Front Plank yokhala ndi Twist

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

Ukuxhumana kwe Front Plank yokhala ndi Twist

Front Plank yokhala ndi Twist ndi masewera olimbitsa thupi omwe samangolimbitsa pachimake, komanso amawongolera bwino komanso kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo minofu yawo yam'mimba ndi oblique. Kuchita masewera olimbitsa thupi kungathandize kusintha kaimidwe kanu, kuchepetsa ululu wammbuyo, ndikuwonjezera kukhazikika kwa thupi lonse, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Front Plank yokhala ndi Twist

• Sungani pakati panu molimba, msana wanu molunjika, ndi thupi lanu molunjika, kenaka mutembenuzire torso yanu pang'onopang'ono kumbali imodzi, ndikubweretsa chiuno chakumanja pansi.
• Imani pang'ono pansi pa kupindika, kenaka sinthani kayendetsedwe kake kuti mubwerere kumalo oyambira thabwa.
• Bwerezani kusuntha kumbali ina, kupotoza torso yanu kuti mubweretse chiuno chanu chakumanzere pansi.
• Pitirizani kusinthana mbali zina zomwe mukufuna kubwereza, ndikuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Front Plank yokhala ndi Twist

• Gwirani Ntchito Yanu: Kulakwitsa kofala ndikuyiwala kuchita zapakati pakuchita izi. Pulati yakutsogolo yokhala ndi zopindika ndizochita zolimbitsa thupi kwambiri, choncho onetsetsani kuti mumangitsa ma abs ndi ma glutes mukuyenda. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso mukugwira ntchito bwino ndi minofu.
• Yesetsani Kuyenda Kwanu: Pewani kuthamanga mothamanga. Sizokhudza kuchuluka kwa zomwe mungachite, koma mtundu wa kubwereza kulikonse. Onetsetsani kuti mukuwongolera kupotoza ndikubwerera ku malo a thabwa pang'onopang'ono. Izi zidzawonjezera nthawi

Front Plank yokhala ndi Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Front Plank yokhala ndi Twist?

Inde, oyamba kumene amatha kupanga Front Plank ndi Zolimbitsa Thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Woyamba akhoza kuyamba ndi thabwa lakutsogolo lokhazikika, ndiyeno pang'onopang'ono amaphatikiza zopindika pamene akupanga mphamvu ndi kukhazikika. Nthawi zonse ndikwabwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Front Plank yokhala ndi Twist?

• Plank ndi Knee Twist: Mukusintha uku, mumayamba mokhazikika, kenaka bweretsani bondo lanu kumbali ina, ndikumangirira ma oblique anu.
• Plank ndi Hip Twist: Kusiyanaku kumaphatikizapo kupotoza m'chiuno mwanu kuchokera mbali ndi mbali pamene mukusunga thabwa, zomwe zimayang'ana m'munsi mwa abs ndi obliques.
• Plank yokhala ndi Reach Under Twist: Pakusiyana uku, mumayambira pamalo okwera, kenaka mufikire mkono umodzi pansi pa thupi lanu ndikupotoza torso yanu, ndikutsutsa kusakhazikika kwanu komanso kukhazikika kwapakati.
• Plank Jack ndi Twist : Kusiyana kumeneku kumaphatikizapo jekeseni wa thabwa (kulumpha mapazi anu mkati ndi kunja) ndi torso kupindika, kuwonjezera chinthu cha cardio ku masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Front Plank yokhala ndi Twist?

• Zopindika za ku Russia: Zochitazi zikuphatikizanso zokhotakhota zofanana ndi Front Plank yokhala ndi Twist, kugwira ntchito zonse za rectus abdominis ndi abdominis yopingasa pochita masewera olimbitsa thupi.
• Mountain Climbers: Zochita zolimbitsa thupizi zimakwaniritsa pulani Yakutsogolo ndi Twist pogwira pachimake, ma flexer hip, ndi mapewa, ndikupangitsa kukhazikika ndi mphamvu.