Bear Plank

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Bear Plank

The Bear Plank ndi masewera olimbitsa thupi amphamvu omwe amalunjika pachimake, mapewa, ndi quadriceps, kumapangitsa kuti thupi likhale lokhazikika komanso lokhazikika. Zochita izi ndi zabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Kuphatikiza Mapulani a Zimbalangondo m'chizoloŵezi chanu kungathandize kusintha kayendetsedwe kake, kuonjezera kupirira kwa minofu, ndikuthandizira kaimidwe bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bear Plank

• Kanikizani m'chiuno mwanu ndikuweramitsa mawondo anu pang'ono, ndikusunga msana wanu ndi abs, kuti thupi lanu lipange mawonekedwe ofanana ndi chimbalangondo.
• Sungani mutu wanu molingana ndi msana wanu ndikuyang'ana pansi kapena patsogolo pang'ono.
• Gwirani malowa kwa masekondi angapo, kuwonetsetsa kuti thupi lanu likhala chete ndipo kupuma kwanu kuli kokhazikika.
• Bwererani kumalo oyambira okwera matabwa ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza kapena nthawi.

Izinto zokwenza Bear Plank

• Gwirani Ntchito Yanu: Sungani minofu yanu yayikulu nthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kukhazikika thupi lanu ndikuteteza kumbuyo kwanu. Cholakwika chofala ndikulola kuti mimba igwe pansi, zomwe zingakupangitseni kupsinjika msana wanu ndikupangitsa kuvulala.
• Sungani Maondo Anu Pafupi Pansi: Mukakweza mawondo anu pansi, ayenera kukhala inchi imodzi kapena ziwiri kuchokera pansi, osati pafupi ndi chifuwa chanu. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya masewerawo ndikuyika zovuta zosafunikira pamalumikizidwe anu.
• Khalani Osalowerera Ndale: Sungani khosi lanu m'malo osalowerera ndale poyang'ana pansi

Bear Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bear Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bear Plank. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zochita izi zitha kukhala zovuta chifukwa zimagwira magulu angapo a minofu nthawi imodzi. Zingakhale zothandiza kwa oyamba kumene kuti ayambe ndi kusintha kosinthidwa kapena kuchepetsa nthawi yogwira mpaka atapanga mphamvu ndi kupirira. Mofanana ndi masewera olimbitsa thupi, ngati mukumva ululu uliwonse, muyenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bear Plank?

• Bear Plank Knee to Elbow: Mwakusiyana uku, mumabweretsa bondo lanu ku chigongono mbali imodzi mutagwira thabwa la chimbalangondo, zomwe zimapangitsa kuti zigwirizane.
• Bear Plank Shoulder Tap: Kusinthaku kumaphatikizapo kugunda phewa lililonse mosinthana mukakhala pa thabwa la chimbalangondo, kulimbikitsa mphamvu zam'mwamba ndi kukhazikika.
• Bear Plank Jacks: Kusiyanaku kumafuna kuti mudumphe mapazi anu mkati ndi kunja pamene mukukhala ndi thabwa la chimbalangondo, ndikuwonjezera gawo la mtima pakuchita masewera olimbitsa thupi.
• Bear Plank to Push Up: Mukusintha uku, mumasintha kuchoka pa thabwa la chimbalangondo kupita ku kukankhira mmwamba, kumapangitsa mphamvu zonse zam'mwamba komanso kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Bear Plank?

• Mapiri a Mountain Climbers amathandiziranso Bear Planks bwino chifukwa amawonjezera gawo la mtima kumaphunziro amphamvu, kukulitsa kugunda kwa mtima wanu pomwe mukugwiranso ntchito pachimake, mikono, ndi miyendo, mofanana ndi Bear Plank.
• Kuchita masewera olimbitsa thupi kwa Bird Dog kumakwaniritsa Bear Plank poyang'ana kukhazikika kwapakati ndi kukhazikika, mofanana ndi Bear Plank, komanso makamaka imayang'ana m'munsi kumbuyo ndi minofu ya glute, kulimbikitsa masewera olimbitsa thupi ozungulira.