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Bodyweight Incline Side Plank

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhapho, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Tensor Fasciae Latae
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bodyweight Incline Side Plank

Bodyweight Incline Side Plank ndi ntchito yovuta yomwe imayang'ana minofu yapakati, makamaka obliques, ndipo imathandizira kukonza bwino ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, chifukwa amatha kusinthidwa kutengera mphamvu zamunthu payekha komanso kulimba. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zapakati, kusintha kaimidwe ka thupi, ndi kuthandizira pochita zochitika za tsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Incline Side Plank

  • Dzikhazikitseni cham'mbali pamwamba, ndikuyika chigongono chanu pamwamba ndikuchigwirizanitsa pansi pa phewa lanu. Kwezani miyendo yanu ndikuyika miyendo yanu imodzi pamwamba pa inzake.
  • Gwirani pakati panu ndikukweza chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa, kuonetsetsa kuti chiuno chanu chikwezedwe ndi thupi lanu molunjika.
  • Mutatha kugwira nthawi yomwe mukufuna, tsitsani pang'onopang'ono chiuno chanu pansi ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Bodyweight Incline Side Plank

  • **Core Engagement**: Kulakwitsa kofala ndiko kusachitapo kanthu pazochitika izi. Nthawi zonse kumbukirani kumangitsa ma abs ndi ma glutes mukukweza thupi lanu pansi. Izi sizimangothandiza kukhazikika thupi lanu komanso zimatsimikizira kuti mukugwira ntchito minofu yoyenera.
  • **Pewani Kugwedezeka**: Musalole kuti m'chiuno mwanu mugwedezeke panthawi yolimbitsa thupi. Ndikofunikira kuti thupi likhale lolunjika pazochitika zonse. Kupumira m'chiuno kumatha kukuvutitsani paphewa lanu ndipo sikumagwira ntchito bwino pachimake.
  • **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kulikonse kuyenera kukhala pang'onopang'ono ndikuwongolera kuti muwonjezere minofu

Bodyweight Incline Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Incline Side Plank?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bodyweight Incline Side Plank. Komabe, angafunikire kusintha kuti zigwirizane ndi msinkhu wawo wamakono. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndizovuta kwambiri, amatha kuyamba ndi thabwa lakumbali lokhazikika kapena thabwa lakumbali lochirikiza mawondo asanapite ku thabwa lakumbali. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Incline Side Plank?

  • Pulanji Yam'mbali yokhala ndi Leg Lift: Mukusintha uku, mukusunga thabwa lakumbali, mumakweza mwendo wapamwamba mmwamba ndi pansi, zomwe zimapangitsa kuti minofu yanu yam'munsi ikhale yochulukirapo.
  • Pulanji Yam'mbali yokhala ndi Arm Reach: Izi zimaphatikizapo kufikira mkono wanu wakumtunda pansi pa thupi lanu ndikulitambasulira m'mwamba, zomwe zimapangitsa kuti mapewa aziyenda komanso kukhazikika kwapakati.
  • Plank Yam'mbali yokhala ndi Hip Dip: Apa, mumatsitsa chiuno chanu pansi ndikuchikweza m'mwamba, ndikuwonjezera chinthu champhamvu ku masewera olimbitsa thupi omwe amayang'ana ma obliques.
  • Pulanji yam'mbali yokhala ndi Knee Tuck: Mwakusiyana uku, mumapinda mwendo wakumtunda ndikubweretsa bondo pachifuwa, chomwe chimakhudza pachimake komanso chiuno.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Incline Side Plank?

  • Thupi la Bodyweight Side Plank: Kuchita masewera olimbitsa thupi kumayang'ana ma obliques ndikuthandizira kuwongolera bwino ndi kukhazikika, mofanana ndi Incline Side Plank, koma mosiyana, motero kugwiritsira ntchito minofu mosiyana pang'ono ndikuwonjezera mphamvu yonse ya masewera olimbitsa thupi.
  • Russian Twists: Zochita izi zimakwaniritsa Bodyweight Incline Side Plank poyang'ana ma obliques ndi dera lonse la mimba, kupititsa patsogolo mphamvu zozungulira komanso zowonongeka zomwe zimagwiritsidwanso ntchito mu Incline Side Plank.

Amaxabiso angamahlekwane kanye Bodyweight Incline Side Plank

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa Incline Side Plank
  • Zolimbitsa thupi zoloza m'chiuno
  • M'mbali thabwa kwa m'chiuno toning
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Chizoloŵezi chokhala ndi thabwa lakumbali
  • Kulimbitsa m'chiuno mopendekera mbali thabwa
  • Kulimbitsa thupi kwa chiuno chochepa
  • Zochita zolimbitsa thupi za Incline Side Plank
  • Kulimbitsa thupi kwambiri m'chiuno ndi thabwa lakumbuyo.