Full planche

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

Ukuxhumana kwe Full planche

The Full Planche ndi masewera olimbitsa thupi ovuta omwe amalimbitsa mapewa, mikono, ndi pachimake, komanso amathandizira kukhazikika komanso kukhazikika. Ndi yoyenera kwa okonda masewera olimbitsa thupi omwe apanga kale mphamvu ndi kuwongolera kwapamwamba kwa thupi. Zochita zolimbitsa thupizi zimafunidwa chifukwa cha luso lake lopanga minofu yowonda, kuwongolera kuwongolera thupi, ndi kusangalatsa ena ndikuwonetsa mphamvu ndi kuwongolera komwe kumafunikira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Full planche

• Yambani ndikuwotha manja anu, mapewa, ndi minofu yapakati kuti mukonzekere kulimbitsa thupi kwakukulu komwe planche yonse imafuna.
• Yambani pokankha-mmwamba. Ikani manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa, zala zolozera kutsogolo, ndi mapazi anu pamodzi.
• Tsatirani thupi lanu kutsogolo kuti musunthire kulemera kwanu m'manja mwanu ndikuwongoka. Mapewa anu ayenera kukhala pamwamba kapena pang'ono patsogolo pa manja anu.
• Gwirani mawondo anu pachifuwa chanu ndikukweza mapazi anu pansi, ndikuwongolera kulemera kwa thupi lanu m'manja mwanu. Izi zimatchedwa tuck planche.
• Pang'onopang'ono tambasulani miyendo yanu molunjika kumbuyo kwanu, mofanana ndi pansi, pamene mukusunga bwino. Awa ndiye malo onse a planche. Gwirani malowa kwa nthawi yayitali momwe mungathere, kusunga thupi lanu molunjika ndi lofanana pansi. Chonde dziwani kuti zonse

Izinto zokwenza Full planche

• **Mawonekedwe Oyenera ndi Kuyanjanitsa**: Onetsetsani kuti thupi lanu lili pamalo oyenera. Manja anu akhale otambalala pang'ono kusiyana ndi m'lifupi m'lifupi mapewa, zala zolozera kutsogolo kapena kunja pang'ono. Thupi lanu liyenera kukhala lofanana ndi pansi, ndi miyendo yanu yotambasula ndi zala zanu. Cholakwika chofala ndikumangira msana kapena kupindika zigongono, zomwe zimatha kusokoneza minofu ndi mfundo.
• **Kulimba Kwambiri ndi Mapewa**: Mphamvu zapakati ndi mapewa ndizofunikira kwambiri popanga mapulani athunthu. Phatikizani masewera olimbitsa thupi monga matabwa, zopumira, ndi zoyimilira m'manja

Full planche Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Full planche?

Kuchita masewera olimbitsa thupi a Full Planche kumatengedwa ngati masewera olimbitsa thupi apamwamba omwe amafunikira mphamvu, mphamvu, ndi kulamulira. Sizovomerezeka kwa oyamba kumene chifukwa zimafunikira kuchuluka kwa thupi komanso mphamvu yayikulu. Oyamba kumene, komabe, atha kugwirira ntchito ku Full Planche poyambira ndi masewera olimbitsa thupi osavuta ndikuwonjezera pang'onopang'ono zovuta pamene mphamvu ndi luso lawo zikukula. Zochita zokonzekerazi zingaphatikizepo kukankha, matabwa, ndi ma planche leans. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi kuti mutsimikizire kuti mukuchita masewera olimbitsa thupi moyenera komanso mosatetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Full planche?

• Tuck Planche: Mu Baibuloli, mumangokhalira mawondo anu pafupi ndi chifuwa chanu, zomwe zimapangitsa kuti zikhale zosavuta kuti oyamba kumene azichita.
• Pseudo Planche: Kusiyanaku kumaphatikizapo kusunga mapazi anu pansi ndikutsamira thupi lanu lakumtunda patsogolo, zomwe zimathandiza kumanga mphamvu za planche yonse.
• Planche Lean: Kusiyanasiyana koyambirira kumeneku kumaphatikizapo kutsamira kutsogolo ndi manja anu pansi ndi mapazi akugwirabe pansi, pang'onopang'ono kuwonjezera kutsamira pamene mphamvu zanu zikukula.
• Half Lay Planche: Uku ndikusintha kwapakatikati komwe mumatambasula mwendo umodzi kumbuyo kwanu pomwe winayo amakhalabe wokhazikika, zomwe zimathandiza kuti pang'onopang'ono mumange planche yonse.

Izinto zokufunda ezishisa ezivumelekile Full planche?

• "L-Sits" ndi yopindulitsa pamene imayang'ana pakatikati ndi chiuno chosinthika, kupititsa patsogolo kulamulira kwa thupi ndi mphamvu ya m'mimba yofunikira kuti ikweze ndikugwira thupi mofanana ndi pansi mu Full Planche.
• "Handstand Push-ups" ndi masewera ena owonjezera, pamene amamanga mapewa ndi mkono mphamvu zofunikira kuti zithandizire kulemera kwa thupi panthawi ya Full Planche, komanso kuwongolera bwino ndi kuzindikira thupi.