Front Plank

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Front Plank

Front Plank ndi ntchito yolimbitsa mtima kwambiri yomwe imangoyang'ana osati minofu ya m'mimba, komanso mapewa anu, msana, ndi chiuno. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kusinthika kwake komanso kusiyanasiyana. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amatha kusintha kaimidwe, kulimbitsa thupi, komanso kuchepetsa ululu wammbuyo, zomwe zimapangitsa kuti thupi likhale lolimba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Front Plank

• Ikani zigongono zanu molunjika pansi pa mapewa anu ndi manja anu ndi manja anu pansi, kufanana wina ndi mzake.
• Kankhirani pansi, kukweza zala zanu ndikupumula makamaka pazigono zanu.
• Konzani abs yanu kuti mukhale mmwamba ndikuletsa pansi panu kuti zisasunthike. Sungani thupi lanu mowongoka nthawi zonse.
• Gwirani izi kwautali momwe mungathere, kuyang'ana kwa masekondi 30 mpaka miniti, kenaka muchepetse pang'onopang'ono pansi.

Izinto zokwenza Front Plank

• Gwirani Ntchito Yanu Yoyambira: Kuchita nawo pachimake ndikofunikira kuti mupange thabwa lakutsogolo bwino. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limakulitsa ubwino wa masewera olimbitsa thupi. Kulakwitsa kofala ndikuyiwala kuchita pachimake ndipo m'malo mwake kumangirira khosi kapena mapewa.
• Sungani Khosi Lanu Pang'onopang'ono: Pewani kukaniza khosi lanu polisunga m'malo osalowerera ndale. Kuyang'ana kwanu kukhale pansi, ndipo mutu wanu ukhale mzere ndi msana wanu. Kulakwitsa kofala ndiko kukweza mutu kwambiri kapena kuusiya, zomwe zimapangitsa kuti pakhosi pakhale zovuta zosafunikira.
• Kupuma

Front Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Front Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Front Plank. Ndizochita masewera olimbitsa thupi kuti mupange mphamvu zapakati, zomwe ndizofunikira kuti mukhale olimba kwambiri. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Angayambe mwa kugwira malo a thabwa kwa masekondi angapo panthawi, pang'onopang'ono akuwonjezera nthawi pamene mphamvu zawo zikukula. Kufunsana ndi wophunzitsa zolimbitsa thupi kapena katswiri kungakhale kopindulitsa kuwonetsetsa kuti njira yoyenera ikugwiritsidwa ntchito.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Front Plank?

• Plank ndi Leg Lift: Mukusintha uku, mumapanga thabwa lokhazikika koma kwezani mwendo umodzi pansi, gwirani kwa masekondi angapo, kenaka mutembenukire ku mwendo wina.
• Plank with Arm Reach: Kusinthaku kumaphatikizapo kupanga thabwa lokhazikika, kenaka kutulutsa mkono umodzi patsogolo panu ndikugwira kwa masekondi angapo musanasinthe mkono wina.
• Pulani ndi Bondo mpaka Chigongono: Yambirani pa thabwa lokhazikika, kenaka bweretsani bondo limodzi mmwamba ndi kuwoloka mbali ina, bwererani pomwe mukuyambira, ndikubwereza ndi bondo lina.
• Reverse Plank: Kusiyanaku kumaphatikizapo kukhala pansi ndi miyendo yanu patsogolo panu, kuika manja anu pansi kumbuyo kwanu, ndikukweza m'chiuno mpaka pansi mpaka.

Izinto zokufunda ezishisa ezivumelekile Front Plank?

• Mapush-ups ndi masewera ena omwe amakwaniritsa Front Plank chifukwa, kuwonjezera pa kulimbikitsa chifuwa, mapewa, ndi ma triceps, amakhalanso ndi minofu yapakati, kupititsa patsogolo ubwino wa Front Plank.
• Zochita zolimbitsa thupi za Agalu a Mbalame ndizothandiza kwambiri ku Front Plank chifukwa zimayang'ana kwambiri pakuwongolera bwino komanso kukhazikika, komanso kulimbikitsa minofu yakumbuyo ndi yam'mimba, yomwe ndiyofunikira kuti thabwa likhalebe.