Jack Plank chuan a rawn ti a

• Miikilindamuuma Luumbuukolu: Matsinda
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Gluteus Medius, Pectoralis Major Sternal Head
• Lukkeendamuuma ummelifundikolu: Deltoid Anterior, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Tensor Fasciae Latae, Triceps Brachii

Aahlookoonu kato Jack Plank chuan a rawn ti a

Jack Plank exercise hi dynamic, full-body workout a ni a, jumping jacks-a cardiovascular hlawkna leh plank-te core-strengthening power te chu a inzawm khawm a ni. Fitness level eng pawha mimal, an endurance, agility, leh core strength tihpun tum tan chuan a tha hle. Jack Plank i tih hian i metabolism i tichak thei a, i flexibility i ti tha thei a, i fitness level zawng zawng i ti sang thei bawk a, hei hian workout kimchang leh tangkai tak zawngtute tan duhthlanna tha tak a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Jack Plank chuan a rawn ti a

• Traditional plank position-ah tan la, i kekawrte chu i kut emaw, i elbow emaw chungah direct-in dah la, i taksa chu line dinglam pakhatah dah la, i ke chu inzawm khawm rawh.
• Jumping jack motion ang bawkin i ke chu zau takin zuang la, chutah chuan inzawm leh rawh.
• I duh angin rang takin zuang la, mahse i pelvis chu nghet takin vawng la, i booty chu ceiling lam pan turin phal suh.
• Second 30 atanga 60 chhung i theih ang tawkin ti rawh.

Diinguniti nge Youlooli Jack Plank chuan a rawn ti a

• Controlled Movements: Mite tihsual tlanglawn tak chu exercise kalpui nghal vat hi a ni. Dynamic move a nih laiin, exercise part tin hi control taka tih a pawimawh hle. Hei hian hliam a veng mai bakah i taksa ruh dik tak i thawk tih a tichiang bawk ang.
• I Hips Tlak Lo: Thil tihsual tlanglawn dang chu exercise laiin hips sag emaw pike up emaw tih hi a ni. I taksa chu i chetna zawng zawngah line dik takah dah la. I hips sagging i hmuh chuan i core a sagging lo tih chhinchhiahna a ni mai thei

Jack Plank chuan a rawn ti a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Jack Plank chuan a rawn ti a?

Ni e, a bul tanna tan chuan Jack Plank exercise hi an ti thei a, mahse zawi zawiin bul tan a pawimawh a, inhliam loh nan form dik tak neih hi ngaihtuah a pawimawh. Traditional plank exercise atanga advanced zawk variation a nih avangin basic plank master hmasak a tha. An harsat lutuk chuan an chakna leh chhelna an tihpun thlengin exercise chu an siam danglam thei a ni. Exercise dik leh him taka tih a nih theih nan fitness professional emaw physical therapist emaw nena inrawnkhawm hi a tha fo thin.

Ahilwunildiimbu tayekoo kadu Jack Plank chuan a rawn ti a?

• Elevated Jack Plank hi variation dang a ni a, step emaw bench emaw-a i ke i chawi sang a, challenge tihpun a ni.
• Single-leg Jack Plank hi variation harsa tak a ni a, exercise i tih laiin ke pakhat lei atanga i chawi sang a ni.
• Jack Plank with shoulder tap hi variation a ni a, exercise-ah hian upper body component a belhchhah a, i shoulder chu kut lehlamah i tap a ni.
• Jack Plank with knee tuck hi dynamic variation a ni a, exercise i tih laiin i khup chu i rilru lam hawiin i rawn hruai thin.

Biliindahimbu adoolodiilwuu yabuu diibadi Jack Plank chuan a rawn ti a?

• Mountain Climbers te hi Jack Planks tan hian addition tha tak an ni a, muscle group inang chiah chiah an target a, core leh shoulders te pawh an target a, chutih rualin endurance tihpun nan cardio element an dah tel bawk.
• Russian Twists hian Jack Planks hlawkna a tipung thei a, oblique muscles te chu a target belh zel a, midsection chak zawk leh defined zawk a siam thei a ni.