Front Plank Kukankhira mmwamba

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

Ukuxhumana kwe Front Plank Kukankhira mmwamba

The Front Plank to Push Up masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amayang'ana mphamvu zapakati, kupirira kwapamwamba, komanso kukhazikika. Zochita zosunthikazi ndizoyenera okonda zolimbitsa thupi pamilingo yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo lonse, kuwongolera kaimidwe, ndi kupititsa patsogolo kagayidwe kawo ka metabolic.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Front Plank Kukankhira mmwamba

• Dzikankhireni mmwamba kuchokera pamalo a thabwa, dzanja limodzi panthawi, mpaka mutakwera thabwa kapena kukankhira mmwamba ndi manja anu pansi pansi pa mapewa anu.
• Tsitsani thupi lanu pansi poweramitsa zigongono zanu mukuwongoka thupi lanu.
• Limbikitsani thupi lanu mmwamba pamalo okwera matabwa powongola manja anu.
• Pomaliza, bwererani kumalo oyambira otsika potsitsa mkono umodzi panthawi imodzi. Bwerezani masewera olimbitsa thupi nthawi zambiri momwe masewera anu amafunira.

Izinto zokwenza Front Plank Kukankhira mmwamba

• Kuyenda Koyendetsedwa: Pamene mukutsika mu thabwa, sungani zigono zanu pafupi ndi thupi lanu. Pokankhira m'mwamba, onetsetsani kuti mukugwiritsa ntchito chifuwa chanu ndi mphamvu ya mkono m'malo mongodalira mphamvu. Izi zimatsimikizira kuti mukugwira ntchito moyenera magulu a minofu omwe mukufuna.
• Khalani ndi Core: Pazochita zolimbitsa thupi, sungani malingaliro anu. Cholakwika chofala ndikulola kuti mimba igwe pansi, yomwe imatha kusokoneza msana. Mwa kusunga abs yanu, mumateteza msana wanu komanso mumalimbitsa thupi bwino pachimake.
• Pewani Kupanikizika Pakhosi: Yang'anani pang'ono patsogolo pa manja anu m'malo moyang'ana pansi. Izi zimathandiza kuti khosi likhale losalowerera ndale komanso kuchepetsa chiopsezo cha mavuto.

Front Plank Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Front Plank Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Front Plank to Push Up. Komabe, zitha kukhala zovuta chifukwa zimafunikira mulingo wina wamphamvu komanso kukhazikika. Ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana kwambiri kuti mukhale ndi mawonekedwe oyenera. Ngati pakufunika, kusintha kungapangidwe, monga kuchita masewera olimbitsa thupi pa mawondo m'malo mwa zala zala, mpaka mphamvu itakhazikika. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti mutsimikizire kuti masewerawa akuchitika moyenera komanso mosatetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Front Plank Kukankhira mmwamba?

• Plank to Push-Up ndi Leg Lift: Mumtunduwu, mumawonjezera kukweza mwendo kumapeto kwa kukankhira kulikonse, komwe kumapangitsa kuti ma glutes anu ndi m'munsi, kuwonjezera pa mikono ndi pachimake.
• Spiderman Plank to Push-Up: Pakusiyana uku, mumabweretsa bondo lanu kumbali yanu kumbali yomweyi mutakhala pa thabwa musanasunthire kukankhira mmwamba, kulunjika ma oblique anu ndi ma flex hip.
• Plank to Push-Up ndi Knee Tuck: Apa, mumawonjezera bondo mutatha kukankhira mmwamba, ndikuyendetsa mawondo anu pachifuwa chanu kuti mugwirizane ndi abs anu.
• Plank to Push-Up pa Mpira Wokhazikika: Kuchita izi pa mpira wokhazikika kumawonjezera zovuta pakuwonjezera chinthu chosakhazikika, kukakamiza

Izinto zokufunda ezishisa ezivumelekile Front Plank Kukankhira mmwamba?

• Zopindika za ku Russia: Zochita izi zimakwaniritsa pulani Yakutsogolo Kuti Kankhire mmwamba polimbitsa zopindika, zomwe ndizofunikira kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi ya thabwa ndikukankhira mmwamba.
• Ma Burpees: Zochita izi zimakwaniritsa Panja Patsogolo Kuti Mukankhire mmwamba pophatikiza mayendedwe athunthu omwe amaphatikiza magulu aminyewa, monga mikono, chifuwa, quads, ndi core, komanso kupereka masewera olimbitsa thupi.