reach: He variation hi standard plank tih a ni a, chutah chuan i kut pakhat chu i hmaah i phar chhuak a, second engemaw zat i vawn hnuah arm dang i pan leh ang.
• Plank with Knee to Elbow: Standard plank position-ah tan la, chutah chuan khup pakhat chu sang leh sir lehlamah elbow lehlamah hruai la, bul tanna position-ah kir leh la, khup dang hmangin ti leh rawh.
• Reverse Plank: Hetiang danglamna hi i hmaah i ke phar chungin leiah i thu a, i hnung lamah i kut chu leiah i dah a, chutah chuan i hip te chu lei atangin i chawi chhuak leh a, chu chu i hmaah i han chawi chhuak a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Hma lam Plank a awm?

• Push-ups hi Front Plank tichaktu exercise dang a ni a, a chhan chu, rilru, kekawrte leh triceps tihchak bakah hian core muscles te pawh a engage a, Front Plank hlawkna a tipung bawk.
• Bird Dog exercise hi Front Plank tan hian a tichak hle a, balance leh stability tihchangtlun a ngaih pawimawh bakah, plank position vawn rengna atana pawimawh tak, lower back leh abdominal muscle te pawh a tichak bawk.