Front Plank

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae

Ukuxhumana kwe Front Plank

Front Plank ndi masewera olimbitsa thupi olimbikitsa kwambiri omwe samangolimbana ndi abs okha komanso kumbuyo ndi m'chiuno. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kupanga Front Plank chifukwa imathandizira kaimidwe, imathandizira kukhazikika, komanso imachepetsa chiopsezo cha kuvulala kwamsana ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Front Plank

• Kankhirani thupi lanu mmwamba pamanja ndi zala zanu, kuonetsetsa kuti zigono zanu zili pansi pa mapewa anu ndipo manja anu akuyang'ana kutsogolo.
• Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi, kuonetsetsa kuti msana wanu ndi wathyathyathya ndipo chiuno chanu sichikutsika kapena kukwera.
• Gwirani minyewa yanu yam'kati ndikusunga malowa kwautali momwe mungathere, ndikuwongolera kwa masekondi 30 mpaka mphindi imodzi.
• Tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo ndikubwereza zolimbitsa thupi momwe mukufunira.

Izinto zokwenza Front Plank

• Gwirani Ntchito Yanu: Front Plank ndi masewera olimbitsa thupi, kotero ndikofunikira kuti mugwire minofu ya m'mimba mwanu. Pewani kulakwitsa kofala pogwira mpweya wanu panthawi yolimbitsa thupi. M'malo mwake, pumani bwino ndikuyang'ana kulimbitsa abs yanu, ngati kuti mukukonzekera nkhonya m'mimba.
• Sungani Khosi Lanu ndi Msana Mwake: Cholakwika china chofala ndikukweza khosi lanu mmwamba kapena kuyang'ana pansi pamapazi anu. Izi zitha kuyika khosi lanu kupsinjika kosafunikira. M'malo mwake, yang'anani pang'ono patsogolo panu pansi ndikukhala osalowerera pakhosi ndi msana.
• Yambani Pang'onopang'ono ndikuwonjezera Grad

Front Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Front Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Front Plank. Komabe, ndikofunikira kuyamba ndi nthawi yayifupi, monga masekondi 10-20, ndikuwonjezera pang'onopang'ono mphamvu ndi chipiriro zikukula. Kukonzekera koyenera ndikofunikira kuti musavulale komanso kuti mupindule kwambiri ndi masewerawa. Nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi mukayamba chizolowezi chatsopano cholimbitsa thupi, kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Front Plank?

• Plank yokhala ndi Leg Lift: Mtunduwu umawonjezera kukweza mwendo ku thabwa lachikhalidwe, kutsutsa kusamalitsa kwanu ndikupangitsa ma glutes anu.
• Reverse Plank: M'malo moyang'ana pansi, mumayang'ana mmwamba, kudzithandizira pamanja ndi kumapazi.
• Plank With Arm Reach: Kusinthaku kumaphatikizapo kufikira mkono umodzi nthawi imodzi patsogolo panu, kupanga pakati panu kuti thupi lanu likhale lokhazikika.
• Walking Plank: Kusintha kwa thabwa kumeneku kumaphatikizapo kusuntha manja ndi mapazi anu kumbali ndikubwerera pakati.

Izinto zokufunda ezishisa ezivumelekile Front Plank?

• Ma Mountain Climbers amathandiziranso Mapulani Akutsogolo powonjezera chinthu cha cardio ndi kuyenda kwina, zomwe zingathandize kupirira komanso kulimba mtima ndikumayang'anabe mphamvu zazikulu komanso kukhazikika.
• Tizilombo Zakufa ndi masewera ena opindulitsa omwe amakwaniritsa Mapulani Akutsogolo, chifukwa amalozeranso pachimake koma kuchokera pamalo apamwamba, omwe amatha kuthandizira kusanja unyolo wam'mbuyo ndi wam'mbuyo pakulimbitsa thupi kozungulira.